{"id":613160,"date":"2024-09-18T15:50:05","date_gmt":"2024-09-18T13:50:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=613160"},"modified":"2024-11-12T10:12:36","modified_gmt":"2024-11-12T09:12:36","slug":"why-is-magnesium-so-important-for-athletes","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/","title":{"rendered":"How Does Magnesium Affect Sports Performance, Muscle Growth and Sleep?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#What_is_magnesium_and_what_are_its_functions_in_the_body\" title=\"What is magnesium and what are its functions in the body?\">What is magnesium and what are its functions in the body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#Why_is_magnesium_so_important_for_athletes\" title=\"Why is magnesium so important for athletes?\">Why is magnesium so important for athletes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#How_exactly_does_magnesium_contribute_to_athletic_performance\" title=\"How exactly does magnesium contribute to athletic performance?\">How exactly does magnesium contribute to athletic performance?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#Does_magnesium_improve_athletic_performance\" title=\"Does magnesium improve athletic performance?\">Does magnesium improve athletic performance?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#What_is_the_effect_of_magnesium_on_athletic_performance_and_sleep_as_seen_through_the_lens_of_science\" title=\"What is the effect of magnesium on athletic performance and sleep as seen through the lens of science?\">What is the effect of magnesium on athletic performance and sleep as seen through the lens of science?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#How_much_magnesium_does_an_athlete_need\" title=\"How much magnesium does an athlete need?\">How much magnesium does an athlete need?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#How_does_a_magnesium_deficiency_manifest_itself\" title=\"How does a magnesium deficiency manifest itself?\">How does a magnesium deficiency manifest itself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#Should_athletes_supplement_with_magnesium\" title=\"Should athletes supplement with magnesium?\">Should athletes supplement with magnesium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#Sources_of_magnesium_in_food_for_athletes\" title=\"Sources of magnesium in food for athletes\">Sources of magnesium in food for athletes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#Which_magnesium_is_best_to_supplement_with\" title=\"Which magnesium is best to supplement with?\">Which magnesium is best to supplement with?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#When_should_you_take_magnesium\" title=\"When should you take magnesium?\">When should you take magnesium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#Possible_side_effects_with_heavy_supplementation\" title=\"Possible side effects with heavy supplementation\">Possible side effects with heavy supplementation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/why-is-magnesium-so-important-for-athletes\/#What_is_the_lesson\" title=\"What is the lesson?\">What is the lesson?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><b><strong>Magnesium, <\/strong><\/b>is a key mineral required for <b><strong>hundreds of basic physiological processes in the human body.<\/strong><\/b> But did you know that if you <b><strong>play sports <\/strong><\/b>regularly, your body uses up even more of it than it would if you weren&#8217;t active? In fact, it is involved in processes such as <b><strong>nutrient metabolism,<\/strong><\/b> <b><strong>muscle regeneration <\/strong><\/b>and more, which directly affect your athletic performance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magnesium sufficiency is reflected not only in training progress, but also in the health of the athlete. Its intake should therefore not be neglected. When is it adequate to consume it from the diet and for whom is it advisable to supplement it?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_magnesium_and_what_are_its_functions_in_the_body\"><\/span>What is magnesium and what are its functions in the body?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/magnesium\"><b><strong>Magnesium<\/strong><\/b><\/a> is one of the essential minerals without which your body would be virtually <b><strong>unable to function.<\/strong><\/b> In fact, it is part of more than <b><strong>300 biological processes in the body.<\/strong><\/b> The human body requires it for the proper function of <b><strong>the bones, the psyche<\/strong><\/b> or even for the very process of<b><strong> cell division.<\/strong><\/b> Everyone needs magnesium, but athletes, who are the focus of today&#8217;s article, value its role in the body perhaps even more than others. Processes such as <b><strong>muscle contraction, energy metabolism <\/strong><\/b>or <b><strong>protein synthesis, <\/strong><\/b>without which, among other things, your muscles would not grow, cannot do without it. