Supplements of Minerals and Sports

of mineral salts are among the few products in the category to be universally accepted as useful substances for athletes.

Shutterstock

However, this statement is only valid if physical activity is carried out under particular conditions.

First of all, saline integration becomes essential only during long-term sports performances (long distance running, marathon, triathlon, etc.), while it is completely useless in very short races such as sprint races.

Even more important are the environmental factors since the losses of mineral salts increase considerably when practicing sports in hot-humid environments. A liter of sweat, for example, contains about 1.5 grams of salt and it is not at all strange that an athlete can lose from 1 to 5 liters due to intense sweating (about 3l / h in case of intense physical activity. in particularly hot environments).

A prolonged workout for three or four hours can cause sodium chloride losses in the order of 8-15 grams. Considering that the normal diet provides "only" 6-10 grams of salt, we understand how in such situations it is particularly important to resort to saline supplements.

The most important minerals are chlorine and in particular sodium and potassium which in our organism work together to regulate the osmolarity of intracellular and extra-cellular fluids.

While the increased sodium requirement can be covered simply by diet, increasing potassium and magnesium intake is not that simple. In fact, the intake is close to the minimum recommended levels and may become insufficient due to intense sporting activity.

A chronic depletion of these mineral salts can lead to a reduction in performance up to causing important symptoms such as: muscle fatigue, nausea, muscle tremors, cramps and cardiovascular collapse.

Mineral salt supplements therefore do not serve "to make you go faster" but "to ensure an adequate supply of these substances" in conditions of particularly prolonged and intense physical effort.

(NaCl), milk, cheese, meat, eggs etc. Functions

1. Regulates membrane permeability and osmotic pressure;
2. It intervenes in the transmission of the nervous impulse;
3. Contributes to the regulation of the acid-base balance;
4. It contributes to the maintenance of water balance.

Deficiency symptoms Hyponatremia is quite rare and occurs, outside of certain pathological conditions, in the case of extreme sweating not accompanied by adequate restoration of the lost mineral salts. Symptoms of excess

Hypertension.

Daily requirement nd fresh (not preserved), meat, milk, legumes, cereals. Functions

1. Regulates membrane permeability and osmotic pressure;
2. Contributes to the regulation of the acid-base balance;
3. Contributes to the maintenance of water balance;
4. It intervenes in muscle contraction and in the transmission of nerve impulses.

Deficiency symptoms Rare, only in the case of excessive losses via the gastrointestinal tract (vomiting, diarrhea) or urinary tract (diuretics); includes neuromuscular fatigue and heart changes. Symptoms of excess

Ventricular fibrillation and cardiac arrest.

Daily requirement 3100 mg (NaCl) and foods that are rich in it (for example, aged foods such as cured meats, cheeses, salty baked goods, etc.). Functions

1. Participates in the maintenance of osmotic pressure;
2. Contributes to the regulation of the acid-base balance;
3. Contributes to the maintenance of water balance;
4. It is a constituent of gastric juice (HCl).

Deficiency symptoms Rare, only in case of excessive gastrointestinal losses (vomiting, diarrhea).
Loss of appetite, muscle cramps. Symptoms of excess Extremely rare. Daily requirement 2000 - 5000 mg and fresh vegetables a day.

Do not worry about the quantity of sodium contained in the water you drink. A sportsman, especially in the summer period, in fact needs mineralized waters which, unlike those with low mineral content (often improperly recommended to combat water retention and cellulite) ensure a decent supply of mineral salts and avoid the risk of hyponatremia (or hyposodemia: reduced blood sodium concentration).

In competition or during intense physical training it is very important to stay well hydrated by drinking plenty of water, however it is good not to overdo it. The risk of hyponatremia is in fact high if you take a lot of fluids during the competition; this risk can be considerably lowered if small quantities of sodium are added to the water (about one gram of salt per liter).

It is wrong to avoid drinking for fear of sweating excessively (sweating is essential for regulating body temperature) or gaining weight (water does not provide calories).

To be rapidly absorbable, the water must be moderately chilled (about 10 ° C), it must not be hyperosmolar (so be careful not to overdo it with the addition of mineral salts) but isotonic (ie similar to the saline concentration of the cells) and it must contain minimum quantities of carbohydrates (5-8%, in any case less than 10%) For the same reason it is advisable to respect the intake doses that are usually indicated on the packaging.

At the end of a race or a particularly intense physical effort you can take advantage of the consumption of mineralized water (fixed residue of about 1 g / l), bicarbonate-alkaline-earthy, both to replenish the loss of liquids and mineral salts due to sweating, both to favor the elimination of nitrogenous waste and correct the acidosis caused by muscle fatigue (remember that the main alkalizing foods in order of power are: figs, dried apricots, spinach, dates, beets, carrots, celery, pineapple, tomatoes, cherries, bananas, oranges).

Do not wear insulating clothes that do not allow sweat to evaporate: this expedient does not help to lose weight and subjects the body to unnecessary stress (the risk of dehydration becomes high).

In the section dedicated to nutrition you can find all the information on the individual mineral salts (biological role, absorption, food sources and symptoms of deficiency or excess).

Continue reading with: Vitamin Supplements