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Muscle Cramps Tanking Your Training? Try These 13 Electrolyte-Rich Foods

Blog, cramp, electrolytes, hydration, ladder, Nutrition, Nutrition Facts, Performance, Sports Nutrition / admin

Muscle Cramps Tanking Your Training? Try These 13 Electrolyte-Rich Foods There’s little more frustrating than being sidelined by a muscle cramp. You’ve built the strength and the mental stamina, but you also need your muscles to perform their best — and that means keeping your muscles from seizing up. Exercise strain and overuse are the most common causes of muscle cramps, explains Dana Hunnes, Ph.D., M.P.H., R.D., a senior dietitian at Ronald Reagan-UCLA Medical Center and author of Recipe for Survival. But there’s another thing to consider if you’re prone to these annoyances: Your electrolyte intake. Your body needs optimal amounts of electrolytes (like calcium, sodium, magnesium, and potassium) to perform many tasks correctly, including muscle contractions. Recent research found that drinking a solution containing electrolytes reduced the susceptibility to cramping compared with plain water. By eating a diet rich in foods with electrolytes, you may be able to help prevent imbalances that can cause your muscles to cramp. Here’s a list of foods that (could) help with muscle cramps since they provide electrolytes. 1. Avocado You’ll find several electrolytes in your serving of guac: Avocados offer up calcium, magnesium, and potassium. Hunnes says they may be able to help with cramps “if the cause of the cramping is due to low potassium or magnesium.” 2. Banana While bananas have a slightly inflated reputation for helping with muscle cramps due to their potassium content, one large banana provides 487 mg potassium, which qualifies them as a “good source” of the mineral, along with some magnesium and calcium. In one study, researchers found that women who consumed less dietary potassium were more likely to experience muscle cramps. 3. Beans You wouldn’t expect beans to be one of the foods that may help with muscle cramps, but white beans are actually one of the top sources of potassium. Hunnes notes that beans may help ease your cramps if they’re caused by low potassium or magnesium. That’s because one cup of these legumes contains 1,190 mg potassium and 134 mg magnesium (an excellent source!). Plus, that generous amount delivers nearly 13 grams of filling fiber. 4. Bone Broth Bone broth quality varies widely, so make sure you’re buying from a brand you trust or try making it yourself. If you’re making it at home, you can increase the magnesium and calcium in your bone broth by cooking it for eight hours or more. 5. Coconut Water Coconut water is like nature’s sports drink. Depending on the type of coconut, it may contain calcium, phosphorus, potassium, sodium, and magnesium, as well as natural sugars to replenish your glycogen stores. An 8-ounce cup of coconut water has almost 400 mg potassium. Hunnes also notes that replacing lost liquid, like with coconut water, may help with muscle cramps. 6. Dark, Leafy Greens Greens are among the more unexpected foods that deliver minerals that might help with muscle cramps. These are an excellent source of magnesium and potassium that can help replenish low levels of these minerals. Hunnes adds that they can also help with hydration since they’re also full of water. 7. Milk Reduced-fat milk can help replenish lost fluids post-workout and deliver protein to rebuild muscles. One cup has 390 mg potassium, 96 mg sodium, and 309 mg calcium, which plays a vital role in proper muscle function. Like coconut water, milk may also help with cramps by replacing lost fluids, Hunnes explains. 8. Orange Juice Orange juice will not only help refill your depleted glycogen stores after a workout but also supply several vital electrolytes. One cup of OJ includes some magnesium and almost 500 mg potassium. That’s more than a banana, which gets a lot of credit for its muscle-soothing potassium content. 9. Papaya Burned out on bananas? Reach for papaya instead. This tropical fruit offers 300 mg of potassium in one cup. Like bananas, papaya will also deliver carbs that will refill your glycogen stores after a strenuous workout. Hunnes adds that this fruit also helps support digestion “from its naturally occurring enzymes, just in case you have any smooth-muscle (intestinal) cramping.” 10. Pickle Juice Swigging pickle juice to help your workouts isn’t as weird as it once was, and researchers have looked into the practice. One study found that participants’ muscle cramps went away about 49 seconds faster when they drank this briny liquid. 11. Salmon Wild-caught salmon has a lot going for it nutritionally. It’s rich in heart-healthy omega-3s, protein to support muscle recovery, and contains the electrolytes magnesium and potassium. 12. Sweet Potatoes Sweet potatoes are another food you probably don’t reach for when your muscles cramp. But if you’re looking for a potassium boost, look no further! Just half a cup mashed provides 475 mg of potassium, so it’s a good source. 13. Watermelon Our muscles need enough water to function as they should, and watermelon is rich in it. This melon is also almost 92% water. The post Muscle Cramps Tanking Your Training? Try These 13 Electrolyte-Rich Foods appeared first on BODi. There’s little more frustrating than being sidelined by a muscle cramp. You’ve built the strength and the mental stamina, but you also need your muscles to perform their best — and that means keeping your muscles from seizing up. Exercise strain and overuse are the most common causes of muscle cramps, explains Dana Hunnes, Ph.D., M.P.H., R.D., […] The post Muscle Cramps Tanking Your Training? Try These 13 Electrolyte-Rich Foods appeared first on BODi. Linnea Zielinski{authorlink}https://www.beachbodyondemand.com/blog/foods-that-help-with-muscle-crampsBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Do You Really Want a Salty Electrolyte Drink? Here’s Why Hydrate is Better

