The Science Behind Sodium and Electrolytes in Exercise Hydration

Рет қаралды 959

Күн бұрын

// Key topics in this episode:
00:00 - intro
00:43 - Role of electrolytes in the body
07:43 - Do we need sodium in sports drinks for performance?
09:03 - Why is sodium in sports drinks?
14:23 - Do we need sodium in sports drinks for 1-3 hour events, or only longer events?
22:00 - The role of electrolytes in cramping
33:25 - Advice on Sodium testing
36:22 - Pre-exercise sodium intake
37:51 - sodium loading for fluid retention before specific events
40:20 - Sodium bicarbonate
// GUEST
Dr Alan McCubbin works in the Department of Nutrition Dietetics & Food, Faculty of Medicine Nursing and Health Sciences at Monash University as a Senior Teaching Fellow. He is an Accredited Practicing Dietitian and Accredited Sports Dietitian, and in 2021 was awarded Fellowship of Sports Dietitians Australia for his combined research and education contributions to the profession. Alan completed his PhD at Monash, focussing on the dietary sodium intake practices of endurance athletes, and the likely implications for health and performance during exercise.
// LINKS
Podcast: Fueling Endurance: podcasts.apple.com/us/podcast...
Twitter: / nxtlvlnut
Instagram: / fuelingendurance
// HOST
Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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Пікірлер: 6

@TonyGoodnight 21 күн бұрын

Hello, I do think there is some good info in the post. bit I just don't feel like some of the research that was mentioned fits my experience. My training tends to be longer training rides of 3-4 hours and sometimes much longer. Due to how 2023 COVID infection affected me I feel like I'm starting over getting my fitness and endurance back, mostly due to energy recovery feeling and Garmin body battery numbers. Even before Covid, I noticed that I sweat a lot even on 70F training days similar to the 90F days lately. During a 4 hour outside session with an an IF of 0.75 to 0.8 at session, I'll get done and be about 5 lbs lighter than the start. Just before starting I'll drink about 500ml of mix and then about 4x24oz bottles of mix during the rides. Each bottle will have over 1000mg of Na and about 400 calories. My sweat test showed I loose 3345mg of Na and 1.82 Liters of sweat per hour at 77F. In general if I do not avg at least 1 bottle of mix per hour and drink considerably more mix as soon as I get done, the cramping will be unmanageable and cause damage to muscles all over such that it will take days for the various muscles to recover. As I mentioned I'm starting over to get back to the fitness to be able to ride 300-500 miles / 20-30 hours per week so I can comfortably race RAW Race Across the West or East for 650 to 930 miles straight through during mid June. At this point it may 2026 before I'll be ready to race that and 2025 before I can competitively race a 24 hour Ultracycling race. For those ultra endurance athletes who are heavy sweaters and high salt loss individuals, constant intake of fluid and electrolytes are critical during training and UltraCycling events!!!!!!

@Foxtrottangoabc 22 күн бұрын

Great podcast with the Doctor. A goldon nugget if great quality information 👍

@dan-312 17 күн бұрын

I am on the carnivore diet, so it's night and day difference on my long runs if I have at least 1 gram of sodium and potassium per hour since I dont store it through carbs like others.