Running the Comrades Marathon qualifies me to understand the importance of magnesium for athletes

The importance of magnesium for athletes cannot be downplayed. As a previous long distance runner who has completed the Comrades Marathon on six occasions, I understand the importance of minerals and vitamins for peak performance. Strangely, many people are not aware of the importance of magnesium and they will quickly tell you about minerals such as chromium, zinc, iron and calcium. While these are important, magnesium should not be left out of the equation.

Sadly many coaches fail to understand the importance of magnesium for athletes

Even though magnesium is critical to energy processes in the body, coaches seem to ignore this very important mineral for their athletes. In western cultures, magnesium intake has reduced by 50% over the last 3+ generations. This trend is continuing even as we speak. There has been confusion as to how much magnesium is required for peak sports performance. Current research has revealed that even slight magnesium shortfalls can adversely affect a sports person's performance on the sports field.

Magnesium is second in abundance in humans only to potassium. While it is a metal it is in ionic form in the body. Around 25% of the magnesium is located in the muscle tissue. and about 60% is located in the bones.

Source magnesium correctly if you understand the importance of magnesium in athletes

Many foods contain this very important mineral. Lentils, beans, peas, seeds, nuts, green leafy veggies and wholemeal breads are great sources of magnesium. Refined foods and dairy products are not good sources of magnesium. The only challenge is that farmers do not add magnesium to the soil that veggies are planted in.

The body uses magnesium for more than 325 enzymatic reactions to take place. Some of these include synthesising fat and protein. Muscles relax and contract courtesy of magnesium. The heart depends on magnesium in a big way as well. From an athletes perspective, magnesium plays a big role in the production of aerobic and anaerobic energy. Long distance and short distance runners will benefit from this immensely as will swimmers and other sports that involves constant movement. Magnesium metabolizes adenosine triphosphate (ATP) in the body and this is commonly known as the energy currency in the body. When a person is exercising, the ATP turns over at a rapid rate and the body can only store 30z of ATP at any one time.

Adults who are deficient in magnesium can experience loss of cardiac function and these can be detected on an EKG. It affects the metabolism of both carbohydrates and insulin. Athletes are very dependent on insulin and carbohydrate metabolism. Other diseases that are related to magnesium deficiency include hypertension, asthma, renal conditions, pms and pre-eclampsia. It can even lead to obesity.

There is discrepancy as to how much magnesium should be ingested by adults each day. The Americans have changed their stance on the subject and feel that 400mg per day for men is the correct amount. Women should take about 300 mg. In Britain the feeling is that 300mg and 270 mg for men and women respectively is sufficient. Other quarters reckon that 500mg per day is required.

Whatever the dosage should be, it is certain that people are consuming far less than these amounts. On average men take about 225 mg per day and women take around 228 mg each day. In Britain, research has revealed that the average for both sexes is about 227mg each day. Back in the 80's, it was revealed that athletes were only taking 70% of the required amount. Female runners were even worse off in that they only obtained less than 60% of the RDA.

A survey was done in the USA recently on a group of female athletes who were magnesium deficient. In the first 30 days, the subjects were given a diet that contained only 112mgs of magnesium each day. The subjects were also given 200mgs of magnesium via supplementation. Month two, the supplement was taken away and then reintroduced in month three.

At the end of each 30 days, the subjects were told to exercise at 80% of the max heart rate. At this time, tests such as respiratory gas analysis, blood tests and EKGs were done. The conclusion in layman's terms was the heart and lungs had to work much harder during the periods where the subjects were magnesium deficient. The subjects needed more oxygen to perform and this placed more strain on the heart and lungs. Again in plain terms, the athletes had to use more energy during times of magnesium deficient.

The importance of magnesium for athletes is clear thanks to this research

Athletes need to check their magnesium levels to see if they are magnesium deficient. It is probable that their diets are light on magnesium rich foods. Sugar, alcohol and fatty foods rob the body of magnesium. Many athletes have calorie controlled diets and this alone reduces the magnesium content in the body.

Athletes who display symptoms of cramping muscles, undue fatigue, depression and mood swings, bloating before menses and restless leg syndrome are probably magnesium deficient. Supplementation is inexpensive and has no side effects so it is wise to supplement as insurance against magnesium depletion. Take small quantities of magnesium for athletes more regularly and take the ionic form as the body absorbs it far better than the tablet form.

About the Author:
Lizette has extensive experience in creating home education tools and resources that are available freely from http://www.twinstaracademy.com She also has a lot of experience in dealing with an ADHD child, thanks to her 9-year old daughter. However, she has found benefit from using high quality ionic minerals in the home.