Whey Better Blog
Magnesium and an Athlete’s Performance and Recovery Process are Two Sides of the Same Coin
Magnesium’s roles in the human body are nothing but remarkable. It is credited with synthesis of protein, fat and nucleic acids; as well as boosting neurological activity, energy production and bone metabolism. However, dietary intake of this mineral has been gradually declining over the years; which has brought serious implications with it. The following data chart, courtesy of Indiana University, highlights some of the foods known to have high magnesium content.
Magnesium Is an Athlete’s Secret Weapon
Recent studies have linked poor athletic performance to a decline in magnesium levels in the body. It is unfortunate that a good number of athletes would immediately list iron, zinc and calcium among the most important minerals in the body; leaving out magnesium despite its proven health and athletic performance benefits. So, why do athletes need magnesium?
It kick starts the energy production process
For an athlete, energy production is very essential. Magnesium is well-known for its primary function of metabolizing nutrients by activating enzymes to produce adenosine triphosphate (ATP). The body then breaks down ATP, in the process, releasing energy to be used by your muscles. Inadequate magnesium levels in the body results to low energy levels and poor muscle function.
Say goodbye muscle cramps
Intense exercises, which are a norm for athletes, cause magnesium levels to drop much faster because it is being carried through sweat and urine. What happens is that whatever magnesium is left moves from the blood plasma and into the red blood cells in order to replenish the energy lost during exercises. This whole process relieves muscle cramping and restores muscle function faster; hence it is important for athletes to get enough magnesium nutrition.
It relieves joint pains
For most people, normal diet has proven to have inadequate amounts of magnesium. However, this is not the case with other nutrients like calcium and vitamin K2 which we get plenty of from our daily foods. Calcium, for instance, is good for our bones when our bodies put it into proper use. However, calcium without magnesium in the body leads to calcifications which often cause joint pains. These two nutrients work together synergistically.
According to Dr. Joseph Mercola, author of dozens of peer-reviewed medical publications and a wellness nutritionist, magnesium is the multi-tasking mineral that your body needs. He says: “Magnesium may actually be more important than calcium if you are going to consider supplementing. It will help keep calcium in your cells so they can do their job better. However, maintaining an appropriate calcium-to-magnesium ratio is important regardless.”
Including Magnesium in Your Diet
Consider supplementing your magnesium intake through a high quality magnesium chelate such as Nutrology’s Zen Natural with di-magnesium malate. It provides you with twice as much, elemental magnesium per serving as compared to other forms. The malate compound, which is organic, also makes it that much easier for your body to absorb the magnesium. Doctors and scientists recommend a daily magnesium consumption of 2 to 3 milligrams per pound of body weight.
For athletes, di-magnesium malate is the key to unlock their maximum potential without feeling so spent.
Dr. Mercola, J. (2017): Benefits of Magnesium are far Greater than Previously Imagined. Retrieved from https://articles.mercola.com/sites/articles/archive/2012/12/17/magnesium-benefits.aspx
Dacey, R. (2016): Magnesium Intake May Help Prevent Pancreatic Cancer: Study. Retrieved from http://www.starminenews.com/magnesium-intake-may-help-prevent-pancreatic-cancer-study/7467/
The AP Team (2017): Why Magnesium Should Be Part of Every Athlete’s Recovery Process. Retrieved from https://www.activationproducts.com/blog/why-magnesium-should-be-part-of-every-athletes-recovery-process/
Peak Performance (2017): Why Magnesium Maters to Athletes! Retrieved from https://www.bodybuilding.com/fun/peak32.htm
The FUEL Nutrition Editorial (2015): Top Five Athletic Performance Benefits of Magnesium. Retrieved from http://www.thefuelnutrition.com/blog/top-five-athletic-performance-benefits-of-magnesium/