By: Steve Born
The final ingredient for proper
fueling during exercise has to resolve electrolyte issues. Electrolyte
replacement during exercise is a necessary procedure that is also highly
individual. This is because everyone's body is different, their sport is
different, training duration and intensities are different, and weather
conditions are different.
WHAT ARE ELECTROLYTES AND WHY
DO I NEED THEM?
Electrolytes are chemical
substances used in the formations of electrically charged particles (ions) in
body fluids. Electrolytes are used to create electrical energy necessary for
many body functions including transmission of nerves impulses and muscle
contractions. In simple terms, many normal bodily functions are dependent on
these substances. As important as the fuel you consume and the water you drink
during exercise is a consistent replenishment of electrolytes. Normal body
functions, not to mention performance, are severely compromised if adequate
levels of electrolytes are not present, especially in the heat and/or when
exercise goes beyond the two-hour mark.
WHY CAN'T I JUST USE SALT
TABLETS?
Many athletes have suffered
needlessly with swollen hands and feet from water retention due to ingestion of
salt tablets or electrolyte products too high in sodium during prolonged
exercise in the heat. Too much sodium is counterproductive as it interferes with
or neutralizes the complex body mechanics involved in re-circulating and
monitoring proper blood sodium levels. Sweat losses generate large losses in
sodium and chloride, which are re-circulated by a positive feedback loop
monitored closely through hormonal receptors throughout the body. In other
words, the body has very effective mechanisms to regulate and re-circulate
sodium and potassium. Rapid replacement of sodium neutralizes the body's
hormonal defenses, allowing water replenishing to dilute sodium content. High
sodium electrolyte supplement is temporal and contradictory to natural
physiological serum electrolyte control. One reason salt tablets were
eliminated from professional athletic training kits is that shortly after a
sodium-depleted athlete would slug a few salt tablets; stomach cramps would bend
them over double.
Salt stains on jerseys and
shorts are NOT an indication that the athlete is sodium depleted. Rather it is
the body excreting excess amounts due to an over abundance in the body (which is
why dumping more sodium in the system is extremely counterproductive). What is
required is a low-sodium approach to electrolyte replacement that emphasizes a
balance of essential minerals that cooperatively enhance the body's natural
hormone and enzyme mechanics. In essence, we want to work with our body, not
against it.
The truth is that the human body
needs very minute amounts of sodium to function normally. We need only 250 mg of
sodium each day, athletes maybe 500 mg, which is easily supplied by natural,
unprocessed foods. However, the average American consumes approximately 6000 to
7000 mg per day. The average athlete stores at least 8,000 mg of dietary sodium
in tissues and has these stores available during exercise. Most athletes perform
successfully using from 80-300 mg. sodium per hour in prolonged endurance
events. Sodium is necessary but not by itself and not in mega-dose quantities.
WHAT MAKES ENDUROLYTES
DIFFERENT? AREN'T ALL PRODUCTS SIMILAR?
It would have been easy to
formulate a product that matched one of the many perspiration analysis studies,
then explain to athletes that they were simply replacing what they lost. Some
products may do just that. Unfortunately, there’s a problem with this because
individual sweat-loss differences vary greatly and the human body does not and
cannot efficiently replace what it spends during exercise activity at any
intensity above walking pace. Electrolytes lost are not replaced by electrolytes
consumed.
The body replaces only between
35-45% of what it loses during exercise. If we try to replace all the fluids at
once, we end up with dilutional hyponatremia (overly diluted blood sodium
levels) or water-intoxication. If we attempt to replace all the fuels that we
spend, the stomach will back up in total rebellion, and refueling will come to a
grinding halt. And, if we try to replace all the electrolytes we lose in equal
amounts, a number of hormonal triggers may create all sorts of problems such as
gastric stress, edema, or muscle spasm and cramping. If you want to see your
effort come to a complete halt, forget to take in electrolytes or take in too
many electrolytes from an unbalanced formula and watch it happen! Dr. Bill
Misner, Ph.D. says, regarding proper electrolyte replacement, "Give it 35-45%
even though it cries aloud for 110%."
SO WHAT IS THE ANSWER? HOW CAN I EFFECTIVELY REPLENISH ELECTROLYTES?
The solution for proper
electrolyte replacement during endurance exercise is to do it gradually and in a
way that does not override normal body mechanics. Electrolyte intake needs to be
below systemic detection, yet provide support to systemic depression. This
simply means that you have to take in enough to support body functions while
also preventing heat related issues such as cramping. But it also meant that
electrolyte intake can’t be too much as to overwhelm the body and what it can
handle. Put another way, when consuming electrolytes, it has to be done in a way
that falls under the " radar detection system" of the body while still providing
optimal support.
