As an athlete, your body is the machine through which you express your talents and abilities. Proper nutrition is one of the key factors in keeping your machine running at its optimal level. Potassium is often discussed as a concern for athletes, whose stores of this essential mineral can be depleted during a prolonged training session. But, unless advised by your doctor, taking potassium supplements is not the solution, and could cause adverse health complications.
Potassium
Potassium is called an essential mineral because your body requires it, but cannot synthesize it on its own. When in fluid, potassium forms a positively charged particle called an ion. Minerals that form charged particles in solution are referred to as electrolytes. According to the Linus Pauling Institute, there is about 30 times less potassium in the fluid that surrounds your cells than in the cells themselves. Potassium's positive charge helps to establish membrane potential, an electrochemical gradient that exists between the inside and the outside of a cell. This electrochemical gradient enables your muscles to contract, your nerve cells to transmit impulses and your heart to continue beating.
Normal Potassium Concentration
To determine the concentration of potassium in your blood, your doctor can perform an electrolyte level test. This involves using a needle to take blood from a vein, and analyzing the blood for its electrolyte content. According to MedlinePlus, this test is used to diagnose kidney disease, determine the cause of various heart problems and test for metabolic acidosis or alkalosis. If your potassium levels are normal, they'll fall within the range of 3.7 to 5.2 mEq/L, or milliequivalent per liter. This range applies to athletes and nonathletes alike.
Potassium Loss
When you train hard, or play hard, your body loses some of its nutrients through sweat. This can cause an electrolyte imbalance that can affect hydration levels in the body. The American College of Sports Medicine recommends that electrolytes such as sodium and potassium that are lost through sweat should be fully replaced after exercise to avoid dehydration.
Sources of Potassium
The best way to restore potassium levels after training is to eat potassium-rich foods, such as bananas, oranges or potatoes, according to nutritionist Jennifer Anderson of the Colorado State University Extension. Do not take potassium supplements unless under a doctor's supervision, as concentrated dosages of potassium can cause heart complications.
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