2023-07-29 05:48:49
Magnesium is an essential mineral for the proper functioning of the body, especially among athletes.
Indeed, it plays a crucial role in many metabolic and physiological functions, which makes it a key element for improve athletic performance and promote optimal recovery.
However, many athletes can find themselves in magnesium deficiency… For what reasons? What are the signs of a magnesium deficiency and the consequences for an athlete? And how to fix it?
We tell you everything!
What are the benefits of magnesium for athletes?
Magnesium contributes to more than 300 enzymatic reactionsincluding protein synthesis, regulation of energy metabolism, nerve transmission and muscle function.
We understand better why this mineral is essential to our health!
In athletes, these functions are of paramount importance, because magnesium plays a key role in the muscle contraction and relaxationas well as in the production of energy for physical activities.
In the event of a lack of magnesium, our muscles are more likely to be exposed to unpleasant or even painful phenomena such as spasms, cramps or even tetany.
Rather disabling!
Its participation in the proper functioning of the nervous system and in the reduction of fatigue is also significant for athletes!
Taken in sufficient quantity, magnesium intervenes in the nervous systemand more particularly on the release of serotonin, the soothing and anti-stress neurotransmitter par excellence.
Good magnesium intake therefore helps to limit irritability and stress. Even better, it allows promote quality sleep which we know is essential for muscle recovery.
Magnesium is also involved in the regulation of electrolyte balance, which is essential for maintaining adequate hydration, particularly during prolonged and intense efforts.
If this balance is disturbed, hello the risk of cramps and dehydration!
For both amateur and elite athletes, cardiovascular health is particularly important.
And there is a link between the level of magnesium in the blood and the risk of suffering from a disease or cardiovascular disorders.
Indeed, a magnesium deficiency increases the risk of developing cardiovascular disease such as hypertension, stroke and coronary heart disease.
And did you know that magnesium is also a constituent of bones and teeth? Half of the amount of magnesium present in the body is located in the bone tissue!
In this way, magnesium promotes the strength and growth of bone tissue and plays a role in maintaining bone density and bone metabolism.
In short, magnesium in sufficient quantity is therefore essential for athletes!
Why the athlete can quickly find himself in deficiency of magnesium?
Magnesium requirements, or rather the satisfactory intake (AS) for men 18 and older are 380mg and for the 300mg womenaccording to ANSES (1).
It is necessary to count 6mg magnesium per kg body weight.
Nevertheless, sport can quickly alter our daily stores of magnesium, which can significantly impact physical performance.
Here are the main reasons that can contribute to magnesium deficiency in athletes:
Increased loss of magnesium through sweat
When we sweat, we lose magnesium, approximately 30 to 40mg of magnesium per liter of sweat per hour.
And this loss is amplified during intense and prolonged physical activity!
Athletes who train regularly can therefore deplete their magnesium reserves more quickly than sedentary individuals.
Also Read: Secrets of Athlete Sweat: 9 Amazing Facts You Need to Know About Your Sweating
Increased magnesium requirements
Physical activity increases energy and oxygen requirements, which stimulates magnesium consumption to support energy metabolism and muscle function.
If magnesium intake is not sufficient to meet these increased needs, a deficiency may develop.
Restrictive diets
Some athletes follow restrictive diets to achieve specific goals, which can lead to insufficient magnesium intake.
Thus, athletes who limit their caloric intake, either in relation to the type of sporting activity practiced (for example ballet, gymnastics or long endurance running), or because they follow a low calorie dietare more prone to magnesium deficiency.
But this is true for most essential nutrients, including iron (2).
Inadequate diet
An unbalanced diet low in magnesium-rich foods such as green vegetables, nuts, seeds, and whole grains can also contribute to deficiency.
And yes, it is essential to provide magnesium every day to our body, especially through food, because our body does not produce it on its own!
Athletes must take care to meet their magnesium intake every day and take into account higher needs, especially in the context of intense sports practice.
But it can be difficult to tell if you’re deficient in magnesium because symptoms can be subtle and confused with other health problems.
However, here are some signs that might indicate a magnesium deficiency:
Frequent muscle cramps
Magnesium is crucial for muscle contraction and relaxation. A deficiency can increase the risk of cramps during or following physical exertion.
