Magnesium in an athlete’s diet – its role in performance and recovery

Interest in magnesium emerged long before it began to be linked to sport, as early as the mid-18th century. In sport, the topic began to gain traction much later, when it was observed that prolonged exertion, particularly in high temperatures, could be associated with changes in electrolyte levels and their loss through sweat. A 1970 study, which described a drop in serum magnesium levels following a marathon, drew researchers’ attention to the possible significance of this element in the context of physical exertion.

1. The role of magnesium in the athlete’s body
2. Products containing magnesium
3. Magnesium in supplements

The role of magnesium in the athlete’s body

Magnesium is one of the most important minerals required for the body’s day-to-day functioning and plays a part in many processes that ensure the body operates efficiently during everyday activities and periods of regular physical activity. It aids in the proper utilisation of energy from food, supports muscle function, contributes to the proper functioning of the nervous system and helps maintain electrolyte balance; therefore, its importance is not limited to a single organ or a single type of exercise.

For a physically active person, this is important because during frequent training sessions, the body must constantly utilise energy, maintain proper muscle function and respond efficiently to exertion. An insufficient supply of magnesium may be associated with increased feelings of tiredness and fatigue, as well as poorer functioning of the muscles and nervous system. It is worth noting, however, that such symptoms do not necessarily indicate a clear magnesium deficiency, and one must always take a broader view of one’s overall diet and lifestyle.

For physically active people, an adequate amount of magnesium in the diet can be particularly important when the daily schedule is intense, meals are irregular, and the diet is lacking in foods naturally rich in this nutrient. It is worth remembering that magnesium also plays a role in protein synthesis and helps maintain healthy bones; therefore, its importance extends beyond the moment of physical exertion to the broader context of the body’s daily functioning.

Products containing magnesium

In nature, magnesium does not occur as a free metal, but as a component of rocks, soil, water and food; in the human diet, the best sources are seeds, nuts, pulses, whole grains and green leafy vegetables. The easiest way to meet your daily requirement is to eat foods with a high nutrient density.

Pumpkin seeds provide around 500–550 mg per 100 g, chia seeds around 330–350 mg per 100 g, almonds around 260–270 mg per 100 g, cashews around 250–260 mg per 100 g, raw cocoa usually over 400 mg per 100 g, dried pulses most commonly 120–180 mg per 100 g, oat flakes around 120–140 mg per 100 g, groats and wholemeal products usually more than their refined counterparts, and cooked spinach around 150 mg per 100 g.

Certain mineral waters can also be a good source of magnesium, although their magnesium content can vary greatly and it is always worth checking the label. Medium-mineralised waters usually contain 500–1,500 mg of minerals per litre, whilst highly mineralised waters contain over 1,500 mg/l.

Areas of magnesium’s action in the body

Magnesium in supplements

The most common forms found in supplements are magnesium oxide, citrate, lactate, chloride, malate, taurate and magnesium diglycinate. Forms such as citrate, lactate and chloride are generally considered to be more easily absorbed than oxide, but in practice the choice also depends on gastrointestinal tolerance and the amount of magnesium ions per serving. Magnesium is often combined with vitamin B6 in nutritional supplements.

Among athletes, preparations providing 100–200 mg of magnesium ions per serving or 200–400 mg per day in total are most commonly used, although it is worth first calculating how much the diet actually contributes to the body. It is important to remember that the recommended daily intake for adults is approximately 310–320 mg per day for women and 400–420 mg per day for men, whilst the upper tolerable level from supplements and medicines for adults has been set at 350 mg per day. {{bestsellery=1069;title="Popular products"}

Źródła:

• Bohl, C. H., & Volpe, S. L. (2002). Magnesium and exercise. Critical reviews in food science and nutrition, 42(6), 533–563. https://doi.org/10.1080/20024091054247
• Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180–189.
• Newhouse, I. J., & Finstad, E. W. (2000). The effects of magnesium supplementation on exercise performance. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 10(3), 195–200. https://doi.org/10.1097/00042752-200007000-00008