Magnesium Status and Exercise Performance in Athletes

About small things in the world are very much on time as stimulants. The sport is full of doping and also amateur athletes, according to insiders enthusiastic users. There is in the sport environment than other options for athletes who are health centered? Can he benefit from legal means? And if so, what are they? This article focuses on the mineral magnesium.

What is magnesium?

Magnesium is an important mineral that can be classified as a nutritional factor that can affect sports performance significantly. Magnesium is as natural element that is found in various foods, especially Soy nuts, seeds, brown rice, whole grains, green leafy vegetables, fruits and vegetables.

The daily requirement of magnesium

The daily requirement of magnesium is 350 mg for men and 280 milligrams for women, but is strongly influenced by factors such as lifestyle, sports, and nutrition. In addition, the mental and physical stress alters the need for magnesium strong, while athletes often have a low level of magnesium as a result of the high losses through sweat. Many factors need to be increased to 600 mg per day. Magnesium deficiency can include is manifested by muscle disorders and heart problems. If you as an athlete notice any of these symptoms is a balanced diet or supplements is definitely recommended.
In some studies, that magnesium supplements of 200-300 milligrams of no exception to double the normal intake. Magnesium supplements are available in various forms such as magnesiumcitrat and magnesium carbonate.

What magnesium is so important

That the body needs magnesium, all will be clear by now. But for those who are still not clear why this magnesium body actually need, once this brief explanation. Magnesium plays a particularly important role in the formation of protein and is mostly in the bones. But also in other places in the body, such as in the blood plasma, magnesium is present. Magnesium plays an important role in the relaxation of the body. Why do you have them on frequently occurring muscle cramps assumes that you are suffering from a magnesium deficiency. The body does not contain the required amount of magnesium, it can quickly lead to the body and therefore the muscles do not measure really relax and recover.

Effects on sports performance

Magnesium supplements claiming mechanical advantage and physical strength and is known for its ability to promote physical power in the ATP-CP energy system, primarily by increasing muscle mass. In addition, pretend magnesium supplements to increase aerobic capacity and endurance, especially for sports that rely on oxygen energy system.

How magnesium

Magnesium is an important mineral that mentioned above, for people. Magnesium is involved in numerous metabolic reactions in the body. It occurs in almost all our cells. Magnesium activates more than 300 different enzymes, most of which is involved in the metabolism of carbohydrates, fats and proteins, chemical processes occurring in living organisms). The theory is that magnesium supplements promotes the protein building, in particular the building of muscle mass, resulting in an increase in strength and power. Also magnesium supplements might promote carbohydrate and lipid metabolism with a possible positive effect on endurance capacity.

How effective is the extra intake of magnesium?

In General, there are no research shows that magnesium supplementation improves performance in trained athletes who did not have any magnesium deficiency. In one study, it was found an increase in strength in untrained subjects, seven weeks, put on a magnesiumsuppletie and strength training, but no strength improvements were observed in trained marathon runners who followed a magnesium supplement programs in 10 weeks.
Lower oxygen consumption
Two studies reported that magnesium supplements, energy efficiency in running and rowing improved, as evidenced by a lower oxygen consumption and reduced lactate production; However, there was no effect on sports performance. including Marathon running ability.
Improved muscle performance
The researchers did note that magnesium status in some of these studies not determined. One of the symptoms of magnesium deficiency are muscle, so when magnesium supplements to correct a deficiency, muscle performance can go ahead.

Security

Magnesium supplementation in amounts that do not exceed the recommended daily intake appears to be safe. Excessive intake of magnesium can cause nausea, vomiting and diarrhea, and can interfere with the absorption of calcium and other minerals.

Recommendations

Also magnesium supplements as legal and ethical in the world of sports, it is generally not considered a performance Enhancer for athletes which is recommended because it is not scientifically proven to be an effective tool to improve performance. Athletes should consume the best by their wise selected sufficient amounts of dietary magnesium.

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