Let's talk sodium!

[Superior1]

In the creatine on gear thread. There was a good article that made too much sense. And something that I think is often overlooked. Sodium bad? No, not from what I can see. It's similiar to carbs. It's about timing.

***************************************************
There is evidence that creatine uptake is sodium,but not insulin,dependent.

I think sodium is very important for the athlete.Milos Sarcev preaches this.

Here's an interesting article on sodium:

SODIUM
Clients of Abel Bodies are nearly always the most ripped competitors at their shows, to the point where people now expect
it. It is generally acknowledged that there is a definite "look" about an Abel Bodies bodybuilder, and that look is very cut and
muscular, with "Saran-wrap" thin skin over hard, defined muscle. "All my clients have striated glutes and hamstrings,
Christmas-tree lower backs and striated thighs," says Scott proudly.
Scott Abel, besides a good bodybuilder himself, is an intellectual. He holds three degrees, from Kingston, Ontario's
prestigious Queen's University. While at Queen's he received four scholarships for academic proficiency. It was while getting
a master's degree from Queen's, that Scott studied the medical textbooks and discovered that much of what was accepted
as fact in bodybuilding magazines was actually fiction. Thus over time he developed his own methods and theories about
how to best build the body. He makes no apologies that his ideas often clash with those of other big name experts and upset
the status quo.
Scott Abel is an iconoclast. The dictionary defines iconoclast as "one who attacks conventional or cherished beliefs and
institutions." He will flat out say that what other experts claim is right, is many times totally wrong. And much of the
commonly accepted "truth" in bodybuilding is wrong. As an example, let's take the widely accepted advice on sodium.
Sodium, we are told, is to be restricted. It raises blood pressure. It causes the body to hold water. If you don't restrict
sodium, you get smooth and bloated. Sodium, like fat, is the enemy. It is to be eliminated from the diet if one ever hopes to
develop a winning physique.
"Pure nonsense," states Scott matter -of-factly. "Sodium is one of the most important and valuable elements a bodybuilder
can have in his diet. Our bodybuilders take loads of sodium every day, right up until the final two days before their
competition. Sodium is a bodybuilder's best friend. It's the unsung hero of proper nutrition. Anyone who restricts sodium is
restricting his gains."
You may wonder who Scott Abel is to challenge the commonly accepted notion that sodium is detrimental to any serious
bodybuilder, but hear the man out. Says Scott, "My procedures aren't radical and revolutionary just to be that way. If that
were the case, my clients certainly wouldn't be enjoying the high degree of success that they currently share, and in such
high volume. My procedures are radically different because they vary so much from the current trains of thought which exist
in the bodybuilding world - trains of thought that are absolutely wrong! I've done the studying. I don't train my people
according to my, or anybody else's opinion. I train them according to scientifically guided principles, or what one of my
heroes, Karl Marx, the great philosopher, termed praxis.
"Praxis," continued Scott, "simply means theoretically grounded, practical activity. Acquired knowledge, applied by me to
countless athletes, has elevated both the knowledge and experience base to new heights of athletic conditioning and
success. You see, I have studied and conferred with most of the experts in the field today, and my approach had been
labeled radical because I have been to Mecca and dared to say that "the emperor has no clothes." A great deal of the
existing knowledge base is incomplete, tautological, misinformed and, quite frankly, wrong."
"Will you give me an example of what you mean, Scott?" I asked, intrigued.
"Okay," responded Scott. "You often hear experts telling bodybuilders that they "have to find out what works for them."
That's a load of crap. Look, we're all from the same species. We're all homo sapiens. We all share the same functional
anatomy, muscles, physiology, etc. That's why medicine science have flourished and made so many technological advances
over the years. These facts about the inherent nature of man, and the knowledge we have gleaned from our sameness,
make the phrase "you have to find out what works for you" an obsolete statement. What in fact an athlete needs to discover
is the best grasp of the knowledge that exists - true scientific knowledge - and how to apply it. If this is too overwhelming,
then hire the services of somebody who you think has both proven abilities - knowledge and experience.
"The point is," Scott added, "although Abel Bodies athletes come from different cities, and different walks of life, and follow
different guidelines approaching a contest, they all come in with the same overall "look". In other words, the general aspects
of tired and proven knowledge are applied differently to their individual metabolisms, etc., but all with the goal to produce the
same results. And it works! Why is it that trainers in other sports have their pre-event training down to widely approved
