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Member
Group: Advanced Members
Posts: 294
Member No.: 16752
Joined: 31-January 04
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I drink a shitload of water, usually roughly 250+ oz/day, and I sweat my balls off in the gym 90-105min/day 5x/wk. Am I losing too many electrolytes, and should I be supplementing, at least post workout? I could very easily mix in some gatorade in post workout shake, but there's enough stuff in there already (whey, dextrose, creatine, glutamine, arginine, NAC), so I'd only do that if I thought it was beneficial. 
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Yes with that amount of water intake you should probably be taking some sodium and potassium, especially if your diet is low in electrolytes. I would say 500 mg of each. David Tolson
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I don't recall offhand what good sources of potassium are but bananas are overrated, there are many other good sources. Citrus fruits I think. Could probably find a list of foods and their potassium content on google. However I was talking about potassium supplements ( potassium gluconate or potassium citrate are most common). Total intake should be much higher than 500 mg. I would probably take them 2x daily. David Tolson
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Yeah Gatoride is some bullshit. One thing to do is add some baking soda to your preworkout drink if you can stomach it (which many people can't) to get the benefits of both the sodium and the buffering. David Tolson
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Member
Group: Advanced Members
Posts: 294
Member No.: 16752
Joined: 31-January 04
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Lactic acid buffering, duh- it's been one of those weeks- The article's very informative, but 15g? that's a shitload of baking soda I was thinking an intake of Na too high preworkout could lead to cramping, by offsetting the Na-K pump (Frank-Starling?, it's been a while), but as I read on the article explained that exercise normally induces increases in natural K - is this more so for aerobic ex or weighttraining? Just the thought of trying to blend baking soda with anything makes me picture a frothy mess- sodium citrate and bicarbonate are mentioned as supps, I'm assuming NaCl is not an option? -Why?
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| QUOTE (italian stallion @ Jul 15 2004, 06:03 PM) | Lactic acid buffering, duh- it's been one of those weeks-
The article's very informative, but 15g? that's a shitload of baking soda |
15 g or even a lot more. However, this is just for the maximum effect, and it is enough to produce statistical significance in studies with small sample sizes, so it is a pretty strong effect. Smaller amounts (especially when taken regularly) may still afford a mild performance benefit. Taking a lot isn't really worth it IMO except maybe for pro athletes.
| QUOTE | | I was thinking an intake of Na too high preworkout could lead to cramping, by offsetting the Na-K pump (Frank-Starling?, it's been a while), but as I read on the article explained that exercise normally induces increases in natural K - is this more so for aerobic ex or weighttraining? |
The increases in K were reported in studies on endurance athletes. However I would not be surprised if it still was common in weight training since if I remember correctly it is related to breakdown of muscle tissue. I don't think I've read anywhere that a lot of sodium intake leads to cramping during exercise. Still that is a ton of sodium. | QUOTE | Just the thought of trying to blend baking soda with anything makes me picture a frothy mess- sodium citrate and bicarbonate are mentioned as supps,
I'm assuming NaCl is not an option? -Why? |
It isn't the sodium that causes the buffering, it is the citrate or bicarbonate, chloride will not have the same effect. It does froth quite a bit when mixed. David Tolson
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Electrolytes, Replenishing
