Adequate magnesium is critical to athletes’ health and performance. It increases energy output and is used to increase muscle recovery. The National Institutes of Health provides different recommendations for daily magnesium intake by sex and reproductive state. For those assigned female at birth, the adult RDA is between 310 and 320 milligrams. In comparison, 400 to 420 milligrams are needed for those assigned male at birth. Pregnant people have increased needs, with an RDA of 350–360 milligrams.
Athletes should make magnesium a top priority for diet or supplementation needs. They require at least an additional 10 to 20 percent magnesium than more sedentary people. This increased demand is mostly a result of magnesium depletion during heavy exercise/training. Research indicates that taking 300-500 milligrams of magnesium increases muscle recovery rate and improves muscle performance. To get the best effects at one time, recommended use is two hours prior to periods of strenuous physical activity.
Understanding Magnesium Requirements
Magnesium needs vary due to many other factors such as sex, activity level, menstrual cycle, pregnancy and lactation. For people AFAB, magnesium requirements may be higher during the luteal phase of the menstrual cycle. This increased demand frequently necessitates more focus on magnesium consumption. Studies show that levels of progesterone and estrogen are in constant flux with the follicular phase, lasting the first 14 days after your menstruation begins. These changes can dramatically raise your body’s demand for magnesium.
Since athletes are adopting more strenuous training practices, their bodies require additional magnesium to help improve muscle function and repair. In one such study, elite-level competitive cyclists consumed 400 milligrams of curcumin daily on the morning of new exercise. They ate it for breakfast while competing in a cycling endurance race. Those findings showed that proper magnesium consumption was critical for sustaining performance and keeping muscle soreness at bay.
Timing of Magnesium Supplementation
When you supplement magnesium is crucial to athletic performance and recovery. According to fitness experts, the best time to take magnesium supplements is about two hours prior to very vigorous exercise. Such an approach will improve performance and help the athlete feel less sore the next day.
The thinking behind this timing is magnesium’s critical functions in cellular energy production and muscle contraction. When athletes take magnesium prior to training it makes their body able to use the mineral most efficiently when undertaking demanding activities such as intense exercises and competitions. This strategy can be useful when training for or competing in extended time events that push limits in endurance.
Practical Considerations for Athletes
Athletes need to either examine their magnesium intake or work with a sports RD to determine their specific needs based on their training intensity and general health. The overall principles provide good guidance. You need to take personal factors into account as well—your diet, exercise routine, and physiological conditions.
Those assigned female at birth may want to pay extra attention to their magnesium intake. Keeping magnesium levels high may help you stay energized and avoid feelings of exhaustion. Athletes will benefit from making an intentional effort to incorporate more magnesium-rich foods into their diets. Lively greens, nuts, seeds, and whole grains make up the best supporting cast for supplements to join when necessary.
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