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Why should athletes and physically active people take specific care to ensure that they have a <b><strong>sufficient intake of magnesium?<\/strong><\/b> For one essential reason &#8211; the body can&#8217;t make this <a href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-minerals-functions-recommended-daily-intake-deficiencies\/\">mineral<\/a> on its own. Therefore, it is purely up to you and I to supply it with enough <b><strong>magnesium from our diet.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Today we will focus primarily on magnesium in the context of<b><strong> sports performance, <\/strong><\/b>but if you are interested in its other functions in the body, how a magnesium deficiency manifests itself or what to eat for optimal magnesium levels in the body, don&#8217;t miss our article <a href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\"><b><strong>Cramps, <\/strong><\/b><\/a><a href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\"><b><strong>Fatigue, Irritability or Sleep. What Other Effects Does Magnesium Have?<\/strong><\/b><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-1124x750.jpg\" alt=\"What effects does magnesium have?\" class=\"wp-image-611910\" title=\"What effects does magnesium have?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_is_magnesium_so_important_for_athletes\"><\/span>Why is magnesium so important for athletes?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It is probably already clear to you that magnesium is an essential mineral for all life. However, for athletes it plays an even more important role, as their bodies <b><strong>require more magnesium <\/strong><\/b>due to increased physical activity. Think of magnesium like the fuel in your car &#8211; the more you use your car, the more often the fuel needs to be topped up. Athletes have a more <b><strong>active metabolism, <\/strong><\/b>and since magnesium is part of many physiological processes in the body, it <b><strong>is expended more rapidly.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, magnesium is lost from the body <b><strong>through perspiration.<\/strong><\/b> Thus, athletes naturally have <b><strong>greater losses <\/strong><\/b>than inactive people. <b><strong>Endurance athletes<\/strong><\/b> who spend long hours training should especially keep this in mind. However, magnesium deficiency in general can affect all people who <b><strong>play sports regularly,<\/strong><\/b> so they should not neglect their magnesium intake. Deficiencies are also common in ordinary people &#8211; as shown, for example, by a large study that looked at the proportion of micronutrients in the diets of Europeans. For example, it found that 40% of British women and 36% of British men aged 18 to 60 had intakes below the so-called <em>Estimated Average<\/em> <em>Requirement<\/em> (EAR) for magnesium. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is quite a problem, as low magnesium levels can affect the <b><strong>quality of athletic performance<\/strong><\/b> &#8211; from <b><strong>reduced muscle endurance<\/strong><\/b> to <b><strong>increased fatigue.<\/strong><\/b> Therefore, it is important to monitor magnesium intake from your diet and possibly consider supplementation. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15-1124x750.jpeg\" alt=\"Why do athletes need magnesium?\" class=\"wp-image-611926\" title=\"Why do athletes need magnesium?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_exactly_does_magnesium_contribute_to_athletic_performance\"><\/span>How exactly does magnesium contribute to athletic performance?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Involved in energy metabolism<\/h3>\n\n\n\n<p>Magnesium is like an invisible helper that works behind the scenes in your cells to ensure that your body has <b><strong>enough energy<\/strong><\/b> to function properly. Its important role is to influence energy production in cells and <b><strong>stabilise ATP <\/strong><\/b>&#8211; the molecule that <b><strong>stores <\/strong><\/b>and <b><strong>transfers energy <\/strong><\/b>necessary for life. Thanks to magnesium, the body can efficiently move energy in the form of ATP to where it is needed. This ensures, for example, that <b><strong>energy is available for your muscles.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, magnesium helps speed up the metabolism of <b><strong>fats, carbohydrates<\/strong><\/b> and <b><strong>proteins.<\/strong><\/b> For example, many steps in<b><strong> glycolysis, <\/strong><\/b>the process that converts <b><strong>glucose into fuel <\/strong><\/b>for the body, inevitably need magnesium. