Magnesium is one of the most important metals, sufficient the entry of which into the body ensures the health of the nervous and cardiovascular systems, harmonious metabolic processes, bone formation. People who are actively training gaining muscle mass, often under the influence of epinephrine is losing magnesium from the body quickly enough. In what Does the product contain magnesium? What features of its assimilation are needed take account?
- The Importance of Magnesium for Athlete’s Health
- Features of the absorption of magnesium by the body
- Magnesium Consumption
- Magnesium rich foods
- Vitamin and mineral complexes containing magnesium
The Importance of Magnesium for Athlete’s Health
Magnesium plays an important role in ensuring coordinated work. athlete’s body:
- Participates in the formation of bone tissue.
- Provides proper muscle contraction, including myocardium. Long-term lack of magnesium is fraught with the deposition of salts in tissues muscles, heart, vascular lumen.
- Participates in many metabolic processes: assimilation vitamins, transportation of chemicals, protein synthesis, the breakdown of carbohydrates and the conversion of glucose into energy.
- Provides the passage of nerve impulses.
- Participates in the removal of toxins from the body.
- Provides fast recovery of forces, prevents the general fatigue, muscle weakness and cramps in them.
And here is a video about microelements and minerals, including about magnesium and its effects on health
Features of the absorption of magnesium by the body
The absorption of magnesium by the body has its own nuances:
- Vitamin B6 improves intestinal absorption of magnesium, provides its penetration and fixing inside the cells of organs and tissues.
- Magnesium is best absorbed from organic compounds, e.g. lactic or aspartic acid salts (lactate and citrate magnesium). Inorganic salts (common magnesium sulfate) poorly absorbed.
- The absorption of magnesium worsens the excess in the body of calcium, phosphorus, potassium, sodium, fats. You can’t abuse caffeine or alcohol.
- Many tasks involving magnesium in the body are performed in conjunction with vitamins D and C.
Magnesium Consumption
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The rate of magnesium intake varies depending on activity activities and the amount of emotional overload from 200 to 40 0 mg Athletes are advised to consume 400 mg of magnesium. mg During the competition to them, as well as bodybuilders during the recruitment period muscle mass is recommended to increase the dosage of magnesium to fifty 0 mg per day.
Products and magnesium in mg
Magnesium rich foods
Products containing magnesium: among cereals preference should be given to bran, rice, buckwheat. Soy, beans, lentils also rich in magnesium. A lot of it in nuts, dairy products, herbs. The real storehouse of magnesium is cocoa beans.
| Products | The magnesium content, mg per 100 g product |
| Nuts: | |
| Cashew | 270 |
| Almonds, Pine Nuts | 235 |
| Pistachios | 200 |
| Peanut | 180 |
| Hazelnut | 170 |
| Walnut | 120 |
| Seeds: | |
| Pumpkins, Poppies | 5thirty |
| Sunflower | 420 |
| Sesame seeds | 350 |
| Legumes: | |
| Lentils | 380 |
| Soya beans | 250 |
| Beans | 130 |
| Peas | 100 |
| Cereals: | |
| Wheat bran | 590 |
| Wheat germ | 320 |
| Buckwheat | 260 |
| Full grain rice | 160 |
| Barley grits | 160 |
| Oat groats | 140 |
| Wheat groats | 130 |
| Semolina | 70 |
| Milk products: | |
| Powdered cow’s milk whey | 180 |
| Soft cheeses | 30-50 |
| Hard cheeses | 50-100 |
| Milk | 12-15 |
| Vegetables | |
| Corn | 43 |
| Brussels sprouts, beets | 40 |
| Potatoes | 30 |
| Greenery | |
| Sorrel | 85 |
| Cilantro | 80 |
| Dill | 40 |
| Fruits: | |
| Dates | 70 |
| Persimmon | 60 |
| Bananas, Avocado | 40 |
| Dried fruits | 70-100 |
| Cocoa | 400 |
| Sea kale | 170 |
| Egg | 50 |
When preparing and soaking products in water, magnesium from them is lost, so everything that can be eaten without heat treatment, better to eat raw. But even from fresh foods, magnesium is absorbed. about 35-40% of the quantitative values given in table.
Related article: What foods contain calcium.
Vitamin and mineral complexes containing magnesium
Due to the low degree of digestibility, even in the presence of a balanced diet is difficult to make up for a lack of magnesium in the body. An alarm signal of the lack of this element is extraordinary fatigue after training, a long period recovery after it. This is a serious reason to see a doctor. for advice.
To replenish magnesium in the body, special preparations:
- Magne B6, containing salts easily digestible by the body magnesium equivalent to 50 mg of magnesium in one tablet;
- Magne B6 forte with increased dosage of magnesium to 100 mg
- Inkospor Magnesium in Magnesium Ampoules 250 mg;
- Magnesium Caps from the manufacturer Twinlab (400 mg magnesium);
- Magnesium Complex with a dosage of magnesium 500 mg;
- NOW Magnesium Malate at the highest dosage possible magnesium 1000 mg.
The calcium-magnesium complexes are relevant today, for example:
- Cal Apatite with Magnesium (300 mg Magnesium, 600 mg calcium);
- Calcium Magnesium from NOW (500 mg magnesium, 1000 mg calcium);
- Calcium Magnesium Chelate by NSP (250 mg calcium, 125 mg magnesium).
From the combined vitamin and mineral complexes popular:
- Cal –Mag Caps from the manufacturer NOW 500 mg;
- Animal Pak by Universal Nutrition (400 mg);
- High Mineral Complex from the German manufacturer Weider (360 mg);
- Full Spectrum Mineralsfrom NOW (250 mg);
- Anavit from Gaspari Nutrition (200 mg).
Many athletes tackle magnesium deficiency with eating special foods containing magnesium. For instance, ZMA Mineral complex from NOW – sports nutrition with vitamin B6, zinc and magnesium (450 mg).
The range of preparations containing magnesium is wide. Consult a specialist to find your remedy. Health and effective workouts!
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