magnesium sports
magnesium sports
Magnesium and sport Effects, requirements, application
Why an adequate supply of magnesium is so important for athletes
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magnesium sports
Why you should always think about magnesium when doing sports
Modern keywords in sports nutrition are iron, calcium, zinc and more recently magnesium. Ever since sports physicians became aware of the mineral, more and more trainers are recommending that their protégés take magnesium supplements to maintain health and performance. They became aware that nowadays magnesium cannot be absorbed from food in the amount that an athlete, especially an endurance athlete, would need.
Sports physicians recommend that you think about your magnesium balance when exercising. Anyone who sweats a lot has an increased need for magnesium. It is therefore important to replenish your depot in order to keep the natural cycle of bioactive substances in the body in balance.
Magnesium before or after training?
Magnesium is not only important for the human cardiovascular system. It is the starting material for the production of biochemical substances that are responsible for the proper functioning of all processes in the organism.
Is there an optimal time to take it?
yes there is Anyone who follows the application recommendations given here optimizes the absorption of the micronutrient.
Find out more about the effect of the mineral on the physically active body here. Find out what use is recommended, what dosage to follow and how the mineral we sell as a dietary supplement can support your body and maintain your health.
Sango Coral Powder - What is it?
Magnesium in sport: effects
Magnesium in sports: the benefits and advantages for regeneration
A serious magnesium deficiency leads to a drop in performance. In order to return the micronutrients to the organism that it has lost through sport, it is recommended, among other things, to take preparations with magnesium. This promotes stamina and supports fitness. The mineral is pure energy for every single body cell. Since magnesium is needed to produce the neurotransmitter serotonin, the mineral is partly responsible for regulating the nerve cells to the muscle cells.
Against muscle cramps
Athletes know them all too well. Muscle cramps, mainly in the legs, should be prevented as much as possible. The substitution with magnesium leads to a relaxed musculature. While some scientists vehemently deny the benefits of the micronutrient, gynecologists prescribe magnesium for calf cramps in affected women. And the same during pregnancy. This paradox will hopefully be cleared up over the next few years as more studies are published.
Naturally and legally doped
Magnesium increases athletic performance. Sports competitors have been shown to perform better when magnesium levels remain constant before and after competition. It is believed that a continuously balanced magnesium status leads to a more efficient energy management.
Preventive against sore muscles
Magnesium does not work against sore muscles. However, with optimal prophylactic care, sore muscles after exercise don't stand a chance. The mineral ensures a better supply of micronutrients to the muscles.
Magnesium requirement during sport
Magnesium requirements and magnesium sources
The German Society for Nutrition normally recommends a daily intake of 300 - 400 mg magnesium for adults. Studies confirm that the recommended amounts are too small, especially for athletes. (4)
Natural sources of magnesium include brown rice (100 g approx. 110 mg), nuts and seeds (e.g. 100 g sunflower seeds approx. 420 mg), whole grain products (e.g. 100 g oatmeal approx. 140 mg) and bananas (1 banana approx. 50 mg).
A study in the journal Sportmedizin shows that "the recommendations of the German Society for Nutrition on magnesium substitution for athletes are too narrow [...]" (3)
Under these aspects, a magnesium dietary supplement for athletes can be considered sensible. Endurance athletes supply their body with 500 mg to 1500 mg magnesium daily for the purpose of substitution.
Magnesium deficiency
Recognize magnesium deficiency / magnesium requirement
Our body needs magnesium above all to activate more than 300 enzymes in our cells. (1) Magnesium deficiency can lead to various symptoms that are often not recognized as deficiency states. In the event of an inexplicable drop in performance, athletes should therefore first have their magnesium balance checked by a sports physician. (2)
The following symptoms are associated with magnesium deficiency:
- cramps
- muscle twitching
- sleep disorders
- fatigue
- unrest
- irritability
- Depressive mood
- Headache
- Migraine
- Numb hands/feet
- Cold hands / feet
Magnesium is the second most common mineral in our cells. The greater part of it is not present as a metal but as an ion in the body. Most of this is in our muscle tissue.
The benefits of magnesium in sport
Magnesium is so important in sports
Most sports physicians already take it for granted that magnesium is of considerable importance in sport. Taking magnesium during sport is particularly recommended to support the following areas:
Regeneration:
Is a component of ATP, which serves the cell as an energy supplier. Magnesium is therefore particularly recommended after a lot of sport.
Cardiovascular system:
Ensures optimal use of oxygen by the heart muscle during physical activity.
musculature:
Regulates the flow of calcium in the muscle cell and has a relaxing effect on the muscle fiber. In this way, you can prevent muscle soreness after exercise with a regular supply of magnesium. Reduces the tendency to cramp and thus prevents cramps during sports.
nervous system:
Has a calming and relaxing effect on the nervous system and thus regulates the release of stress hormones.
Cells:
Is not only involved in providing energy for the cell, but is also a radical scavenger. Thus, the sufficient supply has a natural anti-aging effect.