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What is the importance of having optimal magnesium levels for athletes?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The body can convert <b><strong>glucose (sugar)<\/strong><\/b> or<b><strong> fats<\/strong><\/b>, for example, into <b><strong>energy <\/strong><\/b>and use it efficiently during sport.<\/li>\n\n\n\n<li>Studies show that getting enough magnesium has a positive effect on <b><strong>endurance <\/strong><\/b>and <b><strong>muscle endurance during prolonged activities.<\/strong><\/b> This is especially valuable for runners, cyclists and other endurance athletes. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>It is also related to better <b><strong>strength performance. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>Optimal magnesium levels help <b><strong>prevent fatigue. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[17]<\/mark><\/sup><\/li>\n\n\n\n<li>Magnesium helps the body obtain immediate energy from <b><strong>creatine phosphate <\/strong><\/b>(which stores roughly 60% of <a href=\"https:\/\/gymbeam.com\/creatine\">creatine<\/a>). This is important, for example, during <b><strong>high-intensity exercise,<\/strong><\/b> when the body does not have time to rebuild its ATP stores and needs a more rapid source of fuel. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2,3]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"62779,43903,60667,96451,82507,5380,30162,33496,96091,93832,69676,28281,49282,37915,36685,29945,65044,29401\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. It is essential for proper muscle function<\/h3>\n\n\n\n<p>Magnesium plays a vital role in <b><strong>every movement <\/strong><\/b>your body makes. You already know that it makes energy available to the muscles in the form of ATP. But that&#8217;s not all, because in addition to that, it is also a key player in<b><strong> muscle contraction.<\/strong><\/b> What you and I see, for example, as a simple <b><strong>lifting of a dumbbell for a <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/blog\/list-of-exercises-bicepses\/\"><b><strong>biceps curl<\/strong><\/b><\/a><b><strong>, <\/strong><\/b>is actually the result of the contraction and relaxation of hundreds to thousands of muscle fibres. Magnesium is one of the conductors of this vast orchestra and makes sure that the resulting movement is <b><strong>smooth <\/strong><\/b>and <b><strong>fluid. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When magnesium is deficient in the body, <a href=\"https:\/\/gymbeam.com\/blog\/muscle-cramps-how-to-prevent-and-relieve-them\/#Co_su_krce\">muscle cramps<\/a> can occur &#8211; painful and sudden muscle contractions that <b><strong>you cannot control.<\/strong><\/b> Cramps can have several causes. Magnesium deficiency can be one of them, so having an<b><strong> optimal daily intake <\/strong><\/b>of magnesium should be part of their <b><strong>prevention. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It cannot be forgotten that this mineral also plays an important role in building muscle mass. Magnesium is essential for almost every step of <b><strong>muscle synthesis<\/strong><\/b> &#8211; the process of<b><strong> muscle formation.<\/strong><\/b> In fact, it is a component of the enzymes without which their<b><strong> growth<\/strong><\/b> could not take place. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2,11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What is the importance of having optimal magnesium levels for athletes?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It takes care of the perfect<b><strong> interplay of muscles, <\/strong><\/b>which is important for overall performance. It&#8217;s not just about strength, but also power, speed and agility.<\/li>\n\n\n\n<li>An adequate magnesium intake helps <b><strong>prevent muscle cramps.<\/strong><\/b><\/li>\n\n\n\n<li>Magnesium is essential for effective<b><strong> muscle building.<\/strong><\/b><\/li>\n\n\n\n<li>It also helps the body and muscles <b><strong>regenerate<\/strong><\/b> better<strong>. <\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-843x1124.jpg\" alt=\"How does magnesium affect muscle function?\" class=\"wp-image-611944\" title=\"How does magnesium affect muscle function?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Takes care of optimal electrolyte balance<\/h3>\n\n\n\n<p>Whether you&#8217;re playing sports or sitting at home on the couch, your body is constantly busy maintaining the right balance of electrolytes. These include <a href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\">potassium<\/a>, <b><strong>sodium,<\/strong><\/b> <a href=\"https:\/\/gymbeam.com\/calcium\">calcium<\/a> and <b><strong>chlorine<\/strong><\/b> in addition to magnesium. Their optimal ratio in the body ensures flawless cooperation between the <b><strong>nervous system<\/strong><\/b> and the <b><strong>muscles.