Fatigue and muscle weakness
Magnesium deficiency can lead to decreased energy production, which can result in feelings of fatigue and muscle weakness, thereby limiting athletic performance.
Involuntary spasms or tremors
Involuntary muscle contractions, such as spasms or tremorscan be a sign of magnesium deficiency.
A magnesium deficiency is also visible when small involuntary contractions in the eye occur.
Irritability and sleep disturbances
Magnesium also plays a role in regulating the nervous system. A deficiency can thus cause mood problems, irritability and difficulty sleeping well, even insomnia.
Various symptoms
Here is a summary list of the main symptoms of a magnesium deficiency.
Do you recognize yourself in these symptoms?
Make an appointment with your doctor first to confirm whether or not you have a magnesium deficiency.
Nervous and physical fatigue Cramps, contractures Twitching of the eyelids Irritability, insomnia Anxiety, hyperemotivity Tingling, tremors Sensations of tightness in the rib cage Heart palpitations Convulsion, spasmophilia, attacks of tetany Headaches, cervical pain, lumbago
What solutions to remedy a magnesium deficiency?
First thing to fill a magnesium deficit: consume foods rich in magnesium.
Logic !
If the deficiency is still present, you can, with the advice of a doctor, supplement yourself with magnesium. Remember to hydrate yourself well and avoid alcohol, caffeine and episodes of stress!
Have a balanced diet rich in magnesium
The first step is to eat a balanced diet rich in magnesium.
Foods such as spinach, almonds, cashews, pumpkin seeds, bananas, avocados and legumes are excellent sources of magnesium.
Here is the magnesium content of some foods (2):
Take magnesium supplements
Editor’s Choice
High content AND high absorption Without digestive disorders 80% of AR per dose*
turmeric offered with our code: “SPORT”
If the diet is not enough to meet your magnesium needs, it is possible to take supplements in the form of tablets, capsules or powder.
You will find it in pharmacies, parapharmacies or on the internet.
However, it is recommended to consult a health professional before starting any supplementation, as excessive magnesium intake can also have adverse effects.
Be careful, magnesium is rather poorly assimilated alone.
Ideally, supplements must also contain vitamin B6 which helps magnesium to enter cells well and even other minerals such as silicon, amino acids such as Taurine or other B group vitamins.
Avoid magnesium oxide which does not have good bioavailability and can be irritating to your athlete’s gut. The same is true for marine magnesium, which offers modest to low bioavailability.
Prefer forms closer to those found in food such as:
magnesium citrates, magnesium bisglycinates, or magnesium glycerophosphates.
Magnesium is better absorbed when taken several times a day. Prefer supplementation in 2 or 3 doses during the day.
Stay hydrated properly
Hydration is essential to maintain electrolyte balance and prevent excessive loss of magnesium through sweating.
So be sure to drink enough water before, during and following exercise.
You can favor mineral water rich in magnesium such as Hépar or Contrex.
Avoid excessive caffeine and alcohol which can increase the elimination of magnesium by the kidneys.
Manage stress
We can never say it enough, but stress is bad for our body…
Chronic stress may increase the excretion of magnesium in the urine.
Proper stress management, through relaxation techniques such as meditation, yoga, or deep breathing, can help prevent excessive magnesium losses.
So we stay zeeennn…
Conclusion: we are not kidding with its magnesium intake!
A magnesium deficiency can have negative repercussions on the performance and overall health of athletes…
Sports performance may be altered, in particular with reduced stamina and longer recovery times.
May be added muscle cramps and muscle weakness which increase the risk of injury…
Magnesium deficiency can also affect bone density, increasing the risk of fractures in athletes subject to high physical stress.
The immune system can also be weakened, generating great fatigue and thus increasing susceptibility to infections and other diseases…
It is therefore important to monitor your magnesium intake and take steps to fill any deficiencies, whether through a balanced diet, appropriate supplements or better stress management.
Consult a healthcare professional before taking magnesium supplements to ensure the dosages are right for your needs.
Updated by Camille on: 07/29/2023
Our food supplement articles
1690618010
#signs #deficiency #consequences #athlete
