What is magnesium and what are its health benefits? What is the effect of magnesium in bodybuilding and sports? Magnesium is an important mineral that the body needs to maintain its health. Since magnesium also plays a role in protein production, it is considered a vital and valuable substance for bodybuilders. In this article, we will talk about the benefits of magnesium in bodybuilding and health and we will introduce its food sources.
What is magnesium?
Magnesium one mineral substance It is involved in various functions of the body. Magnesium helps maintain normal blood pressure, bone strength, mood improvement, sleep quality, sports performance, blood sugar regulation, immune system, and heart rhythm stability; It also controls blood sugar levels and plays a role in protein production.
Most people get magnesium through their diet (foods like nuts and leafy greens). But sometimes the level of magnesium is very low and people need to take supplements to supply their body with magnesium. Low levels of magnesium in the body are linked to diseases such as osteoporosis, high blood pressure, clogged arteries, heart disease, diabetes and stroke.
Natural sources of magnesium
To take advantage of the benefits of magnesium in bodybuilding and health, what food sources should we go to? The following are the most important sources of magnesium. We recommend including the following foods in your diet.
- Green vegetables such as spinach
- Nuts and seeds
- Beans, peas and soybeans
- Whole grains, wheat germ, oat bran
- Fatty fish such as salmon
- Fruits like avocado, banana, mango, apple
What are the properties of magnesium in bodybuilding?
Magnesium plays several vital roles in improving the health and performance of athletes and bodybuilders; From energy production to better nerve and muscle function, bone health, blood sugar regulation, sleep and mental health. In the following, we will examine six properties of magnesium in bodybuilding together.
1. Energy production
Magnesium is used by mitochondria, the energy powerhouses of cells, to make ATP. ATP is the cellular energy unit of the body that is used for every physiological function in the body. Low magnesium level disturbs the synthesis of ATP and as a result the production of cellular energy is compromised. We should also mention the role of magnesium in breaking down carbohydrates and regulating blood sugar levels, which is effective in providing energy. In simpler words, if magnesium is low, the feeling of fatigue, lack of energy, and lethargy will develop in the athlete.
2. Normal nerve and muscle function and muscle recovery
In sports, nerves and muscles work together, and magnesium is needed for proper nerve-muscle coordination. Therefore, magnesium deficiency can lead to a disorder in the proper functioning of the nerve-muscle and events such as muscle cramps and muscle stiffness or pain occur.
Magnesium is also vital for muscle recovery after exercise. Research shows that magnesium contributes to better recovery by inhibiting the production of free radicals during exercise.
3. bone health
Bone health is vital for a bodybuilder. Some research shows that endurance athletes are more prone to low bone mineral density (BMD), so it is imperative that bodybuilders take care of their bones by consuming adequate minerals.
Magnesium deficiency is also associated with low bone density in women, and if this mineral is sufficiently included in the diet, the risk of osteoporosis and bone tissue destruction is greatly reduced.
4. Blood sugar regulation
“Balanced blood sugar” refers to blood sugar that remains relatively constant throughout the day and night, rises and falls slowly during meals, and rarely experiences extreme spikes and drops. This matter is doubly important for a bodybuilder; Because his sports performance can be affected by unbalanced blood sugar.
Therefore, maintaining balanced blood sugar is one of the nutritional priorities of bodybuilders. But what does this matter have to do with magnesium?! Magnesium plays a role in regulating blood sugar in two ways.
This mineral optimizes insulin production, also increases cellular sensitivity to insulin and helps cells absorb glucose without the need for large amounts of insulin.
5. Better and more quality sleep
Part of the muscle growth of bodybuilders happens in sleep and during recovery. If you’re a bodybuilder who doesn’t get quality sleep, it could be a magnesium deficiency. One of the effects of magnesium in bodybuilding is to improve the quality of sleep.
Magnesium plays a role in muscle relaxation by regulating muscle contraction and expansion. Also, in regulating the hormone melatonin (the hormone that regulates the sleep-wake cycle), reducing the hormone cortisol (stress hormone) helps to sleep better and more qualitatively.
6. mental health
It’s hard to perform at your best as a bodybuilder when your mental health isn’t in good shape. But magnesium (along with other mental health remedies) can help improve mood and mood. This mineral plays an important role in regulating happy hormones such as serotonin, dopamine and GABA (a neurotransmitter that is effective in relaxing the brain) and lowers cortisol (stress).
Are natural sources of magnesium enough or should we eat magnesium tablets?
For most people, dietary magnesium is sufficient. If your diet includes sufficient amounts of dark green leafy vegetables, nuts, seeds, legumes, bananas, avocados, etc., then you have the magnesium you need. But if the blood test shows that your magnesium is low, your doctor will recommend magnesium effervescent tablets, which you should take.
Important note: It is not recommended to take magnesium supplements on your own; Because it may have side effects!
What is the importance of taking magnesium supplements in athletes?
Studies show that the more active you are, the more magnesium you need because you lose a lot of magnesium through sweat. Also, some athletes and bodybuilders may have trouble getting enough magnesium through food. In this situation, taking a magnesium supplement is a good idea.
But before you get a magnesium supplement, you need to consult your doctor whether magnesium supplements are right for you or not. If yes, how much and when should you take it? Magnesium supplementation may be inappropriate in some conditions (such as cardiovascular or kidney problems) or may interact with some medications.
The best time to take magnesium tablets in bodybuilding
There is no specific time to take magnesium pills in bodybuilding. The most important thing when taking magnesium tablets is to consistently take the supplement at the time prescribed (by the doctor).
The final point is that magnesium does not have any specific side effects. But if you experience mild gastrointestinal side effects (such as diarrhea, nausea) with magnesium supplements, you can take this supplement with food to avoid such side effects.
final word
Magnesium is an important mineral for health and energy supply. Also, magnesium plays an important and special role for bodybuilders and helps them produce energy, better recovery, and improve their mood. In this article, we talked about the properties and effects of magnesium in bodybuilding and introduced the best food sources containing this mineral.
Resources: alpinefuelnutrition – webmd – webmd
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