THE BENEFITS OF MAGNESIUM FOR ATHLETES

Magnesium is surely one of the first minerals that comes to mind when we talk about fitness. But hardly anyone knows how important it is and to what extent it can improve your physical performance. We will tell you everything!

WHAT IS MAGNESIUM FOR?

Magnesium is a vital mineral: it is present in almost every cell in the body. About 30% of the body's magnesium is stored in the muscles. This mineral is responsible for several functions: it is needed for energy production through aerobic (= with oxygen) and anaerobic (= without oxygen) exercises. Magnesium is also required to form endogenous proteins (non-dietary and body-type proteins) and plays a crucial role in the contraction and relaxation of muscles. It is also essential for the formation of bones and teeth and is also involved in the activation process of hundreds of enzymes.

THE IMPORTANCE OF MAGNESIUM FOR ATHLETES

Several studies have shown that the more physical activity you do, the more magnesium you need.  Likewise, a relationship has been found between a high level of magnesium in the blood with better muscle performance, such as more strength in the legs. This means that you can improve performance by ensuring that you are ingesting adequate amounts of this mineral. What is happening in your body? According to some studies, magnesium appears to reduce blood lactate levels. Lactate (lactic acid) is a metabolite that is produced mainly by vigorous physical activity. If it increases, it can limit the performance of the muscles and cause fatigue. Additionally, exercising without sufficient magnesium levels can lead to lower oxygen consumption and heart rate. This mineral also plays an important role in strengthening the immune system . It works in a similar way to antioxidants, since it strengthens the defenses and protects you from contracting diseases.

INCREASING YOUR MAGNESIUM INTAKE CAN HELP

According to the National Institutes of Health (NIH), a healthy adult woman should ingest between 320 and 320 mg of magnesium per day, while a healthy adult man should ingest between 400 and 420 mg per day. A balanced diet is usually enough to reach those amounts. But if you like to exercise or have a physically demanding job, your diet may not be enough to meet these needs, as you can lose a lot of magnesium through sweat . This loss must be replaced, but the amount of magnesium required is different for each person and should be decided with sports medicine specialists.

You may also need to increase your magnesium intake in case of stress. 

How to know if the amount of magnesium ingested is sufficient?

PAY ATTENTION TO MAGNESIUM DEFICIENCY SYMPTOMS

• Leg cramps
• Dizziness
• Digestive problems
• Fatigue
• Irregular heartbeat
• Headache

Seek medical advice if you experience the magnesium deficiency symptoms described.

THE BEST 9 FOODS RICH IN MAGNESIUM

The general rule is that getting your nutrients through food is the healthiest option, rather than taking dietary supplements . The same thing happens with the magnesium necessary for sportsmen and athletes. A balanced diet provides (almost) all the necessary nutrients. What are the foods richest in magnesium? Here are the top 9:

• Sunflower seeds (395 mg / 100 g)
• Pumpkin seeds (402 mg / 100 g)
• Sesame (347 mg / 100 g)
• Flax seeds (350 mg / 100 g)
• Cashews (270 mg / 100 g)
• Broad beans (140 mg / 100 g)
• Chickpeas (115 mg / 100 g)
• Oats (139 mg / 100 g)
• Swiss chard (81 mg / 100 g)

That is good to know:

Mineral water also contains magnesium in varying amounts. Take a look at the nutritional information on the bottle.

MAGNESIUM SUPPLEMENTS, YES OR NO?

If you have been prescribed magnesium supplements to treat magnesium deficiency, it is important to pay attention to the dosage. You shouldn't take more than 250 mg of the magnesium supplement a day .  Magnesium can act as a natural laxative; if you take too much it can cause diarrhea.

RESUME

The more you train, the more magnesium you need in your diet. Do not underestimate the importance of magnesium for athletes and focus on reaching the recommended daily amount through a balanced and healthy diet that includes foods rich in magnesium. If you notice any of the symptoms of magnesium deficiency, seek medical advice. Supplements can be a good solution in that case. Remember: if you are preparing for a race or competition, be sure.