Blog, Nutrition, Sports Nutrition / admin

Do You Really Want a Salty Electrolyte Drink? Here’s Why Hydrate is Better Staying hydrated is essential to living a healthy life. Obviously, we all need water for day-to-day bodily function, but when you’re sweating a lot (like when you’re working out), it’s crucial that you quickly replenish the fluids that you’ve lost through sweat. Plain water is OK, but supplemental hydration beverages help add essential electrolytes and carbohydrates for more effective fluid absorption. Electrolyte salt drinks are everywhere right now. But are they really better? Read on to learn why Beachbody Performance Hydrate can be a better option, especially if you’re regulating your daily sodium intake. What’s Up with Sodium and Electrolyte Drinks? It’s healthy to work up a sweat when you’re exercising, but it’s important that you replenish what you lose through sweat in order to maintain performance, aid recovery, and of course, avoid dehydration. One of the best ways to do this is with a hydrating electrolyte drink. Some electrolyte beverages are full of sugar, which can cause a glucose spike, but many of the sugar-free varieties have an excessive amount of sodium. The sodium in electrolyte mixes helps aid in your body’s rapid absorption of fluids, but if you’re on a salt-restricted diet, you need to be cautious how much you consume. Here are some quick facts to consider: According to the CDC, the leading cause of death in the US is heart disease Consuming too much sodium can increase your blood pressure and risk of heart disease and stroke According to the American Heart Association (AHA), we need a minimum of 500 mg of sodium for bodily functions, with an ideal maximum of 1500 mg. Some of the most popular hydration mixes contain 20% to 67% of the AHA’s ideal intake of sodium for those looking to reduce their consumption of the mineral — meaning you have to cut salt elsewhere (and who wants to eat bland food?). But we’ve got a better way: Beachbody Performance Hydrate! Why Beachbody Performance Hydrate? Beachbody Performance Hydrate is a better option for people looking for optimal hydration without overdoing their salt intake — a recipe for success when it comes to managing your sodium intake. At only 230 mg per serving, Hydrate contains just 15% of the AHA’s suggested 1,500 mg daily sodium intake and just 10% of the FDA’s 2,300 mg daily recommended intake (%DV) of sodium. By comparison, at 300 mg of sodium Nuun Sport Hydration Lemon Lime contains 20% of the AHA suggestion and 13% of the FDA’s DV; at 560 mg of sodium Liquid I.V. Hydration Multiplier Lemon Lime has 37% of the AHA suggestion and 24% of the FDA’s DV; and at 1,000 mg of sodium LMNT Citrus Salt has 67% of the AHA’s suggestion and 43% of the FDA’s DV. That leaves you hardly any room for additional salt to flavor your meals. BRAND SODIUM % AHA (1,500 mg) % FDA DV (2,300 mg) BBP Hydrate 230 mg 15% 10% Nuun Sport Hydration Lemon Lime 300 mg 20% 13% Liquid I.V. Hydration Multiplier Lemon Lime 560 mg 37% 24% LMNT Citrus Salt 1,000 mg 67% 43% But that’s not all that makes Hydrate so special: You get an ideal balance of carbohydrates and electrolytes that, when combined with water, creates the optimal osmolality for better fluid absorption during exercise. Hydrate’s solution is slightly lower than the osmolality of your blood, which means your body can absorb it better, easier, and faster for more effective hydration. You also get a beneficial amount of potassium, calcium, and magnesium. Hydrate also contains quercetin, a polyphenol with antioxidant-like properties to help support performance. It also contains low-level carbohydrates to help fluid absorption. Hydrate’s superior formula helps improve endurance, delay fatigue and sustain exercise performance. And of course, Hydrate is delicious, without synthetic colors, or artificial flavors, sweeteners, or preservatives. Now you know why Hydrate actually hydrates you better than other electrolyte drinks. Learn more about it here. The post Do You Really Want a Salty Electrolyte Drink? Here’s Why Hydrate is Better appeared first on BODi. Staying hydrated is essential to living a healthy life. Obviously, we all need water for day-to-day bodily function, but when you’re sweating a lot (like when you’re working out), it’s crucial that you quickly replenish the fluids that you’ve lost through sweat. Plain water is OK, but supplemental hydration beverages help add essential electrolytes and […] The post Do You Really Want a Salty Electrolyte Drink? Here’s Why Hydrate is Better appeared first on BODi. BODi{authorlink}https://www.beachbodyondemand.com/blog/hydrate-sodium-electrolyte-sports-drinksBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Why and When You Should Use an Electrolyte Supplement

