PERFORMANCESTRONG SUPPORT
Electrolytes (Na/K/Mg)
Sweat a lot or eat clean? You probably need more sodium than you think.
EFFECTIVE DOSE
500–1500 mg sodium per training session in the heat; 200–400 mg magnesium/day
TIMING
Pre or intra-workout; magnesium at night is fine
HOW IT WORKS
Maintains plasma volume, nerve conduction, and muscle contraction under sweat losses.
WHAT THE EVIDENCE SUPPORTS
- Prevents cramping and performance drop-off in long/hot sessions
- Rehydration efficiency
WHAT TO LOOK OUT FOR
- Most 'electrolyte' powders are 90% flavor and 200 mg of sodium — read the label.
- Sugar-free is fine; carbs help absorption on very long efforts (>90 min).
SIDE EFFECTS
- GI upset with huge sodium hits on an empty stomach
SOURCES
Reviewed 11/1/2025 · Brawn Supplement Reviewer
Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.