​​Electrolytes are substances that carry an electric charge and are minerals essential to the diet. Electrolytes of interest to youth athletes are sodium (Na+), potassium (K+), calcium (Ca2+), magnesium (Mg2+), and chloride (Cl−). Each electrolyte has an important role to play in energy metabolism and muscle function, with sodium being a critical electrolyte for endurance training. During exercise electrolytes maintain hydration and muscle contraction by stimulating thirst and retaining fluids. Maintaining good hydration is paramount since just a 2% decline in body fluid can lead to  symptoms of dehydration such as gastrointestinal upset and cramping, difficulty in regulating body temperature and diminished mental focus and concentration.

​Calcium.

Essential amino acids are "essential" not because they are more important to life than the other
amino~s, but because the body does not synthesize them, they must be present in the diet or they will
not be present in the body. Our body produces the non-essentials only.
With every foot strike, a runner carries three to seven times his or her body weight; protein is what
keeps our body healthy under all that strain. Adequate protein intake accelerates muscle growth and
speeds recovery by helping rebuild muscle fibers stressed during a run. Since protein helps muscles heal
faster, runners who consume the right amount are less likely to get injured, have faster recovery,
improved performance in training and racing and most importantly a healthy immune system.
The USDA's Recommended Dietary Allowance (RDA) for protein is .36 grams per pound of body weight.
But that's not enough for athletes/runners, according to the ISSN, (International Society of Sports
Nutrition (ISSN). Endurance athletes like runners need about .45 to .72 grams per pound). That
translates into 75 to 120 grams of protein daily for a 165-pound runner and roughly 40 to 70 grams for
an 80 pound youth. It is almost impossible for an endurance athlete to get enough protein from their
diet.
Protein supplementation:
A complete protein profile includes both the essential and non essential amino acides.

21 amino acids is required for muscle repair and regeneration. Over the
counter soy and whey powders are not a complete protein profile, and this is why I do not recommend over-the-counter
for supplementation. Please see the recommneded choices.
The food label on most over-the-counter protein packages will say that it is a complete protein, and is misleading. Most
over the counter protein powders have only an  8 to 11 amino acids profile.
For a complete post and successful workout recovery, our body needs a complete protein profile within
45 minutes of the workout. Our muscles are more receptive to protein uptake within this amount of
time. The building block of muscle and muscle repair requires all essential and non-essential amino
acids, not 12, not 16 but 21.

Magnesium

Not only for strong bones and teeth, but is essential for muscle contraction.

Protein

Did you know that magnesium, an essential mineral that is required by virtually every cell, is especially important to muscles? Many medical specialists are now advising that magnesium should be part of every athlete’s recovery process.

Magnesium is an essential building block for hundreds of chemical processes in the body. Your muscles’ ability to contract and relax is highly dependent on how much magnesium your body is getting. Other things affected by magnesium include:


Nerve function
Cardiac activity
Blood pressure regulation
Hormonal interactions
Bone health
Synthesis of proteins, fats and nucleic acids

The list goes on. The bottom line is that magnesium is the multi-tasking mineral your body needs and is probably not getting enough of.

Electrolytes