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Benefits of Magnesium Supplementation

By Sean | In Nutrition, Recovery | on October 28, 2013

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If you attended one of our Nutrition seminars or read Marcus’s “Enter Sandman” post on tips for getting to sleep, you may have heard about the benefits of taking magnesium to help wind down for the evening and improve sleep quality. However, the benefits of magnesium go way beyond just improving your shut eye. Ask knowledgeable strength coaches around the country or do a little research and you’ll find that magnesium is typically one of the top five supplements recommended for athletes (a quick aside:  fish oil, protein powder, and vitamin D also make the list).  Research has estimated that upwards of 85% of Americans are deficient in magnesium, and those who lead an active lifestyle may be in even greater need. Magnesium deficiency is so rampant in large part due to factors such as poor dietary habits, depleted soil, and fluoridated or filtered water.

Here are a quick summary of why you should seriously consider taking a magnesium supplement:

  • 60% of the magnesium in our bodies is found in our bones, in combination with calcium and phosphorus. Magnesium improves bone mineral density – and not getting enough magnesium may interfere with our ability to process calcium. (Whole 9)
  • A higher intake of magnesium resulted in lower fasting blood sugar and lower fasting insulin levels. (The Journal of Nutrition)
  • Magnesium supplementation increases testosterone in athletes (Biological Trace Element Research)
  • Magnesium is important to athletes because it regulates heart rhythm, allows muscles to contract and relax properly, reduces blood pressure, and is necessary to produce ATP (the main source of energy in our cells) which must be bound to a magnesium ion in order to be biologically active (CrossFit Invictus)

Not all magnesium supplements are created equal however.  According to CrossFit Invictus post “Top 7 Supplements for Athletes” by Michele Vieux, look for magnesium “supplements based on amino acid chelates, such as Mg glycinate and Mg malate are much better tolerated by the digestive system and much more absorbable by the body the other (cheap) forms of magnesium such as Mg oxide or Mg carbonate. This is best taken post-workout on an empty stomach. Sedentary individuals need 600 mg a day and larger athletes in heavy training mode could do up to 2,000 mg a day.”  Take too much of a cheaper version of magnesium and run the risk of experiencing unpleasant laxative side effects…yikes.

PurePharma

We just stocked the Intrepid Store with Pure Pharma Mineral capsules which contain high concentrations of amino acid chelate based magnesium as well as zinc to complement the benefits mentioned above and more.  We also carry Pure Pharma Fish Oil and Vitamin D capsules, so check out the Intrepid Store next time you’re in!


WOD 10.28.13

Back Squat 3×5/Wendler

5 Rounds for Time:
1 Rep of Bear (185/123)
10 Chest to Bar Pullups
240m Run

OR

5 Rounds for Time:
6 Unbroken Thrusters (95/65)
8 Pullups
240m Run

One Comment to "Benefits of Magnesium Supplementation"

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