Magnesium and Sports Nutrition

Magnesium is the most important mineral in sports nutrition. Magnesium's role in sports revolves around protein synthesis and energy production and transport. Besides you lose a lot of magnesium when you sweat, which is an other reason why you should supplement magnesium. Find more sports nutrition related topics at nutrition main.


  • The most important functions of magnesium are:
    • Energy production
    • Transport of energy
    • Protein synthesis
    • Carbohydrate metabolism
    • Muscle contraction and relaxation
    • Magnesium also assists in the functioning of some enzymes
    • Sweat
  • Recommended magnesium intake:
    • 3 years old: 80 milligrams
    • 4 to 8 years old: 130 milligrams
    • 9 to 13 years old: 240 milligrams
    • 14 to 18 years old: 400 milligrams
    • Adults: 300 to 400 milligrams

Foods: Magnesium and Sports Nutrition

  • Green Vegetables (magnesium give vegetables its green color)
  • Beans
  • Broccoli
  • Nuts & Peanuts
  • Seeds
  • Oysters
  • Soy and Tofu
  • Whole Wheat Bread

Advice: Magnesium and Sports Nutrition

  • Magnesium and calcium metabolism are directly related. Magnesium deficiency can increase the risk of osteoporosis.
  • Overdosing magnesium can produce toxic effects and lead to a functional imbalance of another mineral.
  • Magnesium overdose side effects:
    • Muscle weakness
    • Slower reflexes (neuromuscular depression)
    • Lower blood pressure
    • Disordered cardiac rhythm
    • Drowsiness
    • Breathing problems
    • Coma