Potassium is a chemical element responsible for many processes, occurring in living organisms. Without it, normal cardiovascular, excretory, nervous, musculoskeletal systems. Potassium is well absorbed from food, a list of which is great. However, the element is actively eliminated from the body together. with liquids released, so their intense loss is a reason think about potassium balance.
- The role of potassium for the human body
- Potassium deficiency in the body – causes and symptoms
- An excess of potassium – causes and symptoms
- Potassium in sports
- Potassium intake
- Potassium rich foods
- Vitamins Containing Potassium
The role of potassium for the human body
Potassium in the human body performs the following functions:
- Together with sodium it provides sodium-potassium balance, which maintains optimal pressure inside the cell.
- Normal sodium-potassium balance and direct involvement potassium in the process of energy formation from glucose provide correct contraction of muscle fibers, including and cardiac.
- Provides consistent fluid composition inside cells.
- As part of all body fluids, it supports acid-base balance in them.
- Provides nervous excitability and conduction pulses.
- Participates in the proper functioning of the kidneys, thereby preventing the occurrence of edema and slagging of the body.
- Acts as a catalyst in many organic chemical reactions, including those contributing to the physical endurance of a person and saturating the brain with oxygen.
Potassium deficiency in the body – causes and symptoms
The main symptoms that help to recognize hypokalemia (potassium deficiency) concern the nervous, muscle and cardiovascular system:
- heart rhythm disturbance;
- muscle weakness, cramps and pain;
- impaired coordination of movements;
- tremor of limbs;
- irritability;
- fast fatiguability;
- drowsiness.
Possible causes of hypokalemia:
- physical overload accompanied by abundant sweating
- insufficient potassium intake with food and / or excess in the diet of foods rich in sodium;
- stress;
- disruption of the organs of the excretory system;
- intensive loss of body fluid after application diuretics, laxatives, or hormones.
An excess of potassium – causes and symptoms
An excess of potassium in the body has a medical name “hyperkalemia” is a consequence of:
- renal failure;
- physiological disorders of potassium metabolism in the body;
- prolonged use of drugs saturated with potassium in the absence indications for their use;
- insulin-deficient conditions.
Symptoms of hyperkalemia:
- arrhythmia;
- sweating
- frequent urination;
- intestinal colic;
- muscle paralysis;
- irritability.
In the absence of measures to reduce the level of potassium in the body hyperkalemia is the cause of diabetes.
Potassium in sports
It is important to any person maintain an optimal concentration of potassium in the body, however for Athlete content is doubly important for this element. Because he directly involved in neuromuscular regulation, and with active physical activity, along with sweating, it is excreted out of the body. This chemical element helps the body quickly. restore strength after exercise, so it includes in the composition of sports drinks recommended for consumption immediately after training. Many sports nutrition professionals recommend maximally saturate with potassium subsequent to the training food intake.
Potassium intake
The recommended daily intake of potassium depends on age of a person. For small children, it is calculated based on the ratio of 15-30 mg per 1 kg of weight. For an adult set the minimum daily threshold for receipt of an element equal to 1 g. If less is regularly ingested element then a severe form of hypokalemia develops. Adult optimal daily dose = 2 g, for people leading an active image of life you need to increase the intake of potassium to 2.5–3 g. For athletes during the period of muscle mass gain it is advisable to establish the intake of this macrocell at the level of 4–5 g per day.
Potassium rich foods
[sam codes = “true”]
Many foods are rich in potassium. The top three are green tea with an element content of 2.5 g per 100 product, as well as cocoa and dried apricots (1.7 g of potassium per 100 g of product). Cheeses are a bit behind milk (1–1.3 g). A lot of potassium in nuts, dried fruits, mushrooms, potatoes, spinach. Of the fruit, bananas deserve attention, peaches, avocado, from vegetables – beets, tomatoes, kohlrabi, Brussels sprouts. You should also include buckwheat and oat groats.
Potassium easily passes into water, therefore, products with it can not be soak, and cooking it is better to prefer steaming. That what can be eaten raw – eat without heat treatment.
Vitamins Containing Potassium
Since replenishing potassium reserves with such a rich assortment products is easy, then special dietary supplements with a high content of this element (potassium gluconate, potassium orotate, bio-potassium) is prescribed only with diagnosed hypokalemia.
Drugs containing potassium and magnesium are usually prescribed for prevention of diseases of the cardiovascular system (Panangin, Kudesan, Optisalt, Basiko Concentrate).
Complex potassium vitamins contain about 2% of the daily norms. In sports vitamin and mineral complexes of high quality is always present three “potassium – magnesium – pyroxidine.” You can pay attention to products from such well-known manufacturers like Universal Nutrition or BioTech. Effectively saturate with potassium the body weakened after intensive training sports drinks – they are always based on glucose, potassium, sodium.
To maintain an optimal balance of potassium in the body a fairly balanced diet and the reception of restorative vitamins. If there is a suspicion of a significant imbalance macronutrient, you should consult a doctor. After simple analyzes specialist will help correct the situation. Be are healthy!