The Art and Science of Low Carbohydrate Performance by Phinney Stephen & Jeff Volek

Author:Phinney, Stephen & Jeff Volek [Phinney, Stephen]
Language: eng
Format: mobi, epub, pdf
Publisher: Beyond Obesity LLC
Published: 2012-06-15T04:00:00+00:00

Potassium

When someone says ‘potassium’, dietitians instantly think ‘orange juice’ and ‘bananas’, neither of which is much help if you want to stay keto-adapted. Few dietitians think of meats and low starch vegetables as excellent sources of potassium, but they are. There’s as much potassium in 4 oz of meat as in a medium banana or 8 oz of orange juice. However the Achilles heel of meat and vegetables as potassium sources is how they are prepared. Boil either one and much of the potassium is lost in the broth. If you grill your meat to medium well done, much of the potassium leaves with the drippings.

The obvious solution is to not discard ‘the solution’ (i.e., the potassium-containing broth and drippings). Cook meats so the drippings aren’t lost and steam or sauté vegetables rather than boiling them. Enjoy your daily allotments of berries, nuts, and seeds, which all contain appreciable amounts of potassium. Most importantly, consider making your own broth. A chicken carcass boiled for a few hours gives up much of its potassium to the broth, as is true for beef bones and scraps as well. Add all of these together and a well-formulated low carbohydrate diet turns out to be richly endowed with potassium, one of the key minerals keeping you upright and functioning well.

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