How Lack of Magnesium Impacts Athletes

How Lack of Magnesium Impacts Athletes

Magnesium is a vital nutrient that your body does not produce on its own. Therefore, you must nourish your body with this vital mineral via nutrition and supplements. As an athlete, you strive to fuel your body with the vitamins and minerals that support performance and recovery. Make adding magnesium to your diet a top priority. Here are some essential facts about magnesium that can help you understand why this mineral helps you amplify your performance.

1 – Magnesium is necessary for enzymatic activity

Magnesium is a cofactor (meaning it’s essential for the operation of specific enzymatic reactions) in over 600 of your body’s functions. Some of the enzymatic activities negatively impacted by lack of magnesium are the following:

  • Protein synthesis
  • Cellular repair
  • Energy metabolism
  • Functioning of the brain, heart, and other organs
  • Maintaining strong and healthy bone structure
  • Muscular repair

The connection is clear. Your body will not reach optimal performance if it’s not maintaining these essential functions well.

2 – Magnesium deficiency is a widespread problem in America

According to the World Health Organization, a shortage of magnesium is a national concern. In fact, they report that up to 75 percent of Americans fall short on their magnesium intake. So, the next question might be their professional recommendation on how to resolve this lack of magnesium. Their advice is to add it to your drinking water as a supplement. We recommend PurAthlete Regenerate+ to restore your magnesium levels.

3 – Your body stores magnesium in the bones

The human body stores 99 percent of your magnesium in the bones, muscles, and other soft tissue. What does that mean to you as an athlete? This fact underscores the need to ask your physician to test your red blood cells to assess your magnesium levels. The standard blood serum test is not especially useful for giving your doctor a clear snapshot of your magnesium levels. Athletes utilize more magnesium because their bodies continuously repair and build muscles and strengthen bones as you train.

4 – You continuously lose magnesium during physical activity

During cardio workouts, strength training, and competition, you lose magnesium continually. This loss stems from the facts that:

  1. Your body requires to activate the enzymes responsible for bone and muscle recovery.
  2. As your body perspires to cool itself, it is excreting magnesium. It’s a contributing factor to dehydration and one reason why you feel achy after an outdoor workout on a hot summer day.

Some reports indicate that athletes require as much as 20 percent more magnesium than a non-athlete due to these increased losses of this mineral.

5 – Most foods don’t contain enough magnesium to fuel your body

We previously mentioned that your body doesn’t produce this mineral, so it’s up to you to make it a priority to reach your recommended daily intake (RDI). Unfortunately, your magnesium needs are unlikely to be met by diet alone.

Some of the magnesium-rich foods are as follows:

  • Dark chocolate: This treat is probably not on your nutrition plan. Plus, an ounce only contains 16% RDI.
  • Avocados: These fruits are tasty and great over salad. However, a medium sized avocado only contains 15% RDI
  • Black beans: Along with other legumes, black beans are a better source for this mineral. However, a single cup serving only delivers 30% of your daily needs.
  • Fatty fish: Eating halibut, mackerel, and salmon is fantastic for many reasons, ramping up your magnesium is another excellent reason to consume these. However, a whole fillet contains just 26% of RDI.
  • Bananas: Although fruits are necessary for your diet, bananas are exceptionally high in carbs and sugar when compared to other fruits. And, one banana delivers only 9% RDI to your body.
  • Tree nuts: Think of adding cashews, almonds, and Brazil nuts into your snack lineup to add magnesium into your diet. But, don’t rely on nuts alone. One serving of cashews, for instance, gives you only 20% RDI.
  • Spinach: It turns out that spinach really does help build muscles, as touted by a classic cartoon character. One cup of spinach contains 39% RDI—that would have to be an enormous salad to meet your daily requirements.
  • Buckwheat: The whole grain buckwheat offers you 16% RDI in a one-ounce serving. Consider adding it to your diet for the fiber benefits, but you’re unlikely to meet your magnesium needs with this (or other whole grains) alone.

6 – You need magnesium to energize your muscles

Without magnesium, your body cannot produce Adenosine Triphosphate (ATP). ATP is the protein complex which converts food into energy and delivers it to your muscles.

Think of ATP as the fuel that drives your entire muscular system. Imagine this. You want to head down the highway on a road trip, but you cannot make the trip without stopping at the gas station for fuel. Similarly, your body cannot fuel up your body without ATP.

7 – The RDI of magnesium

The RDI of magnesium spans a broad range based on age, gender, and other influences. Typically, professionals suggest an intake of 310-420 mg per day. Here’s an easy RDI chart:




Birth – 6 months

30 mg

30 mg

7 – 12 months

75 mg

75 mg

1 – 3 years

80 mg

80 mg

4 – 8 years

130 mg

130 mg

9 – 13 years

240 mg

240 mg

14 – 18  years

360 mg

410 mg

19 – 30 years

310 mg

400 mg

31 - 50 years

320 mg

420 mg

51+ years

320 mg

420 mg

Remember, though, that these are the recommendations for an average adult. Your athletics mean a greater demand on your body. Your needs will be increased. Check with your nutritionist or physician to learn more about your precise requirements.

Your increased level of activity means your body utilizes its reserves of magnesium faster than the average person’s. Be sure to consume those magnesium dense foods we listed and take the best supplements for magnesium replenishment to support that demand and outperform the others on the field.