How do you get potassium?

RobynLB

I train hard about 10 hrs per week, and I think I have a pretty chronic potassium imbalance. I have frequent, intense, long lasting toe, leg, and foot cramps. I suspect an overall electrolyte imbalance. My fluids also seem way off. I figured I could start by looking at potassium. Looking at what I eat, it seems like I get about half what I am supposed to. The highest natural sources of potassium seem to be fruits and veggies, but they still aren't that high. I eat a lot of fruits and veggies, and that still doesn't get me up to the RDA. I don't dig juice, so I am thinking about supplementing. Does anyone have any suggestions?

ricky_j_b

I make a potato cauliflower soup,huge in potassium and taste great.I also take a 300 mg suppliment.

FredDoyle

Squash, mushrooms, potatoes, tomatoes, PORK, apricots, dark chocolate, almond milk, coconut milk, raisins...
You're probably eating more than you think.

alaskaang

Avocados are fairly high as well. Also, keep in mind that potassium is not a required input and not all of the database entries have their potassium levels input so you might be getting a little more than you think.

rymea

I am also tracking my Potassium. You may be getting more than you think because Potassium isn't required on the Nutritional Facts information on the food's label. Yogurt has a lot of Potassium over 400/cup but it doesn't appear on the carton of some major brands like for instance FAGE. Here is a website that tells nutritional values of most foods. http://www.bitelog.com/ I have found that almost all foods have a little Potassium. Popcorn has over 300 per1/4 cup unpopped corn but if you look up white popcorm on the MFP data base it comes up 0. It's dangerious to take supplements unless yu know for sure how much you are really getting.

FredDoyle

I am also tracking my Potassium. You may be getting more than you think because Potassium isn't required on the Nutritional Facts information on the food's label. Yogurt has a lot of Potassium over 400/cup but it doesn't appear on the carton of some major brands like for instance FAGE. Here is a website that tells nutritional values of most foods. http://www.bitelog.com/ I have found that almost all foods have a little Potassium. Popcorn has over 300 per1/4 cup unpopped corn but if you look up white popcorm on the MFP data base it comes up 0. It's dangerious to take supplements unless yu know for sure how much you are really getting.

I agree. A supplement shouldn't be added without consulting a physician. The USDA dB lists minerals for common foods:

http://ndb.nal.usda.gov/ndb/search/list

Firefox7275

Look at your magnesium intake not just your potassium - magnesium is involved in muscle relaxation and general stress management - looking at your diary it's way low on mineral rich foods generally (beans, lentils, nuts, seeds, wholegrains, dark leafy green veggies, dairy).

If you are eating the recommended nine servings of fruit and veggies in the full rainbow of colours you should be getting enough potassium, not sure how you are measuring but often people don't add the micronutrients when they list the product so you can 't trust MFP to add up. You are eating fruit when your intake really should be skewed in favour of veggies and not consistently eating from the full rainbow.

.As an aside you are relying heavily on egg whites, chicken and whey which are not particularly nutritious so you could be missing out on vitamins and minerals there too, Consider adding in at least the recommended servings of dairy, oily fish and perhaps some red or organ meats.

Listen to your body and cycle your training hard and easy weeks, even professional athletes do that. If you are chronically dehydrated you need to rest and eat better. You might use this time to get some instruction on self myofascial release (self massage) with the foam roller which may help with your cramping alongside better mineral intake.

tturley

V8 Juice contains 670mg for 12oz can. If you're concerned about sodium the low sodium V8 contains over 1000 mg. A tbs of Black Strap Molasses contains almost 400mg. I sometimes mix it into my protein shake. Orange juice is quite high as well.

KANGOOJUMPS

bananas and orange juice, thats where i get mine!

stines72

spinach, bananas, sweet potatos are all very high in potassium. spinach would be best if you are a light eater because a heaping portion of it cooks down to just about nothing.

also be careful with potassium supplements. too much potassium is just as dangerous as too little.

edit #2: food companies arent required to list potassium content, so you may be getting more than you know.

My0WNinspiration

Potatoes

Kelly_Runs_NC

High potassium foods:

Avacado
Broccoli
Potatoes
bananas

or just google high potassium foods.

originalcookiemonster

acogg

That chicken quarter you ate yesterday had 200 mgs. of potassium, though the entry you chose shows 0. I have learned to look for food data entries, particularly meat, that include potassium counts.

GBOGH_5

Lots of the Gatorade products have quite a bit of Potassium...

The Gatorade Recover shake has 540mg of Potassium.

