Robert Gorgos

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505 appearances 2 recordings 1 series first heard Jun 2026 last heard 2 Jul

Robert Gorgos’s voice in public audio — every appearance, attributed to the second.

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Welcome back to Unlocking Performance, the Ministry Podcast.

Hello, I'm Robert Gorgos.

Nutritionist and performance coach.

Today we're talking about potassium, the most abundant intracellular cation.

With all the hype around sodium and magnesium.

Potassium is often the forgotten mineral.

Yet it's very important in exercise metabolism.

And can lead to decreased performance if intake is insufficient.

How much potassium do we need?

The recommended daily intake for an adult is around 3500 mg per day and can go up to 5000 mg per day depending on training volume and intensity.

For reference,

One medium banana delivers around 450 milligrams potassium.

One medium white potato contains around the same amount.

After peeling and cooking in water, however,

Up to half of a potato's potassium can be lost.

What does potassium do?

During exercise, particularly under conditions of heat stress or prolonged duration,

After sodium and chloride losses, potassium,

is the third most excreted mineral, making it physiologically relevant.

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