Usually I would do a 1 hour or 1 1/2 hour indoor ride and used to just drink 800ml of pure water, but after high intensity training, it is possible to feel very tired and weak, and after checking the information, I suspected electrolyte loss.
I am in the process of losing weight with the aim of making my body look leaner, but I have a question.
- Is it appropriate to take just edible salt (1g) + 800ml of water as an electrolyte supplement for 1-2 hours of training (since I am from China, the law requires that the iodine content of commercially available edible salt is 20-30mg/kg)
2.SIS gel is quite expensive in China, I can’t buy it for a long time, I read many posts in the forum about homemade electrolyte drinks, such as adding sodium citrate, honey (which contains glucose and fructose), fresh lemon juice
But if I consume these sugars during my weight loss period, will it have an effect on the fat loss effect and I will gain weight?
3.Can you recommend a list of recipes that fit my exercise schedule, or do I just need to consume water + salt?