Why should I take magnesium?

August 7th, 2013 by louisbeare

mag

Magnesium is not always a supplement that we think of when we are thinking about body composition, strength training or our nutrition.  However, magnesium can play a very important role in all three of those areas.

 

Magnesium is necessary for some vital aspects of exercise and strength training: muscle contraction, protein synthesis and as an anti inflammatory.  Muscle contraction is necessary for any type of movement to occur. Without magnesium we aren’t doing a whole of exercise! Protein synthesis is the building and rebuilding of tissues in our body. (ex. Muscle)  We need protein synthesis to occur so we can repair ourselves after physical activity and to have any type of strength gains.  Chronic inflammation can occur due to overtraining, usually when training for endurance events such as a marathon. Magnesium is a great tool to have to try and reduce that inflammation and get back to training.

 

Since we are talking about inflammation, I should also mention that magnesium has been shown to help reduce inflammation around our vital organs and central nervous system (CNS). This decreased inflammation around the organs can help lead to better heart and cardiovascular health as well as a lowered blood pressure. The calming effect magnesium has around the CNS is linked to lower levels of cortosol. High levels of cortosol are associated with increased belly fat and poor body composition. I don’t think any of us want that!

 

The best nutritional sources for magnesium are through leafy green veggies (spinach) nuts (almonds & cashews) and some legumes (beans & peas). If you’re going to be taking a magnesium supplement, you want make sure you have a high quality product and that you slowly increase your intake. Research has shown that people benefit the most with 400-500mg/day on top of what they get through their diet.

 

August 7, 2013 | 0 Comment

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