Benefits Of Taking Magnesium
Can Magnesium Make You An A+ Athlete?
We all know how important it is that we get enough potassium and calcium, but what about the lesser-known cousin, magnesium?
While many of us aren’t au fait with this important mineral, it turns out that magnesium doesn’t just boost our overall health, it’s also thought to have a positive impact on body composition and athletic performance. Impressive, right?
If you don’t believe us, you soon will – in this article we share our top reasons why you don’t want to miss out on magnesium if you’re into your fitness.
Let’s start with the basics.
The second most common mineral in the body, magnesium plays a stack of important roles across various facets of the body’s functioning. In fact, magnesium is categorised as a co-factor thanks to its involvement in myriad enzymatic reactions within the body, covering everything from heart and bone health to our muscle reaction.
The UK government’s current guidelines for healthy magnesium consumption sit at 300mg per day, however this has recently been increased to 400mg in the US for 19-30 year-olds and 420mg for the 30+ age group.
But why is magnesium important for active people and athletes? Firstly it helps produce and regulate ATP, the main source of energy within our body’s cells. ATP is a major contributor to physical and athletic ability, as the more ATP the body is able to use, the better and harder it performs.
Secondly, this important mineral also helps promote calmness, regulate the heart’s rhythm and control muscular contraction. Those suffering from low magnesium levels, conversely, often suffer from irritability and stress.
All in all, magnesium is one you should certainly be looking to include in your diet.
Are You At Risk From Low Magnesium?
Athletes are a group particularly at risk of magnesium deficiency. In fact, one study highlighted that the majority of athletes obtain just 70% of the RDA, with runners hitting just 59%. Further studies have shown a direct link between magnesium and increased physical endurance and metabolism.
But that’s not all – here are our six major ways magnesium can help you raise your physical game. Let’s go!
Raise T levels
Testosterone plays a central role in how muscular, strong, trimmed and athletic we are – not to mention our sexual performance and all-round health!
Studies have directly highlighted that among active participants, taking a magnesium supplement over a four-week period saw significant increases in plasma testosterone levels.
Catch some ZZZZZs and recover quicker
Magnesium is proven to help the body recover between sessions, as well as adapt to the physical demands of exercise.
Getting eight hours of sleep a night is a crucial factor in maintaining peak athletic performance, and magnesium is viewed as a powerful booster of sleep quality. Low levels of magnesium, conversely, have been proven to elevate blood pressure, heart rate and irritability – a similar response to how the body reacts to epinephrine.
What’s more, when you’re not getting enough sleep you’ll often experience rises in the cortisol, the stress hormone. This has a tendency to accelerate muscle loss and the accumulation of belly fat over time – a disaster for those regularly hitting the gym!
In other words, make sure you’re sleeping right with a magnesium supplement.
Boost your strength with protein synthesis
If you’re looking to build lean muscle mass, your muscles need to be in good quality to begin with. After all, you can’t build a house without solid foundations, right?
Good quality, solid muscle mass depends on protein synthesis. And guess what? Higher magnesium levels are linked to greater muscle protein synthesis. Not only that, but studies show strong results in quadriceps strength when supplementing with magnesium and training three times a week.
Magnesium also plays a central role in regulating the hormones that promote protein synthesis.
Blast Body Fat
There’s no space for body fat when you’re an athletic type. Feeling heavy, bloated, sluggish and lacking in strength is a sure-fire route to lacklustre performance, so keeping lean is imperative.
Magnesium does a great job in ensuring optimal insulin sensitivity. This plays an important role in helping the body maintain good overall body composition, process carbohydrates and control blood glucose levels.
One study that supplemented dairy foods with 150mg of magnesium showed an average loss of 2kg over a 12-month period.
Gain Next-Level Power
Magnesium has performed well in studies in terms of helping the body generate force and maintain powerful muscle performance.
One study featuring 1,400 participants unearthed a direct correlation between high blood concentrations of Mg and increased muscular performance. A second example showed that taking 350mg of magnesium each day over a four-week period helped volleyball players markedly improve both jumps and total work.
When the body doesn’t have enough magnesium, oxygen delivery to the muscle suffers. This can have huge ramifications in terms of performance loss and endurance capabilities.
Magnesium helps support transportation of oxygen through the body by supporting the heart’s ability to pump blood. One study saw athletes given 390mg of magnesium each day for 25 days, and recorded significant increases in work output. A second study, meanwhile, showed both drops in stress levels during exercise and better exercise output during four weeks of supplementing with magnesium.
So what are you waiting for? It’s time to incorporate more magnesium into your diet!
Summary – Magnesium and Athletes
Successful athletes and bodybuilders are quick, powerful, strong and have amazing endurance. Magnesium – an essential nutrient found throughout your muscles and bone tissue – helps to regulate the body in a way that improves all of these factors.
If you really want to excel in your sport then make sure you get enough of this nutrient in your diet.
TestoFuel provides you with a performance-boosting 800 mg per day alongside other important nutrients such as zinc, D-Aspartic acid and vitamin D.
If you want to improve your strength, muscle mass or athletic performance then this is the supplement for you.