Research suggests that magnesium deficiency can inhibit athletic performance, making magnesium a critical mineral for those who exercise, play sports, or who frequently exert themselves physically.
However, most coaches and trainers are more likely to suggest their athletes take calcium, iron, and zinc, as the public is generally unaware of just how helpful and impactful magnesium can truly be.
High-performance athletes are prone to sport-related injuries such as muscle tears, broken bones, and are also more likely to be magnesium deficient as they have a faster turnover of energy. In this article, we examine the specific ways magnesium will improve athletic performance, boost energy, and help to support recovery of muscles and broken bones.
Magnesium: The Basics
Magnesium can help athletes to maximize their energy, performance, and recovery, as the mineral helps to improve and promote the proper functioning of over 300 enzymes, which are necessary for neuromuscular contractions, cardiac function, and the regulation of the acid-alkaline balance in the body.
Signs You May Be Deficient
- Poor appetite
- Trouble focusing
- Lack of energy
- Muscle spasms and pain
- Dietary intakes of magnesium in the United States have been declining over the last 100 years from about 500mg/day to 175-225mg/day.
- The US Institute of Medicine and National Academy of Science recommends a magnesium intake of 400mgs per day for men aged 19-30 and 420 for those over 30; the figures for women under and over 30 are 300 and 310mgs per day.
Muscle Repair & Relaxation For Athletes
Athletes who experience muscle cramps and spasms should consider taking a daily magnesium supplement to prevent their chance of experiencing these issues before exerting themselves physically. Magnesium will also help to increase energy and help athletes achieve a more restful sleep as their body repairs following a workout or period of exertion.
Athletes & Heart Health
In addition to supporting proper muscle and nerve function, magnesium can improve heart strength, thereby reducing a persons chance of:
- Cardiovascular disease
- Cardiac arrhythmia, and more.
By taking a daily magnesium supplement, athletes will be better equipped to maintain a steady heartbeat, manage stress, and maintain healthy blood pressure throughout training and performance.
Bone & Joint Health For Athletes
Some athletes make the mistake of taking calcium supplements to strengthen their bones without also managing their magnesium intake. Magnesium and calcium depend on one another to keep balanced. Too much calcium can cause calcification in joints, which can make athletes stiff and sore. To prevent these issues, magnesium helps the body to absorb calcium in the right way and can eliminate the build-up of calcifications – improving bone health and an athletes ability to move with ease.
For athletes looking to improve their daily magnesium intake through magnesium-rich foods, the following items are just a few ideas of what to include in your diet:
- Pumpkin seeds
- Sesame Seeds
- Cooked beans
*Boiling vegetables can reduce magnesium content.
How mvua Magnesium Can Help
Magnesium deficiency is common in athletes; who depend on the proper functioning of their bodies. To optimize your health as you train and perform, consider adding an extra boost by taking a daily magnesium glycinate supplement.
Check out mvua magnesium to discover more on how magnesium glycinate can help athletes to maintain and build strength, stamina, and a healthy lifestyle.