WHY MAGNESIUM SHOULD BE PART OF EVERY ACTIVE WOMEN'S RECOVERY PROCESS!! (PART 1)
Posted on April 13 2017
Did you know that magnesium, an essential mineral that is required by virtually every cell, is especially important to muscles?
Many medical specialists are now advising that magnesium should be part of every athlete’s recovery process.
Magnesium is an essential building block for hundreds of chemical processes in the body. Your muscles’ ability to contract and relax is highly dependent on how much magnesium your body is getting.
Other things affected by magnesium include:
- Nerve function
- Cardiac activity
- Blood pressure regulation
- Hormonal interactions
- Bone health
- Synthesis of proteins, fats and nucleic acids
The bottom line is that magnesium is the multi-tasking mineral your body needs and is probably not getting enough of.
NOT GETTING ENOUGH MAGNESIUM??
If you’re not getting enough magnesium, it can result in low energy levels and problems with muscle function.
Magnesium Relieves Cramped Muscles
Magnesium helps prevent muscle cramps and spasms. 500mg of magnesium gluconate quickly helped relax and reduce muscle spasms in one study involving an adult female athlete.
Magnesium levels drop more quickly when you exercise. This is the result of magnesium being carried out through sweat and urine which are produced in greater amounts during physical exertion.
During intense exercise, magnesium moves from the blood plasma into the red blood cells as a way of balancing the loss of energy normally produced by higher levels of oxygen.
Obviously, based on this, athletes and others who exercise at high-intensity levels for extended periods of time or people working in hot or humid environments often require more magnesium.
Prolonged magnesium deficiency can weaken bones because the body needs magnesium in order to use calcium, which helps to keep bones strong.
If left untreated, magnesium deficiency can also contribute to anemia, irregular heart rate and even mental health issues.
HOW MUCH DO I NEED?
The recommended daily amount of magnesium is
- 300 mg for men and
- 270 mg for women
but these are based on the average population.
Opinions on how much magnesium active people should be getting daily vary.
For example, Michele Vieux, at CrossfitInvictus.com writes that: “Sedentary individuals need 600 mg a day and larger athletes in heavy training mode could do up to 2,000 mg a day.” It’s always a good idea to consult your healthcare provider if you’re looking for advice about how much is right for you.
Too much magnesium, especially when taken orally, can cause cramping and diarrhea!!
FuelNutrition.com notes that “Magnesium is one of the most important nutrients for athletes who want to maximize athletic performance. It’s involved in optimizing strength, energy metabolism and protein synthesis—all key factors for athletic success.
Magnesium also has a protective effect against stress and may enhance recovery from intense exercise.”