Electrolytes and Performance

Electrolytes are defined as minerals and salts which hold an electrical charge. The ability of the body to conduct electrical current is essential for human life, not to mention peak muscle contraction and performance. Some of the major electrolytes the body utilizes are sodium, potassium, magnesium, and calcium.

Dairy products contain favorable levels of all of these important minerals to help maintain adequate electrolyte balance in the body. 1 cup of 1% milk contains roughly 110 mg sodium, 370 mg potassium, 300 mg calcium (30% dv) and 24 mg magnesium (6% dv)

1. Sodium is recognized as the chief regulator of fluids outside of the cells of the body. Without enough salt in the body fluid balance is disrupted, muscle contraction and nerve impulses are sacrificed, and nutrient absorption is marginalized. It is important to ensure moderate, but not excess levels of sodium are present in the body to encourage these important functions. Excessive salt retains water on the outside of your cells, underneath the skin instead of in the muscle cell. The result is water retention and bloat, and cell dehydration. A moderate intake of salt encourages the proper flow salt in the body when water intake is adequate.
2. Potassium is the primary regulator of fluid inside of the cell and is a very important mineral for performance and health. Potassium encourages glycogen replenishment after exercise, muscle cell volume, and an overall alkaline condition. An alkaline and normal cell volume encourages anti-aging and anabolic properties in the body such as: muscle maintenance, increased bone maintenance, reduced blood pressure and increased thermogenesis. By general basis, active individuals should aim for about 2x the amount of potassium in the diet as sodium. Potassium is especially important after exercise to encourage optimal recovery.
3. Magnesium is the most depleted mineral in the U.S, especially among active individuals. Many are unaware of the vast benefits achieved with adequate intakes of magnesium. It, like potassium, encourages an alkaline environment for a wide range of benefits. Magnesium is essential for about 300 enzymes including: transporting potassium in the muscle cell, skeletal muscle relaxation, explosive energy metabolism (ATP and creatine phosphate), insulin sensitivity, protein synthesis, heart health, and detoxification. With this most important mineral, obtaining enough is obvious for its direct role in performance and health. Muscle spasms and cramps can be eliminated quickly with adequate magnesium intake.
4. Calcium is well known to be important for bone health- but did you also know it is essential for muscle contraction? So much so that muscle contraction is triggered by calcium in the body. Not ingesting enough calcium will reduce the force of muscular contraction, and will ultimately lead to fatigue. There is also research which suggests calcium intake is correlated to fat loss. More calcium in the diet activates the body’s fat burning mechanisms- which reduce fat absorption and storage.