Potassium and the Diet

I am copy and pasting some stuff below. I'm also crediting the website that I stole the info from. I wanted to share because since I am working out like a fiend, and training for another 50K and maybe even a LONGER ultramarathon, I have been keeping a focus on my potassium. I want to stave off muscle crampage as much as possible. I am constantly sore from all the daily workouts, I don't need to add charlie horses or anything of the sort to my daily aches.

I am not a fan of bananas, so I avoid those if possible. I DO like various Larabars because the majority of them DO have a good source of potassium. I DO supplement with a 525mg potassium tablet when I remember. Thankfully, the dashboard of the Bodymedia does share with me my nutrient breakdown, including potassium. I wanted to share this post because I didn't know how much you need daily, and how much you need as an athlete. Thanks to the info below, I do now!

Potassium and the Diet

by L. Bellows and R. Moore* (3/13)

Quick Facts...

  • Most Americans do not meet the daily recommendation for potassium, and consume levels that are less than recommended.
  • Potassium is found in unprocessed meats, and milk, as well as fruits and vegetables such as leafy greens, fruit from vines, and citrus.
  • A diet low in potassium and high in sodium may be one of many factors leading to high blood pressure, hypertension, and cardiovascular disease.
  • Following a diet that includes more potassium-rich fruits and vegetables, and less sodium containing processed foods is recommended.
  • Athletes involved in exercise greater than one hour in duration may require larger quantities of potassium rich foods.
  • Potassium supplements are not recommended unless consumption is monitored by medical professional.

What is Potassium?

Potassium is an essential mineral and a major electrolyte found in the human body. It plays an important role in electrolyte regulation, nerve function, muscle control, and blood pressure. Potassium is found within all cells of the body, and its levels are controlled by the kidneys. Primarily, potassium functions to regulate water and mineral balance throughout the body.
Potassium works with sodium to maintain the body's normal blood pressure. Research suggests that increasing dietary potassium may provide a protective effect against hypertension (high blood pressure) by increasing the amount of sodium excreted from the body. A high potassium intake has also been linked to a reduced risk of death due to cardiovascular disease.

Sources of Potassium

bananas Potassium is found in many foods, especially those of plant origin such as oranges, avocados, bananas, and tomatoes. Potassium can also be found in fish, meat, and dairy products. Highly refined food items such as oils, sugar, and fats lack potassium.
Overall, most Americans do not get enough potassium in their diet. In recent decades, the American diet has shifted towards consumption of processed foods, such as fast food, canned, or prepackaged food items. The majority of these foods contain little potassium, and are high in sodium. In order to ensure a diet rich in potassium, it is important to eat a variety of fresh fruits and vegetables. Eating more fresh and frozen foods, which are usually lower in sodium, may be helpful. For more information, see fact sheet Sodium and the Diet.

How Much Potassium is Required?

The Adequate Intake (AI) for potassium is 4,700 milligrams/day for males and females ages fourteen through adulthood, as well as women who are pregnant (Table 1).

Special Recommendations:

For those with high blood pressure or hypertension—Following an eating plan known as the DASH Diet (Dietary Approaches to Stop Hypertension) may be useful for lowering blood pressure. The DASH diet is higher in potassium, magnesium, and calcium, while lower in total fat, saturated fat, and sodium than the typical American diet. For more information about the DASH eating plan or diet and hypertension, see fact sheet Diet and Hypertension or fact sheet DASHing to Lower Blood Pressure. Potassium supplements are generally not recommended for people with high blood pressure. Instead, a variety of potassium rich foods should be eaten daily.
For athletes and those strenuously active for more than 1 hour in duration—Prolonged exercise, as well exposure to temperatures and conditions that result in excessive fluid loss may require increased potassium intake. Low potassium can cause muscle cramping and cardiovascular irregularities. Consuming foods high in potassium can prevent these symptoms. One cup of orange juice, a banana, or a potato is sufficient to replace the potassium lost during one to two hours of hard exercise.
For those with renal disorders—Potassium intake is inversely related to the risk for kidney stone formation, and those prone to kidney stones usually have diets high in sodium and low in potassium. Those with kidney injury or renal failure should monitor potassium levels carefully, as a high concentration of potassium in the tissue can result in the inability to filter potassium efficiently.

