04 74 03 98 80
Magnesium is an essential mineral , playing a crucial role in many biological functions. It is involved in over 300 enzymatic reactions. Its fundamental roles include regulating muscle and nerve function, maintaining stable blood sugar levels, and supporting protein synthesis, bone formation, and DNA production.
Its relevance is particularly notable among athletes , whose physiological and metabolic needs are increased due to their intense physical activity.
The benefits of magnesium in sports
Magnesium plays a key role in athletic performance and recovery . Here are the main benefits observed in athletes.
Improved muscle contraction
Magnesium is essential for regulating muscle contraction and relaxation . It acts as an antagonist to calcium, which causes muscles to contract, allowing them to relax. Magnesium deficiency can lead to muscle spasms and cramps, compromising athletic performance.
Reduced fatigue and risk of cramps
Muscle fatigue and cramps are common problems among athletes. Magnesium helps maintain optimal electrolyte balance, which is essential to prevent these discomforts.
Protein synthesis and muscle recovery
Magnesium is required for protein synthesis, a vital process for muscle repair and growth after exercise. It is involved in the production of ATP (adenosine triphosphate), the main energy source for cells. Adequate magnesium availability is therefore crucial for effective recovery after exercise .
Stress management and improved sleep quality
Exercise, especially at an intense level, can induce physical and mental stress . Magnesium has relaxing properties that help manage stress by modulating the hypothalamic-pituitary-adrenal (HPA) axis. In addition, it promotes quality sleep , which is crucial for recovery and performance.
What are the magnesium needs of athletes?
Magnesium needs vary depending on age, gender, and physical activity level. The recommended daily intake (RDI) for an adult ranges from 310 to 420 mg per day.
However, athletes may require higher intakes due to several factors related to their practice.
Increased magnesium requirements linked to sweat:
One study found that athletes can lose up to 20 mg of magnesium per hour of intense exercise. A marathon runner who loses 2 liters of sweat during a race could lose up to 40 mg of magnesium.
Increased metabolism:
Physical exercise intensifies metabolic processes, increasing the demand for magnesium to support biochemical reactions. A 10-20% increase in the RDA may be necessary for athletes who engage in regular, intense physical activity .
Requirements specific to certain disciplines:
For example, endurance athletes, such as marathon runners or cyclists, may require up to 500 mg of magnesium per day , while strength athletes might be in a slightly lower range, around 400 to 450 mg per day.
How to cover your needs through food?
For athletes, a balanced diet is essential to ensure adequate magnesium intake.
Here are some foods rich in magnesium :
- Leafy green vegetables: Spinach and kale are excellent sources.
- Nuts and seeds: Almonds, cashews, sunflower seeds and chia seeds are very rich in magnesium.
- Whole Grains: Brown rice, quinoa, and oats are good sources.
- Legumes: Lentils, chickpeas, and black beans provide a substantial amount of magnesium.
- Fruits: Bananas, avocados and figs are also beneficial.
- Oily fish: Salmon and mackerel contain significant amounts of magnesium.
To optimize absorption, it is advisable to consume foods rich in magnesium with foods that promote its absorption, such as fruits rich in vitamin C.
Magnesium supplementation for athletes
If you are an athlete, taking a magnesium supplement may be useful to supplement your dietary intake.
At Argalys, we have developed a formula of Magnesium Bisglycinate , combined with Zinc and vitamin B6. Its adjustable dosage allows you to take 1 to 3 capsules per day without digestive discomfort to help you achieve your goals, all year round. And what's more, Magnesium Bisglycinate also provides Glycine, an essential amino acid for collagen synthesis!
Conclusion
Magnesium is an essential mineral for athletes , contributing to performance, recovery, and overall health. A diet rich in foods containing magnesium is the best strategy for maintaining adequate levels, but supplementation may be necessary in certain situations. A personalized approach, tailored to the specific needs of each athlete, is essential to maximize the benefits of this essential mineral.
