What exactly are electrolytes?

Electrolytes are electrically charged particles that help the body function normally. The importance of electrolytes in the human body is so great that we quickly react to an electrolyte deficiency. Athletes in particular are susceptible because electrolytes are depleted during perspiration.

Some of the more familiar electrolytes include potassium, calcium, magnesium and sodium. These minerals are responsible for regulating nerve and muscle function, blood pressure, and hydration and fluid distribution in order to keep your body functioning properly and performing at its best.

 

How do you ensure your body has sufficient electrolytes before, during and after a training session or competition?

• Consume foods that have higher concentrations of the vitamins and minerals your body needs, such as:
• Potassium - bananas, spinach, white beans, dried apricots and squash
• Calcium - dairy products such as yogurt and milk
• Magnesium - green leafy vegetables, lentils, beans, brown rice and oatmeal 
• Sodium - ramen noodles, olives, pickles or crackers 
• Drink adequate amounts of water, 8 - 9 glasses per day (more if exercising in humid conditions)
• Supplement with sports drinks or electrolyte powders - only consume after long bouts of heavy endurance training of 90 minutes or more

Do I need to worry about sodium replacement?

It depends on how much you sweat, how hot it is, humidity, and how long and how hard you are
working out. When you exercise, you lose some sodium from sweat, but you are unlikely to deplete your body's stores. Keep in mind that many health organizations recommend reducing sodium intake because the typical North American diet contains more sodium than the average person requires.

Assume that the more you exercise, the more fluids and nutrients you are going to have to replace. Every person is different, with varying levels of fitness and physical activity. Most regular exercisers and athletes use nutrition guidelines to start out and from there, experiment to find out what works best for them.  

References from the SIRC Collection:

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YOU DON'T NEED TO DRINK AS MUCH DURING WINTER WORKOUTS. Shape. January 2010;29(5):75.

Phytochemicals

If you have ever looked at the Canadian Food Guide you will notice that fruits, vegetables, and grains products are highly recommended. A diet high in fruits, vegetables, grains and legumes may help reduce the risk of some cancers and the risk of heart disease. A plant-based diet is also high in minerals and vitamins, is low in calories, and is cholesterol free. Another benefit of emphasizing fruits, vegetables, grains and legumes in your diet is that they contain phytochemicals, or phytonutrients.

The word phyto in Greek means plant. Phytochemicals are natural chemicals which are found in plants and which help prevent and treat diseases including heart disease, diabetes and cancer. They do not, on their own, improve a person's health in the same way as do the vitamins and minerals provided by plant-based foods, but as a component of plants, phytochemicals do contribute to improved health. Research has shown that societies that emphasize a diet containing plant-based foods high in phytochemicals have fewer incidences of cancer, heart disease and arthritis.

Here are some actions associated with the many different types of phytochemicals:

• Phytochemicals with antioxidants help protect us from oxidative cell damage and reduce the risk of some cancers. Phytochemicals in red grapefruits, broccoli, mangos and carrots are high in antioxidants. 
• Phytochemicals found in orange foods such as carrots, yams, cantaloupes and apricots are promoted as anti-cancer agents. 
• Phytochemicals found in kale, spinach and turnip greens may reduce the risk of some cancers 
• Phytochemicals found in garlic and onions help the body get rid of harmful chemicals and may strengthen the immune system 
• Phytochemicals found in licorice and soybeans might simulate an estrogen-like substance. They may play a role in protecting us from such cancers as prostate and breast cancer. 

Phytochemicals are already part of our daily diets. Eating a variety of plant-based foods not only provides the body with minerals and vitamins, but also with important phytochemicals. These compounds come in a variety of colours, tastes and textures that will help improve your health and minimize the risk of chronic diseases.

References from the SIRC Collection:

1. Collins A, Azqueta A, Langie S. Effects of micronutrients on DNA repair. European Journal Of Nutrition [serial online]. April 2012;51(3):261-279.
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4. Minich D, Bland J. A Review of the Clinical Efficacy and Safety of Cruciferous Vegetable Phytochemicals. Nutrition Reviews [serial online]. June 2007;65(6):259-267. 
5. Nessel E. Phytochemicals: Taking a Closer Look. American Swimming. September 2010;2010(5):22-25.
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7. Sasser H. Lycopene and Prostate Cancer: No Magic Bullet. Integrative Medicine Alert [serial online]. September 2012;15(9):100-104. 
8. Schreiner M. Vegetable crop management strategies to increase the quantity of phytochemicals. European Journal Of Nutrition [serial online]. March 2005;44(2):85-94. 
9. Vincent H, Bourguignon C, Taylor A. Relationship of the dietary phytochemical index to weight gain, oxidative stress and inflammation in overweight young adults. Journal Of Human Nutrition & Dietetics. February 2010;23(1):20-29.