When training volume and intensity increase, nutrition problems tend to show up fast. Energy drops mid-session. Lightheadedness sets in. Cramping appears after training. Most people assume they need a better program or a new supplement.
In my case, the issue was simpler. I was under-fueling carbohydrates and under-replacing salt.
I had several bad sessions where I felt lightheaded during training and wiped out afterward. I was sweating heavily and drinking plenty of water, but nothing improved. In hindsight, the cause was obvious. Low blood sugar during training and diluted electrolytes from replacing sweat with water alone.
Carbohydrates are not optional when lifting heavy. They support training intensity, coordination, and output. If glycogen is low, performance suffers quickly. This is especially noticeable during longer sessions or high-volume work.
Salt matters just as much. Heavy training means heavy sweating. Sodium is lost rapidly, and failing to replace it leads to fatigue, dizziness, and cramping. Drinking water without salt only makes the problem worse.
Now I sip a simple drink during training.
I use roughly half a tablespoon of sugar or honey in 24 to 32 ounces of water, depending on the bottle. I add a generous pinch of iodized table salt. Sometimes I include a small amount of Morton’s Lite Salt for potassium. That is it.
This change alone made a noticeable difference. Energy stays stable throughout the session. Focus improves. Post-training cramping disappeared.
I do not use pre-workouts. I am sensitive to caffeine and stopped using it years ago due to sinus tachycardia issues. I do drink decaf coffee daily, which still contains a small amount of caffeine, but it has no role in my training.
Most hydration products and pre-workouts are unnecessary. You are paying for flavoring, branding, and under-dosed ingredients. Salt, carbohydrates, and water cover what actually matters.
If you train three to four days per week and sweat heavily, salt your food aggressively. You are not sedentary. You are not eating at maintenance. You are not a normal case that needs to fear sodium intake.
Training hard changes the rules.Â
Eat enough carbohydrates. Replace salt.
Keep it simple and repeatable.