Electrolyte! I Choose You!

 3/7/2025 Issue #10 Electrolyte! I Choose You!


“Everyone thinks of changing the world, but no one thinks of changing himself.” - Leo Tolstoy


This quote fits a lot of scenarios but often comes to mind when I think of personal responsibility as it pertains to one’s health. Many have strong feelings about RFK Jr. becoming the United States secretary of Health and Human Services. Some of us even get excited about certain bans already put into place on harmful food additives. The truth is, we have always had the option of healthy eating. You don’t need a government ban on red dye to keep it from entering your mouth. Cigarettes and alcohol are still legal, and probably will be despite the well-known harmful effects of both (much more harmful than red-dye). It is your job to control how much these things will affect your health and life. If you want more healthy options at more affordable prices, then stop buying the garbage; let your dollar be your vote. 



Fit Tip: Electrolytes

What are they? Do you need them? When people refer to electrolytes as they pertain to hydration, they are thinking about sodium, potassium, and magnesium (and calcium and chlorine). These electrolytes are necessary for hydrating your body, directing water and nutrients where they need to go, and rebuilding damaged tissues. The typical sports drink is a terrible choice for getting electrolytes. 

Here’s a quick history lesson to explain why: Gatorade was the invention that helped the Florida Gators football team stay hydrated better than anyone else at the time; but Gatorade at its conception was a salty drink, not just a sugary drink. Therefore it had the sodium the athletes needed to replenish after sweating. The formula changed after salt became demonized in the 60s due to misleading research linking high sodium diets to high blood pressure. Only very recently have companies come out with truly effective electrolyte powders and drinks that have shockingly high levels of sodium and some potassium and magnesium. (If you have heard of LMNT then you know what’s up.)

Long story short: salt is good and if you are working hard, you could benefit from adding some. If you want a poor man’s electrolyte drink, add a little salt to your water. It really is that simple. I sit in the sauna after many of my workouts, so I know I need some extra sodium. My personal gym water bottle is usually a concoction containing water, mineral salt, and creatine. 

If there is a fair amount of sodium in your diet, or you barely ever sweat, odds are you do not need to add electrolyte drinks to the mix. It is also worth noting that a diet high in carbs and processed foods will already have lots of sodium, whereas one who eats mostly whole foods may benefit more from adding some sodium to their food or drink. A healthy diet that includes fruits and vegetables should get you enough potassium and magnesium, but there are many who are low in magnesium and feel much better supplementing with a little more. 




Resource: Squat University https://www.youtube.com/squatuniversity 


Squat University is one of the best YouTube accounts for learning how to lift properly and build a really strong resilient body. Aaron Horschig is a doctor of physical therapy with experience working with people at all different levels and backgrounds. As you can imagine he is a great resource for learning how to squat and deadlift properly, but he has also provided me with some of the best core strengthening and rehab tips and tricks. Check out some of his popular videos and keep Squat University in mind whenever you might be looking for help with your big lifts. 



Challenge for the Week: Get Your Protein


Your challenge for the next 7 days (or forever) is to get at least 30 grams of protein in your first meal of the day. This is a simple yet surprisingly challenging thing to do as many “breakfast foods” are just sugar and carbs. You might also be shocked to find that two eggs is only going to get you 12 grams of protein. But, if you start your day off with a protein-packed meal you are sure to feel better and have fewer cravings for junk throughout the day. It also acts as a good head-start to getting an optimal amount of protein for the day. A common daily recommendation for best results is aiming for 0.7 to 1 gram of protein per pound of your ideal body weight. 

People are always looking for good high-protein meals so if you want to post your meals the next week feel free to @durabledads in your Instagram story. 


Win the weekend!


Brad


Durable Dad Training

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