Potassium Deficiency

Potassium deficiency is not common but may occur from excessive fluid loss due to severe diarrhea, strenuous exercise, or use of diuretics. Deficiency may also result from poor control of diabetes, low-calorie diets (less than 800 calories per day), chronic alcoholism, or kidney problems. Deficiency symptoms include muscle cramps, loss of appetite, nausea, fatigue, and weakness.
Table 1. Adequate Intake (AI) values for potassium throughout life stages.
Infants Milligrams (mg)/day
          0-6 months 400
          7-12 months 700
Children
          1-3 years 3,000
          4-8 years 4,500
          9-13 years 4,500
Adults
          19 years and older 4,700
          Pregnant 4,700
          Breastfeeding 5,100

Too Much Potassium?

There is no Tolerable Upper Intake Level (UL) for potassium because toxicity is rare in healthy individuals. Excess amounts of potassium are normally excreted from the body; however problems may arise in those with kidney problems. If excess potassium cannot be excreted, conditions such as heart problems and sudden death may occur. Potassium toxicity is usually only a problem if one consumes potassium supplements in excess, which may result in muscle weakness, stomach pain, or irregular heartbeat.

Steps to Increase Dietary Potassium

  • Include fruits and vegetables that are high in potassium—especially avocado, banana, cantaloupe, oranges, dried plums (prunes), artichokes, potatoes, spinach, and squash.
  • Prepare sweet potatoes or regular potatoes with the skin on.
  • Consume non-fat dairy products such as milk, yogurt, or cottage cheese, which contain 300-400 milligrams of potassium per serving.
  • Enjoy potassium rich legumes such as soybeans, lima beans, and white beans.
  • Include lean meats such as salmon and other fish, chicken, and turkey—each provide over 400 milligrams of potassium for every 3 ounce portion.
  • While it is important to consume foods rich in potassium, be aware of hidden sources of sodium in canned vegetables and legumes. Be sure to drain all water from canned food before it is consumed.
  • Choose fruits and vegetables for a snack, or salt free nuts such as almonds—4 ounces of nuts can provide over 700 milligrams of potassium.

Table 2. Where is the Potassium? High, moderate, and low levels of potassium found in various food groups.
High Level
(300 milligrams or greater
per serving size)
Source Serving Size Milligrams (mg)
Dairy
Nonfat Milk 1 cup 382
Yogurt 1 cup 579
Fruit
Apricots 3 378
Bananas 1 medium 422
Cantaloupe 1 cup 368
Orange juice ¾ cup 355
Meat
Chicken 3 ounces 383
Fish 3 ounces 375
Canned salmon, tuna* 3 ounces 484
Vegetables
Carrot juice ¾ cup 517
Celery 1 stalk 312
Dry beans, cooked ½ cup 355
Greens, cooked ½ cup 655
Potato, baked 1 medium 610
Spinach ½ cup 419
Squash, winter ½ cup 448
Sweet potato 1 large 694
Tomato 1 large 300
Tomato juice ¾ cup 417
Other
Molasses 1 tablespoon 498
Nuts, unsalted ½ cup 340
Moderate Level
(100-300 milligrams
per serving size)
Fruit
Apples 1 large 148
Grapefruit juice ½ cup 180
Nectarines 1 medium 273
Orange 1 medium 237
Peaches 1 medium 186
Strawberries 1 cup 254
Raisins ¼ cup 273
Meat
Beef 3 ounces 290
Ham 3 ounces 182
Lamb 3 ounces 259
Pork 3 ounces 105
Vegetables
Broccoli ½ cup 278
Beets ½ cup 267
Peas ½ cup 175
Other
Peanut butter 2 tablespoons 208
Low Level
(Less than 100 milligrams
per serving size)
Breads and Cereals
Bread 1 slice 69
Pasta ¾ cup 81
Dairy
American cheese 1 ounce 58
Eggs 1 55
Fruit
Applesauce ½ cup 90
Blueberries ½ cup 50
Grapes 10 medium 72
Meat
Bacon* 3 slices 45
Bologna 1 slice 48
Corned beef* 3 ounces 61
Vegetables
Corn ¼ cup 100
Black olives* 10 0
Other
Butter 1 tablespoon 3
*These foods have high sodium content (greater than 300 milligrams per serving).

Potassium - do you supplement or try to add the standard banana while training? What is your favorite potassium-rich foods? 

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