Miraculous remedy. Panacea of all evils (and of all cramps). Magic powder (don't think badly).
His majesty is the magnesium.
If you read about articles on nutrition and supplements - not necessarily sporty - you will have realized that lately magnesium is popping up everywhere… like parsley.
For once, this omnipresence is all deserved.
Index
Magnesium: what it is
It is a chemical element: in particular, it is the eleventh most abundant element in the human body (it constitutes the 0,34% of the mass). Without going into details, this abundance makes it essential for all cells.
All right, let's go into details.
- It is in the composition of about 300 enzymes
- Interacts with the ATP (energy production, anyone?)
- Interacts with DNA and RNA
- It is one of the constituent elements of the skeletal tissue
- Intervenes in synaptic transmission and al operation of cell membranes
- The presence of intracellular magnesium is related to that of potassium, so it is related to its metabolism (as well as football)
Magnesium - it should be said - “puts its own” in a very high number of chemical processes
Where is it (in our body, at least)?
- Combined with calcium and phosphorus, magnesium makes up bone tissue and teeth
- It is found in intracellular and plasma fluids
- It is located in protein and nucleic acids
Magnesium deficiency
If you follow a balanced diet it is difficult for you to lack it, given the presence of this element in many foods. However, many studies show that many people do not take them through the diet the recommended daily amount.
It is the condition of hypomagnesemia - the low magnesium content in the plasma - is actually quite common.
But if you tend to have abundant sweating, or if you are an athlete of endurance, it is possible that your body has a greater need to "replenish" the stocks of this element.
Le consequences of a temporary lack of magnesium?
- The notorious muscle cramps
- Weakness
- Fatigue
- Asthenia
Whether you are a sportsman or practice CrossFit®, the first of these symptoms will certainly not be unknown to you.
How to supplement magnesium
As always, there are two ways to integrate:
Food integration
You find it especially in vegetables. Oilseeds and starches contain it, whereas legumes, cocoa and whole grains (wheat, rice and rye) are particularly rich.
It is also present in quantity in some spices, sweet fruits and green leafy vegetables (since it is a constituent element of chlorophyll).
Supplement integration
More than solving a lack of food and chronic magnesium - which is difficult to monitor - they are used magnesium supplements or of magnesium and potassium to keep the electrolytic balance stable in conditions of prolonged effort (endurance sport) or sports activity and intense sweating in the summer months.
Among the various magnesium compositions which you can use, citrates, chlorides, lactates and aspartates seem to be more readily bioavailable than oxides (which is obviously the most used form).
For the rest, the considerations to make about supplements concern the ease of intake (tablets or powder? The latter dissolves quite easily in water?) and the flavor (supplements are often added with citric acid).
To reassure you ... there is no risk of overdoing magnesium supplementation (net of some particular kidney disease).
A secret
Magnesium is also a sleep aid, so much so that it is found in the supplements dedicated to it. If you have any problems with sleep patterns, you can take part of your magnesium supplementation after dinner: it will certainly help you get a better rest.
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