Magnesium for sport and muscles
Do you enjoy strength training, a brisk walk, or are you more of a team player? Magnesium is a mineral involved in various processes in the body, including supporting your muscles. We’ll explain why this mineral is important, which forms of magnesium are commonly used by athletes, and when you can take magnesium.
Magnesium: good for your muscles!
As we previously described in our article about magnesium, magnesium plays a role in maintaining supple and strong muscles. In addition, magnesium supports the normal functioning of the nervous system.
3 reasons why magnesium is important for athletes
1. Relax: supporting muscles and energy levels
Magnesium plays a role in maintaining supple muscles. This mineral supports processes in the body involved in the functioning of muscles and the nervous system, such as the normal function of muscle cells, which are involved in contracting and relaxing muscles. In addition, magnesium plays a role in building body protein, helps reduce tiredness and fatigue, and contributes to the formation of cells and tissues.
2. Recover: support after exertion
After an intense training session, it’s important that your body can recover properly. Magnesium plays a role in maintaining strong muscles and contributes to the formation of cells and tissues. In addition, magnesium helps reduce tiredness and fatigue.
3. Reduce: supporting electrolyte balance
Magnesium helps maintain a healthy electrolyte balance. This balance plays a role in various processes in the body involving minerals such as potassium and calcium. Minerals such as magnesium also play a role in processes involved in muscle contraction.
Which magnesium for athletes is right for you?
In addition to magnesium-rich foods, there are a number of forms of magnesium you can take as an extra if you’re getting less magnesium from your diet. Read more here about when to use which type of magnesium. Do you exercise regularly and want to support your body? These are commonly used forms of magnesium:
- You apply a magnesium oil or spray locally to muscles and joints. Magnesium oil is a concentrated solution of magnesium chloride in water.
- Magnesium bisglycinate and magnesium citrate are commonly used forms of magnesium among athletes.
Magnesium citrate or bisglycinate for athletes?
First of all, magnesium citrate is not a chelated form, whereas magnesium bisglycinate is. Chelated forms are absorbed better by the body and are gentler on the stomach and intestines.
Magnesium bisglycinate is bound to the amino acid glycine and therefore has high bioavailability: your body can absorb it well. Magnesium supports the normal functioning of the nervous system and plays a role in maintaining supple muscles.
Magnesium citrate is bound to citric acid, which activates natural energy in your body. Magnesium citrate can therefore be used to help reduce tiredness and fatigue, and is also beneficial for maintaining strong and supple muscles.
Magnesium before or after exercise
In addition to magnesium-rich foods – such as spinach, endive, broccoli, beans, walnuts, peanuts, almonds and dark chocolate – you can also use magnesium as a supplement to your daily diet.
During intense exercise, minerals can be lost through sweat. Some athletes therefore choose to use magnesium as part of their daily routine.
Good to know
Magnesium contributes to normal muscle function, supports the nervous system, and helps reduce tiredness and fatigue. That’s why magnesium is also regularly used by athletes as a supplement to the diet.
Sources
- 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
- Rd, R. R. M. (2023, 14 July). What does magnesium do for your body?
- Ubbink, J. et al. (1997). Bioavailability of calcium and magnesium from magnesium citrate calcium malate. South African Medical Journal, 87, 1271-1276.
