Comprehensive Guide to Mineral and Isotonic Salts Consumption in Cycling

In the world of cycling, nutrition plays a crucial role in determining athletes’ performance and recovery. Among the various nutrients required, mineral salts occupy a prominent place. These micronutrients not only support vital body functions, but are also crucial for maintaining electrolyte balance, preventing cramps, and improving endurance during long training sessions. In this guide, we explore the importance of minerals for cyclists and how to use them optimally, with a focus on isotonic supplements.

The Importance of Mineral Salts in Cycling

Mineral salts, including sodium, potassium, calcium and magnesium, perform essential functions in the human body. Electrolytes regulate fluid balance, transmit nerve impulses, contract muscles and maintain blood pH. Sodium and potassium, in particular, are essential for nerve and muscle function, while calcium is crucial for muscle contraction and blood clotting. Magnesium supports protein synthesis and helps prevent muscle cramps. Proper electrolyte balance is essential for health and physical performance.
During intense physical activity, such as cycling, a significant amount of these minerals is lost through sweat. This loss can lead to decreased performance, premature fatigue, muscle cramps and, in severe cases, potentially dangerous electrolyte imbalances: sodium ser

Main Mineral Salts Needed

1. Sodium: Essential for maintaining fluid balance in the body and for the transmission of nerve impulses. A sodium deficiency can lead to muscle cramps and hyponatriemia.
2. Potassium: Supports muscle function and blood pressure regulation. A low potassium level can cause muscle weakness and fatigue.
3. Calcium: Essential for muscle contraction and blood clotting. Its deficiency can impair muscle strength.
4. Magnesium: Helps prevent muscle cramps and contributes to energy production. A magnesium deficiency can cause muscle tremors and cramps.

Benefits of Isotonic Supplements

Isotonic supplements are drinks specially formulated to quickly replenish the body with liquids and minerals lost during physical activity. These supplements have a solute concentration similar to that of body fluids, allowing for rapid and effective absorption. Here at Sprintade® you will find at least two of them at your disposal: Sprintade® Hydro and Nitred®.

NITRED® ISOTONIC SALINE

Benefits of Using Isotonic Supplements

• Fast Rehydration: Isotonic supplements provide rapid rehydration, which is essential during long bike rides, especially in hot conditions.
• Energy Supply: In addition to minerals, many isotonic drinks also contain carbohydrates that provide immediate energy, useful for maintaining high performance.
• Cramp Prevention: Isotonic drinks help maintain electrolyte balance, reducing the risk of muscle cramps due to mineral deficiency.

Sprintade® Nitred® is the ultimate solution, capable of replenishing both energy and carbohydrates consumed and salts lost, with the useful combination of Red Beet and Rosehip.

How many minerals a cyclist should take

It is essential to start supplementing mineral salts before deficiency symptoms appear. During long rides, it is advisable to take isotonic drinks every 30 to 60 minutes for a total of 400 ml 1 litre of water per hour of training, depending on weather conditions and individual tolerance.
For an average cross-country cyclist, it is advisable to replenish a specific amount of mineral salts to maintain electrolyte balance and prevent dehydration. Here is a rough guide based on common recommendations:

1. Sodium: 300-600 mg per hour. Sodium is the most important mineral to replenish, as it is lost in large quantities through sweat.
2. Potassium: 80-200 mg per hour. This mineral helps regulate muscle function and prevent cramps.
3. Magnesium: 10-20 mg per hour. Magnesium supports muscle function and helps prevent cramps.
4. Calcium: 50-100 mg per hour. Calcium is essential for muscle contraction and bone health.

These values are indicative and may vary depending on several factors, including outside temperature, individual perspiration level, duration of training and type of terrain. This is why being able to dose the product you use can make all the difference, as in the case of Sprintade® Hydro or Nitred®.

Conclusion

Mineral salts are a fundamental component of a cyclist’s nutrition. Correct and timely supplementation can make the difference between optimal performance and a drop in performance. Isotonic supplements such as Sprintade® Hydro and Nitred® are a practical and effective solution to ensure that the body receives all the nutrients it needs during physical activity. Remember, every cyclist has different needs, so it is important to find the right balance and dosage that best suits your body and training regime.