THE CARNIVORE DIET BENEFITS
The carnivore diet is a powerful nutritional regimen that eliminates plant-based foods and focuses solely on meat, eggs, and some forms of dairy. It sounds radical, and it is - but the carnivore diet results are impossible to ignore.
But as with any lifestyle change, it’s important to consider both the carnivore diet pros AND cons. One of the most concerning carnivore diet side effects is improper electrolyte imbalance since you’re not consuming carbs like you used to.
This can lead to fatigue, muscle cramps, brain fog, and dizziness. The good news is we’ll show you how to get electrolytes on carnivore diet so you can avoid this and reap all the carnivore diet benefits without any discomfort!
There are plenty of ways to get carnivore diet electrolytes, like salt, organ meats, fish, and more. You can also get the best electrolytes for carnivore diet in supplement form for more consistency. Learn all about the carnivore diet and electrolytes below!
What You Need to Know About Carnivore Diet and Electrolytes
Let’s start with an explanation of why you need carnivore diet electrolytes in the first place.
What is the Carnivore Diet?
So, what is the carnivore diet and how does the carnivore diet work? The carnivore diet rules cut out all plant-based foods, including fruits, vegetables, grains, and other processed foods. What can you eat on the carnivore diet then? Simple - anything derived from animals!
The carnivore diet food list includes steak, chicken, pork, fish, eggs, and more. Some who follow the carnivore diet eat dairy as long as it doesn’t cause any sort of digestive discomfort. After all, the whole foundation of the diet lies in eliminating sources of inflammation and irritation.
Is the carnivore diet healthy, though? It certainly can be. Many people turn to carnivore to simplify their nutrition or manage autoimmune issues and chronic conditions. We have more resources on using the carnivore diet for inflammation, carnivore diet type 1 diabetes, and more.
While cutting out plant foods and carbohydrates leads to an array of positive outcomes, it also comes with unique challenges - particularly regarding hydration and nutrient balance. So why do you need electrolytes on carnivore diet? Let’s explain what exactly these are first.
What are Electrolytes?
These essential minerals include sodium, potassium, magnesium, and calcium. Each plays a role in regulating vital bodily functions - like maintaining fluid balance, supporting nerve signaling, and enabling muscle contractions.
Without ample electrolytes, you’ll experience symptoms such as fatigue, muscle cramps, and dizziness. Technically, this can happen no matter what diet you’re following - even vegans might find they’re not getting enough electrolytes through diet alone.
The issue is certainly pronounced on the carnivore diet, though. Understanding how to get electrolytes on carnivore diet is a non-negotiable for reaping all the benefits it has to offer.
Why Do You Need Electrolytes on Carnivore Diet?
So why do you need electrolytes on carnivore diet? It all comes down to the carnivore diet macros - more specifically, a lack of carbs on carnivore diet.
It’s true that carbohydrates can be a common dietary irritant for some, but they do play an important role in how your body processes nutrients and fluids.
They help retain water and electrolytes. Without them, your kidneys excrete sodium and water at a faster rate. This can disrupt your body’s natural electrolyte balance, leading to dehydration and reduced efficiency in muscle contractions and nerve signaling.
While you need carnivore diet electrolytes at all stages, they are especially important during the initial adaptation phase. The first few weeks as you shift to this nutritional regimen can be tough.
Your body has to work harder to maintain equilibrium as it learns to use fat for fuel instead of carbs. It needs higher levels of sodium, potassium, and magnesium than before. Otherwise, you’ll feel the “carnivore flu” or “keto flu” to a greater extent.
Moreover, you’re going to be consuming a lot more meat on the carnivore diet than you did previously. This means you’re eating a lot more protein. As a result, your body will excrete more calcium, and you need to replenish those levels that are lost.
Proper carnivore diet electrolyte intake doesn’t just prevent discomfort, it directly impacts your energy levels, exercise performance, and mental clarity. It’s especially important for carnivore bodybuilders and carnivore athletes who sweat a lot.
That being said, we’ll walk you through how to get electrolytes on carnivore diet below.
How to Get Electrolytes on Carnivore Diet
We wholeheartedly believe that the best way to get electrolytes on carnivore diet is through food rather than supplements. Yes, supplements have their place - and we’ll help you find the best electrolytes for carnivore diet in just a moment.
However, whole food is more bioavailable. Mother Nature has provided all the best electrolytes for carnivore diet in animal sources, from sodium to calcium, magnesium to potassium. Here’s how to get electrolytes on carnivore diet through food alone.
Sodium From Salt
Low-sodium intake is associated with symptoms like dizziness or brain fog. Since most processed foods are eliminated, you’ll need to intentionally add salt to your carnivore diet meals. Not all salt is created equal, though.
Stick with high-quality salts like Himalayan pink salt or Redmond Real Salt, which provide trace minerals alongside sodium. Sprinkle it generously on meats, in bone broth, or even dissolve it in water to create a quick electrolyte drink.
Most of our carnivore dinner ideas, carnivore diet lunch ideas, and carnivore diet breakfast ideas are designed to up your salt intake naturally.
Potassium From Meat and Organ Meats
The best carnivore meats are fattier cuts, since fat is going to be your primary fuel source going forward. Think ribeyes and ground beef. They help you get enough carnivore diet fat intake.
These also happen to be great sources of potassium, which supports muscle function and nerve signaling. You should also eat plenty of pork on carnivore diet, as it’s loaded with potassium.
None are more concentrated in potassium than carnivore diet organ meats, though. These are the best ways to avoid nutritional deficiencies on the carnivore diet. It’s as easy as adding a few ounces of organ meat to your weekly meal rotation.
