Nokomis
05-02-2006, 08:33 AM
Nanci, I'm hoping you'll have more links for me! :D Thanks again for putting up w/ all the questions!
The Nutrition info was great ~ at Ultracycling fueling_for_endurance (http://www.ultracycling.com/nutrition/fueling_for_endurance.html)
and then I read this:
Even if you've never cramped or don't see this as a real issue, there are other problems that arise from electrolyte depletion, problems that will negatively affect your performance. A deficiency in calcium, for example, can lead to achy joints, heart palpitations, nervousness, and hypertension. A deficiency in potassium will manifest itself in muscular fatigue, diminished reflex function, fluctuations in heartbeat, headaches, and edema. The signs of magnesium deficiency include insomnia, chronic fatigue, poor digestion (to the point where the stomach will shut down), and irritability. A lack of manganese can result in excess perspiration, rapid pulse, and hypertension.
There is no sports drink in existence that provides electrolytes in substantial amounts. Electrolyte needs can vary several hundred percent, depending on heat levels, while caloric intake may only fluctuate by 25-50% and fluid intake may only vary 20-30%. This makes sports drinks, with their set amount of electrolytes and calories per serving, incompatible for meeting the unique and individualistic needs of athletes. Effective electrolyte replacement can and should come from a source not tied in with calories.
So - how do I build an appropriate balance? My standard diet is sodium restricted (1500mg day max) - but when it's hot out there or I'm working hard, my sweat is extra salty & I'm craving those Lay's Original. I also know sodium is only part of the equation, but it's the only one that's currently tangible to me. Lhep?
The Nutrition info was great ~ at Ultracycling fueling_for_endurance (http://www.ultracycling.com/nutrition/fueling_for_endurance.html)
and then I read this:
Even if you've never cramped or don't see this as a real issue, there are other problems that arise from electrolyte depletion, problems that will negatively affect your performance. A deficiency in calcium, for example, can lead to achy joints, heart palpitations, nervousness, and hypertension. A deficiency in potassium will manifest itself in muscular fatigue, diminished reflex function, fluctuations in heartbeat, headaches, and edema. The signs of magnesium deficiency include insomnia, chronic fatigue, poor digestion (to the point where the stomach will shut down), and irritability. A lack of manganese can result in excess perspiration, rapid pulse, and hypertension.
There is no sports drink in existence that provides electrolytes in substantial amounts. Electrolyte needs can vary several hundred percent, depending on heat levels, while caloric intake may only fluctuate by 25-50% and fluid intake may only vary 20-30%. This makes sports drinks, with their set amount of electrolytes and calories per serving, incompatible for meeting the unique and individualistic needs of athletes. Effective electrolyte replacement can and should come from a source not tied in with calories.
So - how do I build an appropriate balance? My standard diet is sodium restricted (1500mg day max) - but when it's hot out there or I'm working hard, my sweat is extra salty & I'm craving those Lay's Original. I also know sodium is only part of the equation, but it's the only one that's currently tangible to me. Lhep?