Potassium, Essential In The Diet Of Athletes

If you are a professional sportsman or do physical activity regularly, we present the properties of potassium, essential for your diet.
Potassium, essential in the diet of athletes

Potassium is essential for anyone who plays sports. For this reason, today we will explain to you what all the benefits of this mineral are and, in addition, we will show you which foods contain the highest percentage of it.

As you will see, it is very easy to cover the recommended daily potassium requirement and we will help you do it naturally and without having to resort to dietary supplements.

Potassium: perfect for muscle recovery

During exercise, the body loses a large amount of nutrients through sweating. It becomes necessary to reintroduce the basic minerals into the body: they are used to recover the energy needed after exertion. Especially if the exercise is very demanding or has a very long duration. In fact, tired muscles lose the ability to generate nerve impulses and to carry out physical activity in the correct way.

We advise you to take a short break, in order to recover the minerals that have been lost. A good way to do this is to eat potassium-rich foods.

You can get potassium in two ways: naturally or through dietary supplements. Our recommendation is that whenever possible, choose the first option. This is because the body assimilates potassium better when it comes from a natural source and is associated with a food.

Remedy for cramps

When the exercise is too demanding and is done for a long time, it is normal for cramps to appear. If you are a tennis fan, surely you have seen more than one cramped tennis player, who is assisted by the coach and doctors. Well, the first thing he’s offered is a banana. How come?

Man holds calf for cramp on the beach

Banana is one of the most famous foods for its potassium content. It is a very effective natural way to treat cramps. It allows the muscles to relax and allows them to continue generating nerve impulses.

5 foods rich in potassium

Now that you know that potassium is important for athletes, you will be interested in the foods that contain this nutrient in large quantities. Here is a list that will allow you to fill your refrigerator with fruits and vegetables that are perfect for your daily potassium requirement, especially if you play a lot of sports.

As you will see, taking it is very simple, as it is found in a large variety of foods that are  very versatile and easy to include in your daily diet.

1. Banana

It is probably the most famous fruit on the list, as it is notoriously rich in potassium. In fact, as we will see, there are other foods with a higher concentration of this mineral.

Bananas contain approximately 358 milligrams of potassium per 100 grams.

It is a very popular and widespread type of fruit all over the world. Easy to peel and eat, it is a favorite of children. It also has the advantage that it can be easily carried anywhere. So, if you play sports, always carry a banana or two in your bag.

2. Thistle

This winter vegetable contains 400 mg of potassium per 100 grams of product. Few people know that it is a very healthy, tasty and most importantly easy to cook food. Just sauté it in a pan with a little salt and add some raw ham. A simple recipe that will surprise you.

3. Potato

Many do not know that the potato has more potassium than the banana. Specifically, every 100 grams of product has 420 milligrams of potassium. There is no need to talk about how versatile it is in the kitchen because we all know that it is an ingredient that can be used in an infinite number of ways, for lunch and dinner.

4. Brussels sprouts

Brussels sprouts are one of those foods that you either love or hate. We don’t know which group you belong to, but what is certain is that if you are looking for a potassium-rich food, this is definitely for you. Brussels sprouts contain around 450 milligrams per 100 grams.

5. Avocado

Another potassium-rich food is avocado, an exotic fruit that comes from Latin America. It has nearly 490 milligrams of potassium per 100 grams  and is perfect for making sandwiches, salads or the yummy guacamole .

A bowl of aguacate and a sliced ​​avocado behind

If you exercise regularly, this mineral should always be present in your diet. Include the foods we presented above in your eating routine and you will keep cramps and muscle fatigue at bay. You will shorten your recovery times and prevent many injuries, significantly improving your competitive results.

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