You train hard. You sweat. And with that sweat you lose more than just water: minerals like sodium and potassium too. The question isn't whether to account for that, but when. Before, during or after your workout? Here's the answer.
What are electrolytes?
Electrolytes are minerals that carry an electrical charge in your body. The best known are sodium, potassium, magnesium, calcium and chloride. You lose them mainly through sweat, sodium most of all. These are the authorised EU health claims:
- Magnesium contributes to electrolyte balance and to normal muscle function.
- Potassium contributes to normal muscle function and normal functioning of the nervous system.
- Calcium contributes to normal muscle function.
Before your workout
Start well hydrated. Training long, in the heat or sweating a lot? Drink enough in the hours beforehand, possibly with a drink that contains electrolytes. Start with a deficit and you'll be playing catch-up the whole session.
During your workout
Training for less than an hour? Water is usually enough. Going beyond 60 minutes or training in the heat? Then topping up during your session becomes worthwhile. Small sips, spread over your workout.
After your workout
After training, you replace what you've lost. The simplest method: weigh yourself just before and just after training. What you lose is mostly fluid. Drink 1.25 to 1.5 litres per kilo lost, spread over the following hours. A meal with a little salt helps replenish your sodium.
Which training needs what?
- Strength training (up to 60 minutes): start well hydrated; water between sets is usually enough.
- HIIT or CrossFit: lots of sweat in a short time. Pay extra attention to replenishing after your session.
- Longer than 60 minutes or in the heat: top up during and after training.
How to build your training routine
- Before: Evogen EVP AQ, 20 g liquid glycerol per serving. Glycerol binds water, so drink enough with it.
- During: Amino K.E.M., 8,500 mg of EAAs/BCAAs with all 9 essential amino acids. One scoop in 300–500 ml water.
- After: Isoject, whey isolate, triple cold filtered, with Ignitor® enzyme complex.
Have a medical condition or take medication that affects your fluid or salt balance? Consult your doctor first.
Ready for your next session?
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Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
