Is Salt The Newest Workout Supplement?

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In a recent study, Half Ironman athletes who took salt capsules finished an average of 26 minutes before those who didn’t. (Photo: Getty Images)

You’ve got a hydration pack full of your favorite sports drink, and you endure the gooey mess that is energy gel every 45 minutes, just like the package says. But for optimum endurance performance, you may also need your saltshaker, suggests new research published in the Scandinavian Journal of Medicine & Science in Sports.

For the study, scientists from the Exercise Physiology Laboratory at the Camilo José Cela University in Spain studied 26 athletes competing in a Half Ironman – which consists of 1.2 miles of swimming, 56 miles of cycling and 13.1 miles of running.

During the race, half of the triathletes drank their regular sports drinks along with 12 salt capsules divided into three doses, while the rest drank their regular sports drinks and took 12 placebo capsules. On average, those who consumed the extra salt ended the competition 26 minutes before those who stuck to sports drinks.

Why? Because they replaced more of the sodium they sweated out during the competition, says lead author Juan del Coso Garrigós, researcher at the Camilo José Cela University. The salt-takers replaced about 71 percent of the sodium they lost from sweat, while the placebo group only replaced about 20 percent of the electrolyte.

Related: Can Soaking In Epsom Salts Help You De-Stress?

Sodium, for all the bad press it gets, is critical both to performance and staying healthy during particularly sweaty workouts. “When sodium levels get too low, total body water drops and blood volume drops, which leads to fatigue and performance declines,” says board-certified sports dietitian and certified strength and conditioning coach Marie Spano. “An athlete may experience muscle cramps, decreases in strength, and hyponatremia – dangerously low blood-sodium levels, which leads to edema, headache, confusion and can cause brain swelling and death.”

“I absolutely believe salt supplementation is not just beneficial, but necessary for athletes,” Spano says. “When I have athletes double the amount of sodium in their sports drinks, the first thing they typically say is that they feel so much better while training.”

Why Sports Drinks Aren’t Always Enough

“By using only sports drinks, it’s impossible to replace all the salt lost by sweating during endurance activities, such as marathons, long-distance triathlons and ultra-endurance trails,” says del Coso Garrigós, who notes that sweat contains two to three times higher concentrations of salt than do electrolyte-placement drinks. “Most sport drinks contain 20 to 25 millimoles of sodium per liter, while it is well-known that sweat contains between 20 to 60 millimoles per liter. Salty sweaters can even lose 100 millimoles of sodium per liter of sodium in sweat.”

Related: Is Magnesium Deficiency The New Iron Deficiency?

So why do sports drinks, which, after all, are made to replenish nutrients and electrolytes that are lost during exercise, not contain enough sodium to replace what’s lost? Spano and del Coso Garrigós agree: Because it would taste bad.

“Taste is elemental to sport drink sales,” he says. “If companies included more salt in their commercially available drinks, the drinks would be more effective at preventing dehydration and performance decline but, at the same time, the enjoyable taste of the drink would diminish and so would their sales.”

Do You Need More Salt?

Exactly how much salt you need depends on how much salt you’re losing. A lot of variables play into that amount. First and foremost, everyone sweats differently – both in terms of how much they sweat and in how much sodium they lose in every bead of the stuff, says del Coso Garrigós. Meanwhile, your exercise’s duration, intensity and environment (think: hot and humid or cool and dry) all affect how much you’ll sweat.

For that reason, he says most people can stick to sports drinks for any exercise that lasts under two hours. However, if they are big sweaters, into hot yoga or exercising at a high intensity, salt could help them both feel and perform better. For a quick 20-minute strength-training workout, you shouldn’t even need a sports drink. Water is just fine.

If you’re heading out on a long run, bike or other sweat-drenching activity, though, Spano recommends doubling your sports drink’s sodium. Add 100 milligrams (that’s about a pinch) of table salt to every 8 ounces of sports drink in your bottle or pack. So, if you’re planning on chugging 32 ounces of grape greatness during your run, you’ll also want 1/8 teaspoon salt, she says. Keep it in a baggie to eat throughout your run, or just dump it straight into your sports drink. It doesn’t look like much in that measuring spoon, but you should feel a big difference during your workout, she says.

Have high blood pressure or are sensitive to sodium? You may experience a slight increase in blood pressure immediately after supplementing with salt during exercise, but that’s not necessarily a bad thing, says del Coso Garrigós. When your blood pressure increases, you become thirstier, which helps you to drink more during your workout and stay better hydrated. And if you’re trying to cut down on your overall sodium intake, you can combat the salt taken in during exercise by making your meals later in the day low-sodium, Spano says. Win-win.

Source-yahoo.com

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  125. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

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  132. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

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  134. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  139. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

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  143. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

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  155. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

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  169. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

  170. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

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  174. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

  175. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

  176. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

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  178. Sorry for the huge review, but I’m really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it’s the right choice for you.

  179. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

  180. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

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  183. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  186. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

  187. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  192. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

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  194. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

  195. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  203. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

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  251. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

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  255. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

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  262. If you’re still on the fence: grab your favorite earphones, head down to a Best Buy and ask to plug them into a Zune then an iPod and see which one sounds better to you, and which interface makes you smile more. Then you’ll know which is right for you.

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  264. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  265. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

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