Blog, Nutrition, Sports Nutrition, Vitamins & Supplements / admin

Why and When You Should Use an Electrolyte Supplement Hydration and exercise go hand-in-hand. But is that trusty water bottle filled with regular H2O enough? Or could you benefit from an electrolyte supplement like Beachbody Performance Hydrate? Here’s what the experts say. What Are Electrolyte Supplements? “Hydration supplements are additives put in water to facilitate or enhance your body’s natural ability to absorb water quickly and reduce the potential impacts of dehydration,” says Amy Stone, an endurance coach in Miami who specializes in long-distance running and ultra triathlons. They do that by boosting the levels of certain electrolytes — such as sodium, magnesium, and potassium — that help the body’s cells maintain fluid balance. In the case of Beachbody Performance Hydrate, you’ll get a lemon lime powder that contains sodium, calcium, magnesium, and potassium to help replace what’s lost through sweat, promote endurance, and support overall hydration levels.* Electrolyte supplements often come in the form of a drink mix or capsule that you can take before, during, or after exercise. Do Electrolyte Supplements Work? While the liquids you’re taking them with are providing hydration, the supplements work by providing minerals to your body. “Hydration supplements work very well at replacing the electrolytes we lose during hot weather and intense exercise,” which can even help aid recovery, says ACE-certified personal trainer Michael Julom.* Many electrolyte beverages also deliver fast-absorbing carbohydrates to help keep you fueled during long, intense workouts and maintain performance.* (There are also a number of sugar-free electrolyte drinks that omit carbs and sugar from their ingredient list.) Can Water Hydrate Me Enough by Itself? Sometimes, but not always. Water helps keep the body’s fluid levels stable, but that’s only one element of hydration. “We need electrolytes, too,” says Julom. “This doesn’t necessarily mean using supplements. There are plenty of foods that are rich in various electrolytes. Usually, simple table salt will help to remedy symptoms of light dehydration.” However, when it comes to replacing electrolytes efficiently and conveniently, hydration supplements take the edge over whole foods. “During exercise, fluids with electrolytes are a much faster way to replenish electrolytes,” says Stone. “Electrolytes can help the fluid absorb more quickly out of your digestive system. They help our bodies send and receive instructions to contract and release muscles, and they may potentially reduce cramping in tired muscles.” Research is limited, so more studies are needed to conclude that electrolytes can help with cramping.* Why Are Electrolytes Important for Hydration? When we sweat, electrolytes help keep the water balanced inside and outside cells so that your muscles and organs can continue to function properly.* Sodium We lose electrolytes, especially sodium, in perspiration — that’s why sweat tastes salty. “Sweating a lot — as we do during hot weather or intense exercise — can lead to dehydration, including a deficit of crucial electrolytes,” says Julom. Potassium Bansari Acharya, MA, RDN, a registered dietitian nutritionist in Detroit, notes that potassium is important for muscle function and strength. Low potassium levels can lead to fatigue and weakness.* Magnesium Magnesium helps the body retain potassium, Acharya adds. The kidneys help regulate magnesium concentration dependent on the body’s current levels. “Taking in electrolytes as part of your rehydration will help you to replace those lost minerals,” says Julom. “Electrolytes will also make your water intake more efficient, as electrolytes like magnesium, calcium, potassium, and sodium can help you to retain fluid and maintain a healthy fluid balance in your body.” Why Is Hydration Important? Adequate hydration is essential for the proper functioning of organs throughout the body, explains Acharya. Hydration also helps regulate body temperature and keep joints lubricated. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The post Why and When You Should Use an Electrolyte Supplement appeared first on BODi. Hydration and exercise go hand-in-hand. But is that trusty water bottle filled with regular H2O enough? Or could you benefit from an electrolyte supplement like Beachbody Performance Hydrate? Here’s what the experts say. What Are Electrolyte Supplements? “Hydration supplements are additives put in water to facilitate or enhance your body’s natural ability to absorb water quickly […] The post Why and When You Should Use an Electrolyte Supplement appeared first on BODi. Michael Martin{authorlink}https://www.beachbodyondemand.com/blog/electrolyte-supplementBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://bodiblog.wpenginepowered.com/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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