Just like most people need a steady supply of memes to get through the day, our body needs a steady supply of electrolytes to thrive – and especially so when it comes to Carnivore, Keto and other Animal-Based Diets.
It’s a missing element for many people that take up this way of eating, and something I wished I would supplement within my first 30 days of Carnivore.
So in this article I wanted to go through:
- What Electrolytes are
- What are the benefits of electrolytes
- The side effects of low electrolytes
- My experience with increasing my electrolytes since going carnivore
- Why sports drinks are trash and a bad idea to get electrolytes
- The best ways to get electrolytes in on a meat-based diet
- The electrolyte supplement I recommend
What Are Electrolytes?
Electrolytes are minerals that carry an electric charge and are present in our body fluids, including blood, sweat, and urine. The most common electrolytes are sodium, potassium, magnesium, calcium, chloride, and phosphate.
Sodium and chloride are the primary electrolytes in extracellular fluid, while potassium and magnesium are the primary electrolytes in intracellular fluid. Calcium and phosphate are found in bones and teeth, and also play a critical role in muscle and nerve function.
Basically, Electrolytes are like the seasoning for your body’s own meat stock/soup. Just like how too little or too much seasoning can ruin a soup, an imbalance of electrolytes can cause problems in your body. So, let’s make sure we add just the right amount of “flavour” to our bodies with the proper intake of electrolytes.
Forgive me for that terrible analogy, but it’s better to ask for forgiveness than permission 😂 …
What Are The Benefits of Electrolytes?
- Maintaining Fluid Balance: Electrolytes help to regulate the balance of fluids in your body by controlling the amount of water that is in your cells and in the spaces between your cells.
- Supporting Nerve and Muscle Function: Electrolytes are important for transmitting nerve impulses and contracting muscles. Sodium, for example, is essential for muscle contractions, while potassium is important for nerve function.
- Regulating Heart Function: Electrolytes such as calcium, magnesium, and potassium help to regulate the electrical signals that control your heart rate and rhythm.
- Supporting Bone Health: Electrolytes like calcium and phosphorus are important for maintaining strong bones and teeth.
- Aiding Digestion: Electrolytes play a role in the digestive process by helping to regulate the movement of fluids through your digestive tract.
- Boosting Energy: Electrolytes help to maintain proper hydration levels, which is essential for maintaining energy levels throughout the day.
- Improving Athletic Performance: Adequate levels of electrolytes can help to improve athletic performance by reducing the risk of dehydration and helping to maintain proper muscle function.
What Are The Side Effects of Low Electrolytes?
Ok please don’t get all hypochondriacy on me, but these are some potential side effects/symptoms of low electrolytes. It’s important to know as you might be experiencing some of them, and might give you what you need to start including more.
- Muscle Cramps: Electrolytes, such as calcium, magnesium, and potassium, are essential for proper muscle function. Low levels of these electrolytes can cause muscle cramps, spasms, and weakness.
- Fatigue: Electrolyte imbalances can lead to fatigue and weakness, as the body’s cells are not receiving the energy they need to function properly.
- Irregular Heartbeat: Electrolytes like calcium, magnesium, and potassium play a critical role in regulating the electrical signals that control the heart’s rhythm. Low levels of these electrolytes can lead to irregular heartbeats, or arrhythmias.
- Dehydration: Electrolytes are important for regulating fluid balance in the body. Low levels of electrolytes can cause dehydration, which can lead to symptoms such as thirst, dry mouth, and dark urine.
- Headaches: Electrolyte imbalances can cause headaches, particularly those that are accompanied by other symptoms such as dizziness, nausea, and confusion.
- Nausea and Vomiting: Low levels of electrolytes can cause nausea and vomiting, particularly in cases of severe dehydration or electrolyte imbalances.
- Confusion: Electrolyte imbalances can cause confusion, disorientation, and even seizures in severe cases.
The Carnivore / Keto Flu
One common challenge of starting a carnivore diet is the risk of experiencing keto flu, a group of symptoms that can occur during the transition to ketosis. These symptoms can include fatigue, headaches, muscle cramps, and dizziness.