The ENDUROLYTE formula was
designed to counter the effects of hyperthermia and enhance endurance
performance, especially beyond the 3-hour mark. The levels of each nutrient
contained ENDUROLYTES are enough to aid the body in electrolyte loss while going
undetected by the hormones which regulate normal body mechanisms. There are
certain parameters we believe an electrolyte product needs to be within. And
because the body has a meticulous way of mediating sodium and/or fluid retention
and excretion, going above or below those parameters will result in
performance-inhibiting effects.
ENDUROLYTES is not formulated to
reflect the amounts of electrolyte loss in sweat. Why? Because each human being
is different and has a different electrolyte pattern. The differences in an
athlete’s size and fitness, as well as the rate of pace and during exercise, and
of course the humidity and heat effect can mean up to a 100% difference when one
athlete's sweat rate is compared to another's. In the purest sense, ENDUROLYTES
is not so much an electrolyte replacement product but is better described as an
"ELECTROLYTE STRESS SUPPORT FORMULA." They help the body perform better under
the demands of exercise, especially in heat, without overriding normal body
mechanics. They work with the body, not against it.
WHAT ARE CHELATED MINERALS AND WHY DOES ENDUROLYTES CONTAIN THEM?
Chelation is the pharmaceutical
process of bonding each mineral to an amino acid. This bonding makes it easier
to digest and assimilate each mineral for proper utilization in the body.
Chelated minerals are the form most often recommended because they provide
greater absorption than their non-chelated counterparts. For example, magnesium
is absorbed 87 percent when chelated, but only absorbed 16 percent when taken in
an inorganic, non-chelated form.
One nutrition scientist wrote,
"Estimates of normal mineral absorption average 10%; however absorption of
chelated minerals may be as high as 60%..."
WHAT DO ENDUROLYTES CONTAIN? WHY DO THEY CONTAIN THESE NUTRIENTS? WHAT IS THE RATIONALE FOR THE DOSE USED IN THE FORMULA?
CALCIUM
is the most abundant mineral in the human body (about 2.85 pounds in the average
person). When blood volumes run low, the body extracts it from the bones, but
this may take more time than competition allows. A constant blood calcium level
is required for a normal rhythmic heartbeat, healthy nerve transmission, and
strong muscle contractions. A deficiency in blood calcium levels during
endurance events may produce high blood pressure, muscle cramps and weakness.
During exercise, energy is produced by the conversion of fatty acids and amino
acids with enzymes, which are calcium-dependant. Because fatty acids are such an
important fuel during endurance exercise, providing 60-65% of your energy needs
when exercise goes beyond two hours in length, having adequate calcium available
to efficiently convert them into energy is crucial. 150-300 mg/hr is an adequate
dose of calcium to maintain the aforementioned proper body functions.
MAGNESIUM
accompanies calcium in an ideal ratio of 1:2. When calcium flows into working
muscle cells, the muscle contracts, then, when calcium leaves and magnesium
replaces it, the muscle relaxes. Deficiency of magnesium contributes to muscle
cramps, tremors, sleep disturbances, and in some cases, convulsive disorders.
Many enzymatic reactions necessary for fuel conversion to muscular energy occur
in the presence of adequate magnesium. Simply put, if the body doesn’t have a
sufficient supply of magnesium, energy production is compromised. 75-150 mg/hr
adequately replenishes magnesium even though 100 mg is lost in sweat alone each
hour (with much more used up by the muscles).
POTASSIUM
is the chief cation (positively charged ion) within all muscle cells, necessary
for maintaining the lowest optimal concentration and balance of sodium.
Potassium deficiency symptoms are nausea, vomiting, muscle weakness, muscle
spasms, cramping, and rapid heart rate. 75-150 mg/hr is an adequate
replenishment amount. Even though 100-200 mg are lost in sweat alone (not
counting internal muscle and cell use), if we try to replace it all at once,
optimal sodium balance is altered. In addition, too much potassium is hard on
the stomach and can cause severe stomach distress.
