Who would have seen this coming? As fitness freaks we’re well informed about the importance of protein on muscle growth, and carbs for bulking. But how many of us have stopped to consider the Benefits of Magnesium supplements for Fitness? All we factor in primarily is our protein and carbs intake. And then comes zinc, Iron and calcium. Magnesium is so underrated that not even most physical trainers and coaches are aware of its benefits.
Simple definition of Magnesium
Before diving headlong into the Benefits of Magnesium supplements for Fitness we will define Magnesium as elementarily as possible. Pretty sure all of us have come across this term while studying science in high school. It is the fourth most abundant mineral found in cells. By appearance it looks silvery white and ignites when heated in air.
You may be wondering how on earth is a metal present in our body? well it survives in the form of Magnesium ions and not as a metal. Apart from been a necessary mineral for athletic performance Magnesium proves to beneficiary in many biological functions. Such as nerve conduction, blood pressure regulation, cell growth.
The ionic magnesium is our primary concern here as that is the component which is physiologically active. Usually when it comes to Iron, Zinc, Omega-3, many experts advise that if you feel like you’re getting enough of those from your diet you don’t need to supplement. But the case is different with Magnesium. Provided that you’re already consuming a balanced diet, chances are your Magnesium intake is insufficient. Specially if you are an athlete, Benefits of Magnesium supplements for Fitness are immense.
Magnesium rich foods
We just mentioned that regardless of a balanced diet consumption, you still have the chance of been Magnesium deficient. Nonetheless if you monitor your intake of Magnesium methodically, you can maintain an adequate level as required by your body. Therefore before proceeding further with Benefits of Magnesium supplements for Fitness lets get to know the foods rich in this mineral.
- Almonds – 1 ounce contains 80mg
- Boiled spinach- 1/2 cup has 78mg
- Roasted cashew- 1 ounce has 74mg
- Soy milk- 1 cup has 61mg
- Cooked black beans- 1/2 cup has 60mg
- Peanut butter- 2 table spoons has 49mg
- Avocado- 1 cup has 44mg
Source; NCBI
This is a lit for food that contains the high amounts of Magnesium. Apart from these White bread, Banana, Yoghurt, Oatmeal too are some dense sources of Magnesium though not as much as Almonds.
Magnesium supplements and Fitness
To begin the analysis of the Benefits of Magnesium supplements for Fitness, this particular mineral is involved in many biochemical reactions within our body. And 60% is found in the bones while the rest is in muscles and blood. It is involved in so many functions, out of which we will discuss the ones concerning fitness. They include Muscle movements, protein synthesis, Nervous system regulation.
We know that exercises utilizes the nutrients present in the body for energy conversion. Moderate exercises depletes glucose levels while increasing lactate levels. Just imagine the amount of calories burnt after an intense leg day. Many extensive studies have been carried out to determine the effects of Magnesium supplementation on fitness. In one such study 30 individuals between 18-22 years were selected. These people were were divided into two categories. One group practiced Tae-Kwan-Do without supplementation while the others did it while supplementing.
Approximately after one month the group that supplemented showed significant improvement in performance. Also we know that as we age our muscles and joints tend to get weaker. Studies have proven that Magnesium supplementation helped reduce this effect. Grip strength, lower body strength, jumping performance did improve in these individuals who supplemented Magnesium.
Apart from these some people also experienced a reduction in insulin and stress levels. On the other hand some of these studies showed that there was no change in performance although Magnesium was supplemented. There was another strictly controlled experiment carried to determine the effects of Magnesium on exercise.
10 Women were selected and the experiment was carried out for 3 months. At the end of each month they were subjected to a cycling test. The conclusion was that a depletion of Magnesium resulted in lower metabolic efficiency. They proved this theory using another study. In which male athletes supplemented 390mg of Magnesium for 4 weeks. The result was the higher oxygen uptake resulting in better work efficiency.
Deduced mechanism
So the final conclusion here is that deficiency in Magnesium results in lowered performance for physically active individuals. Because it requires more oxygen to maintain ATP. To know more about ATP check our post on Iron supplements. Oxygen assists the process of food to energy conversion. So the Oxygen supply has to be continuous and unhindered. Experts believe that performance elevation due to Magnesium is mainly based on its function in protein synthesis and energy metabolism.
Glucose metabolism is the key source of energy production during exercise. And Magnesium is directly involved in this process. Therefore if Magnesium is depleted the said process will have an adverse effect and ultimately result in poor physical performance. Magnesium is a key factor in optimal glucose utilization.
Now you may be wondering Magnesium before or after workout? Well the answer is simple. As long you intake the required level throughout the day, the time of consumption doesn’t really matter.
Best Magnesium supplements
Magnesium supplements are mostly sold as Magnesium glycinate when it comes to dietary supplements. It is merely the Magnesium salt of glycine. And it absorbs well hence commonly found in this form.
Recommendation is 310-420 mg per day for adult men and women. But if you are a highly active individual participating in strenuous activities on a daily basis, you might wanna use more. However consult a doctor for more specified details.
Extra benefits of Magnesium
We know this post is solely fixated on Benefits of Magnesium supplements for Fitness, but it might seem unorthodox not to mention a few extras. Therefore lets take a look at a few added bonuses.
Helps against Type 2 diabetes
Because Insulin is the key factor in controlling diabetic levels, research has shown that almost 50% people with type 2 diabetes have low Magnesium levels. Also it proved that when they started using high levels of Magnesium, it significantly improved their blood sugar condition.
Helps against inflammation
Magnesium supplements can reduce chronic inflammation. This condition is responsible for chronic diseases and aging faster.
Helps reducing depression and migraines
Magnesium has a vital role in healthy brain function and lower levels means higher risk of getting depression. Also Magnesium helped recover quickly from migraines than common medications. Experts believe that people suffering from said conditions are likely to be Magnesium deficient. Therefore Magnesium supplementation is undoubtedly beneficial for people suffering from these conditions.
Conclusion
So now you know the Benefits of Magnesium supplements for Fitness. And how likely you are to be deficient of it. Even if your diet includes green leaves, whole grains etc. Also habits like alcohol consumption, excessive sugar consumption can result in lower intake of Magnesium.
Magnesium supplements are cheaper than most and digest easily too. However this also depends on your body chemistry. Generally you should stick with Magnesium glycinate and not oxide. Also it is best to consume several times a day rather than all at once because then the rate of absorption is higher. Keep your levels up and keep those gains coming!
