Magnesium for Sport and Muscles

You can probably guess: when your muscles are too tense and relaxation fails, issues like muscle pain and cramps are lurking.

3 Reasons Why Magnesium is Important for Athletes

1. Relax: Relaxed Muscles and Less Muscle Fatigue
   

   Magnesium plays a crucial role in the proper functioning of our muscle cells; without this mineral, you might be able to tense your muscles but find it difficult to relax them again. Additionally, during physical exertion, your muscles require more oxygen than when you are relaxed. This is because of the burning of nutrients present in the body’s cells. This mechanism releases energy that allows you to move.

2. Recover: Better Muscle Recovery and Less Muscle Pain After Exercising
   

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

3. Reduce: Less Likely to Experience Muscle Cramps and Twitches
   

   Magnesium and muscle cramps are inextricably linked. Cramps are the sudden and involuntary contraction of muscle fibres. You probably recognise it: this often causes significant pain at the site of the muscle involved. It usually occurs during intensive exertion, such as exercising. The cramp sets in, and stretching eventually alleviates it. Here's why: when magnesium levels are too low, the aforementioned electrolyte balance is disrupted. This affects other minerals such as potassium and calcium. Too little magnesium? There’s a good chance the potassium level in the cell drops, while sodium and calcium levels rise. The result is muscle cramps.

Does Magnesium Also Help with a Frozen Shoulder?

We've discussed the powerful muscle-relaxing properties of magnesium. Interestingly, 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 restriction and pain when moving the shoulder. Remarkably, magnesium can provide extra relief here too. This mineral has a calming effect on inflamed areas and aids the body in the recovery process.

Which Magnesium for Athletes Suits You?

In addition to magnesium-rich foods, there are several forms of magnesium you can take extra when your body needs it. Learn more about when to use which type of magnesium. Want to improve your athletic performance and speed up 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 absorbs quickly into 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 small 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 and therefore has high bioavailability: your body can absorb it well. This form of magnesium has a relaxing effect on the muscles and nervous system and also promotes muscle recovery.

Magnesium citrate is bound to citric acid, which is particularly important for energy production in our body’s cells. Magnesium citrate is therefore excellent for boosting energy levels but is also beneficial for maintaining strong and flexible muscles.

Magnesium Before or After Exercise

In addition to eating foods rich in magnesium such as spinach, endive, 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 how often you exercise. Consistency is key! Magnesium works best when taken consistently. Do you exercise regularly to keep your body and mind fit? Then it’s sufficient to take your magnesium at a regular time each day, for example, before bed. Is your passion more towards 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 some extra magnesium if you notice your energy waning.

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

Good to Know

Magnesium ensures muscle relaxation, muscle recovery, and releases energy in your body to take your workout to the max. Do you often engage in intensive exercise? Then take magnesium citrate or bisglycinate daily alongside magnesium-rich foods. Do you love a physical challenge and are you an enthusiastic endurance athlete? Extra magnesium during your course will help you cross the finish line in better shape.

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.