Magnesium in sport: the application
Which magnesium in sports
To achieve optimal results, use the highly concentrated magnesium oil externally and a magnesium chloride brine internally.
Application for athletes: how much?
Magnesium fluid for sports:
3 - 20 sprays on the skin 30 times a day. Massage in gently. It is sufficient to distribute the 20 - 30 sprayers on the legs. The magnesium penetrates through the skin within 15 minutes and is distributed in the organism. Alternate the places where you apply the oil. For complaints such as muscle tension and joint pain, apply the oil directly to the painful or tense area.
If you are uncomfortable with the tingling sensation of magnesium oil on your skin, opt for Magnesium Fluid Sensitive, which is only half as concentrated. If you have already bought the highly concentrated magnesium oil, you can dilute it 1 to 1 with water. In this case, to absorb the same amount of magnesium, you need to double the dosage.
If you use the magnesium oil 3 times a day, namely in the morning, evening and after exercise, you can be sure that you are optimally supplied with magnesium in combination with magnesium chloride powder.
Magnesium chloride powder from the Dead Sea for oral use during sports:
Dissolve 6 teaspoons (=33 g) of magnesium chloride in 1L of water in a glass container (e.g. glass bottle) and shake well. Drink 50 ml of magnesium brine twice a day in the morning and in the evening. With this you take 400 mg magnesium and reach a minimum therapeutic dose. Please discuss higher dosages with your orthomolecular doctor. Together with you, he or she will more than double the dose. It is not recommended to take a high dosage independently and without orthomolecular medical supervision.
Application and high-dose intake
Healthy people get by with 2 x 10 sprays (= 257 mg pure magnesium).
Magnesium before or after training - strength training?
Ingestion time for magnesium during sport
For regeneration: after sport!
Simultaneously use magnesium oil externally and magnesium chloride as brine internally after exercise. This is how you fill up your mineral deposits in the best possible way.
As a regular substitution: Even before sport!
Stick to the uses and dosages outlined above.
ATTENTION: Do not use on open wounds! Avoid eye contact and keep the product out of the reach of children.
magnesium weight loss
This is how magnesium supports you in losing weight
The role that the micronutrient plays in breaking down fat is not to be despised: Magnesium deficiency inhibits this. If the mineral is missing or not available enough, the body can no longer properly process the sugar it has taken in.
A diet includes exercise. To support the body in the hard work it has to do to break down fat, magnesium is the right choice. It has been proven that a person with a below-average magnesium status is more prone to binge eating.
In this context, we would like to refer to the book by the cardiologist Dr. medical William Davis point out: "Wheat belly: why wheat makes you fat and sick." In it he describes why the sole intake of products with wheat flour lead to obesity. It is worth mentioning that the sole or excessive consumption of products made from wheat flour leads to a chronic magnesium deficiency. And magnesium deficiency has been proven to lead to obesity.
Magnesium consumption and magnesium sources
Magnesium requirement during sport
Magnesium consumption during sport: Sports medicine is becoming increasingly aware of the importance of the magnesium status. Research results indicate that the recommended daily dose of 300 - 400 mg by the German Society for Nutrition is far too low even for non-athletes. She still owes us an explanation on this. If you are interested in optimizing your magnesium balance and are thinking about a higher dosage than the one recommended here, consult an orthomolecular doctor.
It is not worth taking during physical exertion, such as during a competition. It can cause diarrhea. Slowly building up the magnesium status in the blood is more effective for increasing performance.
Magnesium Sources:
A list of the foods that contain magnesium and the task, as an athlete, of calculating how much of it you would need to eat to ensure your body is optimally supplied.
mg per 100g
- Pumpkin seeds dried* 532
- sunflower k. 420
- Pumpkin seeds 400
- poppy 330
- Amaranth 300
- Quinoa 280
- Cashew nuts 270
- Brazil nuts 225
- Peanuts eng.ges* 183
- Oatmeal 140
- Almonds 170
- walnuts 158
- VK* Couscous 150
- Retail* rice 110
- Sesame 140
- VK* bread 85
- Spinach 80
- Nettle 80
- Banana 50
- VK* pasta 50
- Cooked beans* 40
- broccoli 30
- O* potatoes 25
- Corn flakes 6
- Rice, white 6
- apples 4
*Legend:
- VK – whole grain
- eng. – roasted
- ger.ges. - roasted and salted
- O - Oven
- boiled – boiled
THE magnesium product for sports
Magnesium oil - Magnesium Fluid "Original Zechstein Inside" quality
For the sake of your health, we recommend that you only use a trustworthy, natural magnesium supplement.
This product is a natural product and has been rated "Very Good" by Dermatest®. The product has not been tested on animals and is 100% vegan.
