When it comes to sports nutrition, we mostly focus on protein and carbohydrates. But minerals such as calcium and magnesium are also crucial – and not just for the health of the athlete. A growing number of studies show that adequate magnesium intake can also enhance performance, and thus lead to better results.
We already discussed why magnesium in food is so important for good health. In this article, we’ll explain why this mineral is especially beneficial for athletes and physically active individuals.
Magnesium: a vital mineral
Magnesium is the fourth most abundant mineral in the human body – it’s found in almost every cell and is involved in over 300 metabolic processes. Among other things, it plays an important role in:
- normal nervous and muscular function (including heart function!),
- obtaining energy from food,
- regulation of heart rhythm and blood pressure,
- production of endogenous proteins (produced in the body and not obtained from food),
- building strong teeth and bones,
- healthy digestion,
- good sleep, and normal psychological functioning.
It’s worth noting that most people (including non-athletes!) do not meet the recommended daily intake of magnesium, which is between 200 and 400 mg for women and between 300 and 500 mg for men. This is even more of a problem for physically active people, whose bodies also lose magnesium through perspiration.
Importance of magnesium for athletes
Most of us probably know that magnesium can be used as a defence against muscle cramps and an aid to faster recovery after strenuous sports or training. But this mineral is even more useful than this. A growing number of studies link sufficient magnesium levels to higher muscle performance. Experts also credit this important mineral with indirectly lowering blood levels of lactate, and thus lactic acid. The latter is produced mainly during intense physical activity, and its accumulation can limit muscle strength and cause us to tire more quickly.
More strength, less fatigue
Whether you’re sweating it out in the gym or you’ve just run a half marathon, your body needs energy to handle these kinds of challenges. Magnesium is key to generating it, as it triggers the production of ATP (adenosine triphosphate) – the molecule that provides energy to the cells. It binds to it, stabilises it and allows it to be used efficiently. It also helps to replenish it in the cells.
When ATP is broken down, the energy required for muscle contraction is released. And when we’re training hard or under physical stress, the need for ATP increases, and with it the need for magnesium. If the body is not supplied with sufficient amounts of this vital mineral, fatigue, dizziness, muscle cramps or muscle twitching can occur.
Muscle relaxation and recovery
Magnesium, in contrast to calcium, relaxes muscles and helps them recover faster after strenuous activity. Therefore, providing your body with magnesium can help prevent both cramps and muscle pain. This means you can get back into training sooner and make the most of it.
Better sleep
Magnesium calms the nervous system and improves sleep. It also helps regulate the circadian rhythm, or the body’s internal clock, by supporting the production of melatonin, the hormone that regulates sleep. Sufficient levels of magnesium thus help us fall asleep and achieve a deeper rest, so that we wake up feeling refreshed and ready to take on new challenges. A well-rested body is not only able to train harder and perform better, it also reduces the risk of injury.
Less illness = more training
Magnesium is also an important antioxidant, helping our immune system to function as well as possible. If the immune system is weakened, you’ll find it much harder to withstand repeated physical exertion and pushing the limits in your workouts. And of course, forced downtime due to illness or slow recovery from illness is an even bigger obstacle to success.
It should also be pointed out that a chronic deficiency of magnesium – which plays an important role in the metabolism of vitamin D and calcium – contributes to reduced bone density, which in turn increases the risk of developing osteoporosis. It may also result in anaemia, heart problems, and even depression.
Increased performance
Recent studies have shown a link between magnesium intake and muscular performance in movements that are important in many sports. Athletes who consume enough magnesium have been shown to have better muscle performance in critical actions such as hand grips, trunk bends, and push-ups. Magnesium is also thought to increase flexibility and improve focus.
Experts note that even small deviations from the recommended daily intake can have a negative impact on muscle strength and increase levels of oxidative stress. This is a type of chemical stress caused by excessive physical activity. It results in the formation of free radicals, or reactive oxygen species, which damage our cells.
Do athletes need more magnesium?
Research suggests that physically active individuals also have an increased need for magnesium. The more active we are, the more of this important mineral we need. If the body lacks magnesium during training, muscles will be less efficient and both oxygen consumption and the heart rate will increase.
This is due not only to the increased demand, but also the fact that we lose more magnesium during exercise. Some of it is lost through perspiration, but even more is lost as a result of impaired kidney function during exercise, which then leads to the loss of magnesium in the urine.
