Bodybuilders are
constantly fed conflicting information regarding nutritional intake. This information,
dished out mainly by the magazines, is primarily manipulated to sell you supplements. Yes,
the magazines do have a vested interest in supplements. More space is devoted to marketing
their supplements, either through articles or ads (in many cases these are one in the
same), than is devoted to non-promotional productive training and nutritional information.
Sad but true. Unfortunately you have to learn to see through the monetarily motivated
bullshit.
The Sodium Dilemma
As a whole, bodybuilders who think they are serious about
their diet, generally cut out all extra sodium intake. Most are under the false notion
that sodium will make them fat, cause them to retain extra water (as if this were a bad
thing), cause high blood pressure or is just overall an unhealthy mineral. None of which
is true. First off, sodium does not cause hypertension. This is a disease sodium can
aggravate but not manifest. Secondly, sodium will not make you fat in any way, shape, or
form. Thirdly, sodium is an essential nutrient your body can’t live without. Many
functions in the body are "sodium-dependant". They require the presence of
sodium. Many amino acids are transported by sodium carriers.
Just recently the results of a major 10 year study were
released vindicating sodium as the unhealthy mineral. In fact this study revealed that
individuals with higher sodium intake had a lower mortality rate. That's right. Those that
consumed a diet low in sodium actually died at an earlier age than those with higher
sodium intakes. That pretty much throws a serious monkey wrench into the generally
accepted thinking on sodium now doesn't it?
With these fallacies out of the way let's see how we can
manipulate our sodium intake to help increase muscular size and strength.
Sodium and Muscle Growth
Sodium is the primary positively charged ion in
extra-cellular fluid. Sodium regulates blood volume, acid-base balance, muscle and nerve
function and ATP-hydrolyzing activity in skeletal muscle. Potassium is the primary
positively charged ion in intracellular fluid. Potassium regulates intra-muscular fluid
levels, muscle and nerve function and ATP-hydrolyzing activity in skeletal muscle.
As you can see, sodium and potassium perform very similar
functions with the major difference being in the intra and extra-cellular fluid
regulation. Most everyone is aware that sodium has an effect on subcutaneous (under the
skin) fluid retention. Potassium has its effect on fluid inside the muscle cell. What most
don’t realize is that these two minerals are constantly striving for equilibrium.
When one gets out of line with the other your system will strive to adjust to the
underlying situation.
When you cut your sodium intake, your body will quickly
compensate by holding more sodium in and releasing potassium out thereby decreasing fluid
inside the muscle cell. When you increase your sodium intake your body will compensate by
holding more potassium in (increasing intra-muscular fluid) and increasing the excretion
of sodium.
Sodium, potassium and the balance between the two can have
a prominent impact on muscle size and anabolism (increased cellular fluid inside the
muscle cell promotes an anabolic response in muscle tissue) as well as strength through
increase joint leverage. Also, elevated sodium and potassium levels will tend to prevent
soft tissue injuries so common in heavy training.
Sodium's Influence
Increases muscle size through an increase in muscle cell
fluid volume.
Increasing cellular fluid increases protein turnover
and overload stimulated lean tissue accrual.
Increased intra and extra-cellular fluid increases joint leverage
positively impacting strength for greater muscle overload.
Increased intra and extra-cellular fluid decreases muscle strains and
helps protect soft and connective tissue from injury.
Many critical amino acids are
"sodium-dependant". This means they actually have to attach to a sodium molecule
to enter the muscle cell.
Getting Enough
You can get enough potassium from a good multi-mineral
supplement. Bananas are also an excellent source and are highly recommended. Each bite has
about 100 milligrams of potassium. Sodium is another story. The typical athlete that eats
a disciplined diet low in fat is probably not benefiting from proper sodium intake as he
should. Forget the myth of avoiding table salt. Don’t be afraid to use salt
liberally. This is important. I know, over the years the media has pounded the “avoid
salt” routine down your throat but you must understand, not only this is geared
towards the “average person” - if you train and eat like a bodybuilder, you are
not an average person - it's opposite of what recent science has shown to be healthy.
Remember, the low/no sodium approach will limit the rate at
which you can put on muscle from both a fluid balance standpoint and through hormonal
suppression effects.
One of the key effects of steroids, especially the high
androgenic ones, is their ability to promote the retention of sodium. This sodium
retention is believed to be a major contributor to the muscle growth experienced while on
steroids. This is a relatively new area of research. The medical community can’t seem
to agree on just how and why steroids work and this appears to be an area that has been
seriously overlooked.
Sodium and potassium are regulated by aldosterone.
Aldosterone is produced in the adrenal cortex. Steroids have a direct influence on the
adrenal cortex which also produces cortisol and other glucocorticoids. See a connection?
We will have much more on the groundbreaking research into The
“Sodium -Anabolic” Connection in the near future. In the meantime,
for a serious anabolic jolt, simply increase your sodium intake by salting your food a
little more. It doesn't take a ton of salt. Just get in the habit of salting your food at
every meal. Steadily increase the amount you use over a one month period. You'll be
bigger, stronger, and much less susceptible to progress halting injuries. And guess what?
It costs only about 27 cents for a 3 month supply.
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