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Potassium and magnesium. What is the disadvantage and how to fill it.
Minerals necessary for the body
An important role in the human body play potassium and magnesium. Magnesium is one of the main participants in the process of bone formation, energy and carbohydrate metabolism, regulation of the nervous tissue. Potassium regulates the acid-base balance of the blood and is actively involved in the transmission of nerve impulses. Magnesium and potassium activate the muscular work of the heart and are part of a number of enzymes.
The quality of blood supply to the heart muscle depends on the amount of magnesium. In many important bioprocesses, magnesium is a calcium antagonist, so its excess impairs calcium absorption. The optimal ratio of calcium and magnesium is 10: 7 and the average diet is able to maintain this balance.
Professional bodybuilders appreciate magnesium because it enhances metabolic processes and for its important role in protein synthesis. Together with potassium, magnesium provides relaxation of muscle fibers and regulates glycolysis. Reception of magnesium positively affects the performance of training. And potassium ensures the emergence of electrical potential in nerve cells and muscle fibers, thereby regulating muscle contraction. The recommended level of magnesium is calculated by the following formula: 4 mg of the trace element per 1 kg of its own weight.
Symptoms of magnesium deficiency
Cases of tingling, itching, crawling, chills, numbness, painful cold - are signals of the body about violations of sensitivity - paresthesia. This is the main symptom of magnesium deficiency.
The characteristic pathological condition with typical convulsive syndrome and increased neuromuscular excitability is hidden or overt tetany, another sign of magnesium deficiency.
Among other signs of a magnesium deficiency, fatigue, insomnia or nightmares, loss of appetite, nausea, vomiting, diarrhea, or vice versa, constipation are observed.
Lack of magnesium in the body, effects
Magnesium deficiency is considered one of the most common types of mineral deficiency and occurs due to minimal magnesium intake from the outside.
Disturbed exchange of this macro can occur with intensive growth, recovery, during pregnancy, constant stressful situations, excessive sweating, in cases of chronic alcoholism. Magnesium deficiency can also be caused by prolonged use of diuretics, antibiotics, anticancer and other drugs.
The consequences of magnesium deficiency are expressed in disorders of the adrenal glands, diseases of the cardiovascular system, the development of urolithiasis and cholelithiasis, as well as the initial stages of diabetes mellitus. Magnesium deficiency can provoke an immunodeficiency condition that increases the risk of developing cancer.
What foods contain magnesium?
About 50% of the daily requirement of magnesium is found in such cereal and cereals as oatmeal, barley, buckwheat, rice porridge. A large amount of magnesium is found in various types of fish (carp, flounder, sea bass, mackerel, cod), legumes, nuts, leafy vegetables and berries.
Many athletes make up their diet based on seasonal conditions. In winter, the menu is rich in honey, raisins, dried apricots, prunes, dates, nuts, cocoa and porridge: oatmeal, wheat, buckwheat, pearl barley. In the spring, must be mandatory greens: parsley, dill, spinach and green salad. In the summer they use cherries, black currants and legumes. In the fall, meals include watermelons, carrots and beets.
Symptoms of potassium deficiency
Symptoms of potassium deficiency manifested in cramps and spasms of the lower extremities. Muscle strength decreases and the body experiences dehydration. Depression, fatigue, weakness in muscles, brittle hair and dry skin are all essential companions of potassium deficiency in the body.
Lack of potassium increases the risk of reduced immune protection, deterioration of the kidneys and adrenal glands, the occurrence of cardiovascular disorders, impaired lung function, nausea, vomiting, peptic ulcer, erosive gastritis. For women, potassium deficiency is fraught with reproductive disorders such as infertility and cervical erosion.
Lack of potassium in the body, the consequences
Potassium deficiency occurs with large fluid losses. Any stress, with an excessive release of adrenocorticotropic hormone, leads to an increased excretion of potassium from the body along with urine. Unfortunately, it is extremely difficult to diagnose a violation of potassium metabolism, because its level in blood serum is not at all an indicator of its level in the whole body.
Even with an impressive loss of potassium, the level of trace elements in the blood may well be normal or even elevated. Hypokalemia, or lack of potassium in the body is fraught with rapid energy losses and the subsequent development of chronic fatigue syndrome.
Potassium containing foods
In order to maintain the required level of potassium in the body, athletes saturate their diets with food of animal origin with a high potassium content: beef, fish and milk.
Potato-enriched plant foods include potatoes, onions, carrots, cabbage, peas, red beets, horseradish, nettles. Apples, grapes, bananas, dried fruits, stone fruits, nuts are also rich in potassium.
To replenish the potassium balance, it is advised to diversify the menu of buckwheat, oatmeal and millet cereals. Champions in potassium content are undoubtedly legumes: soybeans, beans and peas.
Food supplements containing potassium and magnesium
According to generally accepted norms, an adult needs from 2 to 5 g of potassium per day for normal body functioning. The use of more of this trace element is highly undesirable because it impairs the work of the cardiovascular system.
Bodybuilders take nutritional supplements with potassium necessarily in conjunction with magnesium, without it, the cells are not able to permanently hold up potassium. The intake of nutritional supplements containing potassium and magnesium is extremely important for nerve conduction and muscle contraction. One of the most affordable, cheap and high-quality tools to replenish the above minerals is considered "Asparkam."
Style Summary
Mineral elements are of great importance for the normal functioning of the body. If their stocks are spent and not replenished, the livelihoods and performance of the human body is put at risk. Maintaining a balance of potassium and magnesium in the norm is extremely important for highly effective training and real results.
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