Magnesium – Why is it Important for Training

Calisthenics is a really demanding form of exercise, so you need to be in your best fitness level to handle it.

There is no magic bullet for it but Magnesium comes close.

It is an essential mineral to all cells and for more than 300 enzymes in your body and it’s one of the most important nutrients for athletes in particular.

However, Magnesium deficiency is the second most common in developed countries, after Vitamin D deficiency… Most people don’t get enough of it, even from a healthy diet.

Its main dietary sources are nuts and leafy greens… So it’s quite hard to reach the recommended daily allowance just from that.

Importance in training

Magnesium plays a huge role in exercise performance.

It helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue, helping them recover faster.

Magnesium also improves sleep quality, helping you get proper rest during the night, with relaxed muscles and reduced cramping.

It is also linked with higher testosterone levels.

During exercise, you may need 10–20% more magnesium than when you’re resting, depending on the activity.

Importance for overall health

Magnesium plays a critical role in brain function and mood, and low levels are linked to an increased risk of depression.

Magnesium also benefits people with type 2 diabetes… Studies suggest that about 48% of people with type 2 diabetes have low levels of magnesium in their blood.

Studies, also, show that taking magnesium can lower blood pressure.

Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease.

Furthermore, some researchers believe that people who suffer from migraines, are more likely than others to be magnesium deficient.

Recommended Magnesium Intake

There are different requirements for Magnesium intake depending on your genre, age and health condition.

Also athletes and people who exercise often need more magnesium, as well as pregnant women too.

Here is the table of the recommended daily allowance according to your genre and age :

Age	Male	Female
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg
19–30 years	400 mg	310 mg
31–50 years	420 mg	320 mg
51+ years	420 mg	320 mg

For pregnant women the requirements for magnesium are increased.

Foods with magnesium

In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains and low-fat dairy products.

In the table bellow you can find most of the foods that contain magnesium :

Food	Milligrams (mg) per serving	Percent DV*
Pumpkin seeds, roasted, 1 ounce	156	37
Chia seeds, 1 ounce	111	26
Almonds, dry roasted, 1 ounce	80	19
Spinach, boiled, ½ cup	78	19
Cashews, dry roasted, 1 ounce	74	18
Peanuts, oil roasted, ¼ cup	63	15
Cereal, shredded wheat, 2 large biscuits	61	15
Soymilk, plain or vanilla, 1 cup	61	15
Black beans, cooked, ½ cup	60	14
Edamame, shelled, cooked, ½ cup	50	12
Peanut butter, smooth, 2 tablespoons	49	12
Potato, baked with skin, 3.5 ounces	43	10
Rice, brown, cooked, ½ cup	42	10
Yogurt, plain, low fat, 8 ounces	42	10
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving	42	10
Oatmeal, instant, 1 packet	36	9
Kidney beans, canned, ½ cup	35	8
Banana, 1 medium	32	8
Salmon, Atlantic, farmed, cooked, 3 ounces	26	6
Milk, 1 cup	24–27	6
Halibut, cooked, 3 ounces	24	6
Raisins, ½ cup	23	5
Bread, whole wheat, 1 slice	23	5
Avocado, cubed, ½ cup	22	5
Chicken breast, roasted, 3 ounces	22	5
Beef, ground, 90% lean, pan broiled, 3 ounces	20	5
Broccoli, chopped and cooked, ½ cup	12	3
Rice, white, cooked, ½ cup	10	2
Apple, 1 medium	9	2
Carrot, raw, 1 medium	7	2

Magnesium supplements

Finally, there are magnesium supplements for those who have a higher risk of deficiency or don’t consume enough through their diet… Or athletes and people who workout regularly, and even pregnant women.

There are many forms of magnesium available. The most commonly used are magnesium citrate and magnesium glycinate. 

The first form is most helpful for people suffering from constipation, while the other form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.