Magnesium, sodium, potassium- the perfect trio for an athlete

A balanced diet is key to have an optimal sports performance, including carbohydrates, liquids, proteins and vitamins, which are fundamental. 

We must also not forget about minerals, since these play a fundamental role in the correct diet of any athlete. They structural components of body tissues and of the organs, which among other things act as components of body fluids in the form of electrolytes.

Today we will know three minerals that will be our best allies for a great sports performance, get to know them:

Potassium

This is one of the most important minerals, since it participates in the function of the nerves, the contraction of the muscles and the heart rate remains constant. It also allows nutrients to flow into cells and expel waste from them. In addition to regulating the activity of some enzymes, it helps convert carbohydrates into energy

The main sources of potassium in the diet include: green leafy vegetables such as spinach and kale, grapes, blackberries, root vegetables or carrots and potatoes, plus all citrus fruits.

Sodium

Even though we have been warned that an excessive consumption of sodium is harmful to health, it is a fact that the body needs a certain amount of sodium, since it is responsible for helping the function of nerves and muscles, in addition to maintaining a proper fluid balance. It prevents muscle cramps, high rates of sweating, especially in Athletes, lead to a loss of sodium and can reduce sports performance.

The main sources of sodium in the diet include: Canned meat and fish, shellfish, ham, egg, cheese, bread, toast, olives, cabbage, chard, sorrel, spinach, celery, watercress and canned vegetables and some carbonated waters.

 Magnesium

Magnesium is a multifunctional mineral and essential for recovery. Its most important function is to metabolize nutrients and convert them into energy, through the activation of enzymes, magnesium is also necessary for muscle contraction, nerve transmission and to help the immune system produce proteins. In addition, it regulates blood sugar levels and blood pressure and helps in the formation of protein, bone mass and DNA.

The main sources of magnesium are plant-based foods, green leafy vegetables such as chard, spinach, artichokes, legumes, whole grains, vegetables, seeds and nuts, especially almonds and pumpkin seeds.

As you will see, these minerals are the three great allies of our body, do not forget to include them in your diet.