Electrolytes for Keto-Adapted Athletes
If you are new to keto or it doesn’t seem to be working out quite as you expected, it might be an electrolyte deficiency. This is one of the main problems I see when an athlete is new to keto-adaptation.
Keto diets decrease the glycogen in the muscles and consequently increase the loss of sodium and water by the kidneys. As a consequence of losing sodium, potassium can become out of balance. This can throw the rest of your electrolytes off. Check out the most common symptoms of low electrolytes and what to do about it.
Most common electrolyte deficiencies:
- Brain fog
The solution: bring salt packets or use a salt-based commercial electrolyte. Liberally salt your food. Drink 1-2 cups of broth made from salt bullion per day.
- Muscle cramps
- Muscle twitching
- Heart palpitations / increased awareness of heartbeat
The solution: Add clams, avocado, leafy greens, or mushrooms to your diet.
- Muscle cramping or twitching at night or after exercise
Solution: Eat seeds like pumpkin and chia or a portion of mackerel, almonds, or leafy greens per day. If needed, take a magnesium supplement.
Do you really need electrolytes?