methods, yet bodybuilders still don't understand the need for a sound training approach to follow up until a contest?"
Which brings us to sodium and why Scott differs from all the other experts who tell bodybuilders to reduce or eliminate
sodium from their diet. Scott Abel says if you understand science, and the way the body works, you'll know why sodium is
needed in the diet to make bodybuilding progress. Says Scott, "Sodium is an athlete's best friend, not his worst enemy. By
the time they finish reading this article, the readers will understand why sodium is absolutely essential in building a large and
muscular physique that is hard and cut."
1
Since Scott is so articulate, I simply let him speak and tried to interrupt him as little as possible, except to ask pertinent
questions or to prod him. I first asked him about the role sodium plays in the body. He replied, "Let's first talk about the three
main reasons why athletes eat what they do. The three main reasons athletes are decisive about what they eat are: 1) They
eat for health, both as a preventive medicine and to maintain a healthy state, free from illness. 2) They eat for fitness or
fitness benefits, according to the needs of their metabolism to ensure optimum energy stores, recuperation and restoration.
3) Most important to bodybuilders, they follow certain eating regimens to produce a cosmetic effect - for example, a leaner,
harder -looking physique.
"Now, what if I could prove to you that a high-sodium diet fulfills all three functions? Would you believe it? You'd better
believe it because it's true. Now I'll explain why I - and science - say sodium in the diet, in higher levels, is a must for athletic
success and an improved physique. Most of the readers probably treated sodium like an enemy in the past, and by its
avoidance thought they were doing something positive. Wrong!
"What probably happened was the appearance of a tired, listless and flat physique, that no amount of "carbing up" (another
concept that is useless - I'll explain why in another article) could save. To explain why, I'll first need to discuss sodium
separately and then together with the electrolyte potassium. I will try to simplify things as much as possible, but an in-depth
discussion of both elements is necessary if we are to understand why sodium in the diet is so crucial."
"Go ahead," I prodded Scott. "I'm all ears."
"First let's look at sodium by itself," says Scott. "Sodium is the positively charged ion on the outside of the cell. Its
independent responsibility is the regulation of blood volume and blood pressure, although it serves other functions as well,
as we will soon see."
"What happens when a muscle contracts through a set of high-intensity exercise? Answer: blood pressure rises - a primary
response of high-intensity muscle contraction. Moreover, during exercise metabolism the higher the blood volume the better,
since blood delivers oxygen and nutrients to working cells, as well as more efficiently removing accumulating fatigue toxins.
However, a low sodium intake translates to a lower blood volume and that produces a myriad of problems.
"Recent studies at the University of Bonn have borne out what I have long suspected, as their studies on people with
hypertension concluded that the metabolic effects of a low-sodium diet, and therefore low blood volume, were even more
threatening than the hypertension itself. These effects would be even more pronounced in an athlete's body. In a lowsodium
situation the resultant low blood volume delivers less oxygen and nutrients to working muscles, and also allows for
greater accumulations of fatigue toxins that might not otherwise occur. The result is obvious performance infringement and
overwhelming recuperative needs, resulting in overall weakness."
"So you're saying, Scott," I interrupted, "that as a result of low blood volume, due to low sodium levels, performance drops
dramatically because the body cannot properly recuperate and soon becomes run down and over-trained."
"Yes," replied Scott. "But this is merely the exercise aspect of the negative effects of a low-sodium diet. If we turn our
attention to potassium, and its dependence on sodium, we will see that a low-sodium diet makes the situation even worse.
Potassium's responsibilities are primarily in the regulation of skeletal and cardiac muscle. However, potassium works with
sodium and is dependent on sodium to maintain cell integrity. While sodium is the positively charged ion on the outside of
the cell, potassium is the positively charged ion on the inside of the cell.
"We all know how important potassium is for healthy muscle functions. Still, it is the responsibility of sodium to deliver
potassium inside the cell. The cell wall is partly permeable to sodium, and the active transport of one molecule of potassium
inside the cell takes three molecules of sodium, which act as chaperones, if you will. Therefore, for optimum cell integrity,
and for optimum potassium delivery inside the cell, there must be ample sodium present. Moreover, since the active
transport of potassium inside the cell is metabolically expensive, the activity of sodium/potassium pumps can be adjusted by
