What are they and when do we lose them? In addition, a nutritionist explains to us how to recover them.
For the body to develop and function properly, it needs mineral salts such as calcium, magnesium, iron, manganese and zinc. However, these are lost during physical wear and tear and dehydration, so it is necessary to learn how to recover them.
“In controlled studies with athletes, who exercised for an hour in summer temperatures, they lost on average: 146 micrograms of iodine, 42.5 mcg of selenium and 7.5 mcg of chromium,” explains nutritionist JM. These figures are among the highest, being very similar to those that can be lost when we perform high-resistance and intensity physical activities such as cycling, triathlon or running.
In the following list you will find five facts you should know about the importance of these inorganic compounds.
1. Avoid cramps. They can appear during or at the end of workouts and are related to a lack of potassium and magnesium. “The deficit of these salts can limit the supply of oxygen to muscle tissue, reducing sports performance in resistance exercises, causing cramps,” says GM, a clinical sports nutritionist.
2. Are they more important than water? No. Both must be relevant in your training, otherwise the improvement of the physical qualities that you are looking for will not occur.
3. Where do I find them? Consume magnesium in spinach, avocado, or seeds. Calcium can be concentrated in sesame or cheese. Iodine is found in different types of seaweed and fish. Meanwhile, zinc is in nuts and eggs. “You can also find them in isotonic sports drinks, gels, bars, powdered solutions and capsules that the athlete could buy.” In our online store, premium mineral salts.
4. Each mineral contributes to the functioning of the body. “Calcium is the most abundant and necessary for the development and strengthening of bones, iron is the main component of hemoglobin and transfers oxygen to all tissues of the body.
Iron provides a good metabolism and prevents anemia; while magnesium is vital for the heart and pressure.
5. Fight fatigue. By consuming mineral salts, sodium levels are regulated in the body, dehydration and fatigue are minimized. “Also, magnesium promotes a better night’s rest, thus making the person have more energy during the day.”