SODIUM
is the chief cation (positively charged ion) outside the cell. American dietary
practices cause the average person to carry 8000 mg. excess sodium in the
extra-cellular tissues. During endurance events, 3-4 hours are necessary to
deplete the "excess" of this mineral. Deficiency may begin to occur after 4
hours, which may produce symptoms of abnormal heartbeat, muscle twitching, and
hypoventilation. However, if sodium is replaced at the same rate as depletion it
overrides all the mechanisms involving Aldosterone, a hormone, which causes the
body to conserve electrolytes. If you want to throw a wrench into your body’s
very intricate way of regulating electrolyte balance, if you want to see your
hands, feet, wrists, ankles and other body parts retain water and swell up,
indiscriminately dumping copious amounts of sodium in your system can make this
a real possibility. We highly recommend a more gentle approach and advocate the
use of 120-240 mg/hr of sodium against rate of loss ranging from 1800-3500 mg.
per hour.
CHLORIDE
is the relative anion (negatively charged ion) which must accompany sodium in
the extra-cellular tissues. This mineral is absolutely necessary in maintaining
the osmotic tension in both blood and extra-cellular fluids. It’s a somewhat
complicated process but to put it in the simplest terms, think of osmotic
tension as being the proper balance and consistency of body fluids and
electrolytes. We believe 180-360 mg/hr as part of the sodium chloride (a.k.a.:
sodium) mixture is an adequate replacement amount without overriding the
functions of aldosterone in regulating and conserving proper sodium and
electrolyte levels.
MANGANESE
is included in ENDUROLYTES as it necessary in trace amounts for optimal muscle
cell enzyme reactions for conversion of fatty acids and protein into energy.
Again, fatty acids and protein are an important, even crucial part of the
endurance athlete’s fuel supply, so while manganese is not technically an
electrolyte, its importance cannot be overstated. Research also shows that
manganese deficiency plays a vital role in blood sugar regulation, free radical
build up from intense exercise, and nerve function disorders, especially in
older athletes. 5-10 mg./hr will help resolve these issues and is another reason
why it is included in ENDUROLTYES.
PYDROXINE HCL
(vitamin B-6) is a coenzyme that performs in 60 enzymatic reactions involving
metabolism of carbohydrates, fats, and protein. We include this water-soluble B
vitamin in ENDUROLYTES because of its active role in maintaining
sodium-potassium balance.
L-TYROSINE
is an amino acid, which has been added because when blood plasma deficiencies
occur during extreme endurance events, low thyroid and low adrenal production
result. The lack of performance of adrenal and thyroid glands due to
endurance-exercise-induced L-tyrosine depletion hinders the proper rate of
metabolism. A deficiency in blood serum L-tyrosine amino acid first appears as
depression, later anger, then despondency which degenerates into total despair.
If any of these has ever happened to you during a long training bout or race, it
may be due to low thyroid and adrenal production and can be easily avoided by
the intake of supplemental l-tyrosine at 50-100 mg/hr.
Testing ENDUROLYTES during
training will help you, the endurance athlete, find the proper dose for your
personal biochemistry and enable you to achieve the optimum level of performance
during the longest of events, no matter what the temperature may be.
Balch, JF, and
Balch, PA. Prescription for Nutritional Healing. Avery
Publishing, New
York, NY; 1990: 7.
Colgan, M.
Optimum Sports Nutrition. Advanced Research Press, New York, NY;
1993: 27-37.
Costill, DL. "A
Scientific Approach to Distance Running." Track and Field.
1979.
Dorland, WA.
Medical Dictionary. W.B. Saunders Co., Philadelphia, PA; 1981.
Hausman, P. The
Right Dose. Ballantine Books, New York, NY; 1987: 312.
Lieberman, S,
and Bruning, N The Real Vitamin & Mineral Book. Avery
Publishing,
Garden City, NY; 1990: 91-181.
Noakes, TD.
Lore of Running. Leisure Press, Champaign, IL; 1991:117-121.
Graff, D.,
Research on Mineral Absoprtion, Weber State University, International Conference
on Human Nutrition, 1995.
Misner, WD, @:
http://www.e-caps.com/oncall/tech_part2.html
quoting: Balch, JF, and Balch, PA. Prescription for Nutritional Healing. Avery
Publishing, Garden City, NY; 1990: 43-53.
Steve Born is a technical
advisor for E-CAPS with over a decade of
involvement in the health
food industry. He is a three-time RAAM finisher,
the 1994 Furnace Creek 508
Champion and 1999 runner-up, and is the holder of
two Ultra Marathon Cycling
records.
© 2001, Endurance Marketing
Group. This information is copyright protected. Please feel free to distribute
this information as long as the copyright notice, phone number, and/or URL are
included. Content must remain unchanged and original authorship acknowledged.