{"id":1657,"date":"2022-01-10T23:02:05","date_gmt":"2022-01-10T23:02:05","guid":{"rendered":"https:\/\/joeythurman.com\/?p=1657"},"modified":"2022-01-10T23:06:24","modified_gmt":"2022-01-10T23:06:24","slug":"sodium-exercise-why-salt-is-an-essential-part-of-your-workout","status":"publish","type":"post","link":"https:\/\/joeythurman.com\/sodium-exercise-why-salt-is-an-essential-part-of-your-workout\/","title":{"rendered":"Sodium & Exercise: Why Salt is an Essential Part of Your Workout"},"content":{"rendered":"\n

Sodium is a lot more useful for strength and performance than you\u2019ve been told.<\/p>\n\n\n\n

If you\u2019re a fan of strongman, you might have seen Brian Shaw pouring many, many times the recommended daily intake of salt into his burgers. Or maybe you\u2019ve seen strength coach Jason Ferruggia swearing that salty pickles are his secret weapon for performance. Or perhaps you\u2019ve heard Stan Efferding, nutrition coach for World\u2019s Strongest Man Hafthor Bjornsson, calling sodium one of the most necessary and effective performance enhancers on Earth.<\/p>\n\n\n\n

If you\u2019ve heard statements like that, there\u2019s a good chance you\u2019re confused by nutritionists the world over calling sodium a one-way ticket to an early grave. Today, I want to explain why it could be the missing component in an athlete\u2019s nutrition plan.<\/p>\n\n\n\n

What Is Sodium, Anyway?<\/strong><\/h2>\n\n\n\n

Salt is an electrolyte, putting it in the same group as potassium, magnesium, calcium, and phosphate. Electrolytes create electrically charged ions when dissolved in the body\u2019s fluids and a big job for sodium and potassium is maintaining the right balance of fluids inside and outside of your cells. In other words, they help make sure your cells don\u2019t shrivel like raisins or blow up like balloons.<\/p>\n\n\n\n

Electrolytes have a few other jobs as well, like maintaining the proper pH of your blood, but an important thing to note is that when we perspire, sweat takes electrolytes with it on its way out of your pores. How much you lose can vary, but generally speaking, you can lose between half a liter to four liters of sweat per hour during a workout and a liter of sweat has roughly 900 milligrams of sodium, 200 milligrams of potassium, 15 milligrams of calcium, and 13 milligrams of magnesium.<\/p>\n\n\n\n

In short, you lose way more sodium when you sweat than any other electrolyte. That\u2019s why it\u2019s fair to say that sweaty athletes need to focus on replenishing sodium more than the others, particularly since if you\u2019re eating plenty of fruits, vegetables, and whole foods, you probably don\u2019t need to worry about supplementing the other ones.<\/p>\n\n\n\n

What Are the Benefits of Sodium for Athletes?<\/strong><\/h2>\n\n\n\n

Maintaining fluid balance is of enormous importance for athletes because those electrical charges help to activate muscle tissue and neurons. But if you ask Stan Efferding, who isn\u2019t just the nutrition coach for Hafthor Bjornsson and Brian Shaw but also a world-record-holding powerlifter and bodybuilder, it\u2019s important for a lot more.<\/p>\n\n\n\n

Stan Efferding says that our blood thickens when it\u2019s dehydrated, so not only does our blood carry less oxygen, we have a harder time filtering blood through our kidneys. Salt helps to increase blood volume so we have a better cardiovascular system, better stamina, better endurance, and better recovery<\/a> from training.<\/p>\n\n\n\n

A lot of research agrees. Spanish researchers found that triathletes supplementing with salt-laced water finished a medium-distance race 26 minutes faster than a control group and a more recent randomized, double-blind study of endurance runners, published in PLoS One, found that \u201cmaximal performance was enhanced significantly\u201d by supplementing with sodium.<\/p>\n\n\n\n

Can Sodium Improve Strength?<\/strong><\/h3>\n\n\n\n
\"What<\/figure>\n\n\n\n

Athletes need a higher salt intake than the general population. Too much sodium in the blood can throw off your blood pressure, but the point is that athletes tend to lose a lot more sodium than the general population and since they tend to eat fewer processed foods, they may consume less salt.<\/p>\n\n\n\n

But doesn\u2019t sodium bloat you? Yes, Efferding says, that\u2019s one of the reasons it\u2019s great for strength. <\/p>\n\n\n\n

He recommends a half teaspoon immediately before exercise, assuming it\u2019s going to be a significant workout and not, as he puts it, a \u201ccable push-ups and selfies session.\u201d Some studies on football players\u2019 workouts, for instance, have seen them lose almost 7 grams of sodium per hour. The RDI is about 2.3 grams.<\/p>\n\n\n\n

Could salt be beneficial even if you\u2019re not sweating quite as much \u2014 say, you\u2019re hitting some heavy singles instead of crushing a metcon? Well, it is still important for hydration, but no, if you\u2019re not losing as much sodium then you don\u2019t need to replenish it so much.<\/p>\n\n\n\n

We lose more sodium than any other electrolyte when we sweat. But our intake is dependent on our other electrolytes being in good shape as well. While it\u2019s true that eating a lot of fruits and vegetables should keep our electrolyte intake pretty solid, it bears emphasizing that potassium and sodium work together, and they work with calcium, another electrolyte.<\/p>\n\n\n\n

Calcium relaxes the blood vessels and ameliorates all the potential blood pressure-increasing effects of salt. We can\u2019t talk about that without talking about Vitamin D3, which helps with the absorption of calcium. And then you need to talk about Vitamin K2 which keeps it from being deposited in blood vessels and helps it get to bones and teeth. It all works together.<\/p>\n\n\n\n

I don\u2019t want to overcomplicate it, but the take-home message is to fill your macros with a diverse range of foods. And while your sodium needs do increase when you sweat, make sure you listen to your doctor before making significant changes to your diet or lifestyle.<\/p>\n\n\n\n

Now you may be thinking to yourself, “Joey, what do you do?” Ok, here is what I personally do as I prefer to start slowly vs loading up right away.\u201d<\/p>\n\n\n\n

Start with 1\/4 TSP in your water before a workout that you know you are going to sweat during (about 500mg) of salt (no it doesn’t matter what kind), or you can buy salt tabs that tell you exactly how much is in each. Then either during or after your workout do another 1\/4 TSP to replenish your sodium and see how you feel. <\/p>\n\n\n\n

Another great option is an electrolyte pack before\/during\/after (just one total pack).<\/p>\n\n\n\n

I hope you enjoyed this article and it wasn’t too SALTY for you. HAHA!<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

Make sure to subscribe to my youtube page at youtube.com\/joeythurmanfitness<\/a> and follow me on IG and other socials at @joeythurmanfit<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sodium is a lot more useful for strength and performance than you\u2019ve been told. If you\u2019re a fan of strongman, you might have seen Brian Shaw pouring many, many times the recommended daily intake of salt into his burgers. Or maybe you\u2019ve seen strength coach Jason Ferruggia swearing that salty pickles are his secret weapon […]<\/p>\n","protected":false},"author":1,"featured_media":1658,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[75,76,74,73,72,37,77],"yoast_head":"\nSodium & Exercise: Why Salt is an Essential Part of Your Workout - Joey Thurman<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/joeythurman.com\/sodium-exercise-why-salt-is-an-essential-part-of-your-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sodium & Exercise: Why Salt is an Essential Part of Your Workout - Joey Thurman\" \/>\n<meta property=\"og:description\" content=\"Sodium is a lot more useful for strength and performance than you\u2019ve been told. 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