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6/20/13

News & Events

Open Gym from 5:30-6:30pm on Thursday!!  The 6:30pm class is cancelled due to the nutritional meeting.  Open gym means everyone can attend there is no restriction to 15 athletes only!

CFH Pool Party!!  Sunday, July 7, 2013 2pm @ Butch and Linda’s.

New!!  Paleo talk!!  Thursday June 20th at 6:30pm we will be having a much anticipated nutritional get together.  If your struggling with understanding the Paleo diet, meal timing and preparation don’t miss this meeting.  Nutrition is a key component of your health, fitness, energy levels, disease prevention, and longevity.

 

Salt: An Athlete’s Essential Mineral

As far as myths and mis-information go, salt probably leads the way in food items that folks are most confused about.
“Should I ditch the salt shaker?” “Don’t athletes need sodium?” “Won’t if affect my blood pressure?” “Is table salt bad?”
The answers to these can simply be stated: No, Yes, Probably Not, and Maybe.  Ahh, clear as mud!
Taubes did a good job back in 2012 in regard to salt consumption and the general public: Salt, We Misjudged You
But does this change for the athlete at all?  In fact it does, and this is a case of more is better, for a couple of reasons:
  • We are not sedentary mammals consuming processed food—Insulin is controlled, sodium intake is low due to whole foods, and excretion is high.
  • Excretion via training:  Thee most excreted mineral from sweating; if we are training 6+ times/week, we are losing a lot more than the average person
  • Inadequate dietary sources:  Think clean, dialed “Paleo”-esque diet…think there’s enough sodium there?  Think again!  Natural sources include sea vegetables, fish, shellfish, beets, carrots, celery, spinach, and turnips….but those aren’t always in everyone’s diet.
  • Adrenal Dysfunction:  Most folks will have some form of this at some point in their training; cortisol levels drop, as do levels of aldosterone, which regulates sodium balance.  They need for sodium becomes even greater.  This is why I recommend adding 1/4tsp to each liter (1000mL, 33oz) of water.
  • Endurance Athletes:  More essential than any other group, due to prolonged exertion, increased fluid intake, and risk of hyponatremia.
The 4th question, “Is table salt bad?”, is a valid one–there are differences in commercial table salt vs unrefined salt:
Regular table salt is highly refined, devoid of trace minerals, and can contain anti caking agents like sodium silicoaluminate or sodium ferrocyanide.  Conversely, unrefined salt, like Himalayan Sea Salt (mined and washed by hand, contains over 84 trace minerals, naturally pink), Redmond Real Salt (From Utah, over 60 trace minerals, pink also) or Celtic Sea Salt (hand harvested from France, over 80 trace minerals, greyish in color) is utilized more effectively by the body.  I liken this to comparing HFCS to naturally occurring sucrose….both are glucose/fructose, but have differing effects once metabolized.
How much?  This isn’t something I’d stress about.  Intakes for athletes up to the 7g range would be fine…and this equates to about 3.5tsp.

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100 Lunges

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100 Air Squats

100 Mountain Climbers  

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