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Wed June 21, 2017


Squat Snatch or Squat Clean OT20s x 15 @ 135/95 or 60%

In 3 mins 25 HSPU or Push ups 18/15 Assault or row cals max double unders Rest 3 mins In 3 mins 20 HSPU or Push ups 18/15 Assault or row cals max double unders Rest 3 mins In 3 mins 15 HSPU or Push ups 18/15 Assault or row cals max double unders

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SALT FOR ATHLETES

by Coach Courtney, RD www.vitalitynutrition.ca

Eat less salt? Maybe, but.... maybe not.

Reducing sodium intake is an important health goal for the majority of Canadians. The recommended daily sodium intake from Health Canada is 1500 mg with a suggested upper limit of 2300 mg. Chronic overconsumption of sodium can lead to health concerns, such as hypertension (high blood pressure), strokes, heart disease and/or kidney problems. While Health Canada’s guidelines apply to the majority of the population, the sodium needs for athletes differ. Importance of Sodium for Athletes The main functions of sodium are to maintain the correct amount of fluid inside and around body cells and to assist in nerve signaling. During exercise an athlete’s internal body temperature rises and sweating is the body’s way of preventing overheating. Sweat contains mostly water and sodium.

Consider that:

  • The average athlete sweats 1200 mL per hour of exercise (1200mL is equal to 1 1/2 Blender Bottle sized shaker cups of fluid). Fluid losses range from 300-2400 mL per hour of exercise depending on a variety of factors including workout intensity and environmental factors (wind, heat, humidity, etc.)

  • The main electrolyte lost in sweat is sodium (found in salt) but sodium content of sweat varies greatly (see the example below to determine if you are a salty sweater)

  • An athlete in the upper range, ie. a “salty sweater”, may lose well in excess of Health Canada’s recommended daily intake for sodium during a training session

You may be a salty sweater if..

  1. You notice white streaks on dry dark clothing after exercise (or white streaks dried on a baseball cap)

  2. You have salt crystals on the skin after exercise