Increased muscle mass is a common fitness goal, and for good reason. It can enhance weight control, guard against fatigue and reduce symptoms of chronic conditions, like osteoporosis and diabetes, according to MayoClinic.com. Strong muscles can also boost your appearance and athletic abilities. Although potassium is not known to increase muscle mass, incorporating the mineral into a healthy diet can provide benefits. For best results, seek guidance from your dietitian or doctor before altering your diet.
Function
Potassium helps all of your cells, organs and tissues function properly. As an electrolyte, or a nutrient that conducts electricity in your body, potassium promotes normal contraction and relaxation of your muscles. As a result, sufficient intake of potassium, and other electrolytes, such as calcium, sodium and magnesium, is important for positive muscle function, according to the University of Maryland Medical Center. Most adults require 2,000 mg per day.
Muscle Restoration
Although potassium does not stimulate muscle mass directly, a potassium deficiency, also called hypokalemia, can cause reduced muscle function and growth. The most common causes of hypokalemia, according to the Linus Pauling Institute at Oregon State University, derive from prolonged vomiting, certain forms of kidney disease, metabolic problems and use of diuretics -- substances that flush fluids from your body. Reversing hypokalemia through increased potassium intake, paired with any doctor-recommended treatment, can help restore lost muscle mass and function.
Potassium-Rich Food Benefits
Many foods contain potassium, including all meats, some fish and many vegetables, legumes, dairy products and fruits. While building muscle mass, your protein needs increase to 1.4 to 1.8 grams (g) of protein per kg of body weight per day, according to the American Dietetic Association. A 3-ounce serving of salmon, cod or flounder provides 15 to 20 g of protein and 350 to 450 mg of potassium. Potassium-rich fruits and vegetables, like bananas, prunes, raisins, squash and lima beans, provide carbohydrates -- your muscle's main energy source. Nuts and seeds provide valuable amounts of potassium and healthy fats, which supply your muscles with energy during exercise.
Potassium Supplements
Basic multivitamins contain reasonable amounts of potassium, which can help manage mild deficiencies, particularly if you have difficulty sticking to a healthy, balanced diet. The UMMC warns against taking potassium-only supplements without your doctor's guidance, because they can cause side effects, like nausea, stomach irritation and diarrhea, and interact with medications. High potassium doses can cause muscle weakness and abnormal heart rhythms. Sports drinks containing potassium and other electrolytes can help prevent deficiencies associated with heavy perspiration.
References
- MayoClinic.com: Strength-Training
- University of Maryland Medical Center: Potassium
- Linus Pauling Institute at Oregon State University: Potassium
- American Dietetic Association: Strength Building and Muscle Mass
- USDA National Nutrient Database for Standard Reference: Protein Content of Selected Foods
- USDA National Nutrient Database for Standard Reference: Potassium Content of Selected Foods
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