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Magnesium is another mineral you need for optimal muscular function. Magnesium permits nerve chemical messengers to stimulate the muscle cell so that calcium can enter muscle cells, resulting in muscular contraction. This mineral also is necessary to produce ATP or energy during aerobic and anaerobic exercise.
You need about 4,700 milligrams of this essential mineral daily, to regulate fluid balance, relax blood vessel walls and enhance the removal of excess sodium from your body. Raisins and bananas are good sources of potassium. A 1.5-ounce box of raisins will give you 322 milligrams of the nutrient.