Water is critical, but electrolytes are an important part of a balanced nutrient intake, and are even more important when your body is in training! Electrolytes regulate our nerve and muscle function, our body’s hydration, blood pH, blood pressure, and the rebuilding of damaged tissue. Various mechanisms exist in our body that keep the concentrations of different electrolytes balanced. Many fruits and vegetables have electrolytes and are an important source of phytonutrients, vitamins and minerals. Here are some great sources of electrolytes that you can get in every meal…

Fruits high in potassium are: bananas, oranges, kiwi, avocado, tamarind, peaches and nectarines. Many dried fruit are high in potassium, including dried apricots, dried apples, prunes, raisins and dried figs. The sugar in these dried fruits will help you crave less processed sugar, so don’t be afraid of popping a few dried fruits now and again. Vegetables high in potassium: sweet potatoes, yams, baked potatoes, mushrooms, sun-dried tomatoes, spinach and acorn squash.

Sun-dried tomatoes, radishes, artichokes, bell peppers, spinach and sweet potatoes contain some sodium. However, when pickled, cucumbers and cabbage go up in salt content. Cantaloupe, honeydew, dried apples and avocado have trace amounts of sodium.

That charlie horse, or muscle cramp, may be the result of not enough calcium. Calcium ensures growth and strength of teeth and bones and nerve conduction. It is also essential for the secretion of hormones and enzymes. Collard greens, turnip greens, arugula, bok choy or Chinese cabbage, okra and broccoli are all vegetables high in calcium. Fruits that are high in calcium are dried apricots, plums, dried figs, kiwi, kumquats, prickly pears,

Along with its role in muscle and nerve function, the electrolyte magnesium also helps build bone strength and keeps the immune system healthy. Bananas, avocado, spinach, kale, Swiss chard and beet greens are fruits and vegetables that are high in magnesium.

And remember, your body is mostly water. Drink 1/2 your body weight in ounces of water every day to replenish and renew your hard working muscles, joints, organs and fascia!

Love, Coach M

Click here for a full list of mineral content of fruits and veggies>>>


Don’t fear the tater! These home grown red potatoes are loaded with potassium (more than bananas) and cooked the right way will leave you feeling satiated and power packed! Lemons have trace amounts of a multitude of minerals.