Runners who supplement five key electrolytes need to eat more of these foods

category:Sports
 Runners who supplement five key electrolytes need to eat more of these foods


odium

Sodium is the most lost electrolyte in the sweating process of runners. Sodium helps the body retain water, ensuring normal nervous activity and muscle contraction. However, sodium is also a relatively easy electrolyte to replenish. Eating salty food or drinking salty soup before running can satisfy your bodys need for sodium.

chlorine

Chlorine and sodium are good partners. Salt contains more sodium and chlorine. Although sweating can also cause a lot of chlorine loss, salt as a condiment can satisfy the bodys need for chlorine. In addition, foods such as cooked meat and canned foods contain more chlorine. Chlorine plays an important role in maintaining body fluid balance, blood volume, blood pressure, and body fluid pH stability. In addition, celery, olives, tomatoes, lettuce and other ingredients also contain more chlorine.

potassium

Potassium plays an important role in exerting cellular and cardiac functions, regulating blood pressure, preventing osteoporosis and kidney stones, and regulating muscle contraction. Normally, an hour of running will lose 200-600 mg of potassium. However, a large banana can provide 450-600 mg of potassium. In addition, citrus, lemon, prunes, sweet potatoes, cabbage, beans and so on can also provide more potassium. Calcium is indispensable to the health of bone and teeth, and most of the calcium in human body exists in bone. Dairy products are the best source of calcium supplementation. If you add cereals to your diet, calcium supplementation is more effective. Magnesium and calcium play a role together. Magnesium plays a very important role in muscle contraction, nerve function, enzyme activation and bone development. Runners should eat more green leafy vegetables, whole grains, nuts, beans and other foods after training, which can supply calcium efficiently. Source: Netease Sports Author: Changbao Responsible Editor: Yang Shuo_NS4396

Potassium plays an important role in exerting cellular and cardiac functions, regulating blood pressure, preventing osteoporosis and kidney stones, and regulating muscle contraction. Normally, an hour of running will lose 200-600 mg of potassium. However, a large banana can provide 450-600 mg of potassium. In addition, citrus, lemon, prunes, sweet potatoes, cabbage, beans and so on can also provide more potassium.

calcium

Calcium is indispensable to the health of bones and teeth, and most of the calcium in human body exists in bones. Dairy products are the best source of calcium supplementation. If you add cereals to your diet, calcium supplementation is more effective.

magnesium

Magnesium plays an important role in muscle contraction, nerve function, enzyme activation and bone development. Runners should eat more green leafy vegetables, whole grains, nuts, beans and other foods after training, which can supply calcium efficiently.