After vitamin D, magnesium is the most common nutritional deficiency in the Western world—which is potentially bad news for those of us who are trying to smash our fitness goals, since there is a strong link between magnesium and muscular performance.
If you're not performing your best when you train, you won't be getting the results you want, and while your hard work won't be for nothing exactly, your physical aesthetic and performance won't reflect your actual effort.
Magnesium and Muscles: The Connection
Think of magnesium like a natural muscle relaxer. Studies have shown that inadequate magnesium intake can cause muscle cramping and help your muscles better recover in between your workouts.
So, when you have enough magnesium, your bulging biceps and killer quads are more likely to be rested and ready to crush your next workout with us on BodyRock+. Not a member? Join now for a 7-day free trial! It's no risk, and all reward.
Signs of Magnesium Deficiency
Magnesium deficiency mostly commonly presents itself through increased anxiety and stress, muscle cramps, and headaches. In fact, many people who suffer from depression and anxiety show magnesium deficiency—just another reason to make sure you're getting enough!
How Much Magnesium Do You Need?
Most adults are good with 400 milligrams of magnesium per day, but experts suggest an additional 200 milligrams for people who lift. Check with your doctor before you supplement. Because magnesium relaxes your muscles—including your bowels—too much magnesium can result in diarrhea.
Sources of Magnesium for Muscle Health
You should able to get most of your magnesium from foods. Solid sources of magnesium for muscle health include:
- leafy greens
- cacao nibs (1 ounce)
- cocoa powder (1 ounce)
- cashew (1 ounce)
- Brazil nuts (1 ounce)
- avocado (1 medium)
- pumpkin seeds (1/4 cup)
- sesame seeds (1/4 cup)
- sunflower seeds (1/4 cup)
- winter squash (2 cups)
If you do take a supplement, consider magnesium citrate since it has the best absorption rate.
Make Sure You’re Getting Enough Magnesium for Your Muscles
Protein is important, but it’s not the only nutrient that’s crucial for crushing your fitness goals. Magnesium can help your muscles rest and repair, making this mighty mineral a must-have for muscle building.
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