SALT
(SODIUM-CHLORIDE)
Rx Prescription:
• Salt meals to taste
• 500 mg of Sodium before and after training
• 1000mgofSalt=400mgofSodiumand600mgof
Chloride
Sodium your Secret Weapon
Salting all of your meals could be a huge performance enhancer and metabolism booster that may help you recover faster from workouts and have more stamina and endurance [120-129].
Generally speaking, we’re shooting for between 3500-5000 mg of sodium daily from all sources (salt, bone broth, orange juice, milk, food etc.).
For an athlete training daily, additional sodium is recommended.
According to staff at Dr. Sandra Godek’s Heat Institute, average loss of sodium for athletes while training is just below 2400 mg/hour. This needs to be replaced to optimize performance.
The International Society of Sports Nutrition (ISSN) recommend 500 mg of Sodium before and after training.
Dr. Dinicolantonio recommends using 1/2 teaspoon of Redmond Real Salt (1,200mg sodium) 30 min before training for increased stamina and endurance.
Salt is NOT a “More is Better” scenario!!
Too much salt without ample food to be used as a courier will cause diarrhea so don’t overdo it. Too much salt on your food will cause diarrhea as well.
You may have to experiment in order to determine your tolerance level.
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ALT CONTINUED...
When you first start salting all your meals, you may gain a few pounds of water but it will drop off within a week when your body realizes you're not restricting sodium any more. There is a small percentage of people who are salt sensitive so monitor your water retention and blood pressure when you introduce salt. Adequate potassium and magnesium will prevent salt related hypertension in most people (See High Blood Pressure Quick Fix Kit).
It’s best to salt your food “to taste” daily. You can also add a salt/mineral tablet to your water such as a NUUN tablet or take a thermo- tab but salting your food is ideal (more on this under “Water”).
NUUN tabs use sodium bicarbonate (baking soda) as their sodium source. This may have some acid buffering benefits but may also cause GI distress in large amounts so the dose and timing are important..
In the absence of an iodine source in the diet, iodized salt may be used on foods. Pink Himalayan Salt, Sea Salt, Kosher Salt, and Table works!! Salt are all acceptable forms of salt but only salt that is specifically labeled as iodized will have an adequate amount of iodine to meet the
Dr Dinicolantonio, author of “The SaltFix” Interview
Rhino Rhant #10 – CreatineSucksbut THIS
RDA.
PRE AND POST TRAINING SODIUM INTAKE
That Low Salt Diet Probably Won’t Prevent Heart Failure
It’s Time to End the War on Salt
• Amount of Sodium depends on workout duration and intensity, temperature, and size of athlete.
• Take sodium 30 mins before training and immediately after training with 10oz of water.
• 500mg of Sodium = 3 thermotabs OR 3 NUUN tablets OR 1⁄4 teaspoon of Redmond Real Salt or preferred salt.
• 1000-1200mg of Sodium = 6 thermotabs or 6 NUUN tablets OR 1⁄2 teaspoon of Redmond Real Salt or preferred salt.
The Vertical Diet