Magnesium is an essential mineral that plays important roles in numerous processes and functions essential for both health and performance.
Many body functions such as muscle contraction and relaxation, energy production, nerve function, cardiac activity, blood pressure regulation, hormonal interactions, immunity and bone health depend on magnesium. It is also involved in the synthesis of proteins, fats and nucleic acids.
Athletes may have higher magnesium requirements due to more intense training. Magnesium activates enzymes called ATPases, which are essential for the production of adenosine triphosphate (ATP), the body's energy source. During intense or prolonged workouts, ATP must be synthesized quickly. Magnesium deficiency can hinder energy production, leading to fatigue, decreased power, muscle twitching and cramps, which can hinder athletic progress.
In addition to its role in energy production, magnesium can improve performance by reducing the buildup of lactic acid and reducing the perception of fatigue during strenuous exercise, thanks to its action on the nervous system.
Since magnesium is stored primarily in the bones and adequate levels are crucial for bone health, chronic deficiencies can have long-term effects on bone mineral density. Athletes should be aware of this relationship, as such deficiencies often coexist with other nutritional and energy deficiencies due to insufficient nutritional intake to meet their training needs.
Fatigue is a common problem for most athletes during training, and it is often attributed to factors such as muscle cramps, weakened immune function, altered heart rate or even depressed moods. Although these symptoms have multiple causes and require a holistic approach, they may also be related to nutritional deficiencies, including magnesium.
Since the body does not produce magnesium, it must be taken daily through food. Foods rich in magnesium include spinach, cocoa, black beans, avocado, pumpkin seeds, almonds and whole grains. However, many people do not consume enough of these foods, leading to common deficiencies. Correcting magnesium deficiency can provide performance benefits for athletes. Nevertheless, athletes who train intensively can lose significant amounts of magnesium through sweat and increased metabolism, making it difficult to meet their needs through diet alone.
Magnesium supplements are widely used in the athletic community, particularly to promote muscle relaxation, recovery and a good night's sleep. These effects are likely due to magnesium's influence on the nervous system.
Besides an inadequate diet that is deficient in several fresh whole foods, which can contribute to deficiencies, factors such as gastrointestinal problems, physical stress, illness, certain medications and supplements can affect magnesium absorption. If you suspect a magnesium deficiency, it is advisable to consult a physician or qualified sports dietitian to identify other potential factors and determine whether it is necessary to eat more magnesium-rich foods or use a good quality supplement.
If you decide to supplement magnesium, it is advisable to invest in a high-quality product. Magnesium supplements come in various inorganic and organic compounds, and their bioavailability varies, indicating differences in absorption and utilization by the body. The standard recommended amount is about 350-400 mg.
Many body functions such as muscle contraction and relaxation, energy production, nerve function, cardiac activity, blood pressure regulation, hormonal interactions, immunity and bone health depend on magnesium. It is also involved in the synthesis of proteins, fats and nucleic acids.
Athletes may have higher magnesium requirements due to more intense training. Magnesium activates enzymes called ATPases, which are essential for the production of adenosine triphosphate (ATP), the body's energy source. During intense or prolonged workouts, ATP must be synthesized quickly. Magnesium deficiency can hinder energy production, leading to fatigue, decreased power, muscle twitching and cramps, which can hinder athletic progress.
In addition to its role in energy production, magnesium can improve performance by reducing the buildup of lactic acid and reducing the perception of fatigue during strenuous exercise, thanks to its action on the nervous system.
Since magnesium is stored primarily in the bones and adequate levels are crucial for bone health, chronic deficiencies can have long-term effects on bone mineral density. Athletes should be aware of this relationship, as such deficiencies often coexist with other nutritional and energy deficiencies due to insufficient nutritional intake to meet their training needs.
Fatigue is a common problem for most athletes during training, and it is often attributed to factors such as muscle cramps, weakened immune function, altered heart rate or even depressed moods. Although these symptoms have multiple causes and require a holistic approach, they may also be related to nutritional deficiencies, including magnesium.
Since the body does not produce magnesium, it must be taken daily through food. Foods rich in magnesium include spinach, cocoa, black beans, avocado, pumpkin seeds, almonds and whole grains. However, many people do not consume enough of these foods, leading to common deficiencies. Correcting magnesium deficiency can provide performance benefits for athletes. Nevertheless, athletes who train intensively can lose significant amounts of magnesium through sweat and increased metabolism, making it difficult to meet their needs through diet alone.
Magnesium supplements are widely used in the athletic community, particularly to promote muscle relaxation, recovery and a good night's sleep. These effects are likely due to magnesium's influence on the nervous system.
Besides an inadequate diet that is deficient in several fresh whole foods, which can contribute to deficiencies, factors such as gastrointestinal problems, physical stress, illness, certain medications and supplements can affect magnesium absorption. If you suspect a magnesium deficiency, it is advisable to consult a physician or qualified sports dietitian to identify other potential factors and determine whether it is necessary to eat more magnesium-rich foods or use a good quality supplement.
If you decide to supplement magnesium, it is advisable to invest in a high-quality product. Magnesium supplements come in various inorganic and organic compounds, and their bioavailability varies, indicating differences in absorption and utilization by the body. The standard recommended amount is about 350-400 mg.
