Magnesium & Sport

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How effective is magnesium in sports?

More performance, fewer cramps: Magnesium is an important mineral, especially for active athletes. Because it can maintain muscle function and performance in the long term. Find out more about the right magnesium requirements for athletes and what to look out for during training.

What does magnesium do in sports?

If you want to keep fit, you should make sure you eat a diet rich in magnesium to maintain vital muscle function in the long term. Top athletic performance is only possible with a good supply of the high-performance mineral magnesium. By the way, you don't have to be a competitive athlete. We need magnesium not only for the interaction of muscle tension and relaxation. Among other things, the mineral also ensures our energy and protein metabolism or promotes the bounce of our joints. The daily supply of the mineral is absolutely necessary for the organism, since the body cannot produce it itself.

The energy from our muscles is quickly depleted during heavy physical exertion. Here, magnesium ensures that certain enzymes are released and form energy-rich compounds again. The muscle cells can only release their energy optimally when our magnesium depot is sufficiently filled.

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Magnesium for athletes: Do you really need more?

Athletes need more magnesium than less active people. This is because people who are active in sports put more strain on their muscles:

Magnesium is consumed during every movement, so the magnesium requirement for athletes increases
As a rule, athletes have more muscle mass. Even when they are just resting, the daily consumption of magnesium is higher than in less active people.
During sports, important electrolytes are lost through sweating. Magnesium supports the maintenance of the electrolyte balance and normal muscle function here.

How high is the magnesium requirement for athletes?

Anyone who actively participates in sports is dependent on a balanced magnesium budget. The daily dose recommended by the German Nutrition Society is 300 to 400 milligrams - provided that the magnesium depots in the body are well filled. The specific magnesium requirement cannot be generalized, because:

Magnesium & Sport: Ein ausgewogenes Frühstück hilft

Everyone sweats and engages in sports of varying intensity and duration
The increasing magnesium requirement is not the same for every type of exercise
Not every athlete has the same mass of muscle
Those who have more muscle mass have a consistently higher magnesium requirement

Caution is advised when taking magnesium in combination with other minerals and vitamins. For example, you should only take iron with a time interval.

Magnesium before or after sports?

As a rule of thumb, supplemental magnesium is best taken before exercise. For those who do a lot of sports, we recommend a regular supply of magnesium. A sustained supply is more effective than a single intake before or after exercise. By eating a diet rich in magnesium, you can ensure that your magnesium level is secured.

If there is a magnesium deficiency, it is recommended to take it over a longer period of time so that the empty depots in the body can be filled. The intake of preparations should take place regularly over a few weeks for regeneration. Adjust your exercise limit during this time.

Magnesium & sweating: Prevent undersupply

Magnesium and other nutrients are lost during sports through sweat and the accelerated metabolism. If too much magnesium is consumed from the body's own depot, an undersupply can occur:

Increased loss due to excessive sweating
Pre-existing magnesium deficiency

Typical signs of a magnesium deficiency during sports are muscle and calf cramps. Declining performance can also indicate a magnesium deficiency. A sufficient and regular supply of magnesium during sports can prevent deficiency symptoms.

Magnesium & Sport: Are supplements necessary?

The basis for the supply of magnesium and other essential minerals is a balanced diet. However, many people do not manage to meet their increased magnesium requirements through their diet. High-dose dietary supplements such as Magnetrans® 400mg duo-active, Magnetrans® 375 mg ultra, Magnetrans® 375 mg direct granules or Magnetrans® 375 mg drinking granules help to ensure an adequate supply of magnesium.

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