When you think of electrolytes, you might picture endurance athletes chugging sports drinks mid-marathon. But here’s the thing: Electrolytes aren’t just for runners; they’re crucial for bodybuilders, too. Whether you’re lifting heavy or pushing for muscle growth, electrolytes play a key role in keeping your body fueled and your muscles working efficiently.
Electrolytes are minerals that carry an electric charge when dissolved in water, and they’re vital for maintaining fluid balance, muscle contractions, and nerve function. When you’re lifting heavy or pushing for muscle growth, your body relies on these charged particles to keep muscles firing efficiently and recover properly.
Some of the key electrolytes for muscle function include:
- Sodium: Maintains fluid balance and supports muscle contractions
- Potassium: Helps regulate muscle function and prevent cramps
- Calcium: Essential for muscle contractions and signaling
- Magnesium: Supports muscle relaxation and energy production
- Chloride: Maintains fluid balance and pH levels
- Phosphate: Involved in energy production and muscle function
- Bicarbonates: Help maintain acid-base balance in the blood
Electrolytes and Muscle Growth
Electrolytes play a critical role in muscle function and overall performance. When you sweat during intense workouts, you lose electrolytes along with water, and this can lead to cramping, muscle fatigue, and a drop in strength. Low electrolyte levels may affect muscle contractions, which can influence your performance and muscle function.
But how do electrolytes directly impact muscle growth? It comes down to muscle contraction and hydration.
Think about your heaviest lift. Your muscles contract and relax rapidly, and electrolytes for muscle growth, like calcium and potassium, are directly responsible for this process. Without adequate levels, your muscle contractions weaken, leading to reduced force output and, potentially, cramping.
Hydration goes hand-in-hand with muscle volume. Did you know that about 75 percent of your muscle mass comes from water within the cells? Staying hydrated means keeping your muscles full, which not only contributes to that pumped look but also supports sarcoplasmic hypertrophy (the growth of the muscle’s cellular fluid).
Read More: What’s The Right Hydration Supplement For You?
Staying hydrated with balanced electrolytes may help support muscle volume, reduce the perception of soreness, and support nutrient delivery to muscle tissue. It’s not just about quenching your thirst; electrolytes keep your muscles functioning at peak performance.
What Impacts Electrolyte Balance?
Electrolytes also play a role in overall wellness. Maintaining optimal hydration with the right balance of electrolytes can support healthy blood pressure, which may have an impact on cardiac health, kidney function and circulation.
In simple terms, electrolytes and water help our body function more efficiently, preventing it from entering a physically stressed state where it has to work harder than necessary.
While it’s important to focus on getting enough electrolytes, it’s just as crucial to know what might be depleting them. There are a few common factors that can cause your body to lose electrolytes more quickly than usual:
- Hot climates: Sweating more in warm weather means losing key minerals.
- Intense exercise: Heavy sweat sessions can deplete sodium, potassium and more.
- High water intake: Drinking lots of water is great for hydration, but it can also flush out electrolytes faster.
- Illness: Vomiting or diarrhea can lead to a significant loss of both fluids and electrolytes.
Understanding these factors is key to staying balanced. Replenishing electrolytes regularly—especially when you know you’re losing more than usual—is essential for maintaining performance, muscle growth, and overall health.
It might seem logical to just cut back on water to prevent flushing out electrolytes, but that’s not the answer. Drinking plenty of water is crucial for health and performance. An effective approach can include pairing your water intake with quality electrolyte sources.
Read More: Are You Getting Enough Electrolytes?
How to Increase Electrolyte Intake
Supplements can be a great way to keep your electrolyte levels up, but don’t forget that whole foods can do the job, too. The best food sources of electrolytes include:
Bananas: High in potassium, great for muscle function.
Spinach and kale: Packed with magnesium and calcium.
Dried apricots and prunes: Rich in potassium and magnesium.
Pink Himalayan salt: Contains sodium and trace minerals.
Coconut water: Naturally high in potassium and electrolytes.
These foods are not only nutritious but also easy to incorporate into your meals. Try adding spinach to your morning omelet or snacking on a banana post-workout.
Read More: Signs Your Electrolytes Are Off Kilter—And What To Do About It
In terms of supplements that can move the needle, ElectraShred by Unmatched combines high-quality coconut water extract with a patented mineral complex called Ioniplex, formulated to support performance and muscle function. It’s free from artificial sweeteners and colors, and is naturally sweetened and formulated to support your long-term health and fitness goals.
For best results, mix one scoop with water about 30 minutes before your workout to prime your muscles and hydrate effectively. You can also sip on it during your session to keep your electrolyte levels balanced or use it post-workout to aid recovery and maintain muscle hydration.
A natural pro bodybuilder, IRONMAN competitor, and ultra-marathoner, Kris Gethin is widely known across the health and fitness space as one of the leading experts and body transformation specialists in the world. As the co-founder of Unmatched supplements, former editor-in-chief of BodyBuilding.com, author of the best-selling book Body by Design, co-founder of Kris Gethin Gyms, and member of The Vitamin Shoppe Wellness Council, Gethin has helped educate and change the lives of millions of people.