Magnesium is an essential mineral. It helps turn the food we eat into energy, and it plays a critical role in bone health and muscle recovery after exercise. Men need about 300mg of magnesium per day, whereas women need about 270mg.
It's no secret that exercise is good for brain health and that staying fit can help reduce the risk of dementia.
So why not make the most of your exercise performance with the help of magnesium? To make sure you're getting the muscle recovery you deserve after workouts, read this guide that details the benefits of magnesium and how it works.
What Is Magnesium?
Magnesium is a vital mineral that plays a role in more than 300 enzyme reactions within the human body. There are plenty of magnesium benefits. It helps with things like muscle and nerve function and supporting the immune system.
The body's skeletal system stores at least half of the body's magnesium supply. The remainder is found in soft tissues, muscles, and bodily fluids.
While there are plenty of foods that contain magnesium, a lot of people don't get enough in their diet. If you're not getting enough magnesium and you exercise frequently, your muscles could be suffering as a result.
What Role Does Magnesium Play for Muscle Recovery?
The best exercise routine not only considers the workout but the nutrition and supplements that go hand in hand with keeping the body healthy for optimal exercise and health results. Even the smallest magnesium deficiency can significantly impair athletic performance.
Lactic acid is a metabolite, primarily produced by extreme physical exercise. If too much builds up, it can cause one to fatigue faster and experience limited muscle performance.
However, magnesium lowers lactate levels in your blood.
Magnesium Strengthens the Body Before, During, and After a Workout
Magnesium plays a significant role in your performance pre workout and post workout. It strengthens your immune system and also helps to protect the human body from diseases, thus acting as an antioxidant and strengthening your defences.
Magnesium doesn't just work toward muscle and bone strength. It works towards bettering your body and mind as a whole, throughout your daily life. That's why taking it as a supplement, and not just as part of your workout routine, will boast optimal results that benefit your body.
It could also improve performance during exercise by enhancing the amount of glucose available in the brain, blood, and muscles.
Taking magnesium can help with things like grip strength, lower leg power, rotation, jumping performance, and speed.
It Can Help Prevent Migraines and Other Health Ailments
If you've ever suffered from a migraine headache, you're well aware of how debilitating they can be. They're often accompanied by vomiting, nausea, and sensitivity to light and noise.
Researchers are still exploring the potential for magnesium to combat migraines as those who suffer from migraines might be more likely than other people to have a deficiency.
Magnesium-rich foods may help reduce those symptoms too.
In addition to helping migraines, here are some other health benefits of magnesium:
- Improves PMS symptoms
- May reduce insulin resistance
- Has anti-inflammatory benefits
- Can lower blood pressure
- Helps fight depression
- Benefits against type 2 diabetes
If you're worried you might have a magnesium deficiency, let's take a look at some of the common symptoms.
Symptoms of a Magnesium Deficiency
Hypomagnesemia (magnesium deficiency) is a potentially under-diagnosed health issue. In many cases, there are no obvious signs of a deficiency because most don't show up until your magnesium levels are significantly low.
Some of the health issues that go hand-in-hand with a magnesium deficiency are:
- Poor absorption
- Chronic diarrhoea
- Hungry bone syndrome
- Celiac disease
The causes of a deficiency vary from person to person, but a lot of the time, it's due to inadequate dietary intake. People who suffer from alcoholism are at an increased risk of a magnesium deficiency, too.
Some of the symptoms to look for if you're worried about a magnesium deficiency are:
- Muscle cramps and twitching
- Mental disorders
- Muscle weakness
- High blood pressure
- Irregular heartbeat
- Loss of appetite
Foods That Are High in Magnesium
There are plenty of foods that are rich in magnesium. However, integrating those foods into your diet may still not be enough to supplement, especially if you may have a deficiency, or you want to reap the benefits of optimal exercise.
If you want to start integrating magnesium-rich foods into your diet too, here are some of the best choices:
- Seeds and nuts
- Green leafy vegetables
- Whole grains
- Raw cacao
- Baked beans
- Chlorella powder
- Dark chocolate
Try Magnesium Supplements to Improve Muscle Recovery and Enhance Your Workouts
Regardless of whether or not you're a fitness nut, magnesium can do wonders for the human body. It's a crucial mineral that plays an essential role in many different bodily functions.
Magnesium benefits are plentiful, from combatting migraines to anti-inflammatory properties, and from helping to fight depression to improving muscle performance and health before, during, and after your exercise routine.
Lots of people have a slight magnesium deficiency. While it can take time to recognize the signs, it doesn't mean that your body isn't suffering from even the slightest deficiency. You just may not have realized it yet.
Maybe you aren't sleeping as much, or it's possible that you're experiencing unnecessary muscle weakness after your workouts. Either way, there's no harm in supplementing your body with the powerful mineral, magnesium.
If you enjoyed this article, check out this blog about the importance of replacing your electrolytes.
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