Replacing lost nutrients?

Unknown

Afternoon all,

Yesterday i went out for a 40 mile ride, mainly xc, and when i got home i developed a bit of a throbbing headache. Now when i got in i had salt literally on my forehead etc where i had sweated it out so am wondering if the 2 are linked and what i can do about it?

Should i say get one of those isotonic drinks or would a packet of crisps while im out suffice? At the moment all i really do is have a sandwich and some fruit before i go out then fill up my camelbak with 2-3litres of water and drink that out on the trail.

...or maybe the headache was being out in the sun all day without a hat, but i am still interested in whether it is worth using specialist products to top up lost minerals, acids etc.

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Wrath '07

GT-Dave

I make my own 'energy drink' instead of plain water for the camelbak.
Consisting of water, Robinsons Lemon squash, flat coke and a teaspoon of lo-salt.
Does the job nicely.

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daxionwmb

If you are sweating a lot you will be loosing Sodium (salt) & Potassium and general electrolites.
Isotonic drinks are ideal for replacing these electrolites.

Sweating is the way in which the body maintains its core temperature of 37C but this will result in the loss of body fluid and electrolytes like chloride, calcium, phosphate, magnesium, sodium and potassium.

If the levels of electrolyte are not checked and replenished then, potentially, this can lead to dehydration followed eventually by circulatory collapse...

Electrolytes are essential minerals that help control the osmosis of water between the different body compartments, as well as maintaining the acid-base balance required for normal cellular activities.

Carbohydrate is stored as glucose in the liver and muscle, it is the most efficient source of energy as it requires less oxygen to be burnt that either protein or fat.

During a period of exercise, the muscles increase the uptake of blood glucose, which the liver produces from its stores, to prevent the levels from falling.

The carbohydrate stores of the body are depleted gradually and if they are not restocked will result in a reduced performance.

Hence, consuming carbohydrate before and after exercise will prevent blood glucose levels from dropping too low and maintain the body's glycogen stores.

As many athletes cannot consume food before or during exercise, many opt for a formulated isotonic drink to provide the necessary carbohydrate required.
Factors that influence the speed at which fluid from a drink can get into the body include the speed at which it is emptied from the stomach and also the rate at which the drink is absorbed through the walls of the small intestine.

The higher the level of carbohydrate in a drink, the slower the rate at which the stomach empties.

Isotonic drinks with a carbohydrate level of 8% will be disposed from the stomach at a rate similar to that of water.

Electrolytes like sodium that are also present in the drink will reduce the urine output, enabling the fluid to be quickly emptied from the stomach - promoting the absorption from the intestine and encouraging fluid retention.

Ingesting drinks with no electrolyte content over short periods will result in a rise in plasma volume and a fall in the sodium concentration and osmolality (number of particles in solution) of the blood, making it more dilute.

The dilution can lead to an increase in urine production, promoting a loss of bodily fluids which counteract the effects of re-hydration.

The fall in blood osmolality and sodium concentration can reduce the drive to drink - which works against complete re-hydration.

Isotonic drinks provide the same amount of sodium as blood plasma.

Drinking plain water can be a poor choice when a high fluid intake is necessary, as it contains none of the carbohydrate or electrolytes that promote a more rapid recovery after a session of strenuous exercise.

ISo drinks really do work.
Personally I use Hi-5 Iso and currently trying their 4:1 Carb/Protein drink, the protein assists in the absorbtion of the carbs.

Try experimenting with various makes and one week use just water and the next use a carb/iso drink, you should really feel the difference.

btw if your electrolites, sodium & potassium become too low you stand a chance of severe leg cramps, which can be very painful.
Bannanas and potatoes for potassium.



Dax
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Ticaboy

Pop to shops and get SIS GO Electrolyte and Rego Recovery drink powders. They'll sort you out. Drink the Go before and during, then a big glass of Recovery afterwards.

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SteveLand

Bloody hell daxion, you've been reading the same textbooks as me, I thought only I was that sad!

Trust me, I'm a doctor!

Steve

iSporty - TyMBR

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daxionwmb

20yrs of training and I like to be well informed.
btw hi-5 4:1 carb drink is amazing, really works well.

Dax
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