Don't sweat it!

Here's what Pat Kendall, Ph.D., R.D. (Food Science and Human Nutrition Specialist
Colorado State University) has to say:

"Potassium. You know that's one good reason to eat bananas... High levels of potassium may reduce the risk of hypertension and stroke. Many people at risk of high blood pressure keep a keen eye on their sodium intake, but few think about increasing their potassium. Not only can potassium help lower blood pressure, some experts feel it may offer additional stroke-protection benefits. One study examined 859 men and women over age 50. Results revealed that those who took in more than 3,500 milligrams (mg) a day had a much lower incidence of fatal stroke than those who consumed less than 1,950 mg daily. The recommended intake for potassium is 2,000 to 3,500 mg a day... One medium banana packs 450 mg."

ext.colostate.edu/pubs/columnnn/nn981104.html

But what about your sodium intake? Chances are that's too high.

Good luck in your training.

thehitman

Kelli -

Huh?
Are you saying one potato a week will provide you with all your potassium needs?
I don't think so. Just one hard two hour work-out will result in the loss of 800 mg of potassium.

Bananas or potatoes? Do like thehitman TC, and eat plenty of both.

thehitman

according to Nancy Clark, M.S. , R.D.(- my favorite sports nutitionist} adapted from ]her Sports Nutrition Guidebook, third edition,

it is true that a high potassium diet has been found to be helpful in protecting against hypertension and stroke. potassium is quite plentiful in our diet, particularily in good foods such as fruits, vegy's, whole grain breads and cereals, lentils, nuts and beans. refined food products are usually poor sources of potassium.

suggested daily intake of of potassium is 3500 milligrams for the "average person."

suggested daily intake for the athlete is 6000 milligrams per day.

one pound of sweat loss contains between 85-105 milligrams potassium.

in a two to three hr. workout, you might lose between 300 and 800 mg potassium depending on how much you sweat. (you could weigh yourself before and after exercise and calculate the approximate figure on your own.)

when you sweat during a workout you lose water, and the electolytes potassium and sodium. all play an important role in regulating your body's fluid balance. electolytes are very easily repenished with adequate fluid and fuel intake post exercise. based on the probability that the harder/longer you exercise the more food /fluid you will consume after activity, you will most likely consume enough potassium to replace what you used up during the event. therefore, in most cases, artificial supplements are not neccessary.

for example , just by eating one banana (450 mg potassium) and drinking one cup of orange juice(475mg potassium) you would get 925mg (potassium) which is more than enough! also as was mentioned previously by kelli, a large potato has about 840 mg potassium. can you eat too many bananas? no, you'll definitey get adequate potassium, but you might get sick of them or end up with other unpleasant gi complications (i.e. constipation :( if you don't drink enough fluid along with them. )

there is much, much, more in this excellent nutrition resource!!!! :)

happy training!!!

Amy, ( M.S. Ed., R.D.)

In all honesty, that's over my head. I'll let a RD take a stab at it.

Kelli

Hey Chain Ring Gash...

sounds to me like like might be suffering from a "food intolerance. " signs of this are mild transient symptoms that do not invove the immune system such-as diarrhea, nausea or abdominal cramps. the onset is usually between 30 minutes to several hours after the ingestion of the offending food.

i can't tell you why this happens. i don't think the experts even know...(the hitman is right on!!!) in that cool running site, one of the posts stated that "beano" the food enzyme dietary supplement that is geared to aid in the digestion of gassy foods was helpful. maybe you could try that?.. hey, you never know! sometimes these intolerances are dose related so maybe just eat your bananas and potatos in moderation...

if this is really uncomfortable for you i would definitely seek the advice of an allergist or a gi specialist.

p.s. i can't eat apples. ate tons of them until i was thirty. now i get a horrible disgusting gassy indigestion that last for days. weird, huh? :confused: nobody can figure this one out. i think it has to do with the wax they put on them.