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How important is magnesium for athletes and what applications are there?

Magnesium is a mineral that is very important for the human body. Athletes in particular need sufficient magnesium to maintain their performance and avoid muscle cramps. In this article you will learn what functions magnesium has in the body and what applications there are for athletes.

Functions of magnesium in the body

Magnesium is involved in many processes in the body and has the following functions:

  1. Magnesium contributes to the normal functioning of the nervous system.
  2. Magnesium contributes to normal muscle function
  3. Magnesium contributes to the maintenance of normal bones
  4. Magnesium helps reduce tiredness and fatigue
  5. Magnesium contributes to normal energy metabolism

Magnesium for athletes

Athletes need sufficient magnesium to maintain their performance and to avoid muscle cramps. Here are some areas of application for magnesium for athletes:

  • Recovery: Magnesium can help relieve muscle spasms and speed up recovery after exercise.
  • Energy: Magnesium can support the energy metabolism in the body and thus contribute to an increase in performance.
  • Endurance: Magnesium can improve endurance performance by promoting oxygen transport in the body.
  • Bone Health: Magnesium is important for bone health and may help prevent injury.

How much magnesium do athletes need?

The recommended daily dose of magnesium for adults between the ages of 19 and 50 is 300 to 400 milligrams. Athletes may need a little more magnesium to maintain their performance. However, an overdose of magnesium can cause diarrhea, nausea, and vomiting.

Which foods contain magnesium?

Magnesium is found in many foods, especially nuts, whole grains, green vegetables and legumes. The following foods are particularly rich in magnesium

  • Cashews
  • almonds
  • spinach
  • oatmeal
  • quinoa
  • avocado

conclusion

Magnesium is an important mineral for athletes as it contributes to normal muscle function and energy production and can prevent muscle cramps. Eating a balanced, magnesium-rich diet can help meet your needs for this important mineral. However, if you are not sure whether you are consuming enough magnesium , you should consult a doctor or nutritionist.

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