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20 Healthy Snacks That Replace Electrolytes

healthy snacks

Tennis Player Nutrition

20 Healthy Snacks That Replace Electrolytes

I don’t know about you, but I love working up a sweat – the sweatier, the better! It’s a great way to naturally my body of the nasty toxins – even cholesterol – that build up every day. But along with the bad stuff, I’m also losing the good stuff, the electrolytes. Electrolytes are the essential nutrients that our body needs for optimum function of our cells and organs; they create the electrical charges needed to regulate normal heart beats, muscular contractions, and overall healthy nerve function.

After a long match or intense workout, it’s very important that you replenish these electrolytes, and while fortified beverages are an excellent choice, you might not always have them on hand. But the good thing is that you probably DO have some of these snacks in your refrigerator and pantry which are also rich in the top four essential electrolytes: sodium, potassium, calcium, and magnesium chloride.

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So the next time you get your sweat on, be sure to mix it up and munch on any of the following:

Sodium

  • A pickle
  • A slice of cheese or ham on a whole-wheat cracker
  • Three sardines on whole-wheat crackers
  • 2 carrots
  • Any food topped with salt, especially Himalayan Salt

Potassium

  • Eight ounces of coconut water
  • One banana
  • 1/2 cup kale
  • 1/2 an avocado
  • One medium baked sweet potato

Calcium

  • Six-ounce container of yogurt
  • Eight-ounce glass of milk
  • A handful of almonds
  • A teaspoon of tahini paste on raw veggies
  • Four fresh apricots

Magnesium Chloride

  • Three thin slices of smoked salmon
  • Handful of mixed nuts like almonds, walnuts, pecans, and cashews
  • Eight-ounce glass of soy milk
  • Spoonful of peanut butter
  • 3-4 whole wheat or other whole grain crackers
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4.5 USTA rated/open champion level tennis player, vegan, fitness freak, animal lover, and smart ass who firmly believes that champagne is anathema for all ills. Right now I'm either up to my eyeballs in paint swatches and fabric samples, or kicking some butt on a tennis court (hopefully the latter).

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