181 - Make your own electrolytes and watch out for potassium citrate or chloride

Make your own electrolytes but watch out for the confusion of potassium citrate vs potassium chloride

Revised Recipe in Cups (Scaled Up x48)

Redmond Real Salt: ½ cup.

Potassium Chloride Powder: ~2½ teaspoons (just over ⅓ tablespoon).

Nutricost Magnesium Malate Powder: ¼ cup.

Final Recipe (Scaled to Cups):

Salt: ½ cup.

Potassium Citrate: ~⅓ cup.

Magnesium Malate: ¼ cup.

All the links
https://www.crossfitgarage.com/tspc

Garage Fitness  Online
https://www.garagefitness.online/

The Garage Games
https://www.thegaragegames.com/events/world-wide-wod-gym-resolutions-2020/

Carnivore Kickstarter
https://go.smartandsimplenutrition.com/carnivore-challenge

Potassium Chloride vs. Potassium Citrate: The speaker discusses the difference between potassium chloride and potassium citrate when making homemade electrolyte drinks. Potassium chloride is obtained by mining, while potassium citrate is made by combining potassium bicarbonate and citric acid. The speaker explains that recipes often call for using potassium citrate, which can be easier on the stomach and kidneys but may spike blood sugar, while potassium chloride is better for staying in ketosis but can be harder on the body.
Electrolyte Recipe Ratios: The speaker provides a revised recipe for homemade electrolytes, with the following ratios:
- Redmond Real Salt: 1/2 cup
- Potassium Chloride Powder: ~2.5 teaspoons
- Magnesium Malate Powder: 1/4 cup
The speaker cautions that the ratios in many online recipes may be confusing, with some calling for a third cup of potassium citrate, which is much more than the 2.5 teaspoons of potassium chloride. It's important to understand the differences between the two forms of potassium and use the correct amounts.
Importance of Proper Electrolyte Balance: The speaker emphasizes the importance of getting the electrolyte ratios right, as improper use of potassium chloride or citrate can be hard on the kidneys and stomach. Maintaining proper electrolyte balance is crucial, especially for those following strict low-carb or carnivore diets.
Podcast Episode Overview: The episode covers the speaker's personal experience with making homemade electrolyte drinks, the differences between potassium chloride and citrate, and how to properly formulate an electrolyte mixture. The speaker provides a revised recipe and cautions listeners to be careful when following online recipes to avoid potential issues with electrolyte imbalance.
Podcast Show Description: The Fitness Food Finances podcast focuses on building a strong foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. The host, Andy McCann, discusses how to live a healthy and resilient life, covering topics related to fitness, nutrition, mindset, goals, and various lifestyle-related subjects.

On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

Garage Fitness Online - Landing page
https://www.crossfitgarage.com/garage-fitness-online

As a podcast
https://crossfitgarage.buzzsprout.com

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@AndyMcCann42