HOW IMPORTANT IS MAGNESIUM FOR ATHLETES?
Magnesium is probably one of the first minerals that come to mind when you think of fitness. But, hardly anyone knows how essential magnesium truly is and how it can improve your physical performance.
MAGNESIUM PERFORMS NUMEROUS FUNCTIONS
Magnesium is a vital mineral: it is present in nearly every cell of your body. Approximately 30% of the magnesium in your body is stored in the muscles. The mineral performs numerous functions: it is needed for aerobic (= with oxygen) and anaerobic (= without oxygen) energy production. Magnesium is also required to form endogenous protein (protein of body origin, rather than dietary origin) and plays an important role in muscle contraction and relaxation. The mineral is also essential to the formation of bone and teeth. In addition, it is involved in the activation of hundreds of enzymes.
HOW IMPORTANT IS MAGNESIUM FOR ATHLETES?
Studies show that the more active you are, the more magnesium you need. Scientists have linked a high level of magnesium in blood to improved muscle performance, such as greater leg strength. This means that you can improve your performance by ensuring an adequate supply of this important mineral. What happens in your body? According to studies, magnesium appears to lower lactate levels in your blood. Lactate (lactic acid) is a metabolite that is primarily produced by intense physical exercise. If it builds up, it can limit muscle performance and you will fatigue faster. Plus, exercising without sufficient magnesium will lead to increased oxygen consumption and heart rate. The mineral also plays a major role in strengthening your immune system. It works similarly to an antioxidant by strengthening your defenses and protecting you from diseases.
INCREASED MAGNESIUM INTAKE CAN BE HELPFUL
According to the US National Institutes of Health (NIH), healthy adult females should get 310-320 mg per day and healthy adult males 400-420 mg per day. A balanced diet is usually enough to satisfy this daily requirement. But, if you like to exercise or work a physically demanding job, your diet probably won’t cover your daily needs because you can lose a lot of magnesium through sweat. This loss has to be replaced, but the amount of magnesium required varies depending on the individual and should be discussed with a sports physician.
You also need to consume more magnesium in the case of stress.
How can I tell if I’m getting enough magnesium?
PAY ATTENTION TO MAGNESIUM DEFICIENCY SYMPTOMS
- Leg cramps
- Dizziness
- Digestive problems
- Fatigue
- Abnormal heart rhythm
- Headaches
- Difficultly sleeping
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