{"id":7581,"date":"2020-12-08T14:39:35","date_gmt":"2020-12-08T14:39:35","guid":{"rendered":"https:\/\/calisthenicsnerd.osmiumweb.com\/magnesium-why-is-it-important-for-training\/"},"modified":"2026-03-12T10:15:38","modified_gmt":"2026-03-12T10:15:38","slug":"magnesium-why-is-it-important-for-training","status":"publish","type":"post","link":"https:\/\/athenscalisthenicscenter.gr\/en\/magnesium-why-is-it-important-for-training\/","title":{"rendered":"Magnesium – Why is it Important for Training"},"content":{"rendered":"\r\n

Calisthenics<\/a> is a really demanding form of exercise, so you need to be in your best fitness level to handle it.<\/p>\r\n\r\n\r\n\r\n

There is no magic bullet for it but Magnesium<\/a><\/strong> comes close.<\/p>\r\n\r\n\r\n\r\n

It is an essential mineral to all cells and for more than 300\u00a0enzymes in your body and it\u2019s one of the most important nutrients for athletes in particular.<\/strong><\/p>\r\n\r\n\r\n\r\n

However, Magnesium deficiency is the second most common in developed countries<\/strong>, after\u00a0Vitamin D deficiency… Most people don’t get enough of it, even from a healthy diet.<\/p>\r\n\r\n\r\n\r\n

Its main dietary sources are nuts and leafy greens… So it’s quite hard to reach the recommended daily allowance just from that.<\/p>\r\n\r\n\r\n\r\n

Importance in training<\/span><\/h2>\r\n\r\n\r\n\r\n

Magnesium plays a huge role in exercise performance.<\/p>\r\n\r\n\r\n\r\n

It helps move blood sugar<\/strong> into your muscles and dispose of lactate<\/strong>, which can build up during exercise and cause fatigue, helping them recover faster<\/strong>.<\/p>\r\n\r\n\r\n\r\n

Magnesium also improves sleep quality<\/strong>, helping you get proper rest<\/strong><\/a> during the night, with relaxed muscles<\/strong> and reduced cramping<\/strong>.<\/p>\r\n\r\n\r\n\r\n

It is also linked<\/a> with higher testosterone<\/strong> levels.<\/p>\r\n\r\n\r\n\r\n

During\u00a0exercise, you may need 10\u201320%<\/strong> more magnesium than when you\u2019re resting, depending on the activity.<\/p>\r\n\r\n\r\n\r\n

Importance for overall health<\/span><\/h2>\r\n\r\n\r\n\r\n

Magnesium plays a critical role in\u00a0brain function\u00a0and mood, and low levels are linked to an increased risk of<\/a> depression<\/a>.<\/strong><\/p>\r\n\r\n\r\n\r\n

Magnesium also benefits people with type 2 diabetes<\/strong>… Studies suggest that about 48% of people with type 2 diabetes have low levels of magnesium in their blood.<\/p>\r\n\r\n\r\n\r\n

Studies<\/a>, also, show that taking\u00a0magnesium can\u00a0lower blood pressure.<\/strong><\/p>\r\n\r\n\r\n\r\n

Low magnesium intake is linked to chronic inflammation<\/a><\/strong>, which is one of the drivers of aging, obesity and chronic disease.<\/p>\r\n\r\n\r\n\r\n

Furthermore, some researchers<\/a> believe that people who suffer from migraines<\/strong>, are more likely than others to be magnesium deficient.<\/p>\r\n\r\n\r\n\r\n

Recommended Magnesium Intake<\/span><\/h2>\r\n\r\n\r\n\r\n

There are different requirements for Magnesium intake depending on your genre, age and health condition.<\/p>\r\n\r\n\r\n\r\n

Also athletes and people who exercise often need more magnesium, as well as pregnant women too.<\/p>\r\n\r\n\r\n\r\n

Here is the table of the recommended daily allowance according to your genre and age :<\/p>\r\n\r\n\r\n\r\n

\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Age<\/strong><\/td>\r\nMale<\/strong><\/td>\r\nFemale<\/strong><\/td>\r\n<\/tr>\r\n
9\u201313 years<\/td>\r\n240 mg<\/td>\r\n240 mg<\/td>\r\n<\/tr>\r\n
14\u201318 years<\/td>\r\n410 mg<\/td>\r\n360 mg<\/td>\r\n<\/tr>\r\n
19\u201330 years<\/td>\r\n400 mg<\/td>\r\n310 mg<\/td>\r\n<\/tr>\r\n
31\u201350 years<\/td>\r\n420 mg<\/td>\r\n320 mg<\/td>\r\n<\/tr>\r\n
51+ years<\/td>\r\n420 mg<\/td>\r\n320 mg<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n

For pregnant women the requirements for magnesium are increased.<\/p>\r\n\r\n\r\n\r\n

Foods with magnesium<\/span><\/h2>\r\n\r\n\r\n\r\n

In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains and low-fat dairy products.<\/p>\r\n\r\n\r\n\r\n

In the table bellow you can find most of the foods that contain magnesium :<\/p>\r\n\r\n\r\n\r\n

