YOUR RUNNING PERFORMANCE AND SALT

Let's talk about consistently improving your running performance.

Ever wondered why you have those good days when you hit a PB and you just can't account for it?

And do you sometimes have a not-so-good experience (say a parkrun) where despite putting in the really hard effort you just couldn't get up to your usual speed?

Every had one of those days where you experience muscle cramps making running feel very uncomfortable? Or maybe you felt fatigue and reduced energy levels can make it challenging to maintain a fast pace? You might even have experienced headache or dizziness, it can be difficult to concentrate on running and maintain balance.

The reason for any of this might (might) be due to an excess salt consumption.

How Much Salt Do You Need?

How much salt do we need? For most adults, the American Heart Association recommends no more than 2,300 milligrams (mg) of sodium per day. This is equivalent to about 1 teaspoon of salt.

Yes - one teaspoon! Which can be obtained naturally in our vegetables and water.

And how much does the average person consume?

Some studies have found that the average sodium intake in Europe can range from around 3,000 to 4,000 mg per day. This is largely due to the prevalence of processed foods, which are often high in sodium. In the UK and USA the average daily sodium intake in the UK is estimated to be around 3,300-3,500 milligrams.

This has consequences.

Fluid Imbalance: Too much salt can lead to fluid retention, which can increase blood pressure and reduce overall hydration. This can hinder endurance and recovery.

Muscle Cramps: High sodium levels can contribute to muscle cramps, especially during intense exercise. This can disrupt performance and cause discomfort.

Heat-Related Illnesses: Excessive salt intake can make it more difficult for the body to regulate temperature, increasing the risk of heat-related illnesses like heat exhaustion or heatstroke.

Reduced Cardiovascular Health: Long-term high sodium intake can contribute to high blood pressure and other cardiovascular problems, which can negatively affect overall athletic performance.

EXCESS BLOOD PRESSURE

Excessive salt consumption is a major contributor to high blood pressure.

When you consume too much salt, your body retains more water. This increased fluid volume puts extra pressure on your blood vessels, leading to elevated blood pressure. Over time, high blood pressure can damage your blood vessels, heart, and other organs.

Before I went wholefood I had a medical check-up and was surprised that my blood pressure was 140/110. They told me it was borderline but I've since learned from Dr. Gregor that it was in fact a very unhealthy high reading.

Years of whole food consumption and diligence has got this down to something healthier.

THE BIOLOGY

So what's the biological mechanisms that causes salt to slow you down?

High salt intake can have a negative impact on endothelial function. The endothelium is a single layer of cells that line the inside of blood vessels. It plays a crucial role in regulating blood flow, blood clotting, and inflammation. Ideally when you start to run the body undergoes vital adaptations including blood vessel dilation to the heart, lungs and skeletal muscles.

Increased blood pressure: Excessive sodium intake can lead to elevated blood pressure, which puts stress on the blood vessels. This can damage the endothelium and impair its ability to function properly.
Inflammation: High salt intake has been linked to increased inflammation in the body, including in the blood vessels. Chronic inflammation can damage the endothelium and contribute to atherosclerosis (hardening of the arteries).
Reduced nitric oxide production: Nitric oxide is a molecule produced by the endothelium that helps to relax blood vessels and improve blood flow. High salt intake can reduce the production of nitric oxide, leading to impaired blood vessel function.

And the consequences of racing are :-

Increased Heart Rate: The body may need to work harder to compensate for dehydration and electrolyte imbalances, leading to an increased heart rate.

Reduced VO2 Max: VO2 max is a measure of the body's ability to utilize oxygen during exercise. High salt levels can impair this ability, leading to a reduced VO2 max.

Increased Recovery Time: The body may need more time to recover from the effects of high salt levels, leading to delayed onset muscle soreness and slower recovery from training sessions.

OTHER IMPACTS

And in addition to a hit on the endothelial function there is more adverse impacts too.

Insulin Resistance: Excessive sodium consumption has been linked to insulin resistance, a condition where the body's cells become less responsive to insulin. This can impair glucose uptake by skeletal muscle cells, leading to decreased energy production and reduced exercise performance.

Inflammation: Chronic inflammation, often associated with high salt intake, can damage muscle tissue and impair its ability to function properly. This can lead to reduced muscle strength, power, and endurance.

Oxidative Stress: High salt intake can increase oxidative stress, which is the imbalance between the production of harmful free radicals and the body's ability to neutralize them. This can damage muscle cells and impair their metabolic function.

Electrolyte Imbalances: Excessive sodium can disrupt the balance of electrolytes in the body, which is essential for optimal muscle function. These imbalances can lead to muscle weakness, cramps, and fatigue.

OK. So how can we avoid intake of excess salt? Where does this salt intake come from?

It's in almost every processed food !

Just read the labels.

Remember your daily allowance is 2,300mg.

The product above has 0.68g in a quarter pack.

That equates to 680mg.

So this one food ingredient represents approximately 29.57% of your recommended daily sodium intake.

In no time at all, eating just a few processed foods blows your allowance.

Here are just a few examples:- Canned soups and vegetables: Frozen meals: Fast food: Sauces and condiments: Yeast Extract: Bread and baked goods: Vegan Cheese: Pickles and olives: Baked Beans: Breakfast Cereals: Restaurant meals.

TIPS TO AVOID EXCESS SALT

Eat whole foods.
Never add salt (sodium chloride) to your food - you get more than enough even in wholefood.
If you need a salt flavour use 'No Salt' which is potassium chloride and use this sparingly as it actually helps LOWER your blood pressure.
Avoid restaurants and fast food takeaways.
Prepare food at home and make your own sauces.
Buy low salt varieties of yeast extract and vegetable stock if you need to use these.
Drain cans of baked beans and make your own sauce with microwaved tomatoes and vinegar.
If you purchase olives in brine - drain out the brine, rinse repeatedly then refill with 4 parts water and one part vinegar - optionally adding crushed garlic for flavour. Leave for 48 hours before use.
Don't drink electrolytes.
carefully read the ingredients of everything you buy and eliminate or reduce anything with salt

HOW LONG BEFORE YOU SEE THE BENEFITS OF REDUCED SALT CONSUMPTION?

Don't shoot the messenger now - this might take many weeks or months.

The PREMIER trial showed that a dietary intervention focused on reducing sodium intake and increasing potassium intake led to a significant reduction in blood pressure within six months. But this trial suggests that if you are through at avoiding you might see results in say four weeks.

Nutrition Now

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