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by Health By Principle

The Effects of Magnesium on Workouts

By Julia Withers 
Magnesium is an element essential for promoting fitness, especially energy and muscle health. Magnesium is required by virtually every cell in the body. It is a vital building block for hundreds of chemical processes, including energy production and muscular contraction and relaxation. Having the proper amount of magnesium is also a key factor in nerve function, cardiac activity, blood pressure regulation, hormonal interactions, bone metabolism, neurological activity, and the synthesis of fat, protein, and nucleic acids.

The Building Block of Energy Production

One of magnesium’s most important functions is that it activates enzymes that produce energy in the form of ATP (adenosine triphosphate). When your body breaks down ATP, the energy released is used by your muscles.

When exercising, your body uses ATP at an even higher rate. Magnesium is essential to metabolize energy during physical activity. It is responsible for producing both anaerobic and aerobic energy. (Anaerobic energy is used by the body once oxygen is used up, and aerobic energy is used with oxygen present.)

To maximize the effects of exercise, magnesium is key. It optimizes strength, energy metabolism, and protein synthesis, which are instrumental for athletes.

Cells retain less oxygen during a workout, causing more magnesium to move from blood plasma into red blood cells to compensate for the energy loss. Your body also flushes out magnesium quickly through sweat during exercise or in hot environments.

Without enough magnesium, your body will experience low energy levels and issues with muscle function, such as cramping and joint pain. Take a magnesium supplement before, during, or after working out to ensure that you have maximum energy and strong muscle performance.

Magnesium for Muscle Recovery

Magnesium has a protective effect against stress and aids recovery from intense workouts.

Magnesium is also proven to reduce muscle spasms and cramping because the nutrient plays an essential role in muscle contraction and relaxation.

Risks of Magnesium Deficiency

Every cell in the body needs magnesium to function properly. The highest concentrations of magnesium are in your heart and brain, which is why having too little can be fatal.

Magnesium is needed for the body to absorb calcium, an element known to maintain bone strength. This is why magnesium deficiencies can lead to weak bones. A lack of magnesium can also lead to anemia, irregular heart rate, and even mental health issues.

If you lead an active lifestyle and notice you have low energy, an irregular heart rate, joint pain, or muscle cramps, you will benefit from increasing your magnesium intake.

For athletes who want to maximize their energy and recovery, magnesium will elevate their performance to a whole new level.


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