For your more strenuous workouts, it’s wise to replenish electrolytes – so each of the options I give below are also electrolyte-rich.

I had a first hand experience of just how important these tiny ions are for overall health about 16 years ago when I was training for a big mountain run. It was a sizzling hot summer’s day and I realized I’d forgotten my water bottle after driving for an hour to get to the area of native bush where I was going to run. Turns out I was miles from the nearest shop to get some water, so I thought I’d just get some on my way home.

3 hours later; with many kilometers run, and much sweating done (!), I was in the car driving to the shop to get water for my way home. My first clue that something wasn’t right, was that my thirst was unquenchable. After 3 litres it felt like I hadn’t drunk anything, and a bad headache was starting.

I kept drinking during the afternoon – trusting this would ease my headache (which it didn’t), and carried on into the evening; when our dinner guests arrived.

It was around then that I needed to lie down so excused myself; explaining I wouldn’t be long. Half an hour later my husband found me lying under my desk in my office; gabbling-away and not making much sense.

Fortunately we just made it to the hospital before I passed out. Once the IV fluids started, I was back to 100% pretty fast.

So, as you can imagine – electrolytes are high on my priority list these days. And not surprising; given they’re so important for our muscles, nerves, blood pressure and blood pH regulation, plus our immune system and bone strength.

So, my 3 picks for the most effective post-work-out foods are listed here; based on which electrolytes they’re rich in –

Beetroot with leaves


  1. Potassium-rich – bananas (also oranges and avocado)
  2. Sodium-rich – sundried tomatoes (and gherkins, artichoke hearts, Himalayan seat salt and radishes)
  3. Magnesium-rich – kale (plus beet-greens and spinach)

Take away – If you’d like more options for having more energy (which are ideal for pre and post work out) – check out this link
Fi head & shdrs blueFi Jamieson-Folland D.O, is a Lifestyle Consultant, with over 20 years experience in Europe, Asia and New Zealand as a qualified osteopath, educator, writer, certified raw vegan gluten-free chef, speaker, health mentor, LifeStyle and Health Brand Ambassador. She lives in NZ and Indonesia with her husband Chris, relishing an outdoor lifestyle and time with family and friends.