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Magnesium For Athletes: Improve Body Composition, Performance, Calm

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A lot of attention goes to calories, carbs, fats and protein. Which is great because they are the building blocks of learning about a well rounded diet, unfortunately many of us don’t realize that our veggies are no longer serving us as well as they used to thanks to soil depletion.

Nutrition Journal researchers in Taiwan surveyed 210 people for body composition, magnesium intake, inflammatory status and blood pressure.

90% of the subjects were low in magnesium which was shown to correlate with higher body fat and larger waist circumference!

For everyone who was low, when they increased magnesium, their body fat began to drop. If that’s not the easiest weight loss tip ever, I don’t know what is! magnesium for athletes

This is such an EASY and small change which could reap big rewards for your total health. Don’t just take my word for it though, let’s dig in to what you really need to know about magnesium for athletes.

How Much Magnesium Do You Need?

Let’s not all run out and start pounding yet another supplement! First take a look at how much you need, some common food sources and then check the symptoms to see if you might be low.

Unfortunately this is one that doesn’t show up well is most blood tests because it’s housed in your bones and muscles, so looking at your foods and how you feel is a better way to gauge your need.

Calculate Need:

  • 5mg of magnesium per 2.2lbs of body weight.
  • i.e. a 150 lb person would need 340 mg per day
  • Needs increase after age 30, especially for women, due to bone loss.
  • Athletes may need 10-20% more (500-800mg appears to be safe)

No benefit has been proven to OVER doing it with magnesium. Ensure you are getting enough and you’re solid.

How does magnesium deficiency happen?

  • Refined oils in most packaged foods remove all magnesium
  • Refined grains/sugars remove 80-97% of magnesium
  • Soil depletion isn’t giving our food as many nutrients
  • Fertilizers diminish mineral absorption
  • Drinking lots of water (kidneys are where it’s filtered out)

Magnesium Deficiency Signs and Symptoms

A 2006 study showed that over half of adults were getting less than 50% of the recommended amount of magnesium.

Athletes are pushing our bodies harder every day making it more important that we stay on top of our nutrient needs. What are the signs of low magnesium in the body?

  • muscle cramps
  • poor recovery from workouts
  • low mood (despite the runners high)
  • poor sleep
  • headaches
  • unable to lose fat

runners magnesium

Let’s dig in to each of these a little bit more to see if they match up with issues you might be having. (I know they hit home for me!)

Anxiety, Sadness
A lack of magnesium can cause your sympathetic nervous system to be overactive, resulting in excess cortisol and of course a racing mind, which leads to the next point.

Sleep issues
Because magnesium is calming, it helps to ensure a better night of sleep. Another study showed specifically that a lack of magnesium results in brain activity during the night that results in waking frequently.

Headaches/Tinnitus/Migraines/ADHD/Focus Issues
Right so basically everything dealing with your brain working properly to focus on the task at head and not result in a pounding headache is related to magnesium!

Muscle Cramps/Abdominal Pain
A few years ago I was having muscle cramps to an extreme…like nightly until I ended up in the ER!! I started drinking an enhanced water shortly there after and they went away. I knew I wasn’t dehydrated from all my blood test my minerals were good…now I know that the water had MAGNESIUM!!

Impaired Exercise Performance
A 2006 study proved that even a slight deficiency impairs performance, which is amplified by sweat loss and increases requirements by 10-20%. This is caused by an increase in the amount of oxygen needed to produce energy (ATP).

It may also reduce the build up of lactic acid and even the perception of fatigue!

Fat loss
As noted at the top, there is also significant research now to show it can help with fat loss. Which makes sense if it helps you sleep, reduces cortisol and allows you to perform better!

Chocolate cravings are also a sign of deficiency! WAVING HAND like crazy.

