Why You Need More Potassium If You Practice Sports

Potassium is one of the most important electrolytes in the body, according to the Canadian Academy Of Sports Nutrition. Potassium is particularly important for individuals who engage in sports and physical activity.

 

Here are a few reasons why potassium is beneficial for athletes:

 

Muscle function and cramp prevention: Potassium is vital for proper muscle function and contraction. During physical activity, muscles need potassium to work correctly and to help prevent cramps and spasms. Maintaining sufficient potassium levels can optimize muscle performance and lower the risk of cramping.

 

Electrolyte balance and hydration: Potassium, an important electrolyte, works with others like sodium to keep the body’s fluids balanced, crucial for everyone, including athletes. When we sweat during exercise, we lose electrolytes, including potassium. Replenishing these levels is key to staying properly hydrated and maintaining that electrolyte balance, which is vital for overall performance and preventing dehydration, especially during  hot summer days.

 

Energy metabolism: Potassium is involved in energy metabolism and the conversion of carbohydrates into usable energy. During exercise, potassium helps support the energy production process, allowing muscles to perform optimally.

 

Blood pressure regulation: Intense exercise can temporarily raise blood pressure. Potassium’s ability to widen blood vessels helps them relax and supports healthy blood pressure levels, potentially lessening the stress on the heart and blood vessels during physical activity.

 

Recovery and muscle repair: After exercise, potassium aids in the recovery process by supporting muscle tissue repair and reducing muscle soreness. Adequate potassium intake can help facilitate efficient recovery and minimize the risk of delayed onset muscle soreness (DOMS).

 

It’s worth noting that athletes need more potassium than those who are less active because they lose more through sweat and use more energy.

 

 

Watch also: Why Athletes Need More Potassium – Dr. Eric Berg DC

 

 

 

Best Food Sources Of Potassium

 

Eating foods high in potassium, like bananas, oranges, tomatoes, spinach, and yogurt, as part of a balanced diet can help athletes meet their increased potassium needs.

 

Here are some excellent food sources that are rich in potassium:

 

Bananas: Bananas are well-known for their high potassium content. A medium-sized banana typically provides around 400-450 mg of potassium.

 

Avocado: Avocado, a creamy and tasty fruit, is also a fantastic source of potassium. Just half of a medium avocado can give you around 500-600 mg of this important mineral. It’s a great way for athletes to boost their potassium intake naturally.

 

Spinach: Leafy greens like spinach are packed with potassium. One cup of cooked spinach contains around 800-900 mg of potassium.

 

Sweet potatoes: Sweet potatoes are a nutritious source of carbohydrates and also provide a good amount of potassium. A medium baked sweet potato offers approximately 450-600 mg of potassium.

 

White beans: Legumes, including white beans, are excellent sources of potassium. Half a cup of cooked white beans contains roughly 600-700 mg of potassium.

 

Salmon: Besides being a fantastic source of Omega-3s, salmon is also rich in potassium. A 3-ounce serving of cooked salmon provides approximately 300-400 mg of this important nutrient.

 

Yogurt: Yogurt, particularly plain Greek yogurt, is a potassium-rich dairy option. A 6-ounce serving of Greek yogurt can provide approximately 250-350 mg of potassium.

 

Oranges: Citrus fruits like oranges are refreshing and also contain potassium. One medium orange provides about 200-250 mg of this nutrient.

 

Tomatoes: Tomatoes are versatile and can be incorporated into various dishes. One medium-sized tomato offers roughly 250-300 mg of potassium.

 

Coconut water: This hydrating drink is naturally high in potassium. An 8-ounce serving of coconut water can provide approximately 400-600 mg of this electrolyte.

 

 

Remember that potassium requirements can vary based on factors like age, sex, activity level, and specific health conditions.

 

 

Best Supplements with Potassium

 

Life Extension Potassium with Extend-Release Magnesium

 

• This product combines immediate and extended-release Magnesium with a beneficial amount of potassium.

• Sourced using only the finest raw ingredients, certified non-GMO and gluten-free.

• For more than 40 years, Life Extension has been creating advanced and effective formulas, adhering to the highest standards and based on the most recent scientific research.

 

 

 

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Nature’s Bounty Potassium Gluconate

 

• Supports fluid balance

• Contains 2% silica and vegetable stearic acid

   

 

 

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