thyroid hormones in order to regulate resting k-calorie expenditure and basal metabolic rate (B.M.R.).
"It follows then," continued Scott, "that in a low-sodium situation the body will lower it's B.M.R. in order to control this
metabolically expensive function. This spells disaster to the dieting bodybuilder who wants his B.M.R. as high as possible to
maximize fat burning, not artificially lowered. Just as importantly, the lower regulation of this function is even more
disastrous since cell integrity is jeopardized, as less potassium is delivered inside the cell and less often."
"That doesn't sound good for the hard-training bodybuilder," I remarked.
"No, this is just about the most negative situation an athlete would experience," responded Scott. "You can now see how
senseless it is to follow a sodium-restricted diet. All those bodybuilders who are worried about taking in too much sodium
have, in fact, too little sodium. It's very easy to have less sodium in the body than is optimal. Think about it. The primary loss
2
of sodium is through sweat, sweat glands, and other metabolic patterns. Well, who sweats more than hard-training
bodybuilders? High-intensity training, sometimes twice a day, combined with aerobics and other sweat-creating activities like
tanning, produces abundant sodium loss through sweat.
"Now combine all the sodium lost through sweat, along with the usual fanatic and extreme attention bodybuilders give to
keeping salt out of their diets, and you can see how a bad situation can get worse. The body, in its efforts to maintain
regularity, takes matters into its own hands. In extreme cases, since there is a lack of sodium (the positively charged ion
outside the cell) because of extreme loss and no replenishment, the body sends potassium (because it is already positively
charged) outside the cell to try and maintain some kind of cell integrity. The result is, of course, weakened cell integrity,
sometimes depolarization between electrically charged ions, and, obviously, since potassium has left the cell, muscle
weakness, cramps, listlessness and lethargy."
Scott pressed on with his argument. "It's important to note that it is not the low-calorie diets bodybuilders follow that produce
feelings of apathy, lethargy and weakness. It is the prolonged lack of sodium that does them in. By following the advice of
experts who extol the virtues of a low-sodium diet, they literally prevent themselves from coming in hard, full and cut."
"So why does sodium get such a bum rap?" I asked Scott.
"In order to answer that question," said Scott, "we must look at the stress hormone, aldosterone. In a normal situation
electrolyte balance is directly maintained by urinary output. The kidneys regulate the concentration of plasma electrolytes of
sodium, potassium and calcium by matching almost exactly the amounts ingested to amounts excreted. The final amounts
of sodium and potassium excreted are regulated by the needs of the body. The problem begins when the athlete needlessly
starts to eliminate sodium, while at the same time his body is losing too much of it through sweat and cellular activity. This
produces the negative stress response of the release of the hormone aldosterone."
"So it's the release of the aldosterone that makes you hold water and smooth out, not sodium?" I asked.
"Yes. A normal person probably has low levels of aldosterone," replied Scott. "The stress hormone, aldosterone, causes a
reabsoption of sodium through the distal tubules. When this happens, sodium that normally would have left the body is now
reabsorbed because of the presence of aldosterone. Normally a person would excrete up to a whopping 30g of sodium per
day in the urine when aldosterone is not present. On the other hand, when aldosterone is present, there is absolutely no
sodium in the urine at all. More importantly, water always follows sodium because sodium is positively charged. Therefore,
the more salt excreted, the more water that leaves the body. In the presence of the hormone aldosterone, since sodium is
reabsorbed, less water is excreted. What happens next has been the death knell of many a competitive bodybuilder - water
retention."
"And a lot of guys have done that wrong, eh Scott?" I interjected. "It's so ironic, all those thousands of bodybuilders who
over the years have ruined their chances of doing well at a bodybuilding contest because they cut out sodium, the very thing
all the experts said was the right thing to do."
"Sure," replied Scott. "You see, the body is a computer. Everything you put into your mouth programs the computer. When
you do not take charge of the programming, the computer will try and program itself. Because the body is so efficient, it has
back-up mechanisms to ensure that the programming is entirely - and perfectly - functional. Aldosterone is one such backup
mechanism, a hormone that occurs only when the body is left to do what the diet failed to do for it.
"But there is another side of the aldosterone hormone," continued Scott, "which also spells disaster for the athlete."
"What's that?" I asked, convinced more and more that this guy really knew what he was talking about.
"Because of a lack of sufficient sodium intake," stated Scott authoritatively, "and excessive loss of it, large amounts of
