Using sodium citrate in place of table salt allows your gut to tolerate more sodium consumption during training. Sodium citrate has 3 sodium molecules for every 1 citrate molecule. Sodium chloride has 1 sodium molecule for every 1 chloride molecule. That means that for the same amount of sodium consumption, there will be a greater number of molecules ingested, if using table salt, rather than sodium citrate. Osmolarity is the number of molecules per unit volume of solution. Our gastrointestinal tracts are sensitive to very high osmolarity solutions. During normal daily living, consumption of very high osmolar solutions (lots of molecules per liter) causes a laxative effect 20-60 minutes after consumption. During exercise, it causes gut cramping, THEN a laxative effect. Not fun!
And yet Maurten and SIS don't include anywhere near that recommended amount of sodium in their high end gels. Maurten 40g Carbs and 50mg (0.05g) of Sodium SIS Beta gels 40g carb and 30mg of Sodium per pack! I guess they just expect you to take salt tablets with you at a marathon (to supplement) where you wont be carrying water bottles like on a bike.😐😐
Great summary/reminders! And, how nice of Dash to join you!
haha, thank you!!
Hi from Dash.
Dash is adorable. Love your content too.
Dash wants you to eat carbs during your training, just look at that face 😄
This is true.
alright, so what’s the product that takes the thinking out if it & DOES ALL 😢 carbs/sodium
We recommend using sugar and sodium citrate. It's easy to buy in bulk and cheap.
Oh I like this.
Thank you!!
Is there any gel brands you would recommend?
Not particularly. They're all somewhere between very expensive and insanely expensive, for what they are.
Good video! Question: why should some or all of your sodium come from Sodium Citrate?
Using sodium citrate in place of table salt allows your gut to tolerate more sodium consumption during training. Sodium citrate has 3 sodium molecules for every 1 citrate molecule. Sodium chloride has 1 sodium molecule for every 1 chloride molecule. That means that for the same amount of sodium consumption, there will be a greater number of molecules ingested, if using table salt, rather than sodium citrate. Osmolarity is the number of molecules per unit volume of solution. Our gastrointestinal tracts are sensitive to very high osmolarity solutions. During normal daily living, consumption of very high osmolar solutions (lots of molecules per liter) causes a laxative effect 20-60 minutes after consumption. During exercise, it causes gut cramping, THEN a laxative effect. Not fun!
@@Saturday_ProFuel Makes sense! Thank you for the explanation. 🙏
Dash!
Hi. *paws*
kool aid has been working for me, add some salt for hot days
Awesome!!!
And yet Maurten and SIS don't include anywhere near that recommended amount of sodium in their high end gels.
Maurten 40g Carbs and 50mg (0.05g) of Sodium
SIS Beta gels 40g carb and 30mg of Sodium per pack!
I guess they just expect you to take salt tablets with you at a marathon (to supplement) where you wont be carrying water bottles like on a bike.😐😐
Yupppp!