Sluggish? Anxious? Muscle fatigue? The one mineral you might be missing! #runchat Click To Tweet

Foods High in Magnesium

Following are some good sources of foods sources high in magnesium and an example of how much they might have. This changes per food, but overall it will help you see what it takes to reach your target amount.

magnesium rich foods

Dark leafy greens
spinach, kale, collard greens – 1 cup cooked – 157mg, raw 24mg

Nuts
pumpkin seeds, almonds, sunflower seeds, flaxseed – 1 ounce  – 150mg

Fish
mackerel, wild salmon, halibut, tuna – 3 ounces – 82mg

Beans
soybeans, black beans, kidney beans – 1 cup cooked – 148mg

Grains
Brown rice, oatmeal – 1 cup cooked – 86mg

Fruits/Vegetables
Avocado – 1/2 cup – 33mg
Broccoli – 1/2 cup cooked – 51mg
Bananas – 1 medium – 32mg

Other
Dark chocolate – 1 large square – 95mg
Non-Fat Yogurt – 1 cup – 47mg

Magnesium Supplements

As with any supplement, more is not better. Find one that works for you, check with a doctor if you have any questions. I don’t play a doctor on TV and I did not stay at a Holiday Inn last night, I’m merely imparting the results of my research. And as always, PLEASE look for a quality supplement.

One study of male athletes supplemented with 390 mg of magnesium per day for 25 days resulted in an increased peak oxygen uptake and total work output during work capacity tests.Dr. Sircus

Transdermal
We know that things absorb quickest through the skin, so this is certainly one option. There are a number of oils, creams or even epsom bath salts if you like to soak after a long run like me! This bypasses forcing your digestive system to do any of the work.

I prefer this one from Ancient Minerals for a magnesium oil for runners because it’s high quality, no weird metals or toxins in there.

CALM drink
I love this drink! I have a little a few nights a week and it definitely helps me sleep better, but beware it also has an effect on the bowels! It’s going to clean you out, so start with half the recommended does and definitely try it at night. It will help you sleep and wake up to eh hem GO before your run.

Note: Natural Vitality CALM is made from magnesium chloride which is considered the most bioavailable and also the cheapest form. Epsom salt is a different form which is less bioavailable.

Oral
If you want to go with a pill, look for chelated magnesium.

Have you ever checked your magnesium levels?

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Posted by amanda Categories: sports nutrition

Reader Interactions

Comments

  1. Calee says

    August 30, 2015 at 12:58 pm

    Magnesium supplementation has been a lifesaver for me. I do liquid mag in the form of drops every day. I definitely am not getting enough (one bottle of that is 500 MG). Now that I know that, I'm going to add some more supplementation and change out my foods a bit. The good news is that mag-rich foods are non-allergic foods for me! That never happens.

    • RunToTheFinish says

      August 31, 2015 at 9:33 am

      I haven't tried the drops, but am loving the CALM and the oil!

  2. Michelle D says

    August 30, 2015 at 6:01 pm

    Interesting post Amanda – I hadn't given much thought to my magnesium levels before. Happy to see the mag rich foods are all part of my regular diet!
    My recent post August Runfessions

  3. amyc08 says

    August 30, 2015 at 8:01 pm

    I started having muscle cramps at night a couple of weeks ago…bananas did the trick!
    My recent post MRTT Giddy Up & Go Half Marathon Relay

  4. Allie says

    August 31, 2015 at 6:05 am

    Interesting. I had not heard about this before but luckily, I don't have any of those symptoms. Good to know and thanks for always having such great info!

  5. Carla says

    August 31, 2015 at 6:14 am

    we swear by it here for SLEEP.
    FOOT RUB.
    right before bed…
    My recent post Whats wrong with average?

    • RunToTheFinish says

      August 31, 2015 at 9:33 am

      OHH what do you rub on your feet?

  6. fruitionfitness says

    August 31, 2015 at 6:24 am

    Very interesting! All I know is they wanted to give me magnesium in the hospital when my blood pressure was high with my second baby.
    My recent post Weekend Recap + Taper Time!

    • RunToTheFinish says

      August 31, 2015 at 9:32 am

      YES it's super helpful for lowering blood pressure!

