Essential Supplements for Athletes – Electrolytes, Vitamin D, Magnesiu

Athletes push their bodies to the limit, and optimal performance relies on more than just macronutrients—micronutrients and supplements play a crucial role in hydration, energy production, muscle recovery, and endurance. Below, we cover key supplements that help athletes maintain peak performance.

Athletes ReVitalise

Electrolytes & Salt – The Foundation of Hydration

Electrolytes, particularly sodium, are essential for fluid balance, endurance, and preventing cramping. Athletes have a higher sodium requirement than those focusing on weight loss, especially when following a low-carb diet.

Why Sodium is Crucial for Athletes

✔ Helps maintain blood volume and circulation
✔ Supports heat regulation and endurance training
✔ Prevents muscle cramps and fatigue

How Much Salt Do You Need?

🔹 5-6g of sodium per day is recommended for active individuals.
🔹 1g of sodium should be taken one hour before training for optimal performance.
🔹 1 tsp of salt (~6g) contains ~2.5g sodium—so be mindful of intake.

💡 Failing to increase sodium intake can lead to “low-carb flu,” headaches, fatigue, and muscle cramps—common side effects of electrolyte imbalance.

Vitamin D – The Sun-Powered Performance Booster

Traditional wisdom says to avoid sun exposure, but Vitamin D is critical for athletic performance and overall health. While some foods provide Vitamin D, the primary source is sunlight, which contributes 10x more than diet alone.

How Vitamin D Enhances Performance

✔ Improves muscle function and recovery
✔ Reduces unexplained muscle pain and risk of injury
✔ Enhances immune function and reduces inflammation
✔ Helps regulate calcium absorption for strong bones

🔹 Athletes should aim for 4000 IU of Vitamin D daily, especially during winter or indoor-dominant training.

Athletes ReVitalise

Magnesium – The Energy & Recovery Mineral

Magnesium is essential for ATP production, which fuels muscle contractions and endurance performance. It also regulates heart rhythm and muscle relaxation, making it crucial for recovery.