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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.
This mineral is especially important for people taking diuretics for heart disease, which combat sodium and water retention but also strip potassium from the body in the process. Other good sources include sweet potatoes (694 mg for one medium), nonfat yogurt (579 mg for 1 cup) and spinach (419 mg for 1/2 cup, cooked).