This week’s FIT TIP is all about re-fueling our bodies. We all know how important it is to drink enough water, but re-fueling is more than just H2O! An important part of re-fueling our bodies after we workout is replenishing electrolytes.
WHAT THE HECK ARE ELECTROLYTES?!
Well, simply put, electrolytes are ions that replenish the body so that we can function! I love this description:
“Your body is a complex and carefully-balanced superhighway of cells, tissues, and fluids that, almost every second, directs an incomprehensible array of electrical impulses. This is only possible because those cells, tissues, and fluids thrive in a homeostatic environment where they conduct electricity well enough to carry the signals to their intended destinations. The key to maintaining this conductive superhighway lies with our friend: the electrolyte.” (Read the rest of that article, here.)
WHERE CAN I FIND ELECTROLYTES?
Most people might answer, “Gatorade” or some other sports drink. But the truth is, we don’t need to drink an artificial, sugary drink to find electrolytes! They are found right in our food! (If you prefer to drink them, try Smart Water or electrolyte tablets to add to your water.)
Potassium, Calcium, Magnesium, Phosphate and Sodium are all types of electrolytes and below you will find lists of the most electrolyte-rich foods.
POTASSIUM:
10 foods highest in potassium per serving
- White Beans
- Dark Leafy Greens
- Baked Potatoes with Skin
- Dried Apricots
- Baked Acorn Squash
- Plain Yogurt
- Fish, specifically Salmon
- Avocados
- White Mushrooms
- Bananas
Source: http://www.healthaliciousness.com/articles/food-sources-of-potassium.php
CALCIUM
Calcium rich foods (that aren’t milk)
- Kale
- Oranges
- Sardines
- Soy Milk
- Oatmeal
- Sesame Seeds
- Swiss Cheese
- Soybeans
- Almonds
- Salmon
- White Beans
- Yogurt
- Dried Figs
- Turnip Greens
- Arugula
- Broccoli
- Tofu
- Sunflower Seeds
Source: http://www.huffingtonpost.com/2012/04/25/calcium-food-sources_n_1451010.html#slide=more222478
MAGNESIUM
Magnesium Rich Foods
- Bananas
- Kidney Beans
- Black Beans
- Whole wheat bread
- Brown Rice
- Lentils
- Oatmeal
- Quinoa
- Raisin Bran
- Spinach
Source: http://www.doctoroz.com/slideshow/magnesium-grocery-list#slide-1
PHOSPHATE
Phosphate Rich Foods
- Whole Wheat and Bran Mixes
- Cottage Cheese
- Peanut Butter
- Corn
- Broccoli
- Chicken and Turkey
- Sunflower seeds
- Garlic
- Legumes & nuts
Source: http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/9-foods-rich-in-phosphorus.html#b
SODIUM
Naturally Sodium Rich Foods
- Beet Greens
- Beets
- Black-eyed beans
- Celery
- Cheese
- Chick peas
- Corn meal
- Fruits
- Garbanzo beans
- Kelp / Sea vegetables
- Leafy vegetables
- Legumes
- Olives
- Spinach
- Swiss Chard
Source: http://healthy-living.knoji.com/essential-sodium-rich-foods/
A couple other interesting reads on electrolytes!
