What foods contain potassium

• The Importance of Potassium for Athlete’s Health
  • Features of the absorption of potassium by the body
  • Potassium intake
• Potassium Rich Foods
  • • Products
    • Potassium content, g per 1 00 g of product
  • Vitamin and mineral complexes containing potassium

Potassium is an essential macrocell regulating water-salt balance in the body and the glands involved in the work, internal organs, blood vessels, muscles. This item is displayed in large numbers. from the body with active sweating, and, therefore, its sufficient admission is an urgent issue for a person actively involved in sports.

The Importance of Potassium for Athlete’s Health

The most important functions of potassium, especially relevant for people, involved in sports are as follows:

• Together with sodium it maintains a water-salt balance in the body.
• By stimulating the production of certain enzymes maintains the balance of acids, alkalis and salts in the body, removes excess fluid, thereby preventing swelling.
• It is necessary for the normal functioning of the heart, in case of lack myocardial cells swell, heart muscle contraction is impaired. At active physical exertion, such a disruption of the organ lead to irreparable consequences.
• Participates in the conversion of glucose to energy, if it is muscle deficiency begin to lack energy and worse are declining.
• Provides unhindered passage of nerve impulses from organs and tissues to the brain and back.
• Provides oxygen to the brain.
• Helps the body remove toxins.
• It is responsible for the physical endurance of a person, because it reduces fatigue.

Features of the absorption of potassium by the body

The following features of potassium absorption should be considered. organism:

• It is important to maintain an optimal balance of sodium and potassium. Excessive potassium intake leads to leaching. sodium. With a lack of potassium, the body seeks to replace it sodium, which cannot fulfill all the functions of potassium.
• Potassium is poorly absorbed by the body with a lack of it magnesium.
• Accelerates the absorption of potassium vitamin B6.
• Caffeine, alcohol, excessive sweets, stress, heavy diets inhibit the absorption of potassium.

Potassium intake

The average recommended dosage of potassium intake in the body for people over 18 years old is 2 g. For people who have regular training, increase potassium intake to 2.5-3 g. Athletes actively gaining muscle mass must have the average daily intake of potassium at the level of 4-5 g.

Potassium Rich Foods

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Potassium is a common macronutrient in foods. The richest in them are green tea and cocoa. A lot of it in spinach and legumes. A storehouse of potassium is dried fruits and nuts. Fruits are rich in them, mushrooms, vegetables, cereals. He is in milk, cheese, cottage cheese, liver.

For maximum assimilation of potassium from foods should adhere to certain recommendations:

• When cooking foods, up to 60% of potassium goes into water. If not If you plan to make soup, then it’s better to eat fresh vegetables or steam them.
• It’s better not to cook cereals, but pour boiling water – it’s better the taste of cereals will be revealed and all potassium will remain in the product.
• Mushrooms, vegetables, legumes should not be soaked before cooking in water.
• Beef liver must be stewed.

Almost 100% of potassium is absorbed from raw or steamed products in which, together with potassium, there is pyroxidine (vitamin B6): bananas, potatoes, carrots, cabbage.

Vitamin and mineral complexes containing potassium

Manufacturers of today’s popular vitamin-mineral complexes include potassium in the composition of their products in insignificant amount (not more than 2% of the daily “sports” dosage). it due to the fact that there are a lot of foods rich in potassium, they are everywhere meet and are affordable. Balanced Nutrition – Basic prevention of potassium deficiency.

The most common drug containing potassium is Panangin. It can be easily purchased at the pharmacy. You can also buy An even more affordable remedy is Asparkam. These two drugs not really different from each other, only at the price, but the doctor tells me said that Panangin is better. Everything can be because that it is sold in a pack inside which is tightly a closing bottle, and the tablets themselves are covered with a shell. Asparkam same sold in ordinary paper plates, in the form of tablets without shells, which is better to buy – you choose, but better consult with a doctor.

With a pronounced lack of potassium, dietary supplements are prescribed, such as Bio-Potassium or Potassium Gluconate. As part of mineral complexes potassium is necessarily present in combination with magnesium. Can Consume Basiko Concentrate from Nahrin, Multi Mineral Caps from the American company Twinlab.

In complex sports vitamin and mineral supplements potassium necessarily combined with magnesium and vitamin B6. Today popular: Animal Pak and Daily Sport by Universal Nutrition, Multivitamin For Men by BioTech, Orange Triad.

Since potassium is usually low in vitamins and it is derived from body with sweat, experts recommend replenishing potassium in the body immediately after training using special sports drinks. They will not only prevent quench your thirst, but also saturate the body with glucose and electrolytes (sodium and potassium). Are using in demand: Carbo Load Drink from Squeezy, Defy Black from Nutrex, Hydrate @ Perform by Isostar.

For people who are active in sports, balancing is extremely important. eat and periodically consult a doctor for selection individual vitamin and / or mineral complexes, dietary supplements or drinks. Support your body from the outside with the necessary elements – it will be grateful!