Magnesium can make or break an athlete’s ability to train.
Not having enough magnesium can limit the ability to use energy, recover after a workout, and impact hydration needs. Not into sluggish workouts or muscle cramps? Don’t let them happen to you. Read on for how to avoid these common problems!
Magnesium Uses in the Body
Magnesium is required for more than 600 chemical reactions in the body and activates an addition 200 processes. It is often bound to ATP, changing the chemistry enough to allow phosphates to be removed and the energy in the phosphate bond to be harvested.
Energy Usage
Magnesium is part of the process of burning every energy source the body can access: ATP, creatine phosphate, glucose, fatty acids, alcohol and ketones. No magnesium? You’ve got no muscle movement, including not just skeletal muscle actions for your sport, but also breathing, cardiovascular function, and GI transit.
DNA/RNA/cellular growth
Magnesium is a key part of building new muscle and bone, as well as connective tissue. All of these are required for adapting after your training sessions and making progress in your sport. Without the ability to use DNA and RNA, new tissue can’t be built!
In bone, magnesium, calcium and phosphorus interact to mineralize the proteins that form the base structural components of bone. The process is coordinated by vitamin D, so it is essential to have all four items in adequate amounts.
Learning and memory
Synapses in the brain function correctly when they have enough magnesium. Not enough and the NDMA receptors become overactive, leading to slower reaction times and poor retention of game strategy, inability to recognize what’s unfolding on a field in front of you, or even more depression and anxiety.
Inflammation
Magnesium deficiency changes the calcium levels in a cell, leading to chronic, low grade inflammation. This makes the ability to recover and adapt after workouts more difficult, slowing progress in becoming a better athlete.
Cardiovascular health
The magnesium/calcium ratio strikes again, this time causing changes to normal heart beat rhythms and blood vessel function. Arrhythmias and high blood pressure really limit your ability to push hard in training or competition.
How much magnesium do you need?
Adolescents, both male and female, don’t generally get enough magnesium. This is a key training period for sports performance, as it’s when a lot of the VO2max is developed, as well as a lot of strength and power.
| Age | Male | Female | Pregnancy | Lactation |
| 9-13 years | 240 mg | 240 mg | ||
| 14-18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19-30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31-50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
What are some good food sources of magnesium?
Nuts and Seeds
Pumpkin seeds are particularly high at 156 mg/ounce (about 1/4 C).
Leafy greens, especially cooked
There’s nothing great about the cooking, just that you get more greens/bite so the volume needed to get a lot of magnesium is much lower. 1/2 C cooked spinach is 78 mg.
Beans and soy products
1 C soy milk and 1/2 C black beans (cooked) have 60 mg.
Chocolate!
Cocoa powder contains 420 mg/cup. Most people don’t eat it straight but add some to oatmeal, smoothies, or protein shakes. Or have some high-cacao dark chocolate; aim for 70% cacao or above for 64 mg/1 ounce.
Fortified Foods
Cereals like Total and Cheerios have 10% of the requirement, so 42 mg/serving (1 cup).
Waters
Bottled waters vary widely in their magnesium content, from almost none to 120 mg/L (30 mg/C, roughly). Check the labels or websites of your favorite brands for more info.
What are good magnesium supplement options?
Most supplements are magnesium oxide, citrate or chloride. The forms that dissolve in water tend to be better absorbed than those that don’t. Magnesium oxide and sulfate seem to be the least useful, least absorbed forms.
What does deficiency look like?
Issues like poor appetite/not feeling hungry; nausea and vomiting; and weakness, general fatigue and low energy can all be early signs of magnesium deficiency. Unfortunately, some of these look a lot like athletes who are exhausted from tough workouts or frequent competitions! Be alert for these issues to last beyond a day or two.
Magnesium is an essential nutrient that is active in almost every biochemical process that fuels your training and competition. It is easier to progress in your sport if you are getting enough! If you’re not a fan of putting in a lot of effort for little return, consider taking a look at your menu to be sure you’re getting enough magnesium. If you’re not up to the task, let Nutrition HeartBeat and Dr. Schubert do it for you! Reach out here (link).
Interested in related topics? Most of the magnesium containing foods above are vegan. Here are some good vegan iron sources, too! Fit the foods above into smoothies, energy bites, or nut butters, and learn more about the many benefits of chocolate and cocoa powder!
References
- Fiorentini, D, Cappadone, C, Farruggia, G, Prata, C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients 2021;13:1136. https://doi.org/10.3390/nu13041136
- Magnesium, Fact Sheet for Professionals. Updated March 1, 2022. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed May 4, 2022.