Minerals for Muscle Health Vol 7: SODIUM

ByDeidra Skappak

One of the most necessary performance enhancers known to mankind. The much maligned micronutrient that is the most critical for athletes is….sodium. Optimal sodium intake increases blood volume (water follows salt) which helps deliver more oxygen & nutrients to the cells, which helps repair & remove waist….think good blood in, bad blood out. Sodium helps increase stamina, endurance & allows us to hold more water in the muscles, increasing strength & explosiveness, also helping improve the integrity of the joints. 

Muscles rely on a sodium/potassium pump to maintain the electrochemical gradient necessary for nerve impulse transmission & muscle contraction. By using energy from ATP, the pump moves the three sodium ions out of the cell for every 2 potassium ions it moves in, which is critical for restoring the cell’s resting membrane potential after an action potential (an action potential is a rapid, temporary change in the electrical voltage across a cell membrane, essentially a nerve impulse or electrical signal that neurons and other excitable cells use to transmit information. It occurs when a stimulus causes ion channels to open, allowing ions like sodium to flood into the cell (depolarization) and then potassium to rush out, returning the cell to its resting state (re-polarization). This process is an “all-or-nothing” event, meaning it will only fire if the stimulus is strong enough to reach a threshold, and then it travels down the axon to the next cell)

This ability to reset the membrane potential is essential for allowing the muscle to relax and be ready for the next contraction. 

How the ‘sodium/potassium pump’ works in muscle: 

  1. Establish & maintain gradients: Before muscle can contract, the sodium-potassium pump works continuously to maintain a high concentration of potassium inside the cell & a high concentration of sodium outside the cell. 
  2. Action Potential: When a muscle is stimulated, it generates an action potential. During this process, ions flow across the cell membrane. Sodium ions rush into the cell & potassium rushes out, causing a change in the electrical charge of the cell. 
  3. Resetting for the next contraction: After the action potential, the sodium-potassium pump is activated to restore the original balance of the ions. It actively pumps the excess sodium ions back out of the cell & potassium ions back in, using energy in the form of ATP.
  4. Enabling muscle relaxation: This restoration is crucial for the muscle cell to relax. The pump’s ability to clear sodium & establish the resting potential is what allows for muscle relaxation and the ability to contract again. 
  5. Controlling Calcium Release (in heart muscle): In cardiac muscle, the sodium-potassium pump indirectly regulates calcium levels. It creates a sodium gradient, and when sodium flows back into the cell, it causes calcium to be expelled from the cell, leading to relaxation. 

There is nothing unusual about cramping ruining an athletes performance. It happens at the highest levels & it shouldn’t. It’s preventable. Sodium intake should be as closely monitored as proteins, fats & carbs. The effects of sodium & water on the body are enormous. Everything else follows sodium & nothing is more important for performance. 

You may think sodium is “unhealthy” 100% NO!! It’s quite the contrary. 3 of the largest studies done on sodium intake all showed that an increase in salt results in a decrease in cardiovascular disease & all cause mortality. As a matter of fact the HIGHEST cases of all cause mortality where found in those who restricted sodium intake. Fear of sodium is just another one of those pervasive health myths that never seem to die. There is a small part of the population that is sodium sensitive, just like those who are lactose intolerant or have nut or gluten allergies. But the research suggest there is a small percentage who will have adverse affects from sodium intake. 

When you initially increase your intake you will notice some water retention, until your body adjusts to the increases. However it will normalize & you’ll begin to see the benefits. 

WHAT KIND: 

  • Sea Salt
  • Iodized Table Salt 

HOW MUCH SHOULD YOU INTAKE: 

Athletes = 4g/every half gallon of water they drink

8g/gallon of water

12g/gallon & a half

If you live somewhere hot you may need to increase your intake.

As we can see, we NEED sodium to experience optimal health. Fluid balance, nerve impulses, muscle contractions & blood pressure regulation are some of the most important reasons to increase your daily salt intake.

If you’d like more information don’t hesitate to reach out with any comments, questions or concerns.

Until next time….don’t forget to lightly salt ALL your meals 🙂

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