Nutrition
ELECTROLYTES AND TRIATHLETES
By Bob Seebohar
Electrolyte use is a very popular topic among triathletes. There appears to be a certain amount of bias surrounding this topic depending on whom the information is coming from and how it is distributed. No matter whom you believe or what theory you subscribe to, the hard truth is that, for better performance, triathletes do need to consume electrolytes. This article will provide you a little of the science behind electrolytes and arm you with the information to be an educated athlete capable of choosing when and how to use supplemental electrolytes. Dietary sodium
It is no surprise that the average
Western diet is high in sodium. In the hundreds of food logs I have analyzed throughout my career, I have seen daily values exceed 10,000 milligrams of sodium in some triathletes! Are you a salt lover who sprinkles copious amounts of salt on your food throughout the day because of taste or to validate replacing what you think your body is losing through sweat? Physiologically, the body likes to keep things on an even playing field and remain in balance (homeostasis). If the daily diet contains a high amount of sodium, the body requires more sodium on a daily basis to remain in balance. As the amount of sodium increases in the diet, the amount lost in sweat also increases. The body eventually becomes used to this high amount of sodium and requires it. The end result is that the body will need more sodium on a daily basis to function properly. This can have obvious negative health consequences. However, what happens if you ditch the salt shaker and become more conscious of your daily dietary sodium intake? The body achieves a new balance point, one that requires less sodium, and acclimates. In this case, sodium is still lost through sweat but in lesser amounts. In fact, this is the ideal scenario so sodium
34 USA TRIATHLON SUMMER 2012
use can be used more as a strategic ergogenic aid during competition rather than haphazardly without purpose or structure. After competition is finished, return to the lower sodium nutrition daily plan once again. The electrolytes Sodium isn’t the only electrolyte that
is important to athletic performance. Its partners in crime include chloride, potassium, calcium and magnesium. While sodium, an extracellular compound, usually gets center stage, the other four should not be overlooked since they have specific functions that support training adaptations and performance.
• Both sodium and potassium are important in nerve conduction, which
helps generate the signals from the central nervous system to the muscles to perform work. Potassium, found inside cells, also works closely with sodium and chloride in maintaining the body’s fluid balance.
• Chloride binds to both sodium and potassium and contributes to muscle
functioning. Chloride is commonly found in combination with sodium and potassium.
• Calcium is mostly associated with bone health. However, it also assists with
muscular contraction, the metabolism of glycogen, neuromuscular conduction and messaging between cells.
• Magnesium is probably the most commonly overlooked electrolyte.
It is important in the generation of ATP, muscle contraction and the transmission of nerve impulses. There are many other physiological functions that these electrolytes contribute to and all work in concert with one another to support triathlon training. Having a combination of all five electrolytes is important for proper physiological functioning and adaptations to training.
Sodium loading
For experienced triathletes looking for a performance edge, acute sodium loading may be a protocol that may be of interest. Scientific research suggests acute sodium loading the night before and/or morning of a competition can be beneficial in promoting better fluid balance and acclimating to warmer environments. However, chronic sodium loading (greater than two days) can lead to bloating and weight gain leading up to a race. I do not recommend triathletes get in the habit of increasing their sodium intake substantially for more than one day before competition. Acute sodium loading has been shown to have minimal adverse effects while showing good performance benefits, including better fluid balance and delayed fatigue. If you have issues staying hydrated, combining acute sodium loading prior to competition with a low sodium daily diet may help. These small steps will provide huge dividends for any triathlete, but they should be implemented far in advance of the competition date. Get your daily sodium balance in check, then try an acute sodium loading protocol at least two or three times before quality training sessions before your next A-race and enjoy the success of a better race day!
Bob Seebohar, MS, RD, CSSD, CSCS, was one of the first USAT Level III elite coaches. He owns Fuel4mance, Kids that TRI and Elite Multisport Coaching. Visit
www.fuel4mance.com for more info or contact
coachbob@fuel4mance.com.
C M Y CM MY CY CMY K
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