Most sports, especially moderate levels sports regular drinking water after exercise its not a big deal. But, for high-intensity exercise or weight such as a marathon, most people rely on energy drinks or electrolyte to replace lost body fluids, and problems occur their drinks perhaps full with sugar or even calories
There is a better way to replace lost body ion, to maintain fluid balance in the body and aids in the functioning of muscles and nerves.
“Foods containing more electrolytes, as well as vitamins and other health-protective compounds,” says dietitian and exercise Nancy Clark, RD. Here are five nutrients your body’s electrolyte replacement.
We are taught to limit sodium to the health of the heart, but sodium is the widest electrolytes lost when we sweat.
Salts help ‘hold’ of water in the body, keeping you hydrated for extended periods of time.
Athletes can also eat foods containing salt, such as soup, before a heavy training session, so that their bodies are better prepared to retain fluids and maintain hydration throughout the exercise.
Usually paired with sodium. Chloride found in processed foods such as deli meats, canned soups and potato chips.
This mineral is necessary to maintain fluid balance, blood volume, blood pressure, and pH of body fluids, which lost through perspiration in high concentrations.
Rather -also choose the source of chloride of snacks, choose from the healthy whole foods such as olives, seaweed, rye, tomatoes, lettuce, and celery.
To get the benefits of potassium instantly after exercising, choose fresh fruits or dried like oranges, cantaloupe, raisins, or prunes.
During an hour of strenuous exercise, you may lose 200-600 mg of potassium, which serves to support the function of cells and heart, regulate blood pressure, prevent bone loss and kidney stones, and plays a significant role in muscle contraction.
To get potassium from healthy sources, Clark suggests you eat a banana (450-600 mg potassium).
Other foods rich in potassium include white and sweet potatoes, peas, beans, avocado, and green leafy vegetables such as spinach and kale.
Milk may not seem like a good drink consumed after exercise, but researchers at McMaster University in England found that these calcium-rich beverages do function better than water or sports drinks,
Milk provides a combination of carbohydrates, calcium, sodium, and potassium, along with high-quality protein, which helps muscle recovery.
Same with calcium, magnesium also helps muscle contraction, nerve function, enzyme activation, and bone development. Eat green leafy vegetables, whole grains, nuts, peanut butter, dried beans and lentils as often as possible.
Additional benefits: Magnesium helps fight fatigue. When your mineral levels are low, the body will require more oxygen and energy during physical activity, and therefore, you will be more tired, according to researchers at the US Agricultural Research Service.