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Magnesium and Sports

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MAGNESIUM

Magnesium is an essential mineral that is involved in hundreds of biochemical reactions in the body. Many of these relate to the production of energy and the functioning of our cardiovascular and nervous system.

Often referred to as the “anti-stress” mineral, as it happens to relax the muscles in the body and naturally has a tranquilizing effect – which makes it great for sleep!

It also supports digestion and especially elimination as it’s involved in the rhythmic contraction and relaxation of the GI tract, which moves food through our body.

Considering the fact that this mineral is so important, yet currently one of the most leading nutrient deficiencies in adults, it’s time to pay attention to this essential mineral by including it in our diet through magnesium-rich foods, osupplements.

WHAT ARE THE SIGNS OF A MAGNESIUM DEFICIENCY?

A magnesium deficiency is rarely tested and often overlooked. It’s one of the most important minerals for the body, yet commonly unknown.

Stress, alcohol, and sugar consumption all contribute to magnesium loss in the body.

For many people, noticeable negative side effects may include muscle cramps or spasms, insomnia, nervousness, constipation, an irregular heartbeat or even depression.

The more serious side effects can be osteoporosis, high blood pressure, issues with heart health, diabetes, and asthma.

Athletes

Minerals are lost through sweating and replacing them is key for any athlete. Muscle cramps are often the result of a calcium/magnesium imbalance. These essential minerals are required for the delivery of oxygen to muscles. They are essential for proper muscle contraction and relaxation as well as maintaining cell and bone strength.

Stress Management

Stress can affect all aspects of our life from disrupting sleep to impairing digestion. Absorption and elimination, to negatively impacting our mental/emotional state. Magnesium, known as the “anti-stress nutrient” balances the nervous system, helping us to respond appropriately and recover from acute and chronic stress.

PMS symptoms/Cramps

Magnesium is often at its lowest during menstruation. Supplementing with magnesium in conjunction with calcium has been found to be helpful for relieving menstrual cramps, fatigue, depression and water retention related to PMS. An increased intake of this during menstruation can also reduce PMS symptoms such as cramps, water retention, moodiness, and fatigue.

Impaired Sleep/insomnia

Insomnia, difficulty falling asleep or the inability to stay asleep can all result from stress, anxiety or an overtaxed nervous system. Magnesium and calcium have the ability to relax muscles and have a tranquilizing effect on the nervous system making it a natural sleep aid.

HOW TO INCREASE MAGNESIUM IN YOUR DIET

Our body needs to be constantly replenishing its levels of magnesium on a daily basis. If we don’t, our body will either use up the small supply stored in our bones or function poorly in deficiency.

The recommended daily requirement of magnesium for teenagers between 14-18 years is 410 mg for males, and 360 mg for females. For adults between 19 – 50+, the recommended levels range between 400-420 mg for men and 310-320 mg for women.

If you suspect that you may be deficient in this very important nutrient, then you may want to start to include some foods high in magnesium. Here are some easy ideas:

  • Pumpkin seeds – about ½ a cup of pumpkins seeds can give you almost 100% of the recommended daily amount of magnesium.
  • Spinach – almost all dark leafy greens offer valuable amounts of nutrients and minerals.
  • Chocolate – a fun way to add more magnesium into our diet! Of course, we’re talking about dark chocolate and only about 1 square of it.
  • Fish – not only does fish contain a good source of omega-3 fatty acids and vitamin D, but they also are a great source of magnesium. Mackerel scores about 60 mg for around 3.5 ounces.
  • Bananas – just another reason to add a banana to your diet.
  • Yogurt – around 1 cup of yogurt or kefir will give you about 50 mg of magnesium.
  • Almonds – almonds are pretty high on the magnesium count. With about 80 mg to just 1 ounce.

TAKING MAGNESIUM SUPPLEMENTS

If you are noticing some signs of a magnesium deficiency such as sleep issues, anxiety, muscle cramps, and painful menstrual cycles. Or maybe you lead a stressful life and are finding it hard to make time to add magnesium-rich foods to your diet, then magnesium supplementation might be beneficial to you.

Magnesium supplements are available for all in a variety of forms. They make it easy for you to get your daily requirements as they can be taken to work, with you while you travel, or at home.

We’ve put together a fantastic supplement called MagC which is a perfect balance of calcium and magnesium in a 2:1 ratio. It is easily absorbed by the body, mixes nicely into fruit juice, smoothies, or a plain glass of water, and tastes great!

What makes Body Awakening’s MagC so good? We’ve added Vitamin C to our supplement to create the perfect pH balance in the stomach, enabling a speedy absorption by the body.