Sweet potato is a healthy food.

Potassium is an important mineral in the Jiu-Jitsu fighter’s menu not just for its performance in the muscles. Besides avoiding cramps, potassium prevents acne, constipation, depression, fatigue, growth problems, insomnia, weakness, nervousness, and respiratory and cardiac problems.

However is not right to think that only bananas are a rich source of this substance. Today, GRACIEMAG researched the top 10 Gracie Diet foods high in potassium that are vital for you to fight and train martial arts.

In addition, melons, papayas, beans and pumpkins also contains good dose of potassium.

1. Potato (average) – 952 milligrams of potassium

2. Tomato sauce (1 cup) – 811mg

3. White beans (1/2 cup) – 595mg

4. Sweet potatoes (medium) – 542mg

5. Avocado (half) – 507mg

6. Goat milk (1 cup) – 498mg

7. Soy (1/2 cup) – 485mg

8. Beet (1 cup, grated) – 442mg

9. Damascus (1 cup, sliced) – 427mg

10. Tomato (1 cup, sliced) – 427mg

11. Banana (average) – 422mg

Banana prevents cramps. 

Jiu-Jitsu requires healthy muscles. If you are training tonight, we recommend a juice that relieves cramps and protects against muscle fatigues. The ingredients are rich in potassium, which is a mineral that the body needs to work normally. It helps nerves and muscles communicate. According to the Academy of Nutrition and Dietetics, potassium is a mineral that, among other things, helps your muscles contract, helps regulate fluids and mineral balance in and out of body cells and helps maintain normal blood pressure by blunting the effect of sodium. Potassium may also reduce your risk of recurrent kidney stones and possibly bone loss, as we get older. Guidelines issued by the Institute of Medicine of the National Academies of Science encourage adults to consume of at least 4,700 milligrams of potassium every day. That’s almost double what most of us actually consume. Potassium is found in a wide range of foods, especially fruits and vegetables.

Check out the recipe below and always follow a diet that is colorful and rich in nutrients!

Ingredients:

1 green coconut
100g Tofu
2 bananas

Instructions:

Blend it and be healthy!

For more than 10 years now, GRACIEMAG has been publishing recipes based on the renowned diet developed by Carlos Gracie. The dietary method prevents disease and enhances well-being and quality of life, regardless of where you live or what type of routine you practice. The secret is to go heavy on the fruit, whatever they may be.

If you’re going to train today, GRACIEMAG.com recommends a juice for alleviating cramps and fending off muscle fatigue suggested by Adriana Gracie. And try to always stick with a diet that gets you enough calcium, magnesium, sodium and potassium.

Anti-cramp juice recipe

• 1 green coconut
• 2 spoonfuls of brewers’ yeast
• 100g Tofu
• 2 ripe bananas

Beat it all in the blender, and toast to your health!