Magnesium is an essential trace mineral that our body needs to support muscles and a wide range of physiological functions. As athletes, it’s important to ensure your body is getting enough of this essential mineral as it plays a key role in energy production and physical performance.‡
In this article, explore what magnesium is, its benefits, and why athletes need magnesium supplements in their nutrition plan.
What is Magnesium?
Magnesium is a trace element that is present in our cells. It can be found in muscle tissues, as well as in our bones.
Magnesium supports a wide range of essential physiological functions and plays a key role in more than 300 enzyme reactions. Not only does magnesium support normal muscle function and the maintenance of healthy bones, but it can also help reduce tiredness and fatigue, balance electrolytes, and support psychological function.‡
As your body can’t produce magnesium by itself, it’s important to eat plenty of foods rich in magnesium, such as pumpkin seeds, nuts, whole grains, and spinach. It is easy to get enough magnesium through your diet alone, however you may wish to further support your intake with magnesium supplements.
Signs of Magnesium Deficiency:
As an athlete, it’s important to recognize the signs of magnesium deficiency as it can impact your athletic performance. Look out for the following symptoms of magnesium deficiency:
- Muscle contractions, cramping and twitching
- Tiredness and fatigue
- Digestive problems
Should Athletes Take Magnesium?
When living an active lifestyle, maintaining proper energy levels is one of the most important factors to help you reach peak performance. Magnesium helps to support athletes’ bodies produce cellular energy (ATP) and utilize this energy effectively for muscle function, protein synthesis and improved recovery time. ‡
Athletes will benefit from taking magnesium supplements to support muscle function and integrity. It also helps to reduce tiredness and fatigue, as well as support electrolyte balance to help maintain energy before, during and after training.‡
Should Athletes Take Magnesium Supplements Before or After a Workout?
As magnesium helps to support muscle function and energy production, it is best for athletes to take magnesium supplements before a workout to optimize peak performance.‡
You can also support muscle recovery time and relaxation by taking magnesium supplements post-workout.‡
How Much Magnesium Should an Athlete Take Daily?
According to the FDA, our recommended daily value of magnesium is 420mg for adults. Although this may be easy to reach through your diet alone, you can take supplemental magnesium to increase your levels of this essential nutrient.
Magnesium Supplements for Athletes
Make the most of every workout and be ready for the next with the help of Klean Magnesium. Providing your body with 120mg magnesium glycinate per capsule, these magnesium supplements are suitable for vegetarians and vegans and have been formulated to support muscle function, relaxation and recovery time. They also work to support protein synthesis and cellular energy production (ATP). ‡