aldosterone secretion cause not only an increase of sodium reabsorption, but also a pronounced excretion of plasma
potassium levels. In the absence of aldosterone no potassium is excreted in the urine. However, when aldosterone secretion
is maximal, there is up to fifty times more potassium excreted than what is even initially filtered! Now you have a situation
where sodium is reabsorbed, causing water retention through osmotic imbalance. And because water follows sodium,
potassium is lost, too, producing further muscular weakness, cramps, and, ultimately, a flat physique. You can see that this
is not a healthy or ideal situation. It is, however, the only alternative left for a body that is striving to maintain proper
electrolyte balance necessary for survival. With aldosterone the primary aim is to retain sodium in order to regulate blood
pressure and volume.
"The body always seeks normally and balance," I interjected.
"Exactly," shot back Scott. "This whole misunderstanding of electrolyte function has led to countless myths and a
misapplication of proper nutrition. One of the silliest tactics along this line is the practice of supplementing potassium just
3
before a contest. Why is this necessary? Two very big reasons. First, you can't load potassium into a cell; cell equilibrium is
always maintained in exact ratios. Therefore, if a certain amount of potassium enters the cell, the identical amount must
diffuse outside the cell. This is the second reason not to supplement potassium. You see, aldosterone secretion can also be
triggered by excessive potassium in the blood. This, of course, leads to the very problem all competitive bodybuilders want
to avoid - namely, water retention and a smooth bloated look."
"So cutting back on sodium and taking potassium supplements can actually lead to flat-looking muscles and water
retention," I summarized. "No wonder so many bodybuilders miss their peak and blow their shows. What do you
recommend?"
"The solution is simplicity," says Scott. "Don't try to manipulate the important functions of your body, and don't treat any
natural dietary element as either friend or foe. Bodybuilders are extremists, and it's hurting them. Remember, excess sodium
is excreted and, because water follows sodium, so is water."
"How much sodium should a bodybuilder take each day?" I wondered out loud.
"That should be left up to the bodybuilder's personal trainer, if he has one," explained Scott, "but a general rule of thumb is
two grams of sodium with each litre of water replacement. Since most athletes are underhydrated, water needs should be
measured first. I advise all my clients to drink a minimum of four litres of water a day. This means they should take in
8000mg of sodium a day."
"Isn't that a lot?" I asked.
"No, not when you drink that much water," insists Scott. "In fact, I advise a prodigious use of salty condiments with my diets.
All of my clients use mustard, ketchup, hot sauce, salsa sauce, Soya sauce, etc., the sole goal of which is to increase
sodium intake. Lately I have been experimenting with pickles for added sodium. At ten tasty calories, and almost a gram of
sodium, it's an optimum food. We've been eating a minimum of six pickles a day, and everybody we see says we've never
looked harder. As well, my blood pressure is a textbook 110/70."
"So," I chimed, "I guess all this stuff about restricting sodium is pure nonsense."
"Obviously," growled Scott. "Have you ever seen athletes in other sports, like sprinters? I've always marveled at the lean,
hard physiques of sprinters. Do you think they monitor things like sodium? Ha! I remember the amazement of Charlie
Francis, Ben Johnson's coach, at how many Big Macs Ben could eat after training. Do you know how much sodium that is?
We'll stick with pickles, ourselves, for now."
"Pickle-loading?" I joked.
"Mmmm! Why not?" chuckled Scott.
"As long as it gets the job done. But hopefully MuscleMag's readers will now know that sodium is not the evil fiend it's
reputed to be. It's potassium's best friend, and an athlete's most useful dietary element."
"Well, you've convinced me, " I remarked. "But at first it does seem a little off the wall - you have to admit that."
"Radical? Revolutionary? Off the wall? Maybe," responded Scott. "But it is logical and scientifically accurate. And it works.
So go out and get some sodium into you, and drink a lot more water. However," added Scott, "if you haven't been eating
sodium for a while, give it time. Anything new to your body, even if it's needed, and scientifically correct, will put your body
out at first. This is a temporary osmotic imbalance, resulting in mild water retention. I emphasize temporary. Then you will
notice a higher urinary output, a leaner, harder -appearing physique, and fuller and more pumped muscles in the gym. Try it.
I can guarantee the results. I know anyone who tries this will be overwhelmingly satisfied."
The key is to increase your water intake as you increase your sodium, so that you create a syphon effect to lose the water.
Given the consistent ripped-to-shreds appearance of Scott's clients at bodybuilding shows I have attended, and his
incredibly successful track record of training contest winners, I think MuscleMag readers would do well to follow Scott's advice.
****************************************************

