• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

The Importance of Magnesium

You are here: Home / Health & Wellness / The Importance of Magnesium
11
SHARES
FacebookTwitter

September 17, 2015 by Dr Nicholas Miller Leave a Comment

As an athlete, you may be told by your coach or treating therapist to take magnesium, particularly if you have a history of cramps. Have you ever wondered why this supplement is prescribed and why your body may be deficient in it?

Magnesium is a vital mineral required by just about every organ in your body and used for over 300 physiological processes. The most important of these functions includes activation of vitamin B and D, relaxing smooth muscles, clotting of blood, regulation of calcium levels and the secretion of insulin. Studies have shown that 80-90% of the developed world is deficient in magnesium. The recommended daily intake of magnesium is 300-400mg.

magnesium-rich-foods

The recommended daily intake for an athlete or active person may be higher due to the increased demands placed on smooth muscles, such as the heart, and on blood vessels, as well as for the activation of vitamin B (energy production) and D (bone health).

There is a variety of different reasons as to why we may be depleted in magnesium, including:.

  • Low levels of magnesium in soils due to farming practices.
  • Consumption of caffeine
  • Consumption of sugar (Large amounts of Magnesium are required for insulin to metabolise sugar)
  • Consumption of processed food
  • Consumption of alcohol
  • Consumption of foods high in phytic acid (grains, legumes, seed oils)

Signs you may be magnesium deficient:

  • muscle spasms and cramps,
  • seizures, anxiety,
  • irregular heart rhythms

Latent signs include:

  • migraine headaches
  • insomnia
  • depression
  • chronic fatigue

Naturally high in magnesium foods include nuts, dark green vegetables, fish and meat, pumpkin and sunflower seeds, bran, tofu, potatoes, spinach and baked beans.

See also  When does Daylight Saving Time End, Standard Time Begin in 2009?

The Role of Supplementation

Although the best source of any nutrient is from real food products, if you are deficient, supplementation is the fastest and often best way to return to normal levels. Supplementation is either in tablet or powder format. The powder is often best, because when mixed with water it can easily pass through the stomach lining meaning a faster and great absorption over tablet options. The best time to take magnesium as a supplement is after midday as it has a calming effect on the body.

Magnesium plays a vital role in so many of our body’s processes. Due to a variety of modern-day factors large portions of the population are deficient in magnesium. This can have an adverse impact on an individual’s health, particularly in athletes and physically busy people because of activity and stress levels on their body.

Category iconHealth & Wellness,  Recovery,  Sports Nutrition,  Supplements

Reader Interactions

Leave a Reply Cancel reply

Primary Sidebar

Recommended

https://www.youtube.com/watch?v=0xbs-aWxyLk

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (6)
  • Jimson Lee (4)
  • Uncategorised (0)

Articles by Category

Products

  • Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes $42.99 $39.99
  • Private Coaching - Monthly Plan $600.00 $525.00
  • Jim Hiserman - Developing Distance Runners Volume 2 Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99

RECENT POSTS

  • Here is our 400m Discussion Recording… over 2 Hours Long
  • The Best Free Coaching Book – post Beijing 2022 Olympics
  • The Ultimate 400m Track Webinar for Coaches & Athletes
  • NACAC Athletics Coaching Science Series 2022
  • Top Six 400m Predictor Workouts (Number 4 is my Favourite)
  • Best 6 Podcasts for 2021 (and Beyond)
  • Why Karsten Warholm’s 45.94 400mH WR is my Highlight of 2021
  • Sprinting: 10 Research Articles for Effective Sprint Training [Part 23]
  • Pressure in Sports – Reflections from Tokyo 2020 Olympics
  • 2021 International Festival of Athletics Coaching [Nov 5-7]

Copyright © 2022. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy