Electrolytes are a cornerstone of health for anyone on a low-carb or carnivore diet. They combat fatigue, headaches, and muscle cramps by replenishing key minerals like sodium, potassium, and magnesium. While many turn to popular electrolyte products like LMNT, controversy has arisen around certain formulations, particularly due to the inclusion of maltodextrin.
In this post, we’ll explore the concerns surrounding LMNT, discuss the cleaner “Raw Unflavored” version, and provide a simple, cost-effective recipe to make your own electrolyte drink at home.
Why Electrolytes Matter on a Carnivore Diet
When you switch to a carnivore or low-carb diet, your body depletes glycogen stores, which causes you to lose water and essential minerals. This can lead to symptoms often referred to as the “keto flu,” including:
- Fatigue
- Headaches
- Muscle cramps
- Dizziness
Electrolyte supplementation helps prevent these issues by restoring balance and keeping your body functioning optimally.
The LMNT Controversy
LMNT is a popular electrolyte brand, loved for its high sodium content and clean reputation. However, some formulations, especially flavored varieties, include maltodextrin—a carbohydrate additive often derived from corn. Here’s why this has raised concerns:
- Maltodextrin’s Glycemic Impact: Maltodextrin has a high glycemic index, potentially spiking blood sugar levels—a concern for anyone on a low-carb or ketogenic diet.
- Ingredient Transparency: While LMNT’s flavored packets list maltodextrin as part of their flavoring system (in small amounts), this can still be off-putting for those aiming for a strictly clean, additive-free diet.
The Better Alternative: LMNT Raw Unflavored
For those who prefer a clean electrolyte solution, LMNT’s “Raw Unflavored” option offers a maltodextrin-free alternative. It contains only:
- Sodium chloride (salt)
- Potassium chloride
- Magnesium malate
This simple formulation is ideal for purists, but at ~$1 per packet, it can still get expensive if used daily.
Make Your Own Electrolyte Drink
If you’re looking for a cost-effective, clean alternative to LMNT, here’s a DIY recipe that’s simple, customizable, and free from additives like maltodextrin.
Homemade Electrolyte Recipe
Ingredients:
- 1 teaspoon Jacobsen or Redmond Real Salt (high-quality salt free of microplastics and heavy metals)
- ½ teaspoon potassium chloride (available as “NoSalt” or “Lite Salt” in grocery stores)
- ¼ teaspoon magnesium malate powder (or magnesium citrate if malate isn’t available)
- 16–20 ounces of water or sparkling mineral water
Instructions:
- Mix all ingredients into a glass of water or sparkling mineral water. Stir until dissolved.
- Taste and adjust the ratios to your preference. Add more water if the mix tastes too strong.
Optional Variations:
- Add a squeeze of fresh lime, lemon, or grapefruit juice for natural flavor.
- Sweeten naturally with a few drops of liquid stevia or monk fruit extract, if desired.
- Use flavored, unsweetened carbonated water for a fun twist (e.g., lime or berry sparkling water).
Why This Recipe Works
- Cost Savings: By using bulk ingredients, you can save hundreds of dollars annually compared to prepackaged electrolyte drinks.
- Ingredient Control: You know exactly what’s going into your mix—no hidden additives, fillers, or maltodextrin.
- Customizable: Adjust the sodium, potassium, or magnesium levels to meet your specific needs.
Conclusion
Electrolytes are vital for anyone on a carnivore or low-carb diet, but not all electrolyte products are created equal. While LMNT has earned its place as a trusted brand, the inclusion of maltodextrin in flavored varieties has sparked valid concerns. The “Raw Unflavored” version offers a cleaner alternative, but making your own electrolyte drink at home is the ultimate solution for those seeking affordability, control, and purity.
Try the recipe above and see how much better you feel with a clean, balanced electrolyte drink. Whether you’re avoiding maltodextrin, looking to save money, or just want a DIY option, this recipe ensures you stay hydrated and energized without compromise.
Try the Carnivore Bar: A Perfect Pair for Your Carnivore Lifestyle
The Carnivore Bar is another simple, clean solution for those on a carnivore diet. Made with 100% animal-based ingredients, it’s a convenient option to fuel your body and stay on track with your health goals.
Why Choose the Carnivore Bar?
- Pure Ingredients: Just meat, fat, and salt—no fillers or additives.
- Portable Nutrition: Great for work, travel, or post-workout fuel.
- Satiating: High in protein and fat to keep you full for hours.
Take Action Today
Fuel your body with clean, trusted nutrition that complements your DIY electrolyte drink and carnivore lifestyle.