 

[Superior1]

Another related to cycling. But Still related to the human body

**broken link removed**

Electrolytes and Fluid Replacement: Any Debate?
Maintaining proper electrolyte levels in endurance athletes is critical to
performance.

by Kevin Setnes and Karl King

Kevin Setnes is an ultra runner, regular contributor to Ultra Running
magazine and coach. Karl King developed SUCCEED products for endurance
athletes. For more information, go to www.ultrafit-endurance.com





Recent debates about the need for electrolytes raise many interesting
questions and points. Too much or too little? What is right for you? Are
there dangers to watch out for? These are valid questions; but there
aren't any yes or no answers.

Fact: Maintaining proper electrolyte levels in endurance athletes is
critical to performance. There should be little debate here. Understanding
an individual's requirements is another matter.

Every athlete needs to understand his or her nutritional needs. Some
things are basic: the need for fluids, the need for calories, and the need
to pace yourself according to your abilities. Each athlete's success will
largely be determined by how well he/she understands his or her needs and
abilities when attempting to go long distances.

Moderation should be one of the golden rules of all ultradistance
athletes. Practice it in everything you do, until you fully understand
your personal needs as an athlete. With electrolyte replacement, you need
to know your fitness level, your sweat rate, the weather conditions, and
the content of the replacement you are taking. Practice your electrolyte
replacement in training, and continue electrolyte replacement in
ultracycling events.

Hydration and Electrolytes
We've been told for years how important it is to drink during long
distance events to avoid dehydration that degrades performance and can
ultimately lead to a DNF or even collapse.

What we seldom hear is that we need to pay just as much attention to our
electrolyte stores during an ultradistance event. Electrolytes are those
salts which play a major role in the biochemistry and physiological
processes of the human body. While dehydration is a serious problem, we
see many cases of DNFs and death-march experiences because of electrolyte
imbalance. You will enjoy your event far more if you take care of your
electrolyte needs, as well as your hydration.

Let's review where fluids are in the body, and their amounts. 60% of body
weight is water. 40% of the body weight is inside body cells. 15% is in
the space around the cells, and 5% is in the blood. Although the weight of
the blood is minor, its water and electrolyte content are critical for
good performance. Athletic performance suffers greatly with increasing
dehydration.

Water is lost through: the skin/sweating, the lungs/breathing, urination,
defecation (possible diarrhea ), vomiting and wounds. Except for the
lungs, all those routes are also pathways for loss of electrolytes. The
amounts of electrolytes lost in sweat and urine vary depending on fitness,
body electrolyte content and acclimation to heat levels. Vomiting and
diarrhea can lead to large electrolyte losses and are serious problems
during an ultracycling event.

Weight Loss Consequences
0 to 2 % beginning thirst, performance loss at 1.8%
2 to 3 % thirst, 7% performance loss
3 to 6 % cramps, strong thirst, 20% performance loss
> 6 % severe cramps, heat exhaustion, coma, death

Sodium and Potassium
These are the major body electrolytes. The fluid in body cells is high in
potassium; 90% of the body's potassium is inside the cells. Other body
fluids are high in sodium.

