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1. magnesium and athletic performance: how the mineral can improve your fitness
Magnesium is an essential mineral that plays a crucial role in athletic performance. In this blog post, we'll take a closer look at how magnesium can improve your fitness and why it's so important for athletes. Why magnesium is essential for athletes:
The importance of the mineral for muscles, energy and recovery. Magnesium is essential for athletes because it plays an important role in numerous physiological processes. One of the main reasons is its importance for muscle health. Magnesium is involved in muscle contraction and relaxation, which is crucial for athletic activities. It allows muscles to work efficiently and prevents muscle cramps. In addition, magnesium is also very important for energy production in the body. It is involved in the activation of enzymes that help convert food into energy. An adequate magnesium level promotes metabolism and ensures optimal energy supply during exercise. Furthermore, magnesium plays a role in post-workout recovery. Intense physical activity can lead to muscle stress and damage. Magnesium helps repair and rebuild muscle tissue, which can lead to faster recovery and less muscle soreness.
Magnesium deficiency and its effects on athletic performance:
What signs indicate a deficiency and how can it be corrected? A magnesium deficiency can have a negative impact on athletic performance. Athletes who engage in intense training may have an increased need for magnesium, as they lose more magnesium through sweat and physical exertion. Some signs of magnesium deficiency include muscle cramps, muscle tremors, fatigue, reduced endurance, decreased performance, sleep disturbances and slower recovery after exercise. It is important to take these signs seriously and consult a physician to check magnesium levels in the body.
Fortunately, magnesium deficiency can usually be corrected through a balanced diet. Magnesium-rich foods such as green leafy vegetables, nuts, seeds, whole grains, legumes and fish should be incorporated into the diet. In some cases, taking magnesium supplements may also be recommended to meet needs.
The effects of magnesium on muscle contraction and relaxation:
How the mineral counteracts muscle cramps and enhances performance. Magnesium plays a critical role in muscle contraction and relaxation. It helps muscles contract and relax properly, which is crucial for athletic activities. Adequate magnesium levels can counteract muscle cramps and improve muscle function. During exercise, muscles produce calcium to contract. Magnesium regulates calcium levels and ensures that muscle contraction occurs properly. If magnesium levels are low, this can lead to impaired muscle contraction and increase the risk of muscle cramps. In addition, magnesium can improve blood flow and increase oxygen supply to muscles. This can lead to better performance, as muscles can work more efficiently and receive an optimal supply of nutrients.
Magnesium and energy production:
How the mineral supports metabolism and contributes to optimal energy provision.
Magnesium is involved in the activation of enzymes that are important for the metabolism of carbohydrates, proteins and fats. It plays a role in the conversion of food into energy and in the storage of energy in the form of adenosine triphosphate (ATP), the body's energy carrier.
Adequate magnesium levels support efficient metabolism, which in turn can lead to optimal energy delivery during exercise. Athletes who exercise regularly and engage in intense physical activity may have an increased need for magnesium to maintain their energy production.
2 What happens when there is a magnesium deficiency?
A magnesium deficiency can have several effects on the body. Here are some possible consequences of a magnesium deficiency:
Muscle cramps and muscle twitching: Magnesium plays an important role in muscle contraction and relaxation. A deficiency of magnesium can lead to uncontrollable muscle contractions, which can be felt as cramps or twitches. These often occur in the calf or foot muscles.
Impaired athletic performance: magnesium is critical for energy production in the body. A deficiency in magnesium can lead to decreased endurance, fatigue and reduced athletic performance. You may feel exhausted more quickly and it may be difficult to perform to your full potential during training or competition.
Muscle weakness and reduced muscle mass: Magnesium deficiency can cause muscle weakness and reduce muscle mass. This can have a negative impact on strength development and muscle building.
Cardiovascular disorders: magnesium plays an important role in regulating heart rhythm and relaxing blood vessels. A deficiency of magnesium can lead to cardiac arrhythmias, increased blood pressure and impaired blood flow.
Nervous system disorders: Magnesium also has effects on the nervous system. A magnesium deficiency can lead to symptoms such as anxiety, nervousness, irritability, sleep disturbances and difficulty concentrating.
Bone Health: Magnesium is also important for bone health as it aids in the absorption and metabolism of calcium. A deficiency of magnesium can increase the risk of osteoporosis and bone fractures.
3. the daily requirement of magnesium
According to the recommendation of the German Nutrition Society (DGE), adults should consume about 300-400 mg of magnesium per day. The European Food Safety Authority (EFSA), which sets the NRV, recommends 350 mg of magnesium per day for men and 300 mg for women. Children should consume between 170-300 mg of magnesium depending on their age. The daily requirement of magnesium can usually be well met with a balanced and healthy diet. In case of magnesium deficiency, the daily requirement of magnesium can be well covered with the help of magnesium as a dietary supplement.
4. magnesium in the form of dietary supplements
Anyone who wants to increase a magnesium level that is too low with a dietary supplement should definitely pay attention to the form of the active ingredient and its origin. Magnesium capsules are particularly suitable for increasing magnesium levels. They are very well tolerated and are utilized by the body to a high degree. Likewise, the preparation should not contain any chemical additives such as magnesium stearate or microcrystalline cellulose. If you buy a preparation from Germany, you can be sure that the product has also been produced safely and is of high quality.
Our recommendation:
Vitamineule® Magnesium Capsules
In our online store you will find our magnesium capsules from Vitamineule®, which are completely free of artificial additives. Vitamineule® Magnesium Capsules contain 100 mg of pure magnesium per capsule. Each can contains 90 capsules. In addition to fast & free shipping, we offer a voluntary six-month return guarantee on all products.
5. conclusion: magnesium and athletic performance: how the mineral can improve your fitness
Magnesium supplements make sense because magnesium is an essential mineral that is important for muscle and nerve function, bone formation, and the immune system. It can be difficult to get enough magnesium through diet alone. Supplements offer a convenient way to meet needs and prevent possible deficiencies, especially during times of increased need or in certain circumstances. It is important to follow dosage recommendations and consult a professional if you have questions.
Further reading:
- Management of Iron-Deficiency Anemia in Inflammatory Bowel Disease.
- Management of Iron Deficiency Anemia.
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The effects of magnesium supplementation on subjective anxiety
- Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: post-hoc analysis of a randomized controlled trial
- The Effects of Oral Magnesium Supplementation on Glycemic Response among Type 2 Diabetes Patients
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