Electrolytes are important for maintaining proper hydration levels and for optimal muscle and nerve function. Protein powder, on the other hand, is a convenient source of dietary protein for those looking to increase their protein intake. Combining protein powder with electrolytes can provide both benefits, but it's important to consider the type and amount of electrolytes and protein, as well as individual needs and goals.
Electrolytes, such as sodium, potassium, and magnesium, are lost through sweat during exercise, which can lead to dehydration and muscle cramps. Therefore, replenishing electrolytes is important for maintaining hydration levels and preventing electrolyte imbalances. One study published in the Journal of the International Society of Sports Nutrition found that a sports drink containing both protein and electrolytes improved hydration status and endurance performance compared to a carbohydrate-electrolyte sports drink (1).
Protein, on the other hand, is essential for muscle growth and repair, and protein powder is a convenient way to increase protein intake. Several studies have shown that protein supplementation, including protein powder, can improve muscle protein synthesis and promote muscle growth and repair when combined with resistance training (2,3).
Combining protein powder with electrolytes can provide both benefits, but it's important to consider the type and amount of electrolytes and protein, as well as individual needs and goals. For example, someone who is trying to build muscle may require a higher protein intake than someone who is primarily concerned with hydration during exercise.
When it comes to the type and amount of electrolytes and protein, it's important to choose a product that is specifically formulated for both hydration and protein supplementation. Some protein powders may contain added electrolytes, but the amount and type may not be sufficient for optimal hydration. Additionally, some electrolyte drinks may contain added protein, but the amount and quality may not be sufficient for optimal muscle growth and repair.
- Miller, P. C., Bailey, S. P., Barnes, M. E., Derr, S. J., & Hall, E. E. (2010). The effects of protease supplementation on skeletal muscle function and DOMS following downhill running. Journal of Sports Science & Medicine, 9(2), 269–277.
- Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53.
- Churchward-Venne, T. A., Burd, N. A., & Phillips, S. M. (2012). Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism. Nutrition & Metabolism, 9(1), 40.