Fluid Sodium Content Potassium Content
Blood 3,100 - 3,330 mg/L 137 - 200 mg/L
Sweat 575 - 1,725 mg/L 155 - 200 mg/L

The major route for sodium loss is sweat. Because potassium is held inside
the cells, it is not lost at high rates provided there is adequate sodium
in the body.

Normal sweat rates can range from 0.75 to 2 Liters/hour, depending on
conditions such as temperature, humidity, pace, clothing, and the degree
of heat acclimation the rider has. A rate of one Liter/hour is not
uncommon for an acclimated cyclist. At that rate, typical electrolyte loss
rates by sweat are 1,300 mg/hr for sodium, and 230 mg/hr for potassium.

Electrolyte Imbalance
The body is sensitive to the amount of sodium in the fluid outside the
cells, and in the blood. If the blood sodium level falls much below
normal, a serious condition called hyponatremia is the result. The typical
symptoms are: headache, muscle cramps, weakness, disorientation, apathy
and lethargy. Those are often seen in the latter stages of an ultra. If
blood sodium falls to less than 2,500 mg/liter, the result can be death.
That, fortunately, is very rare.

The body has mechanisms to retain sodium when it is faced with sodium
losses, but there is only so much compensation that can be done. If you
keep sweating without replacing the salt losses, the eventual result will
be electrolyte imbalance.

Because an athlete will be losing/ingesting both water and salt during an
event, the situation can be complex. The body is sensitive to the ratio of
sodium to water; the ratio can be raised or lowered depending on the rate
of intake, and loss of both sodium and water. It is possible to see
athletes in the same event who are suffering from different forms of
electrolyte imbalance.

Many athletes, like triathletes and cyclists, will drink too little water
and suffer dehydration. The athlete's body usually cannot absorb water
from the stomach as fast as it is sweated out of the skin, so most of them
end up with some dehydration in an event. Some back of the pack cyclists
may have enough time to drink more water than they lose, especially if
they are moving slowly. Most ultracyclists will not fully replace the
sodium they lose and have a deficit. Some of these athletes may take
electrolyte supplements, some may use a sports drink with electrolytes,
some may take salty chips or pretzels, and some may take no electrolytes
at all.

Some may drink a mineral-free water in the latter part of the event and
get dilutional hyponatremia even though they were fine earlier.

Since most distance athletes are not physiologists or biochemists, we
won't get deeply into the science, but let's look at what commonly happens
in an ultracycling event when insufficient electrolytes are taken.

Early in the event, sweat rates and sodium loss rates are high. Urination
amounts may be high too. As sodium levels fall, the body increases the
level of the hormone aldosterone that influences kidney function to slow
sodium loss. As exercise continues and sodium is lost, blood pressure may
fall. The body produces the hormone vasopressin to help maintain blood
pressure. If exercise continues, with more water and electrolyte losses,
performance begins to suffer and athletes slow down. Since sodium is
important for the absorption of food and water from the digestive tract,
what the cyclist eats and drinks is not absorbed. Nausea results. Even the
sight of food may make one want to retch. This is your body's way of
telling you "Don't bother because I can't process it even if you force
yourself to eat." If you drink, the water won't be absorbed well and will
slosh around in the stomach. What is absorbed cannot be retained and will
soon be urinated out.

As the level of sodium in the blood decreases, the ratio of sodium to
water decreases to dangerous levels. As a defense mechanism, water will be
moved from the blood into the spaces around body cells. That is why hands
and feet can swell after many hours of competing.

Loss of water from the blood stream is equivalent to further dehydration,
causing additional loss of performance. Such conditions lead to a DNF or
misery all the way to the finish line.

A plan to avoid the problems
First of all, you can reduce your tendency to lose sodium by what you do
when not training or competing. You can reduce the amount of sodium in
your daily food. That will increase the level of aldosterone so that your
body retains sodium better. Choose less salty foods. Use Morton Lite Salt
in your salt shaker. That will reduce sodium and increase your potassium
intake ( as will eating fruits and vegetables ).

If you expect to compete in the heat, get heat acclimated as soon as
possible. That will reduce your sweat rate under hot conditions.

