Nutrition For Runners

Carole Krohn has assembled a chart of foods that are high in magnesium and potassium. Taken within the recommended doses, these nutrients will inhibit the potential for leg cramps, while contributing to muscle building. Over the counter supplements sometimes have adverse side effects, so it is always wise to consume foods that are naturally high in those areas. With the championship season upon us, this is timely and worthwhile info - a big thanks to Carole for sharing.

Foods High in Magnesium & Potassium

	Magnesium	Potassium
Almonds (1 oz, 26 nuts)	76 mg	199 mg
Avocado (1/2 cup)	35 mg	585 mg
Banana (1 medium)	30 mg	420 mg
Beans, black (1/2 cup)	60 mg	305 mg
Beans, kidney (1/2 cup)	42 mg	371 mg
Beans, pinto (1/2 cup)	43 mg	373 mg
Halibut (3 oz)	90 mg	490 mg
Milk (skim, 8 oz)	30 mg	410 mg
Orange juice (8 oz)	27 mg	475 mg
Peanuts (1 oz)	49 mg	203 mg
Potato (1 baked, with skin)	50 mg	925 mg
Spinach (1/2 cup, cooked)	75 mg	420 mg
Yogurt (low fat, 8 oz)	45 mg	575 mg

Recommended daily intakes:

                Men – 420 mg magnesium, 4700 mg. potassium

                Women – 320 mg magnesium, 4700 mg. potassium