Therefore, more physically active individuals should consume between 10% and 20% more magnesium than those who exercise less. For moderate activity, a good diet should be enough to ensure adequate intake, but for increased and more frequent exertion, supplements, such as capsules or powders, are also advisable.
When to take magnesium: before or after training?
If your body is getting enough magnesium, then when you consume it is not that important. However, if you lack magnesium, it’s best to take it before your sports activity so that it’s available to your body during increased exertion.
But even more important than when you take magnesium is ensuring your body always has enough of it. This is because you cannot build up adequate levels of magnesium overnight, or even over a few days or weeks, as this can take up to half a year.
And although it’s difficult to overdose on magnesium, the risk of this should also be kept in mind, especially when taking supplements. So watch out for side effects such as low blood pressure and heart rate, nausea, and diarrhoea.
How can I increase my magnesium intake through my diet?
Excellent sources of magnesium for athletes include:
- nuts and seeds (hemp, pumpkin, flax, sunflower),
- legumes,
- wholegrain foods,
- leafy vegetables (kale, cabbage),
- potatoes.
Small amounts can also be found in fruits such as bananas, oranges and raspberries, as well as in meat, milk, eggs, and so on.
Another excellent source of magnesium is the natural mineral water Donat. Per litre, it contains as much as 1,000 mg of magnesium. If you drink 4 decilitres of Donat a day, you’ll easily meet your daily target, and you’ll also look after your digestion.
Learn more about Donat and its benefits for the body.
FAQ
Why is magnesium such an important mineral for athletes?
Magnesium helps muscles function normally and perform better. It supplies them with energy and supports faster recovery during rest. It’s also important for sleep, our immune system, and concentration.
Do athletes need more magnesium?
According to studies, more physically active individuals need between 10% and 20% more magnesium than those who do not exercise. For moderate physical activity, a diet rich in magnesium is sufficient, but for more active athletes, magnesium supplements are also recommended.
When to take magnesium?
If you lack magnesium, it’s best to take it before exercise. The key is ensuring that your body is getting adequate levels of magnesium on a regular basis.
Can I take too much magnesium?
Overdosing on magnesium is rare, but if you’re taking it as a supplement, caution is advised. Too much magnesium reduces heart pressure and pulse and can cause digestive problems.
Which magnesium-rich foods are recommended for athletes?
If you need more magnesium for training, eat more nuts and seeds, leafy vegetables, legumes, and potatoes.
Sources:
- Volpe, Stella Lucia. “Magnesium and the Athlete.” Current sports medicine reports vol. 14,4 (2015): 279-83.
- Zhang, Yijia et al. “Can Magnesium Enhance Exercise Performance?” Nutrients vol. 9,9 (2017): 946.
- Tarsitano, Maria Grazia, et al. “Effects of Magnesium Supplementation on Muscle Soreness in Different Types of Physical Activities: A Systematic Review.” Journal of Translational Medicine, vol. 22 (2024), 629.
- Pethő, A. G., et al. “Magnesium Is a Vital Ion in the Body—It Is Time to Consider Its Supplementation on a Routine Basis.” Clinical Practice, vol. 14 (2024), 521-535.
- Castiglioni, S., et al. “The Central Role of Magnesium in Skeletal Muscle: From Myogenesis to Performance.” Magnesium Research, vol. 37 (2024), 1-11.
- Maier, J. A., et al. “Magnesium and Inflammation: Advances and Perspectives.” Seminars in Cell & Developmental Biology, vol. 115 (2021), 37-44.
- Hamilton, Andrew. “Magnesium – Is It More Important for Athletes Than We Thought?” Sports Performance Bulletin, https://www.sportsperformancebulletin.com/nutrition/magnesium–is-it-more-important-for-athletes-than-we-thought.
- Taylor, Pip. “Why Endurance Athletes Need Magnesium.” Triathlete, 20 Feb. 2020, https://www.triathlete.com/nutrition/race-fueling/why-endurance-athletes-need-magnesium/.
- “The Role of Magnesium in Exercise Performance.” Thorne, https://www.thorne.com/take-5-daily/article/the-role-of-magnesium-in-exercise-performance.
- “Pomen magnezija za športnike.” Atletska Zveza Slovenije, https://slovenska-atletika.si/pomen-magnezija-za-sportnike/.
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