While you train, stay cool so that your sweat rate is lower. Wear light
clothes, keep your jersey wet, and/or put ice on your neck.

Consume supplemental salt or electrolytes during the event. Most sports
drinks have sodium levels that are fine for shorter distances, but
inadequate for longer distances. Most gel products have insignificant
amounts of sodium.

To satisfy your needs in a hot event you can take sodium in different
forms. The simplest is table salt (a pinch per hour ). If an aid station
has salt and boiled potatoes, you can dip a potato into the salt before
eating it. V-8 and tomato juice are also good sources.

You can use an electrolyte replacement supplement, but check the sodium
content. Some riders take salt tablet such as Thermotabs. Some athletes
use Stamina Electrolyte Tablets but those are not a good source of sodium
or potassium (they are a good source of calcium and magnesium ). Some
athletes use SUCCEED! Buffer/Electrolyte Caps that are formulated
specifically for ultradistance athletes such as cyclists, triathletes and
runners to supply sodium, buffers and sufficient amounts of potassium.

As always, you need to drink. Don't wait until you are thirsty; the human
thirst mechanism is too slow and inaccurate. As the adage goes: Eat before
hunger, drink before thirst.

When you finish a long training ride or event, you will usually have a
deficit of water, calories and sodium. You will have a much smoother
recovery if you replace all of those promptly. Soon after finishing, you
can take an electrolyte supplement, 200 calories of carbohydrates and
drink water until you are no longer thirsty, and are urinating again. In
the days that follow, you will probably find that you have more energy and
fewer aches and pains if you have promptly replaced water, carbohydrates
and sodium after your long ride.

 

[Superior1]

Let's pick this topic apart because I think it's detremental, that we learn more on this....

 

[FRKNHUGE]

im not a BBr but i eat alot of sodium, i cramp ALOT otherwise
frk

 

[FH]

Scott's bang on the money. He explained this to me years ago and I've always come in nice. Most will argue it but hey whatever. Laura Bennetti will back him I'm sure too.

I've included dill pickles in my diet ever since. lol

BTW...I've never had to touch a diuretic for any show I've done.

FH

 

[hardkor]

So what IS one to do for the big day? I agree that the during my diet, the more salt and water i take, the fuller, more vascular I look. But what to do to lose the subcutaneous water before a show? I know Dave Palumbo is also an advocate of leaving sodium in. But when you start dropping water the day or days before the show, wouldn't less water and the large amounts of sodium be bad? Maybe when cutting water, sodium needs to be reduceds relatively.

Any ideas??

 

[Superior1]

I can't speak for pre-contest at all. And would like to hear more.
As for those of us that don't compete. I think keeping sodium lower during the day and then loading up on it and water with precise ratios prior to, during & after training is detremental. It only makes sense that the body will have better pumps and fuller muscles by transporting micronutrients into the muscle cell. It's during these times the body depletes themselves of them. And like Scott in the first article stated, Most people deplete them altogether. I know I have an I am positive it hurt my gains.

 

[Squat Ass]

I'm a little confused

Is the article on sodium and potasium talking in general?? who'd drop all sodium completely??? Common sense would tell you not to b.c of electrolytes...

So how does he have people drop water for shows???

How does everyone here drop water for shows? (I drop sodium wed, water fri morn)

Squat Ass

 

[KillerStack]

Is the article on sodium and potasium talking in general?? who'd drop all sodium completely??? Common sense would tell you not to b.c of electrolytes...

So how does he have people drop water for shows???

How does everyone here drop water for shows? (I drop sodium wed, water fri morn)

Squat Ass

From the article:
"Our bodybuilders take loads of sodium every day, right up until the final two days before their competition".

Milos says the same:reducing sodium is only important the last couple of days before the show.

 

[hardkor]

I know Scott Abel is an advocate of the "fatloading/shitloading" technique the day/night before the show. I guess because of that, he has his athletes reintroduce sodium after two days of depleting sodium....but while dehydrating. It seems that fatloading/shitloading works but is also a huge gamble. If bb's aren't at least gonna do the fatloading/shitloading, at least take in sodium before the shows.

 

[Squat Ass]

ahh, thanks I guess my eyes skipped that part

Squat Ass