You can also get potassium through fish like salmon, while simultaneously keeping your meals fresh and exciting with varying protein sources. Speaking of fish…
Magnesium From Fish and Bone Broth
Magnesium plays a role in more than 300 unique bodily processes, ranging from muscle relaxation to energy production, nerve health, and more. In other words, you can’t afford to live without it!
Fortunately, fish provides a wealth of magnesium - along with so many other great nutrients you won’t get from other protein sources, including omega-3 fatty acids. Stick with fatty fish like mackerel and sardines.
You can also get magnesium through bone broth, which should be consumed on a regular basis. Slow-simmered bones offer a wealth of nutrients that can help you round out your 30-day carnivore diet meal plan.
Calcium From Dairy or Fish With Bones
You may be wondering, can you drink milk on carnivore diet, or can you eat cheese on carnivore diet? Technically, they’re animal-based sources. So if you can tolerate dairy, yes, these are approved.
In fact, they can be a great way to get more carnivore diet electrolytes in - particularly calcium. Calcium is critical for bone strength and muscle function, so incorporate a few servings of dairy each week.
If you do decide to avoid dairy, don’t sweat it. You can still get your calcium intake through fish with edible bones - like sardines or canned salmon. Of course, all these carnivore diet electrolytes can be consumed through carnivore diet supplements, too.
Supplements to Fill in the Gaps: Tips on Choosing the Best Electrolytes for Carnivore Diet
Remember, whole food is the way to go - but learning how to get electrolytes on carnivore diet is so important that if you struggle with it, supplementing with the best electrolytes for carnivore diet is a viable alternative. Here’s how our advice on what to look for.
Electrolyte Powders vs Tablets
The two most popular options are powders and tablets, and each has its pros and cons. Powders are great for customizing your serving size at home, but tablets take the cake from a convenience perspective, especially on the go.
If you sweat a lot during workouts or in hot climates, powders might be a better option for hydration because they integrate more easily into your routine.
What About Liquid Electrolyte Additives?
You may even find liquid electrolyte “drops,” which are also really convenient. We consider these to be interchangeable with tablets. They tend to be free of unnecessary fillers and can be added directly to water for simplicity.
However, they are more controllable in terms of dosage, similar to powders, for the best of both worlds. You can add as many drops as you need to reach your electrolyte goals. We’ll talk about how much electrolytes on carnivore diet to aim for in a moment.
Avoiding Additives and Sweeteners
Whatever style you choose, the best electrolytes for carnivore diet are free from artificial sweeteners, gums, or dyes that don’t align with the carnivore diet. These can irritate the gut or disrupt the diet’s simplicity.
Enjoy peace of mind by choosing products with minimal, straightforward ingredient lists - ideally, just containing the pure electrolytes themselves without any enhancements.
Prioritize Bioavailability
The specific form of electrolytes matters, too. This is where understanding bioavailability becomes important. It speaks to how easily your body can absorb and use a supplement.
For example, magnesium glycinate or potassium citrate tend to be more bioavailable than magnesium chloride or potassium gluconate. Not only will your body be able to use these better, but you’ll deal with fewer side effects as a result.
So, take your time to research the best electrolytes for carnivore diet before adding them to your routine. That being said, how much electrolytes on carnivore diet do you need?
How Much Electrolytes on Carnivore Diet?
Just like questions such as how many calories on carnivore diet you need, figuring out how much electrolytes on carnivore diet is very individualized. It depends on your activity level, body size, and how long you’ve been following the diet. Here are some guidelines, though:
- Sodium: 3,000-5,000 mg per day (roughly 1.5-2 teaspoons of salt). This can increase if you’re highly active or sweating heavily.
- Potassium: 3,000-4,700 mg per day.
- Magnesium: 300-400 mg per day.
- Calcium: Around 1,000 mg per day.
A better approach is to listen to your body. Fatigue, muscle cramps, and dizziness are signs you may need more electrolytes. Start with these recommendations and ramp up as needed.
Hydration Strategies Beyond Electrolytes
We don’t want you to leave here thinking that avoiding dehydration is as simple as consuming more electrolytes. There’s a bit more to it than that. Here are some more tips on hydration beyond consuming ample electrolytes:
- Don’t Overhydrate: Drinking excessive amounts of water can dilute your electrolyte levels and actually cause more harm than good. Sip water throughout the day, but let thirst guide you.
- Water Quality: Not all water is created equal. Choose filtered or spring water to avoid contaminants like chlorine, heavy metals, or excess fluoride that can disrupt mineral balance.
- Pair Water With Electrolytes: Always include electrolytes, especially sodium, when drinking large amounts of water to avoid flushing out vital minerals. A pinch of salt in your water can make a big difference.
- Monitor Urine Color: Light yellow urine is a good sign of proper hydration. Clear urine may indicate overhydration. Just be aware that supplements can mess with your urine color to some extent.
Follow these strategies and you’ll be well on your way to making the most of the carnivore diet without stressing about electrolyte imbalance and all the consequences that come with it!
Final Words on Carnivore Diet Electrolytes
That does it for our guide on how to get electrolytes on carnivore diet. Whether through salt, organ meats, or quality supplements, all that matters is you’re getting ample sodium, potassium, magnesium, and calcium. This will help you avoid fatigue and digestive discomfort.
Find more carnivore diet tips in our blog, like gaining weight on carnivore diet, how to start the carnivore diet, keto vs carnivore diet, carnivore diet desserts, carnivore diet muscle gain, carnivore diet eggs, carnivore diet constipation, carnivore diet fast food, coffee on carnivore diet, modified carnivore diet, paleo vs carnivore, and more.
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