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Potassium Rich Foods

Improve Your Swimming Performance By Including Foods High in Potassium in Your Daily Diet

There is a huge population with potassium deficiency in the United State and all over the world. Potassium is a very important mineral for your body just like sodium and calcium. People are consuming more than the recommended amount of sodium but they are nowhere close to recommending a daily intake of potassium. A lot of sodium will deplete other minerals including potassium which is not a good thing.

Potassium Rich Foods

Swimmers should definitely monitor their diet and potassium intake. Low potassium in the body will massively impact your performance in the pool or in the open water. Muscles need minerals to work at optimum performance.

How much potassium do you need in a day?

It is recommended to 3,400 milligrams (mg) of potassium every day. Most people don’t even get 1000 milligrams a day!

Adequate Intakes (AIs) for Potassium
Birth to 6 months400 mg400 mg
7–12 months860 mg860 mg
1–3 years2,000 mg2,000 mg
4–8 years2,300 mg2,300 mg
9–13 years2,500 mg2,300 mg
14–18 years3,000 mg2,300 mg2,600 mg2,500 mg
19–50 years3,400 mg2,600 mg2,900 mg2,800 mg
51+ years3,400 mg2,600 mg

Foods High in Potassium

  • Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium)
  • Cooked spinach
  • Cooked broccoli
  • Potatoes
  • Sweet potatoes
  • Mushrooms
  • Peas
  • Cucumbers
  • Zucchini
  • Pumpkins
  • Leafy greens

Juice from potassium-rich fruit is also a good choice:

  • Orange juice
  • Tomato juice
  • Prune juice
  • Apricot juice
  • Grapefruit juice

Certain dairy products, such as milk and yogurt, are high in potassium (low-fat or fat-free is best).

Some fish contain potassium:

  • Tuna
  • Halibut
  • Cod
  • Trout
  • Rockfish

Beans or legumes that are high in potassium include:

  • Lima beans
  • Pinto beans
  • Kidney beans
  • Soybeans
  • Lentils

Other foods that are rich in potassium include:

  • Salt substitutes (read labels to check potassium levels)
  • Molasses
  • Nuts
  • Meat and poultry
  • Brown and wild rice
  • Bran cereal
  • Whole-wheat bread and pasta
Selected Food Sources of Potassium
(mg) per
Apricots, dried, ½ cup1,10123
Lentils, cooked, 1 cup73116
Prunes, dried, ½ cup69915
Squash, acorn, mashed, 1 cup64414
Raisins, ½ cup61813
Potato, baked, flesh only, 1 medium61013
Kidney beans, canned, 1 cup60713
Orange juice, 1 cup49611
Soybeans, mature seeds, boiled, ½ cup4439
Banana, 1 medium4229
Milk, 1%, 1 cup3668
Spinach, raw, 2 cups3347
Chicken breast, boneless, grilled, 3 ounces3327
Yogurt, fruit variety, nonfat, 6 ounces3307
Salmon, Atlantic, farmed, cooked, 3 ounces3267
Beef, top sirloin, grilled, 3 ounces3157
Molasses, 1 tablespoon3087
Tomato, raw, 1 medium2926
Soymilk, 1 cup2876
Yogurt, Greek, plain, nonfat, 6 ounces2405
Broccoli, cooked, chopped, ½ cup2295
Cantaloupe, cubed, ½ cup2145
Turkey breast, roasted, 3 ounces2125
Asparagus, cooked, ½ cup2024
Apple, with skin, 1 medium1954
Cashew nuts, 1 ounce1874
Rice, brown, medium-grain, cooked, 1 cup1543
Tuna, light, canned in water, drained, 3 ounces1533
Coffee, brewed, 1 cup1162
Lettuce, iceberg, shredded, 1 cup1022
Peanut butter, 1 tablespoon902
Tea, black, brewed, 1 cup882
Flaxseed, whole, 1 tablespoon842
Bread, whole-wheat, 1 slice812
Egg, 1 large691
Rice, white, medium-grain, cooked, 1 cup541
Bread, white, 1 slice371
Cheese, mozzarella, part skim, 1½ ounces361
Oil (olive, corn, canola, or soybean), 1 tablespoon00

Make sure to check your kidney health before consuming large amounts of potassium. You need healthy kidneys to filter out excess amounts of vitamins and minerals.

Now that you have learned about the top 6 benefits of swimming, it’s time to include a swim session in your daily or weekly schedule. Getting fit and toning your body with low impact and relaxing workouts like swimming is always a good idea.

If you live in Austin, Texas, and need private coaching to learn swimming for yourself or your kids, you should contact Rocket Swimming. We offer world-class Private Swim training.

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