ELECTROLITOS
OUR ELECTROLYTE RECOMMENDATIONS
To keep your body functioning smoothly throughout a long workout or race, replenish electrolytes gradually, consistently, and comprehensively. During prolonged exercise, we recommend:
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No más de 100 a 600 miligramos de sodio por hora
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1 Endurolytes por 22-27 kg of body weight per hour*, OR 1-2 Endurolytes Extreme por hora *, OR 1-2 Endurolytes FIZZ por hora *.
* Please note: Extreme conditions may require larger quantities.
SECRET #4: REPOSICIÓN DE ELECTROLITOS
Repón estos minerales vitales correctamente para terminar con fuerza.
Think of electrolytes like the motor oil in your car–they don’t make the engine run, but they’re absolutely necessary to keep everything operating smoothly. Your muscles, heart, nerves, and digestive system all depend on adequate levels of electrolytes to function properly. Just as you shouldn’t wait until you’re dehydrated or bonking before you replenish fluids and calories, you shouldn’t wait for cramps to remind you to replenish electrolytes.
Muscle cramping is a signal you’ve already allowed your electrolyte levels to drop far too low, or you’ve replenished them improperly.
How to keep your body strong:
To keep your body running strong, replenish electrolytes gradually, consistently, and comprehensively. Know the following 4 key concepts to master this vital aspect of fueling:
El objetivo de la reposición de electrolitos es un rendimiento suave, ininterrumpido e incondicional.
Muchos atletas descuidan la reposición constante de electrolitos porque "nunca han tenido problemas de calambres". Pero en el momento en que sufres un calambre, tu rendimiento ya se ha visto gravemente comprometido durante algún tiempo. Sin los niveles adecuados de electrolitos, tu cuerpo no puede realizar funciones corporales importantes, incluidas las contracciones musculares y la transmisión de impulsos nerviosos, que afectan el rendimiento.
# 2 - Salt tablets are not the answer!
La forma en que repongas esos electrolitos puede marcar la diferencia entre mantenerte fuerte y luchar para terminar. Las pastillas de sal no son una opción para la reposición de electrolitos por dos razones importantes: 1) Pueden producir un exceso de sodio, colapsando así el complejo mecanismo de tu cuerpo para regular este electrolito; y 2) Proporcionan solo dos de los electrolitos que tu cuerpo necesita: sodio y cloruro.
Keep this in mind: Your body has very effective mechanisms for monitoring and conserving its stores of sodium; consuming excess sodium interferes with these mechanisms. If your body detects an increase in sodium from outside sources (e.g., salt tablets, electrolyte products too high in sodium, or food), the hormone aldosterone signals your kidneys to stop filtering and recirculating sodium. Instead, they excrete sodium, and another hormone, vasopressin, causes fluids to be retained. The results include swelling of hands and feet and elevated blood pressure. Extreme sodium overload can be more serious, potentially causing lethargy, muscle weakness, seizures, and even death.
# 3 - Skip the salty foods.
If you’re getting more than 2,300 milligrams per day of sodium (the upper-end recommended dose) in your diet, you can be sure your sodium loss rates during exercise will be greater, too. Sodium drives thirst, and thirst drives drinking until excess results. Over-hydration is definitely not performance-enhancing; in fact, in fact, it can have life-threatening and even fatal consequences.
Keep this in mind: You can easily get an adequate amount of sodium simply by eating natural, unprocessed foods. In addition, the average athlete stores at least 8,000 mg of dietary sodium in tissues, so you already have a vast reservoir of sodium available in your body from your diet, ready to serve you during exercise.
4 # - Replenish electrolytes gradually, consistently, comprehensively.
Proper electrolyte replenishment during endurance exercise requires a consistent approach that incorporates all of the electrolytes in amounts that do not override your normal body mechanisms. Your electrolyte intake must avoid detection by your body’s natural “radar system,” yet be potent enough to support body functions and prevent heat-related issues such as cramping.
ELECTROLYTES DONE WELL
Hammer Nutrition’s Endurolyte products are full-spectrum electrolyte products designed to meet your body’s complete electrolyte requirements.
They will help you counter the effects of hyperthermia, optimize specific bodily functions, and enhance endurance performance, especially beyond the two-hour mark.
Unlike many suppliers of electrolyte replacement products, we do not formulate Endurolytes products to reflect the amount of electrolytes lost through perspiration. Sweat loss can vary greatly depending on individual make-up, size, fitness level, exercise pace, and heat and humidity.
HEED
la bebida deportiva en polvo de carbohidratos complejos de Hammer Nutrition, también contiene un perfil de electrolitos completo y es de fácil asimilación, ya que no solo contiene sal y potasio, que es lo que normalmente contienen la mayoría de las bebidas deportivas. Algunos atletas sienten que una cucharada o dos de HEED en su botella de agua los mantendrá fuertes durante una hora o más. Otros satisfacen sus necesidades de electrolitos consumiendo tanto productos HEED (una base excelente) como Endurolytes.
Bottomline
Salty foods and salt tablets won’t cut it when it comes to electrolyte replenishment. Instead, adopt a low-sodium approach in your daily diet and obtain essential minerals to enhance natural hormone and enzyme actions. During exercise, rely on a product that will provide comprehensive electrolyte support without compromising internal regulation.
THE FAST LANE
Electrolyte replenishment is important even when it’s not hot outside. The body needs only a small amount of sodium each day (500-2,000 mg), an amount easily supplied by natural, unprocessed foods.
Those who consume more dietary sodium are guaranteed to lose more sodium during exercise and will require more sodium intake during exercise.
Adding Endurolytes Fizz or a scoop or two of HEED to your water bottle is a convenient way to replenish electrolytes consistently throughout the exercise.
