Potassium in Trail Running: improve your performance
In trail running, one of the most underestimated yet essential elements is potassium.
Disciplines such as ultra trail, sky running, and endurance trail running put endurance, strength, and effort management to the test, often in extreme natural environments.
Long routes, elevation changes, and high energy expenditure require a well-prepared and well-fueled body.
Electrolyte balance is essential for sustaining performance and preventing muscle issues and chronic fatigue.
Understanding the importance of potassium in trail running is therefore crucial for any athlete who wants to run safely and improve their performance.
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What is potassium for?
Potassium is an essential mineral, the main intracellular electrolyte, involved in numerous physiological functions that are fundamental for the body.
Its main roles include:
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Regulating water balance and acid-base equilibrium
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Controlling muscle contraction, including the heart
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Transmitting nerve impulses
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Supporting blood pressure, thanks to its action as an antagonist to sodium
A potassium deficiency can cause:
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muscle weakness
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fatigue
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difficulty concentrating.
These symptoms, in the context of a competition or during pre-race training, can seriously compromise performance
What are the main sources of potassium?
Potassium is found in many natural foods, especially of plant origin.
The main sources include:
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fruits: bananas, avocado, apricots, kiwi, citrus fruits
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vegetables: spinach, potatoes, tomatoes, zucchini, chard
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legumes: lentils, beans, chickpeas
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nuts: almonds, walnuts, pistachios
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fish and meat: particularly salmon, tuna, and chicken
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mineral waters: some waters contain good amounts of potassium.
A varied and balanced diet can ensure an adequate daily intake.
However, during intense physical effort, such as in trail running races, potassium loss through sweat increases significantly, making supplementation useful.
Benefits of potassium in trail running
In trail running, potassium plays a key role in:
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preventing muscle cramps, thanks to its direct effect on neuromuscular function
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maintaining fluid and electrolyte balance, counteracting dehydration and performance decline
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supporting endurance and mental clarity, preventing early onset of fatigue
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promoting muscle recovery, in synergy with other minerals like magnesium.
During long training sessions, high-altitude trails, or races in extreme weather conditions, an adequate potassium intake can make the difference between effective performance and inevitable physical decline.
When to take potassium in trail running
Potassium supplementation is recommended in the following cases:
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long or intense pre-race training: efforts over 90 minutes, especially in summer or hot environments
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excessive sweating: some athletes lose many electrolytes through sweat, increasing the risk of imbalances that must be compensated with proper hydration
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frequent cramps: a sign of mineral imbalances or potassium deficiency
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unbalanced diet or low fruit and vegetable intake: often does not meet daily requirements
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post-race or post-training recovery phases: when mineral replenishment is essential.
What are the best potassium-based supplements for trail running?
To best support trail runners, Erba Vita, an Italian company specialized in phytotherapy and natural supplementation, offers two specific potassium-based products:
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Erba Vita Magnesium Potassium + Vitamin C: a soluble sachet formulation that combines potassium, magnesium, and vitamin C. Ideal to take during or immediately after activity to replenish lost electrolytes and counteract physical and mental fatigue. Its fresh taste and practicality make it perfect even during races.
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Erba Vita Vivobasic: an alkalizing supplement based on potassium, magnesium, and other minerals, useful for rebalancing pH and counteracting metabolic acidosis caused by intense efforts. Recommended during periods of heavy training and physical stress, it contributes to overall well-being and muscle health.
Conclusion
Potassium and trail running are closely linked: this mineral is a fundamental ally for maintaining high performance, preventing cramps, and optimizing recovery.
Whether it’s a simple hill run or a high-mountain race, ensuring an adequate intake of potassium is a strategic choice for every trail runner.
Through proper nutrition and, when necessary, with the support of high-quality supplements like those from Erba Vita, it is possible to face every trail challenge more safely, efficiently, and consciously.
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👉 Get Erba Vita’s free guide to natural sports supplements now and start building your strategy for performance, endurance, and recovery.
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