Do electrolytes supplements work?

[Bullet_Proof]

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.

Ah okay, cool. I was just curious. Didn't realize that about Salbutamol. I'm not trying to be preachy or condescending (don't know if you know this already), but too high potassium levels (hyperkalemia) can be just as dangerous as too low (hypokalemia). It can throw your heart into abnormal rhythms.

I'm not a doctor, so I don't know how much a 100 mg's raises levels, but would like to advise people reading this thread to exercise caution if contemplating using potassium supplements. It's reassuring, though, that your levels have been in range. Thanks for the reply.

 

[theotherguy]

Ah okay, cool. I was just curious. Didn't realize that about Salbutamol. I'm not trying to be preachy or condescending (don't know if you know this already), but too high potassium levels (hyperkalemia) can be just as dangerous as too low (hypokalemia). It can throw your heart into abnormal rhythms.

I'm not a doctor, so I don't know how much a 100 mg's raises levels, but would like to advise people reading this thread to exercise caution if contemplating using potassium supplements. It's reassuring, though, that your levels have been in range. Thanks for the reply.

Nah, I didn’t take it that way at all. It is a bit odd to me that I even have to supplement, because I get a ton of potassium through my diet, but I guess that little extra helps offset the “hypokalemia” (quotes because I don’t have blood work to back it up) I’m experiencing from salbutamol. I guess there’s a difference in dietary vs supplemental potassium? :shrug:

I initially started out taking 300 mg everyday, lifting day or not (I only take salbutamol on lifting days, and even then only on strongman event days most of the time). But I was holding a lot of water doing that. My sweet spot is 100-200 on days I take salbutamol.

 

[Driada Medical]

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.

I would add that simple potatoes are high in potassium too, but most of it is stored in the skin, so it is better to wash it and not to peel

 

[Bullet_Proof]

Nah, I didn’t take it that way at all. It is a bit odd to me that I even have to supplement, because I get a ton of potassium through my diet, but I guess that little extra helps offset the “hypokalemia” (quotes because I don’t have blood work to back it up) I’m experiencing from salbutamol. I guess there’s a difference in dietary vs supplemental potassium? :shrug:

I initially started out taking 300 mg everyday, lifting day or not (I only take salbutamol on lifting days, and even then only on strongman event days most of the time). But I was holding a lot of water doing that. My sweet spot is 100-200 on days I take salbutamol.

I either read or watched something on TV that talked about this. They were talking about how some nutrients seem to work better in dietary form vs. supplement, but haven't yet determined why that is. They just think that there is something that they haven't discovered yet (in the dietary form) that helps make it more beneficial and that can't be duplicated when produced as a supplement.

 

[Bullet_Proof]

I would add that simple potatoes are high in potassium too, but most of it is stored in the skin, so it is better to wash it and not to peel

I love potatoes, especially red ones, and always eat them with the skin on. Even when I mash them. Avocados are also high in K+ (and also have good fats too)

 

[klokke23]

I either read or watched something on TV that talked about this. They were talking about how some nutrients seem to work better in dietary form vs. supplement, but haven't yet determined why that is. They just think that there is something that they haven't discovered yet (in the dietary form) that helps make it more beneficial and that can't be duplicated when produced as a supplement.

This is what I've seen as well. It's the reason I created this thread.

 

[eery]

Nah, I didn’t take it that way at all. It is a bit odd to me that I even have to supplement, because I get a ton of potassium through my diet, but I guess that little extra helps offset the “hypokalemia” (quotes because I don’t have blood work to back it up) I’m experiencing from salbutamol. I guess there’s a difference in dietary vs supplemental potassium? :shrug:

I initially started out taking 300 mg everyday, lifting day or not (I only take salbutamol on lifting days, and even then only on strongman event days most of the time). But I was holding a lot of water doing that. My sweet spot is 100-200 on days I take salbutamol.

How muxh salbutamol do you take on these lifting days?

 

[theotherguy]

How muxh salbutamol do you take on these lifting days?

4mg. I’ll usually split it into 2 with my morning coffee and then 2 more with my preworkout meal. If I take all 4 mg preworkout, I’m up all night

 

[JesterBOB]

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.

Magnesium and sodium + is the key to your problem and an adequate intake of clean water.

 

[JesterBOB]

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.

Yes, ZMA is an excellent supplement, it helped me every time. Always present in my diet.

 

[ForYourEyesOnly]

ZMA is an amazing supplement for me. If I miss it a day or two I feel much more sore the day after a workout. I’ haven’t experienced any cramps since being on it either.

