Magnesium. Medicine For Your Muscles
Center for Magnesium Education & Research, LLC says,
“If someone has any muscle cramping, twitches, muscle tightness, chances are they are magnesium deficient.”
Magnesium plays a huge role in energy production, oxygen uptake, central nervous system function, electrolyte balance, glucose metabolism and muscle activity. It is important in muscle cell function and structure too, impacting construction of the cell membrane. It is also vitally important to the electrolyte balance of individual cells.
Once magnesium levels in the body are low, the muscles will suffer from tension making them hard to relax; cramping. This is something many cyclists suffer from.
The recommended daily intake of magnesium for women aged 19 to 70 is 310/320 mg per day. For men aged 19 to 70 it’s 420 mg per day. I have also read up to 800 mg a day can be helpful for certain medical conditions.
High Magnesium Foods Include:
Nuts: cashews, almonds, Brazil nuts, peanuts, pecans, Hazel nuts, walnuts, fresh/dried coconut
Seafood: winkles, conch, shrimp, whelks, clams, cockles, crab
Vegetables: soybeans, butter beans, soy flour, beans/peas, beet greens, chard, spinach, collards, seaweed
Grains: all bran, raw oats, whole barley, whole wheat bread, brown rice, corn meal, rye flour
Fruits: dried figs, dried apricots, dates
Each food item listed has at least 100 mg of magnesium per 100 g of that food.
As you can see having a healthy diet will ensure your magnesium is at a normal level, but what happens when we need more due to the stress of high levels of training and racing.
Here are two common ways to get more magnesium into your body to help with muscle health.
Supplements. Just about every vitamin brand will sell you a magnesium tablet, some are laced with more minerals and vitamins to help with uptake and electrolyte balance and can be helpful. Do some research to find out what is best for you.
Magnesium Oil. This is my new favorite way to get high doses of magnesium, especially when I have a race coming up. I use a magnesium oil spray and rub it into my legs morning and evening beginning about three days from the start. It can be itchy but the benefits far out weigh the temporary discomfort.
We make our own at home:
*All listed prices are subject to change without notification, and are exclusive of parts.