Do electrolytes supplements work?

[klokke23]

I always cramp up in the evening in the muscles I've worked.
I'm watching diet closely, my water intake and macros every day. Now I have to monitor electrolytes intake as well?
I'm hoping I can just buy supplement pills at the store for this one.

 

[eery]

You are probably deficient i magnesium or low on sodium so supplementing that would help. I'm a fan of using a ZMA supplement for magnesium and salting your food. if you need extra potassium theres losalt.


You can also see how your micronutrient intake is from your diet by using cronometer.com.

 

[Canknucklehead]

I would assume it is low sodium/ potassium. Unless you are on Clen... then you need taurine.

Don’t be afraid to put some salt on your food!

How much water do you drink a day?

 

[klokke23]

I would assume it is low sodium/ potassium. Unless you are on Clen... then you need taurine.

Don’t be afraid to put some salt on your food!

How much water do you drink a day?

Probably around half a gallon.

 

[theotherguy]

Probably around half a gallon.

I have to agree with the two previous posts, sodium, potassium, and magnesium. I actually supplement with potassium capsules, and since I started doing that, all of my cramping has gone away. I also drink 1.5-2 gallons of water per day... and I work a desk job.

 

[klokke23]

I have to agree with the two previous posts, sodium, potassium, and magnesium. I actually supplement with potassium capsules, and since I started doing that, all of my cramping has gone away. I also drink 1.5-2 gallons of water per day... and I work a desk job.

Thanks!
But how the fuck do you guys drink so much? I tried a gallon and I felt fucking water poisoned the entire day.
You know when you drink too much water and your stomach kinda hurts a bit? It was like that.
I've always been drinking less water than the average person so perhaps my body has to get used to it or something?

 

[theotherguy]

Thanks!
But how the fuck do you guys drink so much? I tried a gallon and I felt fucking water poisoned the entire day.
You know when you drink too much water and your stomach kinda hurts a bit? It was like that.
I've always been drinking less water than the average person so perhaps my body has to get used to it or something?

When I first upped my water intake, I felt brain fog for about a week straight. With that said, don’t jump straight to a gallon or two gallons, increase by a quart every few days. Also make sure you’re getting enough electrolytes that you aren’t washing them all out of your body with the water

 

[Slowww]

I always cramp up in the evening in the muscles I've worked.
I'm watching diet closely, my water intake and macros every day. Now I have to monitor electrolytes intake as well?
I'm hoping I can just buy supplement pills at the store for this one.

Ime they help if you want to avoid cramps. I only used them when training in a very hot country, and it seemed the majority of other people at the gym used them too. They are very popular as powders in south east Asia.
the thing is you also need the water too, if you don’t get the water in at the right time you’re still gonna have problems.

 

[klokke23]

But how much sodium are we talking? And is this like vitamins and macros where ingestion any time during the day is fine?
So 2 tblsp of salt for example a day or what?

 

[theotherguy]

Salt food to taste, I think that's the best way to do salt. I started with 100 mg/day potassium (200 on heavy training days) and 500mg magnesium glycinate every night a couple hours before bed

 

[janoshik]

Sodium deficiency is quite common with physically active people being very conscious of their diet.

I, personally, had enjoyed some "high" sodium mineral waters to drink.

 

[eery]

But how much sodium are we talking? And is this like vitamins and macros where ingestion any time during the day is fine?
So 2 tblsp of salt for example a day or what?

i do 3-5g with my 5-6 meals a day.

 

[klokke23]

Salt food to taste, I think that's the best way to do salt. I started with 100 mg/day potassium (200 on heavy training days) and 500mg magnesium glycinate every night a couple hours before bed

Then I think I'm already getting a lot of salt. Are people actually not seasoning their food while they cook? Seems bizarre. I will try and increase it nonetheless

 

[hijoshiki]

Kosher salt under the tongue or in the lower lip when cramps start does help.

Stretching well throughout the day and being proactive helps with hellish cramps that tend to hit when you rest or go to bed.

Going for walks after a workout can help as well to prevent cramps from hitting later when you rest.

 

[theotherguy]

Then I think I'm already getting a lot of salt. Are people actually not seasoning their food while they cook? Seems bizarre. I will try and increase it nonetheless

It may not be a salt issue then, it could be one of the other electrolytes

EDIT: based on my own personal experience, it was absolutely the (lack of) potassium that was causing major cramping issues in my quads and hams mostly

 

[Canknucklehead]

Seems like your water could be a bit low at half a gallon. You may be cramping from dehydration if your workouts are vigorous enough. Slow increase is to .75 gallon ... 1 gallon, more of need be. BTW.. if you are not getting enough water, is one of the easiest way to kiss your muscle gains goodbye

As for sodium I always recommend people to use condiments with sodium, eg soy sauce, mustard, etc. Then you can add some sea salt to meals if you are still lacking.

Also some BCAA intra workout drinks have sodium... scivation xtend comes to mind.

Good luck and keep us posted!

 

[Slowww]

Then I think I'm already getting a lot of salt. Are people actually not seasoning their food while they cook? Seems bizarre. I will try and increase it nonetheless

I don’t season several meals each day if I’m busy. Everyone who sees these meals thinks I’m nuts, but I’m not, I swear I’m just lazy in the kitchen.

For potassium an easy fix is to incorporate more sweet potatoes into your diet. It’s a high quality carb source and has relatively high potassium. Approximately 115g has 450mg potassium. Can mash em, make baked fries or wedges, boil em, and add a bit of salt etc.

 

[klokke23]

I don’t season several meals each day if I’m busy. Everyone who sees these meals thinks I’m nuts, but I’m not, I swear I’m just lazy in the kitchen.

For potassium an easy fix is to incorporate more sweet potatoes into your diet. It’s a high quality carb source and has relatively high potassium. Approximately 115g has 450mg potassium. Can mash em, make baked fries or wedges, boil em, and add a bit of salt etc.

Menace. I got into a heated argument with my ex because she didn't salt the ratatouille to taste.

Sweet potatoes, good shout. ty

 

[Bullet_Proof]

I have to agree with the two previous posts, sodium, potassium, and magnesium. I actually supplement with potassium capsules, and since I started doing that, all of my cramping has gone away. I also drink 1.5-2 gallons of water per day... and I work a desk job.

Did your doctor recommend the K+? Blood work in range since supplementing?

 

[theotherguy]

Did your doctor recommend the K+? Blood work in range since supplementing?

Well it was more from self experimentation. Potassium levels have more or less always been in range.

While taking salbutamol, if lifting heavy that day, I would feel fucking trashed after the first lift, and for the rest of the day (and even well into the next day) and I would just cramp. I found that salbutamol can cause hypokalemia, and realized my issue of feeling trashed and cramping was likely due to that.

For the record I eat a lot of spinach, sweet potatoes, and fruit, so I never really thought potassium would be an issue.

Now, on light days, I’ll mix 100 mg potassium into my preworkout fruit smoothie, and on heavy days, I’ll take 100 with breakfast and 100 with my fruit smoothie. I no longer have either of the two issues I’m mentioned above.