Magnesium is the fourth most abundant mineral in the human body. It is also found almost everywhere including in the blood stream, cells, and the bones. However, it is important to note that magnesium content in the blood accounts for a very small percentage. It is estimated that the blood contains only 2% of the total magnesium in the body. In that case, checking for magnesium deficiency through blood tests may actually give misleading results.
Nonetheless, a lot of people, including athletes, suffer from magnesium deficiency. The Recommended Daily Allowance (RDA) for magnesium is between 400 and 420 mg for men and between 310 to 360 mg for women. However, a majority of people do not hit these targets in fact, most take in between 240 and 370 mg each day daily. There is a reason for this though. First, most of the food we eat is grown on magnesium deficient soil. Naturally, it will have less magnesium content to offer.
Food processing has also been known to significantly reduce magnesium levels in food. Lifestyle choices may also inhibit the pace in which magnesium is absorbed in the body. For example, carbonated drinks and sugar are known to prevent the effective absorption of magnesium in the blood stream. The good news is that, you can start to use supplements to get your RDA of magnesium. For athletes in particular, magnesium deficiency is simply not an option. The benefits of this mineral are simply too good to ignore.
The benefits of Magnesium for Athletes
Magnesium can have a huge positive effect on overall health. But these benefits are a little bit more profound in athletes. It is estimated that magnesium is involved in over 600 body reactions, some of which are extremely vital for an athlete. For example, the mineral is significantly involved in the conversion of food into energy. Magnesium will also help in the creation of new proteins in the body, enhancement of muscle movement, and the regulation of the nervous system. All these processes are crucial in developing an optimal athlete with bundles of energy.
Boost Exercise Performance
Some studies have shown that during exercise, people may require 10 – 20% more magnesium than when they are resting. This is because magnesium is designed to enhance the movement of blood sugar into your muscles. During exercise, the muscles are extremely overworked and they need constant flow of sugar to maintain energy levels. Magnesium ensures that your body is able to efficiently move that sugar where it’s needed.
In one study for example, volleyball players who took 250 mg of magnesium each day experienced improvements in their arm movements and jumping. Another study also showed that, athletes who supplemented with magnesium for a month recorded faster cycling, swimming, and running times during a triathlon.
The mineral will also help to dispose lactate, which tends to build up in the muscles when you are working out. Buildup of lactate can cause muscle pain during exercise. This will eventually affect your performance negatively.
Enhanced Blood Flow
Regular intake of magnesium may help to enhance blood flow in the body. The mineral also has additional neurotransmitter functions that may deal with muscle pains. Additionally, magnesium works as a natural calcium blocker. This helps to regular muscle contractions, leading to better relaxation especially after a game or a workout session.
How to Take Magnesium
Magnesium can be ingested through foods. However, it’s very difficult to get your recommended daily intake with food alone. As we have indicated above, most foods are grown on soils with very minimal magnesium content. Unless you are eating an organic diet only, getting your magnesium RDA from regular food is not easy.
The best way to deal with this would be to use magnesium supplements and there is a good variety of products in the market right now. However, some people may not be able to tolerate magnesium after ingestion. Cramping and diarrhea are common side effects. But you can actually avoid this by using chelated supplements such as magnesium glycinate. Magnesium is also not harmful unless you are extremely overdosing it. It’s something you can take daily without any health risks at all. However, in case you have any kidney issues, you may want to consult with your physician before supplementing this mineral.
Taking any PurAthlete product gets you at least 70% toward the Recommended Daily Allowance (RDA). If you take all three products as a daily system, you receive 219% of the RDA. Stated as mg, the breakout is as follows: Endurance has 320mg (or 76% of the RDA); Power has 270mg (or 70% of RDA); and Regenerate has 305mg (or 73% of RDA). The magnesium in all PurAthlete products is chelated so it is absorbed rather than digested, which makes PurAthlete a much more efficient delivery mechanism than taking almost any other magnesium supplement.