<\/strong><\/b> Magnesium, along with other electrolytes, ensures that your muscles respond correctly to the stimuli from the brain and perform the movements you want them to.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optimal electrolyte balance is also essential for proper hydration of the body. Magnesium itself influences the function of the so-called <b><strong>sodium-potassium pump<\/strong><\/b>, which is a mechanism that <b><strong>controls the amount of water in the cells.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is also necessary for the activity of antidiuretic hormone (ADH), which is responsible for<b><strong> retaining water in the body.<\/strong><\/b> A magnesium deficiency can interfere with these two processes and lead to <b><strong>increased water loss and even <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\"><b><strong>dehydration.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,4]<\/mark><\/sup><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">What is the importance of having optimal magnesium levels for athletes?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Helps prevent <b><strong>dehydration <\/strong><\/b>and its associated problems. These include headaches, dizziness and low blood pressure. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[15]<\/mark><\/sup><\/li>\n\n\n\n<li><b><strong>Athletes who<\/strong><\/b> engage in prolonged <b><strong>endurance activities <\/strong><\/b>or <b><strong>intense sports<\/strong><\/b> should be especially cautious.<\/li>\n\n\n\n<li>They have a higher risk of electrolyte imbalance because they <b><strong>perspire <\/strong><\/b>significantly and<b><strong> lose electrolytes, <\/strong><\/b>including magnesium, through perspiration.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Improves sleep<\/h3>\n\n\n\n<p>If you play any sport yourself, you will know that after a restful night&#8217;s sleep, you perform much<b><strong> better <\/strong><\/b>than when you go to your workout without sleep. Inadequate and poor quality sleep translates into <b><strong>less strength, speed, and <\/strong><\/b> <b><strong>overall performance.<\/strong><\/b> Moreover, <b><strong>it increases the risk of injury.<\/strong><\/b> Thus, a proper night&#8217;s sleep should be among every athlete&#8217;s top priorities if they want to perform at<b><strong> their best. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It is also a good idea to make sure you are getting enough magnesium on your journey to a full night&#8217;s sleep. Studies have shown that low levels of magnesium can cause sleep problems. Conversely, <b><strong>sufficient daily intake <\/strong><\/b>or <b><strong>supplementation of magnesium <\/strong><\/b>can help improve it. This can translate into, for example,<b><strong> a quicker rate of falling asleep <\/strong><\/b>as well as <b><strong>uninterrupted sleep<\/strong><\/b>.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[9,13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re having trouble sleeping, you can try magnesium as a <b><strong>stand-alone single-ingredient supplement<\/strong><\/b> or as part of <b><strong>a comprehensive dietary supplement.<\/strong><\/b> For example, <a href=\"https:\/\/gymbeam.com\/sleep-relax-gymbeam.html\">Sleep&amp;Relax<\/a> or <a href=\"https:\/\/gymbeam.com\/vitacalm-gymbeam.html\">VitaCalm<\/a>, which also contain a number of other active ingredients. You can also supplement with <a href=\"https:\/\/gymbeam.com\/melatonin-gymbeam.html\">melatonin<\/a>, which helps you fall asleep.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Supplements are just one piece of the puzzle for getting a better night&#8217;s sleep. If you are wondering what more you can do to improve it, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-fall-asleep-quickly-try-these-simple-tips-for-a-better-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Fall Asleep Quickly? Try These Simple Tips for a Better Sleep.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-1124x749.jpg\" alt=\"How does magnesium affect sleep?\" class=\"wp-image-611960\" title=\"How does magnesium affect sleep?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Takes care of mental well being<\/h3>\n\n\n\n<p>Active sport, whether professional or recreational, can be quite demanding on the psyche. It is an <b><strong>added <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/blog\/why-is-stress-dangerous-and-how-to-reduce-it\/\"><b><strong>stress<\/strong><\/b><\/a> not only for the body, but also for the mind. This means that athletes should definitely not put their mental health on the back burner. On the contrary, if they take<b><strong> care of <\/strong><\/b>it<b><strong> regularly, <\/strong><\/b>it will reflect in their sporting performance.