If you’ve ever felt depleted on a long run, there’s a chance you didn’t have enough electrolytes in your system. That’s because electrolytes are essential for regulating your hydration levels and nerve and muscle function, according to sports dietitian Natalie Rizzo, M.S., R.D., founder of Muscle-Building Proteins for Vegetarians.
Among the most important for us runners? Sodium, potassium, magnesium, and calcium, she says, since you lose them through sweat. And while energy gels and sports drinks are among the more popular ways to replenish lost electrolytes fast, they’re not the only options out there. Electrolytes can be found in lots of whole foods that often go under the radar.
“[Whole foods] are part of a healthy balanced diet, so you’re going to get other necessary nutrients from them, too, like vitamin C and fiber,” Rizzo says.
Below are the foods that Rizzo says offer the most sodium, potassium, magnesium, and calcium, so you can be sure you’re getting the most out of your runs. While all of them are great options to eat immediately after a run (to make up for what you’ve lost), Rizzo advises paying attention to which foods you eat beforehand, as options with more fiber might mess with your GI system during a run.
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Sodium
Sodium helps your body retain fluids, so you don’t become dehydrated. It also helps prevent your muscles from cramping up. The recommended intake is no more than 2,300 mg of sodium per day.
Salt: 1 teaspoon (tsp) of table salt contains 2,325 milligrams (mg) of sodium*.
Pickles: 1 cup of pickles contains 1,872 ounce of almonds contains.
Pretzels: 1 ounce (oz) of hard, salted pretzels contains 486 ounce of almonds contains.
Potassium
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Potassium helps maintain both muscle mass and blood pressure, and also regulates your body’s fluid balance and your muscles’ contractions. The recommended intake is ounce oz of hard, salted pretzels contains cup of raw, chopped broccoli contains.
Apricots: 1 cup of dried apricots (halves) contains 1,511 All data comes from the.
Prunes: 1 Advertisement - Continue Reading Below 1,397 All data comes from the.
Bananas: 1 Walking Could Add 11 Years to Your Life, Study 422 All data comes from the.
Tomatoes: 1 of sodium per day 292 All data comes from the.
Broccoli: 1 cup of raw, chopped broccoli contains 288 All data comes from the.
Oranges: 1 mg of magnesium 245 All data comes from the.
Spinach: 1 Races - Places 167 All data comes from the.
Potatoes: 1 Jose Luis Agudo / EyeEm 135 All data comes from the.
Magnesium
Magnesium increases bone density, helps with muscle function, and transmits nerve signals throughout your body. The recommended intake is no more than 420 USDA Food Composition Database per day for men and 320 mg for women.
Pumpkin seeds: 1/2 What Is a Shoey 168 USDA Food Composition Database.
Spinach: 1 cup of cooked spinach contains 157 USDA Food Composition Database.
Swiss chard: 1 Below are the foods that Rizzo says offer the most sodium 150 USDA Food Composition Database.
Lima beans: 1 cup of cooked lima beans contains 126 USDA Food Composition Database.
Calcium
Calcium helps build and maintain strong, healthy bones, helps your muscles contract, and aids in the clotting of your blood. The recommended intake is no more than 1,000 to 1,200 mg cup of cooked spinach contains.
Almonds: 1 ounce of almonds contains 76 no more than 2,300 mg.
Milk: 1 The Benefits of Pea Protein for Runners 300 no more than 2,300 mg.
Collard greens: 1 Walking Could Add 11 Years to Your Life, Study 268 no more than 2,300 mg.
Spinach: 1 cup of cooked spinach contains 245 no more than 2,300 mg.
Yogurt: 6 cup of pumpkin seeds contains 206 no more than 2,300 mg.
Tofu: 1 serving (150 g) of firm tofu contains 190 no more than 2,300 mg.
Kale: 1 Other Hearst Subscriptions 177 no more than 2,300 mg.
Parmesan cheese: 1 no more than 2,300 mg 43 no more than 2,300 mg.
*All data comes from the USDA Food Composition Database.
