As we have seen, electrolytes are elements like sodium, potassium, calcium and magnesium that are essential for the healthy function or organs, nerves and muscles. We can get them in the foods that we eat and lose them through sweat and elimination. After being sick, many people have electrolyte imbalances. This can also happen from working out and sweating heavily. Since SD PERSONAL TRAINER emphasizes a healthy, heavy workout, how can you ensure that you have a proper electrolyte balance in your diet?
If you are concerned that you may not have a good balance in your electrolytes, you can start by asking your doctor to make an electrolyte test. This is a basic blood or urine test that will tell you if you have too much or too little of the important electrolytes like calcium, magnesium or potassium. You can often treat any deficiency with a daily supplement, but also making sure that you eat enough of the proper whole foods such as yogurt (calcium) or yams (potassium) can be the best way.
Most people do not get the recommended daily intake of potassium. Try logging your foods and checking their potassium richness as a double check. You can do this to check on any kind of potential electrolyte deficiency.Not only will this help restore any imbalances that you may have, but it will also fuel your energy for the day.
Calcium-rich foods like kale, broccoli and wild salmon, as well as low fat yogurt, will help maintain a healthy diet.
Magnesium is found in such foods as brown rice and avocado. These are easy additions to the diet and work with calcium to properly form bones and muscles.
Strong bones and healthy muscle tissue are the foundations of a fit body. They help sustain a healthy lifestyle full of physical activity and aid in injury avoidance. Dairy, or the Milk, Yogurt and Cheese Group, is key in the formation and maintenance of all the major components of the body structures.
The USDA recommends that people eat two to three servings from this food group per day to get a balanced diet containing the following necessary components. Lactose intolerance and some dietary restrictions can limit some people’s intake from this category so it is important to know what the diet may be missing without this component and compensate with other food sources.
Riboflavin: Also known as Vitamin B2, this water soluble vitamin, is found in whole milk. It is also found in eggs, green leafy vegetables, legumes, almonds, poultry, organ meats and whole grains. It is an important element of the diet for healthy eyes, hair, skin and soft body tissue. It aids in the formation of antibodies and red blood cells, as well as cell respiration and the metabolism of carbohydrates, fat and protein. A deficiency of riboflavin, sometimes caused by over-consumption of coffee, sugar, alcohol or tobacco, can lead to cataracts, mouth and tongue cracks and sores, dizziness, eye irritation, light sensitivity and eye fatigue, as well as poor digestion and delayed growth.
Vitamin D: Key for bone production, a primary source of this vitamin is not just food; it is also produced by the body’s exposure to sunlight. Aside from the sun, it is also found in most dairy products and many fish oils. A healthy diet with a good amount of Vitamin D will lead to strong, bones, heart, nerves, skin, teeth and thyroid gland. It aids in calcium and phosphorus metabolism for good bone formation, heart action, nervous system maintenance, normal blood clotting, and skin respiration. A Vitamin D deficiency will lead to mouth and throat irritation, diarrhea, insomnia, myopia, nervousness, poor metabolism and the softening of the bones and teeth.
Vitamin K: This vitamin is so important for blood clotting, it is where it got its name. The "K" is from the German word "koagulation," referring to the process of blood clot formation. Found in milk, yogurt and some vegetables and fruits, such as bananas, Vitamin K also assists in glycogen and bone formation.
Calcium: This may be the most well-known nutrient one can get from a healthy diet of dairy. It can also be found in liver and broccoli, but milk, yogurt and cheese are its most efficient sources. The benefits in dairy can be found in one’s blood, bones, heart, skin, soft tissue, and teeth as its aids in bone and tooth formation, blood clotting, heart rhythm, nerve tranquilization, nerve transmission, as well as muscle growth and contraction. A calcium deficiency may lead to heart palpitations, insomnia, muscle cramps, nervousness, arm & leg numbness, tooth decay, osteoporosis, rickets, and brittle finger nails.
The body can receive many benefits from the nutrients found in dairy products. However, certain dietary restrictions, such as lactose intolerance, or lifestyles, such as Veganism, may eliminate dairy products from a nutritional plan. If that is the case, it is important to make up the vitamins and minerals above from other sources such as fish and green leafy vegetables, like broccoli, but that may not be enough. In most cases, dietary supplements or enriched food sources, like enriched soy products, are necessary.
For more information on fitness and nutrition, come see us at BOOTCAMP 619.
There are two categories of minerals that are necessary in every diet: “Major minerals” and “Trace Minerals.” As one may guess, the difference is in necessary quantities. Major minerals should be consumed in quantities equal to or greater then 100mg. These are minerals such as calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium and iron. Trace minerals should be consumed in quantities less than 100 mg. Manganese, copper, and iodide are some of these. Minerals help in the breakdown of glucose, fatty acids and amino acids into carbon dioxide, water and “energy.” They can also help build up glucose, fats, fatty acids and amino acids into glycogen, fats and proteins. For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.
As we have seen, electrolytes are elements like sodium, potassium, calcium and magnesium that are essential for the healthy function or organs, nerves and muscles. We can get them in the foods that we eat and lose them through sweat and elimination. After being sick, many people have electrolyte imbalances. This can also happen from working out and sweating heavily. Since SD PERSONAL TRAINER emphasizes a healthy, heavy workout, how can you ensure that you have a proper electrolyte balance in your diet?
