ELECTROLYTES TO BE INCLUDED IN YOUR TRAINING DIET
Electrolytes are a very important part of all the essential processes of our body. They help to contract muscles, regulate the body’s pH, conduct nerve impulses, maintain acid-base balance and keep us hydrated. Therefore adequate amounts of electrolytes are very important for the optimum body functioning for a cyclist.
If your ride is less than one hour and you cramp then you can supplement your ride with a sodium supplement. If your ride is more than 2 hours then you need to supplement your ride with potassium and sodium. The 5 main electrolytes required by a cyclist are:
- Sodium
- Chloride
- Potassium
- Calcium
- Magnesium
If your training diet is rich in calcium, magnesium and potassium then you only need the electrolytes present in salt that is sodium and chloride depending on your sweat rate.
- Coconut Water
Due to its electrolyte composition, it is a great way to hydrate your body. You can have coconut water before or after your workout. It has high amounts of potassium which makes it a great natural sports drink. It helps in fighting fatigue, boosts energy and replenishes lost electrolytes. It has good levels of potassium, magnesium and vitamin C.
- The best way to maintain an electrolyte balance is to adapt to a healthy diet that includes lots of fruits and vegetables, seeds, nuts and green leafy vegetables along with dairy products. Our body produces bicarbonate naturally so we don’t need to consume it through any dietary source.
- Electrolyte imbalance: Occurs when the electrolyte level in our body becomes too low or too high. It can have a harmful effect which can lead to fatigue, numbness, confusion, muscle weakness, cramping, fast or irregular heartbeat, and headaches. These imbalances occur due to dehydration and also excessive fluid loss in races. Therefore it is very important to replace the lost fluids in our body.
- Try using Steadfast Nutrition Snergy as it is the perfect energy drink that helps to replenish your lost electrolyte stores and help to boost your performance.
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