  7. @LCCotter says

    August 31, 2015 at 7:09 am

    well you know i agree with this! so much i made a whole post of foods too. haha. Love it, well love the focus

  8. @TheFitFork says

    August 31, 2015 at 7:41 am

    I take a ZMA supplement every ((Zinc Monomethionine Aspartate, Magnesium Aspartate and Vitamin B6) for sports recovery and all of the other reasons you listed before . . . especially the deep sleeping

    • RunToTheFinish says

      August 31, 2015 at 9:32 am

      You know I remember hearing about this a long time ago, but never tried it! Is that the actual brand?

  9. reh556s says

    August 31, 2015 at 9:35 am

    Wow. So much helpful information! Thanks for this. NOW… off to check out my levels :)
    My recent post Back to School Lunch Tips

  10. Karen says

    August 31, 2015 at 1:10 pm

    Wow – interesting! Usually cooking causes some nutrient loss, but it appears that greens have a much higher magnesium availability when cooked? Or am I reading that wrong?

    • RunToTheFinish says

      August 31, 2015 at 1:21 pm

      Nope you read that right. There are some vegetables where they show cooking helps to release the minerals, but also in this case cooking is going to make them smaller since they wilt so 1 cup cooked is like 3 cups raw.

  11. thisrunnersrecipes says

    August 31, 2015 at 1:36 pm

    Yes, love this post! Magnesium levels are so important! I eat a very magnesium rich diet and have even supplemented at times where I can tell I need more. It's especially beneficial for us lady runners if we get bad cramps during that time of the month!
    My recent post The Benefits of High Mileage {Marathon Monday} + Portland Marathon Training Week 13

  12. Rae says

    August 31, 2015 at 2:07 pm

    Thanks so much for posting this! I've been increasing my magnesum dense foods to help with muscle recovery and have made my own magnesium cream (using magnesium oil) to help fall and stay asleep during the night. I will be pinning this and sharing it with others!
    My recent post Nuts About Snacks! My 3 Fave Post-Workout Eats

  13. Clean Eating & Focused Training says

    August 31, 2015 at 3:20 pm

    This is so interesting!! I have never even thought about having a magnesium deficiency.. I think it is definitely worth trying to eat some more magnesium rich foods – anything that can help with muscle recovery is a win! :)
    -Liz
    My recent post 5 Reasons Why You Should Eat Breakfast

  14. Kathy McElhaney says

    August 31, 2015 at 5:21 pm

    You've really got me thinking here… and researching even more. I thought a lot of my issues were menopausal, but it seems they may be worse because of magnesium deficiency. I've learned from watching elderly family members that chemical imbalance is no joke. Thanks so much for posting this!

  15. Katie Ringley says

    August 31, 2015 at 8:47 pm

    My nerdy self is over here geeking out over this post. Love love!
    My recent post Egg White Roll Ups

  16. Katie Ringley says

    August 31, 2015 at 8:47 pm

    Ps, I did not do that "My recent post" thing hahaha! I have no idea why it did that!
    My recent post Egg White Roll Ups

  17. Katie Serbinski says

    September 1, 2015 at 11:07 am

    This is an awesome post with so much great nutrition information. I love how the practical tips you give as well! Pinning to my healthy living board!

  18. Happy Fit Mama says

    September 1, 2015 at 8:26 pm

    I recently was talking with a coworker about Magnesium. She worked with a doctor years ago, who believed magnesium was the cure for everything but it wasn't utilized too much because it was a cheap choice. With all the research on it on, I think he was on to something!
    My recent post 7 Things You Didn’t Know About Me

  19. Plantiva says

    March 2, 2016 at 2:26 pm

    Great post thanks for sharing! We love having a trail mix with high magnesium nuts and seeds for a healthy snack.
    My recent post Crazy Stuff That Can Affect Your Allergies… And 7 Simple Solutions

  20. Amy says

    March 31, 2016 at 6:38 pm

    How do you check your magnesium levels?

    And when I click on the link for the oil, it brings up a whole list. Is there one in particular that you use?

    One last question, do you think that a deficiency in Magnesium can cause or increase Sciatic pain?

    Thanks!

  21. Ironmusclesupplements says

    July 9, 2018 at 3:32 am

    Awesome. Magnesium is a great mineral but I would rather eat the food listed above than to drink anything.

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
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