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Previous research shows that magnesium can also affect our mood and overall psychological state. It helps to reduce the production of <b><strong>stress hormones<\/strong><\/b> (e.g. cortisol) or, on the contrary, to boost the production of <b><strong>serotonin <\/strong><\/b>&#8211; a neurotransmitter that contributes to feelings of happiness and well-being. Its beneficial effect is shown to be beneficial even for <b><strong>anxiety <\/strong><\/b>and<b><strong> depression.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Athletes can certainly benefit from these advantages. In fact, magnesium can help you <b><strong>endure tough workouts better, <\/strong><\/b>stay <b><strong>calmer when <\/strong><\/b>you need to focus on performance, and practically <b><strong>better withstand the mental strain associated with sport<\/strong><\/b> in general.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Does_magnesium_improve_athletic_performance\"><\/span>Does magnesium improve athletic performance?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>As you&#8217;ve already found out for yourself, magnesium plays a pretty major role in how you perform when you exercise. In research, it turns out that the most important thing is to ensure the body has<b><strong> optimal levels <\/strong><\/b>of it. A deficiency can be responsible for poorer athletic performance, and when this deficiency is corrected, it can be seen by their <b><strong>improvement.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, according to researchers, there is no visible change if you supplement with magnesium at a time when you have sufficient amounts of it in your body. So it&#8217;s useless to think that if you have enough magnesium in your body, you&#8217;ll see a significant improvement in your mile run time after one dose of magnesium. However, once the body is <b><strong>deficient <\/strong><\/b>(e.g. due to a deficiency in diet, perspiration, or increased physical activity)<b><strong>, <\/strong><\/b>supplementing it from your diet or supplements can make you happier with your improved speed and overall performance. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8,14]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-1124x749.jpg\" alt=\"Does magnesium improve athletic performance?\" class=\"wp-image-611976\" title=\"Does magnesium improve athletic performance?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_effect_of_magnesium_on_athletic_performance_and_sleep_as_seen_through_the_lens_of_science\"><\/span>What is the effect of magnesium on athletic performance and sleep as seen through the lens of science?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Effect of magnesium supplementation on strength<\/h3>\n\n\n\n<p>To see how magnesium supplementation can specifically affect strength performance, let&#8217;s take a look at a British study that investigated the effect of <b><strong>short-<\/strong><\/b> and<b><strong> long-term <\/strong><\/b>magnesium<b><strong> supplementation <\/strong><\/b>on strength performance. The research involved <b><strong>13 recreational athletes,<\/strong><\/b> some of whom took magnesium for one week and the rest for up to four weeks. In both cases, the effect of magnesium was compared with a placebo. At the end of taking it, strength was tested on the<b><strong> bench press.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It showed that one week of magnesium supplementation led to a significant increase in strength by 17.7%. However, taking magnesium for four weeks did not result in even greater strength. According to the researchers, these results suggest that <b><strong>supplementing magnesium levels to normal levels may translate into better performance.<\/strong><\/b> But once the amount of it in the body is no longer in the optimal range, performance doesn&#8217;t improve any further. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For us mere mortals, this means that if you have a low level of this mineral in your body long-term low, its supplementation or a significantly higher intake in the diet can surprise you by increasing your performance during your daily workouts.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/spo-1124x749-1.jpg\" alt=\"Effect of magnesium on athletic performance\" class=\"wp-image-611993\" title=\"Effect of magnesium on athletic performance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/spo-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/spo-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Effect of magnesium supplementation on sleep<\/h3>\n\n\n\n<p>American researchers conducted a thirty-year study, known as CARDIA, which examined risk factors for cardiovascular disease. This research, which involved about 3,900 people, also looked at the link between <b><strong>magnesium levels<\/strong><\/b> in the body and <b><strong>sleep<\/strong><\/b> <b><strong>quality <\/strong><\/b>and <b><strong>duration.