Magnesium for Sport and Muscles

3 reasons why magnesium is important for athletes 

1. Relax: relaxed muscles and reduced muscle fatigue

   Magnesium plays a crucial role in the proper functioning of our muscle cells; without this mineral, you could tense your muscles but would struggle to relax them. Additionally, during physical exertion, your muscles require more oxygen than when you are at rest. This is due to the combustion of nutrients present in the body cells. This mechanism releases energy, enabling you to move.

2. Recover: better muscle recovery and less muscle soreness after exercise
   

   Magnesium ensures better blood circulation to your muscles. This ensures that the muscles receive essential nutrients more quickly and efficiently, resulting in better recovery and growth of muscle tissue after intensive exercise!

3. Reduce: reduced risk of muscle cramps and spasms
   

   Magnesium and muscle cramps are closely linked. Cramps are the sudden and involuntary contraction of muscle fibres. You probably recognise it: this often causes significant pain in the affected muscle area. It usually occurs during intensive exertion, such as during sports. The cramp sets in and stretching eventually alleviates it. Here’s why: a low magnesium level disrupts the previously mentioned electrolyte balance. This affects other minerals, such as potassium and calcium. Too little magnesium? There is a high chance that the potassium level in the cell decreases while the sodium and calcium levels increase. The result is muscle cramps. 

Does magnesium also help with a frozen shoulder? 

We mentioned above the powerful muscle-relaxing effect of magnesium. It's interesting to know that magnesium can also be beneficial for (sports) injuries such as a frozen shoulder: the joint capsule around the shoulder joint becomes thicker and tighter due to inflammation. This results in limitation and pain during shoulder movement. The remarkable aspect of magnesium is that it can provide additional relief here as well. This mineral has a calming effect on inflamed areas and supports the body’s recovery process. 

Which magnesium is suitable for athletes? 

In addition to magnesium-rich foods, there are several forms of magnesium that you can take extra when your body requires it. Read more about when to use which type of magnesium. Want to improve your sporting abilities and accelerate your recovery after physical exertion? Here are our tips:

• A magnesium oil or spray can be applied locally to sore muscles and joints. Magnesium oil is a concentrated solution of magnesium chloride in water and is quickly absorbed through the skin. 
• Magnesium bisglycinate and citrate are the best forms of magnesium specifically for muscle function. Both have a stimulating effect on the energy of our muscle cells. There are a few minor differences in these types of magnesium for muscles. 

Magnesium citrate or bisglycinate for athletes?

Firstly, magnesium citrate is not a chelated form, whereas magnesium bisglycinate is. Chelated forms are better absorbed by our body and are gentler on the stomach and intestines.  

Magnesium bisglycinate is bound to the amino acid glycine, giving it high bioavailability: your body can absorb it well. This form of magnesium has a relaxing effect on the muscles and nervous system and additionally promotes muscle recovery. 

Magnesium citrate is bound to citric acid, which is particularly important for energy production in our body cells. Magnesium citrate is therefore effective for energy levels, but also helps maintain strong and flexible muscles.  

Magnesium before or after exercise 

In addition to consuming foods rich in magnesium such as spinach, endive and broccoli, beans, walnuts, peanuts, almonds, and dark chocolate, you can provide extra support to your muscles before, during, and after exercise. This is also because intensive training can increase the need for magnesium due to the loss of minerals through sweat.

When is the best time to take magnesium as an athlete? It depends on how intensively and frequently you exercise. Consistency is key! Magnesium works best when taken consistently. Do you regularly exercise to keep your body and mind fit? Then it's sufficient to take your magnesium daily at a fixed time, for example before going to bed. Is your passion more for marathon running, competitive sports, or daily intense strength training? Then choose to take magnesium half an hour beforehand. Midway through your training or competition, you can take additional magnesium if you notice your energy is waning. 

Tip: do you sometimes experience headaches after exercising? Take magnesium immediately. It will quickly provide relief and offer your body extra support in recovery! 

Good to know 

Magnesium ensures muscle relaxation, muscle recovery, and releases energy in your body to maximise your sports session. Do you often exercise or engage in intense physical activity? Then take magnesium citrate or bisglycinate daily alongside magnesium-rich foods. Do you relish a physical challenge and are you an enthusiastic endurance athlete? Extra magnesium during your course will help you finish fitter. 

Sources 

1. Pollock N, Chakraverty R, Taylor I, Killer SC. (2019). An 8-year Analysis of Magnesium Status in Elite International Track & Field Athletes. Journal of the American College of Nutrition, 39(5), 443-449
2. Rd, R. R. M. (2023, 14 July). What does magnesium do for your body?
3. Ubbink, J. et al. (1997). Bioavailability of calcium and magnesium from magnesium citrate calcium malate. South African Medical Journal, 87, 1271-1276.