Electrolytes can help to prevent keto flu by ensuring proper hydration and electrolyte balance. By ensuring you get enough sodium, potassium, and magnesium, you can reduce the risk of these symptoms and ensure a smooth transition to ketosis.
My Experience With Electrolytes
In my first 30 days on Carnivore I went strict/pure carnivore. No supps no nothing.
Around day 18 I went into ‘die off’ or the Keto Flu as my body was transitioning into ketosis.
I felt horrible for about a week, fatigue, aching joints, massive headache, could barely do life, felt like I was gonna die 😂
What I didn’t do was be prepared for this. There are two things I wish I did through this period that would have made a difference… Coffee Enemas and most importantly, Electrolytes.
Through the research I’ve done, people that take Electrolytes during this period bounce back faster or in some cases don’t even experience the dreaded keto flu. Ok it’s not as bad as the man flu or anything like that, but it’s not nice to be knocked around no matter how long it is.
Once I started taking them after the 30 days, I noticed a noticeable improvement in my stress, muscle cramps, mental performance and even fitness when I was hiking regularly. Plus I didn’t feel as thirsty.
So at that point electrolytes became a daily thing in my diet and the first supplement I re-introduced.
Why Sports Drinks Are A Trash Way To Get Electrolytes
I’m in the process of writing up a bigger article on this with some new information I’ve been researching, but these days there are so many sports drinks out there that ‘claim’ to be electrolyte drinks… but really have a lot of sugar, artificial sweetener or ingredients, and their electrolyte ratios are just outta whack.
So honestly they are a waste of money. You’re better off getting it from a good electrolyte supplement, and getting some from food where you can.
How To Get Electrolytes on a Meat Based Diet
Getting enough electrolytes on a carnivore diet can be challenging because many electrolyte-rich foods, such as fruits and vegetables, are restricted on this type of diet. However, there are several ways to get electrolytes on a carnivore diet, including:
- Consuming Salt: Sodium is one of the primary electrolytes in the body, and consuming salt can help to replenish sodium levels. You can add salt to your meals or drink meat stock, which is naturally high in sodium.
- Eating Organ Meats: Organ meats, such as liver and kidneys, are rich in several essential minerals, including potassium, magnesium, and zinc.
- Drinking Bone Broth or Meat Stock: Meat stock is a nutritious and electrolyte-rich beverage that is made by simmering bones and connective tissue in water for 3 hours. It is high in minerals such as calcium, magnesium, and potassium.
- Adding Seafood to Your Diet: Seafood is a good source of several electrolytes, including potassium, magnesium, and calcium. Fish, shrimp, oysters, and other seafood. All that. I’m not a big seafood guy so this isn’t a reliable source for me.
- Using Electrolyte Supplements: There are a bunch available on the market, but not all are created equal. Sodii is my favourite and I’ll share with you why in the next section.
- Consuming Dairy Products: Dairy products, such as cheese and yogurt, are good sources of calcium and magnesium, two important electrolytes. However, it’s important to note that dairy is not allowed on strict carnivore diets.
My Favourite Electrolyte Supplement
Ok now I’ve tried a few and this one is my favourite. This is a sponsored post, but I would use them even if I wasn’t being paid.
It’s from a brand called Sodii. They’re an Australian brand (but also ship internationally too, the exchange rate is great for my US friends).
They’ve got the perfect ratio of sodium, potassium and magnesium, and their sodium is sourced from Lake Deborah in Western Australia – so you know you’re getting a PURE source.
I was a bit nervous trying them because they use stevia as a natural flavour, but luckily my sensitive gut had ZERO reaction to it. Which was incredible because for the first time in 60 days I tasted something sweet.
I take 1-2 sachets a day and I notice it when I don’t have them. I took 2-3 a day when I was doing my daily enemas to make sure I was replenishing my supplies.
If you’re interested in trying, they’ve been generous enough to give me a 15% off code that you can use…
Get 15% off your first order with the code ‘roryskitchen’ at www.sodii.com.au/roryskitchen
Final Thoughts
I’m working on a longer video to go up on YouTube and explain some more things in depth, but my final thoughts are – it doesn’t hurt to add more electrolyte rich foods and supplement especially when you’ve gone animal based!
