7 Reasons Why Magnesium Is Essential To Gain Muscle And Get Stronger.

Magnesium.svg.png CC BY-SA 2.5

Magnesium. CC BY-SA 2.5.png

Magnesium is necessary for more than 300 biochemical reactions in our body. We generally reach the recommended intake because Magnesium is present in most natural foods. Nevertheless, a poor diet that is rich in processed foods can lead to a Magnesium deficit. If you are active, you need to take care of your Magnesium intake because it is essential to your performance and health.

Require for energy production

Magnesium is essential to recreate your ATP stock—an essential molecule to produce energy. Whether you are involved in intense or slow pace activities you must find a way to keep your ATP stock full.

energy light bulb man

Essential to build up your bones

Magnesium is a mineral present at 50% in our bone tissues. If you don’t replenish your magnesium stock daily, you risk to lose bone mass. Bones are where all your muscles are attached, they need to be strong and dense. Weak bones cannot support muscle mass and may fracture.

 

 

Protein synthesis

Do you want to build up muscle? Then increase your magnesium intake. You can train often and eat a lot of protein, without the necessary “co-enzymes” and “enzymes” you will not be able to build anything. Magnesium is essential in more than 300 reactions, do you remember? Protein synthesis is one of them.

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Increase muscle function, muscle contraction and muscle relaxation.

Sometimes, you are working out and you feel that all your muscles get tense fast. Even worse, you get a cramp and it is painful. This will not happen as often if you drink enough water of course. Make sure that your Magnesium intake is high enough. Magnesium is necessary in the contraction and relaxation processes of a muscle.

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Massages are also a good way to relax your muscles

 

Increase nerve innervation

Magnesium calms and nourishes the nervous system. It also manufactures the cellular energy, needed for nerve impulse transmission. Moreover, it is essential to maintain and improve the structure and stability of the myelin (protects the nerve).

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Neural adaptation is essential to build strength

Blood pressure regulation

In recent scientific studies, they found that magnesium supplementation may lower blood pressure. This will only be true if this supplementation comes from fruits and vegetables.

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Blood cells traveling in an artery

Sugar level control

Magnesium is essential in the metabolization of glucose, which helps to regulate blood glucose.

Other effects

Antiacid, laxative, myorelaxant,  lower premenstrual syndrome.

Magnesium RDA

A daily well-balanced diet will provide you all the magnesium you need to reach your RDA. On the other hand, if you are extremely active, you’d better increase your magnesium intakes. Why? because you want to maximize your training results, recover faster and build muscle.  

Recommended Dietary Allowances (RDAs) for magnesium
Age Male Female
14-18yrs 410 mg 360 mg
19-30yrs 400 mg 310 mg
31+ 420 mg 320 mg

Interesting fact, approximately 50% of the dietary magnesium consumed is typically absorbed by the body.

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 Magnesium can be toxic, that’s why I recommend to not use any chemical source of supplementation. Try to get your magnesium supplementation from your own diet, it is the easiest, healthiest and cheapest way to increase your general intake.

 

Source of magnesium:

Magnesium is widely found in plants and animal food. Nuts, legumes, seeds, whole grains, seafood, green leafy vegetables (such as spinach), dark chocolate, and bananas are all rich in Magnesium.

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Nuts: an excellent source of Magnesium

Magnesium is also available as a supplement or added to some food. I will not recommend basing your magnesium intake on supplements. Their magnesium isn’t natural and doesn’t have the same bioavailability. Basically, they contain a lot of it, but your body is not going to absorb much of it. So try to get your Magnesium from natural and healthy food 

Food rich in Magnesium
Food mg/100g
Sardine 460
Snails 250
Mix of nuts 229
Dark chocolate 206
Halibut 107
Spinach 70
Beans 60
Brown rice, cooked 43
Banana 33
San Pellegrino 5.5

 

Conclusion

Magnesium is an essential mineral for our body, that’s why it is omnipresent in healthy foods. Athlete may need to increase their daily intake of Magnesium to perform and recover better. My recommendation: use natural food supplementation (nuts, bananas, dark chocolate) and drink some water rich in Magnesium like San Pellegrino to replenish your Magnesium level constantly. A high Magnesium blood serum level means a high energy throughout the day.

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Some water are naturally rich in Magnesium

 

Sources:

https://www.ncbi.nlm.nih.gov/books/NBK109816/

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

http://www.passeportsante.net/fr/Solutions/PlantesSupplements/Fiche.aspx?doc=magnesium_ps

https://www.ncbi.nlm.nih.gov/pubmed/22318649?dopt=Abstract

https://www.ncbi.nlm.nih.gov/pubmed/22198525?dopt=Abstract

https://www.nap.edu/read/5776/chapter/1

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