Understanding the Electrolyte Trio: Sodium, Potassium, and Magnesium
1000mg Sodium (Na+) in the ELYTE formula
Sodium is a key electrolyte responsible for maintaining fluid balance, nerve transmission, and muscle function. During physical activity, sweat contains sodium, and its loss can lead to dehydration and decreased performance. A study published in the Journal of the International Society of Sports Nutrition (2015), found that maintaining sodium balance through appropriate supplementation is vital for athletes to prevent cramping and improve overall performance.
Australia and NZ Government recommend 2g of sodium per day but we need 2-3 times more than this guideline, aiming for around the 4-6g of sodium per day and EVEN more if you are active. Your body drives you to eat several grams of salt (sodium) every day to remain in homeostasis (balance), an optimal state in which you put the least amount of stress on the body. Evidence shows that when we were hunter gatherers, we would be consuming 4-6g of sodium a day through nose to tail meat, aquatic vegetation and nuts. Although our output in our modern world is far less, the overall requirements of the need for sodium in our diet hasn’t changed.
500mg Potassium (K+) in the ELYTE formula
Potassium works in tandem with sodium to regulate fluid and electrolyte balance. It aids in muscle contraction, nerve impulses, and maintaining a stable heart rhythm. An article in the Nutrition Reviews journal (2018), highlighted the role of potassium in reducing blood pressure and supporting cardiovascular health. In sports, potassium helps prevent muscle fatigue and cramping by promoting proper muscle contractions.
Potassium's role in promoting fluid balance and cellular function can aid in the recovery process by facilitating the removal of waste products from muscles and supporting tissue repair. Adequate potassium intake has been associated with vasodilation (the widening of blood vessels), which can help regulate blood pressure and improve blood flow. This effect may contribute to better cardiovascular function during workouts. By maintaining sufficient potassium levels, athletes can potentially delay the onset of muscle fatigue, allowing for longer and more effective training sessions.
70mg Magnesium (Mg2+) in the ELYTE formula
Magnesium is essential for energy production, muscle function, and bone health. A study published in the Journal of the American College of Nutrition (2014), demonstrated that magnesium supplementation can enhance exercise performance by increasing oxygen uptake and improving muscle efficiency. Additionally, magnesium contributes to electrolyte balance by regulating potassium and sodium levels within cells.
Magnesium is a cofactor in many enzymatic reactions involved in energy metabolism, including the production of ATP (adenosine triphosphate), the primary energy currency of cells. Higher magnesium levels can contribute to more efficient energy production, helping athletes sustain energy levels during exercise. Magnesium is also involved in oxygen transport and utilisation. Research suggests that magnesium supplementation may enhance oxygen uptake during aerobic activities, leading to improved cardiovascular efficiency and endurance.
The Benefits of the ELYTE Electrolyte Ratio
- Enhanced Hydration: Sodium and potassium play a pivotal role in regulating fluid balance. The specified ratio helps maintain the balance of intracellular and extracellular fluids, preventing dehydration and aiding in post-exercise recovery.
- Muscle Function and Cramp Prevention: The combination of sodium, potassium, and magnesium aids in preventing muscle cramps and promoting efficient muscle contractions. Studies have shown that an adequate supply of these electrolytes can contribute to reduced muscle fatigue and improved performance.
- Improved Nerve Transmission: Electrolytes are crucial for proper nerve impulses, ensuring optimal communication between nerves and muscles. This ratio supports nerve function, contributing to better coordination, movement, agility and reflexes in athletes.
- Cardiovascular Health: Potassium and magnesium are known for their cardiovascular benefits. Maintaining a balance between these electrolytes can help regulate blood pressure, support heart health, and enhance overall cardiovascular function, including aerobic exercise output and recovery.
- Energy Production and Recovery: Magnesium is a cofactor in numerous enzymatic reactions involved in energy production. The specified electrolyte ratio can contribute to improved energy metabolism and efficient post-exercise recovery.
Balanced electrolytes are essential for both general well-being and sports performance. The 1000mg sodium, 500mg potassium, and 70mg magnesium ratio provides a synergistic combination that supports hydration, muscle function, nerve transmission, cardiovascular health, and energy production. Scientific studies and research consistently highlight the importance of these electrolytes in maintaining optimal health and enhancing athletic performance.
- Annelies Grimshaw, Qualified Sports Nutritionist
