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Daily needs of minerals for endurance athletes

by (943)
Updated about 21 hours ago
Created November 03, 2012 at 10:46 PM

I've been trying to find a table or single numbers for the amount of minerals endurance athletes (I'm particularly interested in runners) should have on a daily basis. I'm thinking of iodine, sodium, potassium, calcium, iron and magnesium.

Does anybody have a good reference which focuses on endurance athletes and not just the standard recommendations?

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943 · February 17, 2013 at 9:11 PM

Great, thanks a lot. I've been looking for more info on the subject.

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943 · November 05, 2012 at 9:30 AM

Thank you, very interesting. Can I ask you in more detail how much you train, your meal plan, your macro ratios (i.e. are you trying to run/swin/cycle mainly on fat or carbs), daily kcal intake and daily supplement amount? Sorry for all the questions, but I'm very curious to hear how other people run >60k/week (or workout in general) while maintaining high energy levels on a low carb/high fat diet.

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943 · November 04, 2012 at 7:12 PM

Thank you. I was more thinking in generic terms. If someone has done some studies (or just some guidelines) specifically targeting endurance athletes which are different to the standard levels, which seem to vary too.

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3 Answers

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26072 · February 17, 2013 at 8:47 PM

Noakes wrote this when he was on the carbohydrate bandwagon. He has since moved to a largely low carb high fat diet. But I think this is still the best documnet on electrolytes and minerals for endurance athletes:

http://www.ultrunr.com/noakes.html

Ed0cb30f40daff568778b776b2a5a81d
943 · February 17, 2013 at 9:11 PM

Great, thanks a lot. I've been looking for more info on the subject.

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334 · November 04, 2012 at 8:29 PM

Although I have no reference(s) to back my assumptions, I would believe that the iodine, calcium and iron requirements are not too different between athletes and more sedentary individuals; I guess the difference for those is rather an intra-individual thing rather than sport vs no sport (i.e. some individuals have a genetically determined high iron load and don't need much at all, and even benefit from frequent blood donations). With regards to sodium, magnesium and potassium, I think that athletes need to monitor those intakes more carefully. I train every day as a triathlete and run every single day. I take oral magnesium (high quality amino acid chelated Mg) as well as topical magnesium after hard workouts. I supplements with potassium as well. Depending on whether you're on the low or high carb paleo side, it would be very important to take enough sodium on board (i.e. if you're rather low carb).

Ed0cb30f40daff568778b776b2a5a81d
943 · November 05, 2012 at 9:30 AM

Thank you, very interesting. Can I ask you in more detail how much you train, your meal plan, your macro ratios (i.e. are you trying to run/swin/cycle mainly on fat or carbs), daily kcal intake and daily supplement amount? Sorry for all the questions, but I'm very curious to hear how other people run >60k/week (or workout in general) while maintaining high energy levels on a low carb/high fat diet.

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1578 · November 04, 2012 at 5:25 PM

Really tough to figure out your micro needs. Possible to use a sweat rate chart & customize your needs off of that.

+1 for other posters to chime in.

Ed0cb30f40daff568778b776b2a5a81d
943 · November 04, 2012 at 7:12 PM

Thank you. I was more thinking in generic terms. If someone has done some studies (or just some guidelines) specifically targeting endurance athletes which are different to the standard levels, which seem to vary too.

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