HOW POTASSIUM-RICH FOOD HELPS A CYCLIST
Potassium is a vital electrolyte and mineral for our body. Potassium helps to transport nutrients in our body, supports muscle function and healthy nerves along with maintaining normal blood pressure.
A typical training diet should be focused on nutrient-dense crabs along with regular portions of protein, calcium and iron. Try to include snacks rich in carbs and protein within 30-60 minutes post a training session, it ensures adequate refuelling and maximises muscle repair with the adaptation process. Always carry a portable and non-perishable snack if training away from home to meet your requirements. Example: Carry nuts, liquid meal supplements, etc.
Banana is a well-known source of potassium, but this article talks about some other foods that have more potassium than a banana.
• Coconut water: It consists of good amounts of potassium, magnesium, sodium, manganese and calcium. Thus making it a great hydrating drink.
• Pomegranate: They are packed with vitamin C, vitamin K, fibre, folate along with 14% potassium and some protein.
• Sweet Potato: One medium-sized sweet potato can fulfil 12% of the daily potassium requirement and provides some fibre, protein and vitamin A as well.
• Spinach: 100 g of spinach provides 12% potassium with magnesium, folate, vitamin A and vitamin K.
• Watermelon: It has high water content and provides a good amount of potassium along with magnesium, vitamin A and C.
• Beetroot: It is a good source of folate and potassium along with nitrates that help support heart health.
• Potatoes: These starchy vegetables provide good potassium content.
• Tomato paste: It provides good amounts of potassium along with vitamin C and lycopene.
• Avocado: It is a great source of potassium along with nutrients like folate, vitamin K and healthy fats.
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