Healthy Recipes

Keto Electrolyte Drink

Keto Electrolyte Drink

This is a recipe I came privy to when researching the work of Jeff S. Volek and Stephen D. Phinney.  The number one issue I see with the athletes I work with is the imbalance in their electrolyte profile.  Especially for those who are adopting or trying to become a keto or low carb athlete.  An amazing thing happens to the organs when we remove the chronic signals of insulin.  One is that the kidney no longer holds on to all that sodium, potassium and other electrolytes such as magnesium as it once did.  

This recipe is great for those starting on the low carb or keto pathway as well as for my athletes.  Give it a try! 

Ingredients:

5 cups water or herbal tea of choice
½ cup lemon or lime juice (120 ml/ 4 fl oz)
1 tsp potassium chloride (see Tips below for alternatives)
¼-1 tsp salt (I like pink Himalayan) – If too salty, pair back on amount of salt
2 tbsp Natural Calm magnesium supplement (12 g/ 0.4 oz)
¼ cup powdered Erythritol or Swerve (40 g/ 1.4 oz) (Blend the Erythritol in a blender for better mixing)
Optional: 20-30 drops liquid Stevia or to taste

*** For my heavy/salty sweaters *** add 1 tsp of Trace Minerals 40,000 Volts.

Instructions:

Juice the lemons or limes (or a combination of both).

Place everything in a jug and stir until well combined and not particles appear on the bottom or jug or container.

Add some ice cubes if needed and enjoy! If you suffer from keto-flu symptoms, have 2-3 cups per day with meals (3 cups only if you are physically active and have no stomach discomfort) and also add more sodium or Trace Minerals 40,000 Volts to your diet.  You can also try Homemade or store bought Bone Broth.  Store in the fridge for 3-4 days.

Tips:

Drink with meals (not on an empty stomach). Start with a cup per day and increase to no more than 2 cups per day to avoid stomach discomfort.
Instead of potassium chloride, you can use lite salt or cream of tartar.

You can use coconut water instead of water for extra electrolyte boost, especially potassium and sodium.  The downside is that coconut water may be too high in carbs for some people.  There are about 6 grams of net carbs, 600 mg potassium, 252 g sodium and 60 mg magnesium per cup of coconut water.

By: Sean

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