<\/strong><\/b> The data showed that a<b><strong> higher magnesium intake was associated with improved sleep quality.<\/strong><\/b> The best sleep was experienced by those who had a daily intake of around 190 mg of magnesium per 1000 kcal &#8211; or 380 mg at a reference intake of 2000 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As for sleep duration, according to the research, people with the aforementioned daily magnesium intake also had the<b><strong> longest sleep duration.<\/strong><\/b> Specifically, compared to others, they most often slept <b><strong>more than 7 hours a day. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What does this study tell you? In order to <b><strong>sleep longer and better<\/strong><\/b>, the body needs to have <b><strong>enough magnesium.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_much_magnesium_does_an_athlete_need\"><\/span>How much magnesium does an athlete need?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>According to the EFSA (European Food Safety Authority), the recommended daily intake of magnesium for an average healthy person is <b><strong>300 mg.<\/strong><\/b> The nutritional recommendations of the <b><strong>German Society for Nutrition (DACH) <\/strong><\/b>suggest <b><strong>310 mg for women <\/strong><\/b>and <b><strong>400 mg for men.<\/strong><\/b> However, there is no exact recommended dose specifically for athletes, as their need for magnesium varies according to <b><strong>intensity and<\/strong><\/b> <b><strong>type of training <\/strong><\/b>and other factors. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4,16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, it is generally believed that athletes need about <b><strong>10-20% more magnesium<\/strong><\/b> than inactive people. This is about 30 &#8211; 60 mg extra. This is the dose found in, for example, <b><strong>two small bananas.<\/strong><\/b> But as we have already mentioned, the need for magnesium can be even higher during intense sports. Therefore, if you want to make sure you have an adequate intake, it pays to reach for a <b><strong>well-absorbed form of magnesium, such as <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\"><b><strong>magnesium chelate.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[18]<\/mark><\/sup><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_a_magnesium_deficiency_manifest_itself\"><\/span>How does a magnesium deficiency manifest itself?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Since this mineral is involved in hundreds of processes in the body, its deficiency can really result in a large number of manifestations. How does an athlete know based on the symptoms that they are lacking magnesium?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>tired and lacking energy<\/li>\n\n\n\n<li>underperforms (strength, endurance, etc.)<\/li>\n\n\n\n<li>suffers from muscle cramping<\/li>\n\n\n\n<li>is nervous and irritable<\/li>\n\n\n\n<li>has poor quality sleep<\/li>\n\n\n\n<li>does not regenerate as well<\/li>\n\n\n\n<li>has a higher incidence of injury <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2,4]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re suffering from any of these symptoms, you can&#8217;t go wrong when you start supplementing with magnesium.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-1124x749.jpg\" alt=\"How does a magnesium deficiency manifest itself?\" class=\"wp-image-612009\" title=\"How does a magnesium deficiency manifest itself?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Should_athletes_supplement_with_magnesium\"><\/span>Should athletes supplement with magnesium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Although this appears to be a very simple question at first thought, it is not possible to say unequivocally whether all athletes should take magnesium supplements or not. However, it is already known that the main goal should be to reach an <b><strong>optimal range<\/strong><\/b> of magnesium in the body<b><strong>.<\/strong><\/b> Which factors increase the risk of deficiency?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b><strong>Intense endurance activities.<\/strong><\/b><\/li>\n\n\n\n<li><b><strong>Long periods of time spent exercising.<\/strong><\/b><\/li>\n\n\n\n<li>Excessive <b><strong>perspiration.<\/strong><\/b><\/li>\n\n\n\n<li>Low magnesium intake from the <b><strong>diet. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If any of the above points apply to you, magnesium supplementation may be suitable for you<b><strong>.