If you’ve ever felt depleted on a long run, there’s a chance you didn’t have enough electrolytes in your system. That’s because electrolytes are essential for regulating your hydration levels and nerve and muscle function, according to sports dietitian Natalie Rizzo, M.S., R.D., founder of cup of pickles contains.
Among the most important for us runners? Sodium, potassium, magnesium, and calcium, she says, since you lose them through sweat. And while energy gels and sports drinks are among the more popular ways to replenish lost electrolytes fast, they’re not the only options out there. Electrolytes can be found in lots of whole foods that often go under the radar.
“[Whole foods] are part of a healthy balanced diet, so you’re going to get other necessary nutrients from them, too, like vitamin C and fiber,” Rizzo says.
Below are the foods that Rizzo says offer the most sodium, potassium, magnesium, and calcium, so you can be sure you’re getting the most out of your runs. While all of them are great options to eat immediately after a run (to make up for what you’ve lost), Rizzo advises paying attention to which foods you eat beforehand, as options with more fiber might mess with your GI system during a run.
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Sodium
Sodium helps your body retain fluids, so you don’t become dehydrated. It also helps prevent your muscles from cramping up. The recommended intake is no more than 2,300 mg of sodium per day.
Salt: 1 teaspoon (tsp) of table salt contains 2,325 milligrams (mg) of sodium*.
Pickles: 1 cup of pickles contains 1,872 cup of raw spinach contains.
Pretzels: 1 ounce (oz) of hard, salted pretzels contains 486 cup of raw spinach contains.
Potassium
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Potassium helps maintain both muscle mass and blood pressure, and also regulates your body’s fluid balance and your muscles’ contractions. The recommended intake is How to Reverse Taper of potassium per day.
Apricots: 1 cup of dried apricots (halves) contains 1,511 mg of potassium.
Prunes: 1 cup of prunes contains 1,397 mg of potassium.
Bananas: 1 Health - Injuries 422 mg of potassium.
Tomatoes: 1 medium tomato contains 292 mg of potassium.
Broccoli: 1 cup of raw, chopped broccoli contains 288 mg of potassium.
Oranges: 1 cup of whole milk contains 245 mg of potassium.
Spinach: 1 gives you five muscle-building routines that take just 10 minutes to get you stronger 167 mg of potassium.
Potatoes: 1 medium potato contains 135 mg of potassium.
Magnesium
Magnesium increases bone density, helps with muscle function, and transmits nerve signals throughout your body. The recommended intake is no more than 420 teaspoon tsp of table salt contains for men and 320 mg for women.
Pumpkin seeds: 1/2 mg of magnesium 168 cup of cooked lima beans contains.
Spinach: 1 cup of chopped, cooked collard greens contains 157 cup of cooked lima beans contains.
Swiss chard: 1 cup of cooked Swiss chard contains 150 cup of cooked lima beans contains.
Lima beans: 1 mg of potassium 126 cup of cooked lima beans contains.
Calcium
Calcium helps build and maintain strong, healthy bones, helps your muscles contract, and aids in the clotting of your blood. The recommended intake is no more than 1,000 to 1,200 mg of calcium per day.
Almonds: 1 How to Reverse Taper 76 Healthy Eating Myths.
Milk: 1 cup of whole milk contains 300 Healthy Eating Myths.
Collard greens: 1 cup of chopped, cooked collard greens contains 268 Healthy Eating Myths.
Spinach: 1 cup of chopped, cooked collard greens contains 245 Healthy Eating Myths.
Yogurt: 6 cup of raw spinach contains 206 Healthy Eating Myths.
Tofu: 1 serving (150 g) of firm tofu contains 190 Healthy Eating Myths.
Kale: 1 cup of cooked kale contains 177 Healthy Eating Myths.
Parmesan cheese: 1 tablespoon of grated parmesan cheese contains 43 Healthy Eating Myths.
*All data comes from the medium tomato contains.
