Minerals and minerals - information

Sodium

Sodium is an important mineral for the body . This so-called alkali metal is involved in the transfer of electrical charges and supports muscle excitability and muscle contraction. Sodium is responsible for normal osmotic pressure within cells. In addition, sodium activates various enzymes and is also significantly involved in the absorption and processing of simple sugars, so-called monosaccharides, and amino acids. Table salt, also known as sodium chloride, is supplied through the normal diet. Around 6 grams of sodium per day is recommended, but this is often doubled in the average German diet.

Civilian diseases such as high blood pressure can arise from this oversupply of sodium. An athlete excretes around 1200 milligrams of sodium with every liter of sweat. This loss must be compensated for, otherwise there is a risk of a reduction in blood volume and muscle cramps. Increased heart rate and low blood pressure are also the consequences of sodium deficiency in athletes. The German Society for Nutrition therefore recommends that athletes take in the sodium lost through sweat in addition to the recommended 6 grams of sodium. Otherwise, increasing sodium chloride intake is not recommended.

Potassium

Potassium is also involved in activating the body's enzyme system and transporting electrical charges. If the body lacks potassium, sodium flows into the muscle cells, causing them to dry out. Both muscle weakness and subsequent muscle paralysis can be the result. In addition, a lack of potassium can lead to cardiac arrhythmia, intestinal obstruction or alkalization of the blood. Since potassium is lost through sweating, which in turn is necessary for muscle contraction in athletes, athletes in particular should ensure that they have an adequate supply of potassium. Vegetables and fruit – here in the banana – contain a particularly large amount of potassium.

Calcium

As a mineral, calcium is used to build up and maintain bone substance. Around 99 percent of the calcium contained in the body is stored in the bone matrix. Beyond bone structure maintenance is calciumalso responsible for the excitability of muscles and nerves and blood coagulation is also shaped by this mineral. Due to its involvement in muscle contraction and the activation of enzymes within carbohydrate metabolism, the mineral is of great importance in the diet of athletes. A lack of calcium causes a breakdown of the substance of the bones, also known as osteoporosis. Painful muscle cramps can also be the result of calcium deficiency. The easiest way to meet the daily requirement of 1000 milligrams of calcium is to consume enough milk and milk products.

Magnesium

Magnesium is important for the body's energy supply because it catalyzes the splitting off of ATP. In addition, the mineral magnesium activates around 300 enzymes and also stabilizes the biological membranes. Magnesium deficiency is noticeable through muscle cramps, vomiting and diarrhea. Magnesium is also lost through sweating and so this magnesium loss should be offset by appropriate sports drinks and a magnesium-rich diet with wholemeal bread, appropriate mineral water, meat, vegetables and potatoes.

Zinc

According to research, zinc may also help you increase your aerobic capacity, which is a gauge of how much oxygen your body can give to your muscles. Therefore, a low level may hinder your performance and capacity to add muscle.

Additionally, zinc aids in tissue healing after exercise. By getting to the critical cells that aid in the defence against viruses and bacteria and reducing excessive inflammation, zinc is also suggested to contribute to the regulation and strengthening of the immune system.

The combined effects of these factors will lessen your risk of becoming ill and speed up your recovery time if you do. As a result, you will be able to resume exercising right away rather than having to spend a lot of time resting and losing muscle.