\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Food<\/th>\r\nMilligrams
(mg) per
serving<\/th>\r\n		Percent
DV*<\/th>\r\n<\/tr>\r\n<\/thead>\r\n
Pumpkin seeds, roasted, 1 ounce<\/td>\r\n156<\/td>\r\n37<\/td>\r\n<\/tr>\r\n
Chia seeds, 1 ounce<\/td>\r\n111<\/td>\r\n26<\/td>\r\n<\/tr>\r\n
Almonds, dry roasted, 1 ounce<\/td>\r\n80<\/td>\r\n19<\/td>\r\n<\/tr>\r\n
Spinach, boiled, \u00bd cup<\/td>\r\n78<\/td>\r\n19<\/td>\r\n<\/tr>\r\n
Cashews, dry roasted, 1 ounce<\/td>\r\n74<\/td>\r\n18<\/td>\r\n<\/tr>\r\n
Peanuts, oil roasted, \u00bc cup<\/td>\r\n63<\/td>\r\n15<\/td>\r\n<\/tr>\r\n
Cereal, shredded wheat, 2 large biscuits<\/td>\r\n61<\/td>\r\n15<\/td>\r\n<\/tr>\r\n
Soymilk, plain or vanilla, 1 cup<\/td>\r\n61<\/td>\r\n15<\/td>\r\n<\/tr>\r\n
Black beans, cooked, \u00bd cup<\/td>\r\n60<\/td>\r\n14<\/td>\r\n<\/tr>\r\n
Edamame, shelled, cooked, \u00bd cup<\/td>\r\n50<\/td>\r\n12<\/td>\r\n<\/tr>\r\n
Peanut butter, smooth, 2 tablespoons<\/td>\r\n49<\/td>\r\n12<\/td>\r\n<\/tr>\r\n
Potato, baked with skin, 3.5 ounces<\/td>\r\n43<\/td>\r\n10<\/td>\r\n<\/tr>\r\n
Rice, brown, cooked, \u00bd cup<\/td>\r\n42<\/td>\r\n10<\/td>\r\n<\/tr>\r\n
Yogurt, plain, low fat, 8 ounces<\/td>\r\n42<\/td>\r\n10<\/td>\r\n<\/tr>\r\n
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving<\/td>\r\n42<\/td>\r\n10<\/td>\r\n<\/tr>\r\n
Oatmeal, instant, 1 packet<\/td>\r\n36<\/td>\r\n9<\/td>\r\n<\/tr>\r\n
Kidney beans, canned, \u00bd cup<\/td>\r\n35<\/td>\r\n8<\/td>\r\n<\/tr>\r\n
Banana, 1 medium<\/td>\r\n32<\/td>\r\n8<\/td>\r\n<\/tr>\r\n
Salmon, Atlantic, farmed, cooked, 3 ounces<\/td>\r\n26<\/td>\r\n6<\/td>\r\n<\/tr>\r\n
Milk, 1 cup<\/td>\r\n24\u201327<\/td>\r\n6<\/td>\r\n<\/tr>\r\n
Halibut, cooked, 3 ounces<\/td>\r\n24<\/td>\r\n6<\/td>\r\n<\/tr>\r\n
Raisins, \u00bd cup<\/td>\r\n23<\/td>\r\n5<\/td>\r\n<\/tr>\r\n
Bread, whole wheat, 1 slice<\/td>\r\n23<\/td>\r\n5<\/td>\r\n<\/tr>\r\n
Avocado, cubed, \u00bd cup<\/td>\r\n22<\/td>\r\n5<\/td>\r\n<\/tr>\r\n
Chicken breast, roasted, 3 ounces<\/td>\r\n22<\/td>\r\n5<\/td>\r\n<\/tr>\r\n
Beef, ground, 90% lean, pan broiled, 3 ounces<\/td>\r\n20<\/td>\r\n5<\/td>\r\n<\/tr>\r\n
Broccoli, chopped and cooked, \u00bd cup<\/td>\r\n12<\/td>\r\n3<\/td>\r\n<\/tr>\r\n
Rice, white, cooked, \u00bd cup<\/td>\r\n10<\/td>\r\n2<\/td>\r\n<\/tr>\r\n
Apple, 1 medium<\/td>\r\n9<\/td>\r\n2<\/td>\r\n<\/tr>\r\n
Carrot, raw, 1 medium<\/td>\r\n7<\/td>\r\n2<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/figure>\r\n\r\n\r\n\r\n

Magnesium supplements<\/span><\/h2>\r\n\r\n\r\n\r\n

Finally, there are magnesium supplements for those who have a higher risk of deficiency or don\u2019t consume enough through their diet… Or athletes and people who workout regularly, and even pregnant women.<\/p>\r\n\r\n\r\n\r\n

There are many\u00a0forms of magnesium\u00a0available. The most commonly used are magnesium<\/strong>\u00a0citrate<\/strong> and\u00a0magnesium<\/strong>\u00a0glycinate<\/strong>.\u00a0<\/p>\r\n\r\n\r\n\r\n

The first form is most helpful for people suffering from constipation, while the other\u00a0form\u00a0is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.<\/p>\r\n\r\n\r\n\r\n

\r\n

Are you ready for a<\/p>\r\n\r\n\r\n\r\n

FREE online class?<\/strong><\/h3>\r\n\r\n\r\n\r\n

 <\/p>\r\n\r\n\r\n\r\n

\r\n
Get in touch<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n","protected":false},"excerpt":{"rendered":"

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\u00a0enzymes in your body and it\u2019s one of the most important […]<\/p>\n","protected":false},"author":5,"featured_media":7582,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[487],"tags":[520,521,522,420,523,524,525],"class_list":["post-7581","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-foods-with-magnesium","tag-importance-in-health","tag-importance-in-training","tag-magnesium","tag-magnesium-supliments","tag-recommended-magnesium-intake","tag-training"],"yoast_head":"\nMagnesium - Why is it Important for Training - Athens Calisthenics Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/athenscalisthenicscenter.gr\/en\/magnesium-why-is-it-important-for-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Magnesium - Why is it Important for Training - Athens Calisthenics Center\" \/>\n<meta property=\"og:description\" content=\"Calisthenics is a really demanding form of exercise, so you need to be in your best fitness level to handle it. 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