In this episode, I sit down with Brooke Bjorge, the owner of Grit Sports Nutrition and an athlete herself, to dive into the critical role of sodium in endurance sports. We cover everything from the dangers of hyponatremia and how to avoid cramping in an ultramarathon, to the differences between sodium citrate and sodium chloride and why it matters for performance.

Brooke also shares insights on sweat testing, building personalized hydration plans, and navigating the high-carb fueling trends in endurance racing. Whether you're training for a thru-hike, tackling a 100-miler, or just want to optimize your performance, this conversation is packed with practical tips and science-backed strategies.

Follow Brooke: https://www.gritsportsnutrition.com/

takeaways

Sodium is crucial for muscle contraction and cognitive function.

Hyponatremia is more common than hypernatremia among athletes.

Sodium citrate is better absorbed than sodium chloride.

Athletes should aim to replace 60-90% of sodium losses during events.

Sweat rate testing is essential for developing hydration protocols.

Sodium intake can be adjusted based on environmental conditions.

Recovery nutrition should include protein, carbs, and fats.

Weight loss goals should not compromise athletic performance.

Carbohydrate intake should be individualized based on athlete size and needs.

Post-exercise hydration is critical for recovery.

Sound Bites

"Most people run the risk of consuming too little."

"Sodium is in charge of so many essential functions."

"Sodium citrate is much better absorbed by the body."

"You want to replace 60 to 90% of sodium losses."

"You don't want to go overboard either."

"You can only right the ship to a certain extent."

"Not everybody needs more carbs."

"Recovery fueling and hydration is huge."

Chapters

00:00 The Importance of Sodium in Athletics

03:08 Types of Sodium and Their Absorption

06:05 Sweat Rate and Sodium Replacement

09:13 Developing a Hydration Protocol

12:06 Methods of Sodium Ingestion

15:01 Addressing Sodium Deficiency During Events

17:52 Carbohydrate Intake and Performance

21:00 Navigating Weight Loss and Performance

23:49 Post-Run Recovery Strategies

keywords: sodium, sports nutrition, endurance athletes, hydration, sweat rate, sodium replacement, electrolyte balance, carbohydrate intake, weight loss, recovery