GCLyds

Another thing you can try is half salt, in place of salt. Its half potassium chloride half sodium chloride. Sprinkle it on food or put a pinch in your recovery drink.

seventieslord

bananas and potatoes, basically.

but all fruits and vegetable have a lot of it, particularly in relation to their calorie content.

as has been mentioned here, most foods in the database don't have potassium listed so don't worry about hitting MFP's goal unless all you're entering is fresh fruits, nuts and vegetables.

rymea

I am also tracking my Potassium. You may be getting more than you think because Potassium isn't required on the Nutritional Facts information on the food's label. Yogurt has a lot of Potassium over 400/cup but it doesn't appear on the carton of some major brands like for instance FAGE. Here is a website that tells nutritional values of most foods. http://www.bitelog.com/ I have found that almost all foods have a little Potassium. Popcorn has over 300 per1/4 cup unpopped corn but if you look up white popcorm on the MFP data base it comes up 0. It's dangerious to take supplements unless yu know for sure how much you are really getting.

I agree. A supplement shouldn't be added without consulting a physician. The USDA dB lists minerals for common foods:

http://ndb.nal.usda.gov/ndb/search/list

That is actually a better web site than the one i was using.

issyfit

I suspect an overall electrolyte imbalance. My fluids also seem way off.

Ask your doctor to order a blood test for electrolytes.

Docmahi

Your body is pretty good at compensating if you are in a dietary deficiency of an electrolyte - that being said I highly doubt that you are - adjusting your foods is fine but before you consider any sort of potassium supplement consult your doctor

maryjay52

you can google 'foods high in potassium'... that would give you a world of info

RobynLB

you can google 'foods high in potassium'... that would give you a world of info

Yeah... did that. I guess I am more wondering how people incorporate those into their diets and actually meet the RDA. Even high potassium foods are only providing about 10% or less per serving!

demorelli

bananas and avocados are both super high in potassium.

ldrosophila

V8 and potatoes

RobynLB

Look at your magnesium intake not just your potassium - magnesium is involved in muscle relaxation and general stress management - looking at your diary it's way low on mineral rich foods generally (beans, lentils, nuts, seeds, wholegrains, dark leafy green veggies, dairy).

If you are eating the recommended nine servings of fruit and veggies in the full rainbow of colours you should be getting enough potassium, not sure how you are measuring but often people don't add the micronutrients when they list the product so you can 't trust MFP to add up. You are eating fruit when your intake really should be skewed in favour of veggies and not consistently eating from the full rainbow.

.As an aside you are relying heavily on egg whites, chicken and whey which are not particularly nutritious so you could be missing out on vitamins and minerals there too, Consider adding in at least the recommended servings of dairy, oily fish and perhaps some red or organ meats.

Listen to your body and cycle your training hard and easy weeks, even professional athletes do that. If you are chronically dehydrated you need to rest and eat better. You might use this time to get some instruction on self myofascial release (self massage) with the foam roller which may help with your cramping alongside better mineral intake.

I have stomach problems which severly limits what I can eat. No wheat, dairy,or corn. I also don't tolerate beans well. I tend to eat quite a lot of veggies and some fish, but I have funky busy days when my diet is mostly just what I can eat form 7/11: i.e. cliff bars and fruit.

ldrosophila

you can google 'foods high in potassium'... that would give you a world of info

Yeah... did that. I guess I am more wondering how people incorporate those into their diets and actually meet the RDA. Even high potassium foods are only providing about 10% or less per serving!

Youll meet the RDA if you have a fruit and vegetable centric diet including high starch vegetables. This is why we tell people on dialysis to reduce the number of fruit and veggies they eat.

Missjulesdid

Flounder is high in potassium and it's nearly pure protein. Double win!

one filet has 149 calories, 437 Mg of potassium, and 31 grams of protein!

syrklc

sweet potato - 475 mg potassium in 1 medium potato

dblaacker

Yes!! Bananas!! And dancing.

vpundmann

I have been told by my doctor that I am low in potassium and to eat certain foods with potassium.....like baked potatoes, raisens, nuts. I also take a potassium pill each day and I found a drink you can get at Quik Trip called: IXL Do u it comes in about 4 different flavors....the blue one is my favorite. These bottles has 400 potassium and I think it has just 45 calories.

Jeffdawn64

First things first, see your doctor and allow him/her to access how far off your counts are. He/she will then determine the correct consumption of fruits/veggies and or Rx potassium. Also get him/her to check your magnesium levels. Please do not play with this as low levels are dangers and if they get low enough they can harm you.