<\/strong><\/b> But even if this isn&#8217;t the case for you, it&#8217;s good to keep in mind that as a physically active person, you&#8217;re susceptible to <b><strong>magnesium deficiency.<\/strong><\/b> This is shown by several studies that compare magnesium stores in the body in <b><strong>athletes <\/strong><\/b>and <b><strong>non-athletes.<\/strong><\/b> In fact, athletes in general often have low magnesium levels.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you don&#8217;t know which group you belong to, always make sure you have<b><strong> plenty of magnesium in your diet<\/strong><\/b> as a precautionary measure in the first place<b><strong>.<\/strong><\/b> If you observe any of the signs of deficiency, reach for a <b><strong>nutritional supplement.<\/strong><\/b> It is possible that your body uses so much magnesium during sport that it <b><strong>is simply not enough to consume it through diet alone.<\/strong><\/b> It&#8217;s also worth supplementing magnesium as a preventative measure to avoid missing out on its benefits, but always dose according to the <b><strong>manufacturer&#8217;s instructions.<\/strong><\/b> If you want to know for sure how you are doing, you can reliably find out your magnesium levels from blood tests that your doctor can prescribe.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-1124x843.jpg\" alt=\"Should athletes supplement with magnesium?\" class=\"wp-image-612025\" title=\"Should athletes supplement with magnesium?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sources_of_magnesium_in_food_for_athletes\"><\/span>Sources of magnesium in food for athletes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When it comes to magnesium, we are fortunate that it is quite abundant in food. Therefore, it may not be so difficult to obtain it from your diet if you know which foods to reach for. So which ones are they?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>leafy vegetables<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">legumes<\/a><\/li>\n\n\n\n<li>whole grain foods<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nuts and seeds<\/a><\/li>\n\n\n\n<li>bananas and avocadoes<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7 magnesium-rich foods<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Magnesium content\/100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Almonds<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">258 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pumpkin seeds<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">500 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Spinach<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Red beans<\/td><td class=\"has-text-align-center\" data-align=\"center\">164 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/one-minute-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Oats<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">129 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Banana<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup>[18]<\/sup><\/figcaption><\/figure>\n\n\n\n<p>If you want to know more about how to easily add magnesium to your diet, read our next article <a href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\"><b><strong>Cramps, Fatigue, Irritability and Sleep.<\/strong><\/b><\/a> <a href=\"https:\/\/gymbeam.com\/blog\/magnesium-affects-your-health-and-muscle-mass\/\"><b><strong>What Else Does Magnesium Affect?<\/strong><\/b><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_magnesium_is_best_to_supplement_with\"><\/span>Which magnesium is best to supplement with?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When an athlete wants to supplement with magnesium, they have several options on how to take it. They can reach for <a href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\">capsules<\/a>, <a href=\"https:\/\/gymbeam.com\/magnesium-chelate-b6-gymbeam.html\">effervescent tablets<\/a>, a <a href=\"https:\/\/gymbeam.com\/magnesium-citrate-gymbeam.html\">soluble powder<\/a> or even a concentrated <a href=\"https:\/\/gymbeam.com\/magnesium-shot-gymbeam.html\">shot<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Which of the options they choose depends on what suits them. However, if you want to get the most out of magnesium, it&#8217;s worth choosing the most effective biological form. What options are there?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Magnesium in the form of <a href=\"https:\/\/gymbeam.com\/magnesium-citrate-caps-gymbeam.html\"><b><strong>citrate<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/magnesium-malate-gymbeam.html\"><b><strong>malate<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\"><b><strong>bisglycinate<\/strong><\/b><\/a> or <b><strong>lactate <\/strong><\/b>are among the <b><strong>better absorbed <\/strong><\/b>forms of magnesium.