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.

Description

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

Related: Magnesium and Sports Nutrition

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