Magnesium

 

Hey BA!

We are starting a new series in which we’ll break down some of the vital nutrients needed for optimal physical performance. This week’s focus: magnesium.

Magnesium plays a major role in the body, assisting in energy metabolism, cell growth, protein synthesis, and normal muscle function (think contractions and relaxation). During exercise, magnesium gets redistributed in the body in order to meet energy and muscle demands. It directly impacts blood pressure, heart rate, and VO2 max. As a result, the need for magnesium increases as physical activity level increases. Case studies reveal that magnesium enhances glucose availability in the brain, muscle, and blood. This impacts physical performance as glucose provides the quick energy needed to crush those workouts. In addition, those same studies show magnesium reduces lactate accumulation in muscle tissue. This means less soreness and quicker recovery (1).

Since magnesium aids in optimal performance as well as quicker recovery, the opposite is also true for those who are deficient. Even slight magnesium deficiency has been shown to impair performance and increase oxidative stress generated during workouts. Unfortunately, a majority of individuals are already slightly deficient due to lack of dietary intake. Add strenuous exercise on top of that and the deficiency grows, along with its negative side effects. Optimal magnesium intake for males is 260mg/day, females 220mg/day. This however, should be considered a minimum for us at BA. The workouts we do here may increase our daily need for magnesium by up to 20% (2).

So, how do we ensure we are getting enough magnesium? Always start with food! Here’s a list of some of the top magnesium-rich foods you can begin incorporating daily:

Magnesium.jpg

  • Spinach

  • Swiss chard

  • Dark chocolate

  • Sunflower seeds

  • Cashews

  • Flaxseeds

  • Almonds

  • Pumpkin seeds

  • Avocados

  • Buckwheat

  • Quinoa

  • Figs

  • Yogurt/kefir

  • Bananas

If you are currently eating many of these foods and still experiencing deficiency signs such as abnormal fatigue and muscle weakness, you can incorporate a magnesium supplement as well. The most bioavailable forms are magnesium glycinate, citrate, or gluconate. Consult a physician if you are pregnant or planning to become pregnant before starting any supplementation. As with any supplementation, I always recommend starting at the minimum dose. I’m always happy to answer any questions you may have as well.

So, increase that magnesium and get after it fam!

  1. Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance?. Nutrients. 2017;9(9):946. Published 2017 Aug 28. doi:10.3390/nu9090946.

  2. Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res. 2006 Sep;19(3):180-9. PMID: 17172008.

 
Park Roberts