Magnesium is an essential mineral of which most Americans don’t get enough. There are hundreds of bodily functions that require magnesium. This blog will focus on magnesium being critical for athlete energy production, including endurance. The mineral also helps keep blood pressure normal, bones strong, the heart rhythm steady and muscles healthy. Third, magnesium can help deal with stress. Lastly, but not least (as this list of benefits is not exclusive), in the stomach, magnesium helps neutralize stomach acid and moves stools through the intestine. As you can see, it is important to not be deficient with magnesium.
The science – ATP, energy, and magnesium –
ATP is the molecule that your body uses for energy, including production and endurance. ATP production depends entirely on magnesium. To get the most out of your workouts and to increase your output and intensity, your ATP production should be as high as possible to meet the demands of your workout. If not, you will wind up fatigued, sore and missing out on the maximum benefits of your exercise. This is why magnesium is so important if you’re an athlete and want to improve your performance.
Sources of magnesium –
I always think of the foods high in magnesium as the foods with a lot of fiber. The following foods contain good sources of magnesium:
- legumes
- whole grains
- vegetables (especially broccoli, squash, and green leafy vegetables)
- Fruits (avocados and bananas)
- seeds and nuts (especially almonds).
- Other sources include
- dairy products
- meats
- fish
- dark chocolate
- coffee
Magnesium supplements –
If you are considering using a supplement, I recommend that you use magnesium citrate or chelated because it absorbs better than magnesium oxide. Orally, magnesium citrate is the best absorbed form. Magnesium oxide is the most poorly absorbed form. The other types of magnesium are somewhere in the middle in terms of absorption, with chelated leading the pack.
Take magnesium after your workouts or before bedtime. Most people who take it before bedtime experience deeper and more restful sleep, which is another way for your body to recover from a hard workout. I especially like the the supplement Natural Calm, which helps my muscles recover and helps me sleep soundly at night.
I recommend following the instruction on the label of magnesium products because at very high doses, magnesium can be fatal or have serious side effects.
If you have any questions on this blog, contact Pat at pat@patsgym.com.