<\/li>\n\n\n\n<li><b><strong>Carbonate, oxide <\/strong><\/b>or <b><strong>sulphate <\/strong><\/b>are <b><strong>less easily absorbed.<\/strong><\/b><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_should_you_take_magnesium\"><\/span>When should you take magnesium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You&#8217;ll reap the benefits of magnesium <strong>whenever<\/strong> you supplement. In general, it doesn&#8217;t matter if you take it in the morning or in the evening. In some cases, however, it&#8217;s a good idea to think about when you take your daily dose, so you can get even more out of it.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When you take it<b><strong> after exercise,<\/strong><\/b> you help your body and muscles to<b><strong> regenerate<\/strong><\/b> more effectively.<\/li>\n\n\n\n<li>Supplementation during <b><strong>exercise<\/strong><\/b> is particularly useful for <b><strong>prolonged endurance activities <\/strong><\/b>such as running, long bike rides or strenuous hiking.<\/li>\n\n\n\n<li>A dose of magnesium <b><strong>before bedtime<\/strong><\/b> will help <b><strong>calm the body<\/strong><\/b> and<b><strong> improve your quality of sleep.<\/strong><\/b><\/li>\n\n\n\n<li>If you are taking magnesium as a preventative measure and just want to maintain a healthy level of magnesium in your body, take it at <b><strong>any time during the day.<\/strong><\/b><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-1124x843.jpg\" alt=\"When should you take magnesium?\" class=\"wp-image-612057\" title=\"When should you take magnesium?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Possible_side_effects_with_heavy_supplementation\"><\/span>Possible side effects with heavy supplementation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Are you wondering what happens if you supplement with magnesium when you already have enough in your body? Don&#8217;t worry, it won&#8217;t have significantly negative effects on your body. In fact, excess magnesium is normally excreted out of the body in your<b><strong> urine.<\/strong><\/b> People with impaired kidney function may be at risk of problems because their body is not able to excrete magnesium. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A normal healthy person may experience problems after excessive supplementation of magnesium in the form of <b><strong>magnesium salts <\/strong><\/b>(oxide, citrate or carbonate). The latter may cause <b><strong>diarrhoea or<\/strong><\/b> increase the risk of <b><strong>dehydration.<\/strong><\/b> Therefore, always take it in the amount stated on the product packaging. When this problem occurs, halve the dose and if problems persist, reach for another form of magnesium. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson\"><\/span>What is the lesson?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Magnesium is a mineral that you need to obtain from your diet in order for your body to function properly. However, athletes and active people have a slightly higher need for it than non-athletes. This can be seen in the fact that a healthy level of magnesium in the body translates into better <b><strong>strength <\/strong><\/b>and<b><strong> endurance performance, <\/strong><\/b>more efficient <b><strong>muscle growth<\/strong><\/b> or better restorative<b><strong> sleep.<\/strong><\/b> In order to meet these higher demands, it is important to have<b><strong> plenty of magnesium in your diet.<\/strong><\/b> Recreational and professional athletes alike, however, will do well to hedge their bets by taking<b><strong> magnesium supplements.<\/strong><\/b> In this way they can successfully prevent<b><strong> muscle cramps, fatigue<\/strong><\/b> and <b><strong>irritability <\/strong><\/b>from magnesium deficiency.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found this article interesting, feel free to share it with your friends and family.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Magnesium has undeniable benefits for all athletes. Did you know that it can help improve both athletic performance and sleep quality? What other benefits does it have and when to supplement will be revealed in today&#8217;s article.<\/p>\n","protected":false},"author":156,"featured_media":611883,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[7619,7631,6869,7349,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-613160","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-healthy-lifestyle","10":"tag-minerals","11":"tag-nutrition","12":"tag-nutritional-supplements","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Does Magnesium Affect Sports Performance, Muscle Growth and Sleep? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Magnesium is vital for athletic performance, muscle building, sleep, and recovery. 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