Actually, I pasted the wrong one, Potassium not Magnesium. This is the magnesium chat. "The ideal magnesium intake for an adult male is typically based on general guidelines but can be adjusted for body size, muscle mass, and activity level. Here's an overview tailored to a man who is 2m tall, 134kg, and has high muscle mass: --- General Magnesium Recommendations Recommended Dietary Allowance (RDA): For adult men (19–30 years): 400 mg/day For adult men (31+ years): 420 mg/day Factors That May Increase Magnesium Needs 1. Body Size: Larger individuals may require more magnesium due to increased body mass. 2. High Muscle Mass: Magnesium plays a vital role in muscle contraction and relaxation, so high muscle mass increases demand. 3. Physical Activity: Active individuals lose magnesium through sweat, requiring additional intake. 4. Dietary Absorption: Diets high in calcium or fiber can reduce magnesium absorption. Estimated Ideal Magnesium Intake For a man with your body composition: Baseline RDA: 420 mg/day Adjusted for Body Size and Muscle Mass: +20–30% Estimated requirement: 500–550 mg/day If Highly Active: Add an extra 50–100 mg/day, depending on the intensity of activity. --- Sources of Magnesium You can meet your magnesium needs through diet or supplements: Dietary Sources Leafy Greens: Spinach (78 mg per 1/2 cup cooked) Nuts and Seeds: Almonds (80 mg per 1 oz), Pumpkin seeds (150 mg per 1 oz) Legumes: Black beans (60 mg per 1/2 cup cooked) Whole Grains: Quinoa (60 mg per 1/2 cup cooked), Brown rice (42 mg per 1/2 cup cooked) Fish: Mackerel (100 mg per 3 oz), Salmon (26 mg per 3 oz) Dark Chocolate: 70–85% cocoa (64 mg per 1 oz) Supplementation Forms: Magnesium citrate, glycinate, or malate are highly bioavailable and less likely to cause digestive upset. Dosage: Aim for 200–300 mg/day from supplements if your diet doesn’t provide enough. Caution: Do not exceed 350 mg/day from supplements unless under medical supervision, as excessive intake can cause diarrhea or other side effects. --- Monitoring and Adjustments Signs of Deficiency: Muscle cramps, fatigue, irregular heartbeat, or weakness. Signs of Excess: Nausea, diarrhea, or abdominal cramping (rare from dietary sources alone). Would you like advice on combining magnesium with other nutrients like calcium or vitamin D for better absorption? "
Well I learned something as a result browsing YouTube. Sometimes when I had a long day at my forge, not using power equipment I'd get diarrea and I now know this is similar to what can happen with triathletes, or anybody extreme exertion. Seems it's not a fluid/electrolytes issue but the lower intestine running out of glutimate which is the cellular fuel the first layer of cells. I wondered, no bad food, Pedalite, sufficient water but it was probably low glutimate.
A balance of eating well, eating at the right time (to promote a healthy circadian rhythm), working towards eliminating mitochondrial dysfunction via all of the above and more including supplements is what is needed .... hahaha