View Full Version : Sodium in Diet

09-27-2013, 10:46 AM
I'm new to the site and have been trying to drop body fat, gain muscle, and get into a healthier lifestyle for the last year with exercise and calorie counting. I haven't really been paying much attention to my protein/carb/fat intake until lately (things have been going much better since getting this in check) which also made me look at my sodium intake because I paid more attention to other categories on labels. I've been pretty good about being at 40/40/20 but I have been taking in about 2,700mg of sodium daily. This number seems really high to me just because it is a high number not because I know what it should be, if it makes a difference my calories are usually between 2,000 and 2,300 depending on the day. Is this high for sodium levels or am I just thinking it is big because other numbers are lower. Does it even really play a huge part in weight loss? Thanks for any help

09-27-2013, 10:51 AM
At this point I wouldn't be concerned with sodium intake, just keep concentrating on hitting your macros for weight loss. Nice work so far.

09-27-2013, 10:52 AM
Your sodium intake might be too low, especially if potassium intake is sufficient.

Also, do not use ratios to determine macronutrient intake as they do not take into consideration physiological sufficiency.

Rather, set intake as follows:

Protein: ~0.8 grams per pound of ideal bodyweight -- the highest amount justified by research. ([url=http://mennohenselmans.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/)

Fat: ~0.45 grams per pound of ideal bodyweight -- the lowest amount implied by clinical observation.

Remaining caloric budget: whatever mix of macronutrients you prefer -- as implied by research. (http://www.nejm.org/doi/full/10.1056/NEJMoa0804748)

09-27-2013, 11:39 AM
first off do not use ratios to determine macros
secondly there is no need to worry about sodium intake unless you have a medical condition and/or are a hyper responder. i get well over 12g of sodium daily and have for years and have no problems. heres a nice little article http://www.mac-nutrition.com/salt-blood-pressure-and-dietary-guidelines/

09-27-2013, 12:10 PM
Thanks guys this is all fairly new to me and seeing that big number when looking at everything scared me a little.

09-27-2013, 12:27 PM
I've heard from a nutritionist, which means nothing in this day and age, that potassium and sodium should be in a 2 to 1 ratio, but it really doesn't matter.
I'd just listen to wonderpug and cumminslifter, if you don't have a health condition then don't worry.