14 Food & Drink To Fill Your Electrolytes
If you have ever had a stitch on your side while running or a cramp leg while riding a bike, electrolyte imbalances may be to blame. Electrolytes are minerals that, when combined with liquid-like liquids, stimulate the energy of your body. These techniques help to strengthen your body's cells to keep you functioning. They are an integral part of a healthy diet — high levels of electrolytes sodium, chloride, potassium, magnesium, and calcium. Each good balance supports healthy muscle, brain function, fluid flow, blood flow, and more.1
But you can improve electrolyte imbalances — especially sodium — when you sweat during exercise. You can also reduce these minerals from dehydration during illness. And you will hear: Electrolyte imbalance can cause muscle cramps, fatigue, headaches, dizziness, or rapid heartbeat.
“Electrolytes are a spark that actually moves you. But as you become dehydrated during exercise, your blood pressure builds up as you lose water, temperatures start to rise because there is not enough fluid to cool down, and your heart starts beating faster and harder, ”says Cotie. "Right now, your muscles are invisible."
Fortunately you can use food and drink to charge, help your muscles stay active, and improve your performance. If you are a endurance athlete, do long hours of work, exercise in the heat, or sweat profusely, you may need to replenish electrolytes more often than you do, ”says nutritionist Monique Ryan, MS, RDN, LDN.
Building a healthy electrolyte balance starts outside the gym. "As it is important to refill your car's fuel tank before entering the road, it is very important that you go through your hydration and electrolyte level before you go to the gym," said Cotie. Continue browsing for foods and beverages recommended by nutritionists to keep your electrolytes in balance.
01 Salt
Contrary to popular belief, our bodies need a certain amount of salt in order to function properly. “Although we do not need a lot of sodium in our diet, we still need it,” says Ryan. "Just avoid processed foods that are high in sodium, such as fast foods, and opt for additional natural resources." Cotie recommends salty foods that taste salty with unrefined seafood, like Selina Naturally.
02 Nuts and Seeds
Eat nuts and seeds such as almonds, nuts, cashews, and sunflower seeds (or peanut seeds) of magnesium and phosphorus.2 Protein does not harm your body. Burns suggests Go Raw sprouted-seed-snacks for a delicious bite.
03 Chia seeds
Electrolyte chia seeds absorb 12 times the amount of water in the water, making it both a nutritious source and a powerful hydrator.3 Add it to your beverage or beverage, sprinkle it with oatmeal or toast, or immerse it in water to make it. your hydrating gel drink.
04 Beans
Beans, beans, musical fruits, the more you eat, the more ... electrolytes you will have. Kidney beans, soybeans, black beans, white beans, lima beans, and nutritious foods to be eaten alone or thrown into a salad, dip, or other favorite dish. Try Eden Foods beans — cooked under pressure and thus easier to digest, Burns said.
05 Tempeh
Vegetarians look for something: bake or wrap this soybean product to supplement calcium, magnesium, and phosphorus.4
06 Bananas
Bananas are moisturizing, high in potassium-like electrolytes, are palatable, and are easy on the intestines during exercise. There are even studies showing that eating bananas before or during a workout can help you stay calm.5
07 Watermelon
Watermelon is another hydrating and potassium-rich beverage. Try sprinkling more salt on it to improve its natural taste and get sodium before exercising.6
08 Oranges
Sprinkle slices of orange or drink freshly squeezed orange juice to load in water, calcium, magnesium, and potassium.7
09 Avocado
If you crave avocado bread for brunch, think of this as the symbol you are looking for. Avocados are a delicious, healthy fruit for you to eat, for bread, or for your favorite dish or salad. They are high in potassium and magnesium, says Burns, two athletic athletes who often lose weight due to stress.
10 Green Vegetables
Leafy vegetables such as spinach, kale, chard, beets, etc. are part of a healthy diet, and they are quite different when it comes to electrolytes. They are rich in potassium, magnesium, and healthy carbohydrates to help you absorb those minerals better. Shop for all the vegetables you can make by using them in your favorite recipes like salads or bibimbap dishes, says Cotie.
11 Sweet
Besides being sweet, sweet potatoes are rich in nutrients such as potassium, sodium, and vitamins.8 Dress them with salt or other electrolyte-rich ingredients such as cheese or nuts for snacks or snacks.
12 New Smoothies
Why buy one fruit or vegetable? Get all the electrolyte benefits of the above foods by mixing them in a smoothie for drinking at home or on the go. Stick to as many vegetable ingredients as possible to avoid excess sugar.
13 Organic Pressed Raw Veggie Juices
If cooked vegetables are not your thing, load the product with nutrients with re-squeezed juice. Choose a beverage with the flavors of vegetables (and fruits) as you like as a delicious drink or rehydration and re-energize after exercise.
14 Coconut Water
If you are looking for a quick and easy way to swallow electrolytes without making a smoothie or visiting a juice store, try coconut water. It is very hydrated, delicious, and full of minerals. Burns and Cotie recommend Harvest Harvest and coconut-based sports drinks COCO5 for extra electrolytes during or after exercise.