Zechstein magnesium oil is a product from the Netherlands. Two companies merged there more than ten years ago in order to be able to provide the cosmetics and medical market with exceptionally high-quality products. The mineral is extracted from the purest bischophite from our own Zechstein mines near Veendam. The Zechstein quality is the purest, most natural and highest quality source of magnesium in the world. The concentration of 31% magnesium chloride in the oil has an antibacterial effect on germs and bacteria. In this way it is not necessary to add preservatives to the Zechstein magnesium oil.
Therefore, this product is not only suitable for healthy athletes, but also for sick people, children and the elderly. The oil is used for stress, fatigue, magnesium deficiency and to recharge the magnesium depots.
Many magnesium oil manufacturers cannot guarantee the same high potency concentration and quality purity. Only a highly concentrated magnesium oil can stay on the skin long enough to deliver its ingredients. Use our special magnesium fluid for this.
Magnesium oil spray is convenient and easy to use and is recommended for prolonged use.
Zechstein magnesium oil contains only water and magnesium chloride. Due to the high concentration of magnesium, it feels like oil on the skin, although it is not an oil at all. The advantage of using it is the body's ability to absorb 100% of magnesium through the skin.
Zechstein magnesium oil is supplied as a spray for optimal handling.
Bioavailability: Which form of magnesium is best absorbed by the body?
Magnesium chloride is one of the magnesium supplements recommended by researchers in terms of bioavailability. It has a high bioavailability. In other words, the body can absorb it well and does not excrete it again with the urine due to its poor solubility.
Magnesium Sport Studies
Magnesium sport studies overview
Magnesium and performance: The Saur study at the University of Göttingen
A study can be found on the website of the German Federal Institute for Sports Science (5) on magnesium and sport, which points out, among other things, that a magnesium deficiency can lead to reduced performance and a drop in energy metabolism. The influence of the magnesium status on the performance of athletes is also confirmed.
Magnesium and a Strong Heart: The Framingham Heart Study
This study (6) from 2013 found a lower risk of coronary artery calcification with an increase in magnesium intake by 50 mg. There is therefore much to suggest that intake of preparations with magnesium can influence the risk of a heart attack.
Magnesium protects against stroke
A meta-analysis (7) The American Society for Nutrition concludes that dietary magnesium intake may affect the risk of stroke.
Magnesium and insulin resistance
A study (8) from the Gillings School of Global Public Health and School of Medicine found a link between low magnesium status and type XNUMX diabetes. Further studies related to magnesium intake and inflammatory markers are targeted.
Magnesium as a transdermal dosage form: The Shealy study
The American doctor Norman Shealy demonstrated in a six-year study (9) that the transdermal dosage form of magnesium improves the status in the blood within a very short time. He compared his results with dosage forms such as oral intake and found that this form of intake required twice the time to compensate for the magnesium deficiency.
A study by the UK Herbal Research Center came up with similar meaningful results. (10)
Another noteworthy study (11) in this regard comes from the University of Birmingham. She examined the effect of a full bath with a one percent magnesium sulphate solution and the magnesium level in the blood and urine. With regular use, there was an increase in the magnesium status in the blood and urine.
Magnesium in sports side effects / contraindications
magnesium side effects
Basically, magnesium products are well tolerated. Transdermal application of magnesium oil bypasses the gastrointestinal tract. This has the great advantage that 100% of the magnesium is absorbed through the skin and side effects such as diarrhea or other digestive problems are avoided.
If you overdose or take magnesium, you may experience the following symptoms:
- Diarrhea, also possible alternating with constipation
- fatigue
- Muscle weakness
- indigestion
- drop in blood pressure
- Nausea
- Vomit
For this reason, we recommend that you stick to the dosages given here. If you want a higher dosage, talk to your orthomolecular doctor.
magnesium side effects
If diarrhea occurs when taking magnesium, first reduce the amount taken to a quarter of the dose taken and then gradually increase it to exactly the amount that you tolerate well. The organism often shows a certain habituation effect when the amount is slowly increased. The diarrhea then stops with the same amount.
Also check the quality of the product to be on the safe side in case of diarrhea. If you have opted for an inferior quality, contamination could be the reason for the diarrhea.
If you often eat too fatty foods, the combination of magnesium and fatty foods can also lead to diarrhea. In this case, it is better to switch to a low-fat dish.
Diarrhea rarely occurs with magnesium deficiency when you start to fill up the depots. The organism then reacts to the substance that it has needed for so long with an overreaction in the intestine. In this case, the diarrhea disappears after a few days.
Kontraindikationen
In the case of illnesses and complaints, especially of the kidneys or the heart, or other illnesses or if you are taking medication at the same time, be sure to discuss your intention to take magnesium with the doctor you trust.
We do not recommend combining magnesium with calcium supplements.
We would like to advise osteoporosis patients to take a vitamin D3 supplement and silica (silicon) in addition to magnesium.
You can get suitable vitamin D3 products here: Vitamins and complex remedies
Magnesium for sports: buy/order
We only consider products that meet the highest quality requirements. This includes a transparent manufacturing process, XNUMX% disclosure of the ingredients used and an independent control body for quality assurance. Your health is worth it to us.