 

[JesterBOB]

ZMA is an amazing supplement for me. If I miss it a day or two I feel much more sore the day after a workout. I’ haven’t experienced any cramps since being on it either.

ZMA is an amazing supplement for me. If I miss it a day or two I feel much more sore the day after a workout. I’ haven’t experienced any cramps since being on it either.

 

[eery]

W

ZMA is an amazing supplement for me. If I miss it a day or two I feel much more sore the day after a workout. I’ haven’t experienced any cramps since being on it either.

Which brand do you prefer?

 

[JesterBOB]

W

Which brand do you prefer?

I liked from NOW.

 

[supremedonkey]

I was foolishly avoiding salt and also had a magnesium deficiency. +I'm running compounds like mast that have a diuretic effect and made the problem even worse. After I fixed it even my erections got 10x better and muscle cramps disappeared. I was so tight all over even my dick muscle couldn't relax resulting in a more thin feeling penis. Never realised how important electrolytes are.

My serum sodium was 138mmol/l (136-145 ref). Not sure if that means anything but it was clearly too low because as soon as I took a teaspoon of salt I felt amazing.

How important is calcium if we are talking about hydration and cramps? I realised I'm not getting enough from food but your body simply pulls it from bones if it needs some?

 

[Country Club Hero]

I struggle to stay hydrated despite massive fluid consumption daily. Kratom is a diuretic. So are a few other Supps I use. But I crush a gallon of stoutly mixed powder Gatorade and at least one gallon of regular water daily. That’s a minimum daily. Yet I only pee a handful of times and it’s kinda painful and brownish yellow.

I have recently added 1 banana, 1 potato, 1 avocado and a Gatorade Gatorlyte rapid hydration drink daily. So far so good but it’s not even close yet to summer in the south regarding heat and humidity.

 

[theotherguy]

My serum sodium was 138mmol/l (136-145 ref). Not sure if that means anything but it was clearly too low because as soon as I took a teaspoon of salt I felt amazing.

Keep in mind these reference ranges are for average people with a wide range of ages.

I often believe SOME of those ref ranges are useless for heavy lifters

 

[JesterBOB]

I was foolishly avoiding salt and also had a magnesium deficiency. +I'm running compounds like mast that have a diuretic effect and made the problem even worse. After I fixed it even my erections got 10x better and muscle cramps disappeared. I was so tight all over even my dick muscle couldn't relax resulting in a more thin feeling penis. Never realised how important electrolytes are.

My serum sodium was 138mmol/l (136-145 ref). Not sure if that means anything but it was clearly too low because as soon as I took a teaspoon of salt I felt amazing.

How important is calcium if we are talking about hydration and cramps? I realised I'm not getting enough from food but your body simply pulls it from bones if it needs some?

The presence of salt. in particular, sodium is the basis of cell vital activity. Magnesium is also one of the frequent problems and the use of another diuretic.

Calcium is important for bone formation and strength. When sodium is low, calcium will leach out a lot.

 

[JesterBOB]

I struggle to stay hydrated despite massive fluid consumption daily. Kratom is a diuretic. So are a few other Supps I use. But I crush a gallon of stoutly mixed powder Gatorade and at least one gallon of regular water daily. That’s a minimum daily. Yet I only pee a handful of times and it’s kinda painful and brownish yellow.

I have recently added 1 banana, 1 potato, 1 avocado and a Gatorade Gatorlyte rapid hydration drink daily. So far so good but it’s not even close yet to summer in the south regarding heat and humidity.

The color of your urine indicates that you are drinking very little. I would recommend at least 40 ml for every 1 kg. own weight

 

[Country Club Hero]

The color of your urine indicates that you are drinking very little. I would recommend at least 40 ml for every 1 kg. own weight

I understand and it doesn’t make sense. I really haven’t even been sweating much yet. But I have a business that requires me to be outside all day. In the south. So I stay soaked in sweat 5-6 months a year.

last year I damaged my kidneys a little. On that day I had 4.5 gallons of pure water. It was going straight through me. No electrolyte replacement. The diuretics I was unknowingly using weren’t allowing me to retain electrolytes. Yesterday was a 2.5 gallon of fluid day and I only pissed 4-5 times and cloudy orange, brown , yellow urine. But I did have to leave bed twice overnight to pee. I also sweat quite a bit in my sleep.

I’m really hoping that adding more potassium from real foods helps a lot. Seems to be.