What is potassium?
Potassium is a naturally occurring mineral that is vital for our well-being and performance. It plays an important role in many processes in the body, such as conduction of nerve impulses. It supports healthy functioning of the nervous system, regulates muscle contractions and function, contributes to acid-base balance, and helps to keep blood pressure under control [1].
Potassium – a must for athletes?
- Potassium supports healthy cardiovascular function.
Good heart health is important to every athlete. Potassium helps with blood pressure regulation, preventing cardiovascular disease and reducing the risk of hypertension and stroke. Interestingly, research shows that potassium is among the most important minerals with a beneficial effect on heart health [3].
Read also: “The way to the heart is through the stomach – 3 ways to make your heart stronger with a good diet”.
- Potassium helps with muscle repair and growth.
Potassium is important for maintaining glycogen stores, which serve as a fuel source for muscles. After a workout, potassium helps to restore the muscle energy balance and supports muscle growth. This effect has been demonstrated scientifically, particularly in men [2]. During endurance training, potassium is involved in the breakdown of glycogen in muscle cells, supplying them with energy.
Keep in mind that during intense exercise potassium is lost through sweat, so if you engage in regular training, make sure that your diet includes plenty of potassium-rich foods. Read on to find out where you can find it!
- Potassium prevents post-exercise muscle cramps.
People who work out regularly sometimes experience painful muscle cramps. They may be linked to the loss of electrolytes during exercise, which are eliminated from the body through sweating. This is why maintaining adequate levels of potassium (but also other electrolytes) is a key aspect in the diet of active people.
Is it a good idea to buy commercial electrolyte drinks? Not really! There’re good dietary sources of potassium, such as tomato juice, carrot juice, or coconut water. If your daily diet is rich in fruit and vegetables, you don’t need to worry about excessive electrolyte loss. A healthy diet is a must.
- Potassium is beneficial to bone health.
Researchers approach this issue with some caution, but potassium has been shown to influence the acid-base balance, contributing to stronger bones and reducing the risk of injury. It can also help with calcium absorption.
- Potassium is important in maintaining fluid balance.
Do you pay close attention to proper hydration when exercising? That’s great! Remember that potassium is your ally when it comes to maintaining proper fluid levels in the body and preventing dehydration.
Read also: „4 recipes for isotonic drinks that hydrate better than water”.
- Potassium is good for the nervous system.
Potassium plays an important role in the conduction of nerve impulses and contributes to the healthy functioning of the nervous system [6]. Potassium deficiency can cause depressive states and low mood, which may have a negative effect on social life and regular training.
- Potassium relieves oxidative stress.
Oxidative stress, which can be a contributing factor to diseases such as cancer or diabetes, may also be linked to rigorous and exhaustive training. Potassium is one of the elements that can help prevent and mitigate the adverse effects of oxidative stress [7].
When are you at risk of potassium deficiency?
It occurs primarily as a result of dehydration. Frequent, intense workouts may be a contributory issue. Other factors predisposing to potassium deficiency include highly restrictive low-calorie diets, kidney issues, and diabetes.
Which foods are very rich in potassium?
Researchers recommend a potassium-rich diet rather than potassium supplements [4]. Remember that there’re plenty of foods with a high potassium content [5].
- Baked potatoes with skin (143 g/738 mg potassium)
- Prunes (1 cup/707 mg potassium)
- Carrot juice (1 cup/689 mg potassium)
- Tomatoes (1/4 cup/664 mg potassium)
- Cooked beetroot (1/2 cup/654 mg potassium)
- Canned white beans (1/2 cup/595 mg potassium)
- Baked sweet potatoes (1 medium-sized sweet potato/542 mg potassium)
- Fresh orange juice (1 cup/496 mg potassium)
- Bananas (1 medium-sized banana/422 mg potassium)
- Milk (1 cup/382 mg potassium)
- Plain yogurt (250 ml/531 mg potassium)
As you can see, potassium is found in the foods we eat on a daily basis. It’s difficult to ‘overdose’ on potassium because the body naturally removes excess amounts. However, people with kidney disease should approach potassium with caution, as they may store potassium for longer than healthy individuals.
If you want to fortify your diet with potassium, opt for baked potatoes, tomatoes, legumes, and dairy. If in doubt, it’s a good idea to consult with your doctor or dietitian who will assist you in planning your menu.
………..
References:
[1] Connie M. Weaver, Potassium and Health, Advances in Nutrition, Volume 4, Issue 3, 2013, Pages 368S-377S, https://doi.org/10.3945/an.112.003533.
[2] [3] [4] [5] Lee YJ, Lee M, Wi YM, Cho S, Kim SR. Potassium intake, skeletal muscle mass, and effect modification by sex: data from the 2008-2011 KNHANES. Nutr J. 2020 Aug 29;19(1):93. doi: 10.1186/s12937-020-00614-z. PMID: 32861249; PMCID: PMC7456505.
[6] The Central Nervous System in Potassium Homeostasis, https://www.sciencedirect.com/science/article/abs/pii/S0091302283710010, dostęp online: 20.09.2023.
[7] Udensi UK, Tchounwou PB. Potassium Homeostasis, Oxidative Stress, and Human Disease. Int J Clin Exp Physiol. 2017;4(3):111-122. doi: 10.4103/ijcep.ijcep_43_17. PMID: 29218312; PMCID: PMC5716641.