Not only bananas are rich in potassium, there are many other potassium-rich foods that help exercisers easily replenish this nutrient for the body.
Potassium is an important mineral and electrolyte for the body, helping to maintain blood pressure, transport nutrients into cells and support nerve function and healthy muscle development.
When it comes to potassium in exercise nutrition, many people immediately think of bananas as the food with the highest potassium content. One medium banana provides 9% of the recommended daily intake of potassium.
However, there are still many foods rich in potassium with a higher content than bananas so that exercisers can choose and ensure that they provide the necessary amount of potassium (about 4700mg per day) for the process of training.
Potassium-rich foods for exercisers
1. Avocado
Avocados provide healthy fats to your workout menu, but that’s not all. Avocados are also a rich source of potassium, vitamin K and folate, which are essential in training.e
Half an apricot (about 100g) contains up to 487mg of potassium, equivalent to 10% of the recommended daily potassium intake. Avocados are especially suitable for people with high blood pressure thanks to their high potassium content and very little sodium.
2. Sweet potatoes
Like avocados, sweet potatoes have become increasingly popular in workout nutrition and are frequently used as a substitute for potatoes.
Sweet potatoes are rich in potassium and many essential nutrients that are useful for exercisers
One medium sweet potato contains 541mg of potassium, equivalent to 12% of the recommended daily intake.
In addition, sweet potatoes are low in fat, packed with protein and complex carbs, and high in vitamin A. You can combine sweet potatoes with good sources of protein like beans, lean meats, green leafy vegetables, and whole grains. A little healthy fat will help balance the nutrition effectively for each meal.
3. Spinach
Spinach is one of the most nutrient-dense green leafy vegetables. Each cup of spinach (about 100g) provides 558mg of potassium, equivalent to 12% of the recommended daily intake.
Not only is it a food rich in potassium, spinach also provides a large amount of vitamin A, vitamin K, folate and magnesium, which are essential nutrients for maintaining and developing muscles.
4. Watermelon
Watermelon is a cool sweet fruit with a high water content, which helps to replenish water after a workout. What’s more, watermelon is also an excellent source of magnesium and vitamins A and C.
Just two pieces of watermelon (about 1/8 of a melon or 572g) will give you 640mg of potassium, almost 14% of the recommended daily intake. They also provide 172 calories; 44g carbs; 3.4g protein; 0.8g fat and 2.2g fiber.
5. Coconut water
Coconut water with high potassium content can be used as a substitute for sports drinks
Coconut water can be a substitute for sports drinks because they contain electrolytes, replenish water for cells and natural sugars to provide and regenerate energy for exercise.
A 240ml glass of coconut water contains 600mg of potassium, equivalent to 13% of the recommended daily intake. Besides, coconut is also a good source of magnesium, calcium, sodium and manganese for exercisers.
6. Legumes
Legumes such as black beans and white beans are all foods rich in potassium, containing high levels of nutrients necessary for exercisers.
A serving of about 170g of black beans will provide 611mg of potassium, about 13% of the recommended daily amount. And 180g of white beans contain 829mg of potassium, equivalent to 18% of the recommended amount of potassium, and also provide about 19g of fiber and a large amount of B vitamins.
You can use pea flour instead of protein powder, add beans to salads, soups or stews to ensure training nutrition.
7. Young soybeans
Non-edamame soybeans are immature soybeans that use the whole bean pods to prepare dishes.
A cup of raw soybeans about 150g provides 676mg of potassium, equivalent to 14% of the recommended daily intake of potassium. Young soybeans also contain a large amount of folate, vitamin K, magnesium and manganese necessary for exercisers.
You can steam soybeans with a little salt, then eat them directly or add them to salads, soups, etc. to supplement potassium.
8. Squash
Squash is a sweet-tasting squash, each 200g serving can provide 582mg of potassium, equivalent to 12% of the recommended daily potassium intake.
Pumpkins, especially squash, contain extremely high levels of potassium and are good for health
In addition to potassium, squash also helps exercisers supplement excellent antioxidants, especially vitamins A, C, E and a small amount of magnesium and vitamin B.
Squash is often used to cook soups, soups, you can also chop squash to stir-fry or boil, steam with stuffed meat.
9. Potatoes
Potatoes are one of the starchy vegetables, they are also used as a staple food in many countries around the world. Besides, they are also a food rich in potassium.
One medium potato (about 136g) can provide 515mg of potassium, or 11% of the recommended daily amount.
However, there are many different varieties of potatoes on the market and their potassium content also varies depending on the type of soil.
You can eat baked potatoes, mashed potatoes, use in soups or other dishes. Remember to limit the portion of potatoes as well as not eating chips to avoid the amount of white starch and unhealthy fats.
10. Pomegranate
Pomegranate is a great potassium rich food for people who love to eat fruit. Each pomegranate contains 666mg of potassium, equivalent to 14% of the recommended daily intake of potassium.
Pomegranate also helps exercisers supplement vitamins C and K, folate, fiber and high protein content, 4.7g protein, much higher than other fruits.
However, pomegranate is also high in sugar and calories, so you should consider eating a reasonable amount each week to ensure nutrition.
In addition to the above foods, peanuts also contain a lot of potassium. Regularly eating foods rich in potassium will help your body always have the necessary amount, so that you maintain health, always in a state of readiness and exercise effectively.
Reference source
15 Foods That Pack More Potassium Than a Banana. https://www.healthline.com Accessed date: 7/7/2020
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