The importance of magnesium in bodybuilding

Ask any sportsperson for a list of supplements they consider useful or even essential for their sport. It's likely to include protein powders such as whey, creatine and a vitamin complex. With a larger budget or more advanced training, the list can be extended to include BCAA amino acids, omega-3s, vitamin D and other stimulants useful for improving performance and/or fat levels.

What we can see is that magnesium rarely appears in this list of important supplements for athletes. This is a mistake, given that 70% of the French population lacks this mineral, and that athletes are particularly affected. The cause lies in the modern diet, which is too low in magnesium, and certain unhealthy lifestyle habits don't help matters. Not to mention harmful factors such as stress, overwork and lack of sleep. All of which adds up to physical and mental fatigue.

So, what is magnesium used for? Where can you find it? And how to overcome deficiencies in bodybuilding and strength sports.

What is magnesium ?

Magnesium is a mineral our body needs for a variety of metabolic and physiological functions, including muscle function. It is also essential for metabolizing energy, keeping bones and the nervous system healthy, and regulating inflammation. All these aspects are important for athletes.

Magnesium is responsible for over 150 chemical reactions in the body, and its role is manifold. In addition to its essential role in muscle contractions, it is involved in protein synthesis, energy production and hormonal activity. It preserves bone structure by binding calcium, boosts immune system activity, fights inflammation, acts positively on the cardiac system, combats free radicals, and helps reduce stress and anxiety.

As you can see, magnesium is no small player! As well as reducing fatigue and boosting energy, magnesium is crucial for good performance and recovery after exercise.

What are your magnesium requirements ?

For an adult, the recommended magnesium intake is 6 mg/kg/day. The RDA (Recommended Daily Allowance) for magnesium is around 350 mg per day for men and 300 mg for women. For athletes, particularly body-builders, doses can be as high as 450 to 600 mg. Nevertheless, the maximum recommended daily dose of magnesium for adults is 420 mg for men and 350 mg for women. Why such differences? Because certain factors can influence the required dose, such as age, lifestyle, diet and health. RDAs are only general recommendations. If in doubt, consult a physician for advice on your specific situation.

With the right daily intake of magnesium, our bodies can avoid a whole host of problems that go beyond a fluttering eyelid! What are the signs of magnesium deficiency in the body? They are many and varied, but athletes often experience muscle cramps - particularly in the calves, fatigue, irritability, anxiety, sleep disturbances, headaches, concentration problems and memory loss. These are the most common symptoms of magnesium deficiency and signs not to be ignored. Also, any deficiency leads to a drop in performance and poor recovery. But this is more difficult to assess and may be due to poor overall nutrition or inadequate training.

Magnesium: good for bodybuilding

If you regularly go to the gym, magnesium may be a mineral to reconsider in your supplementation. Because it can do wonders for you!

As you know, magnesium is partly stored in your muscles, making them strong. It gives you more energy, allows you to rest well and reduce stress too. Without enough magnesium, your muscles will be tighter, and cramps may result. You'll also accumulate lactic acid, which can lead to post-exertion pain and tension. Don't forget that ATP production also depends on magnesium. There's more to energy than carbohydrates and creatine! In short, magnesium is not only the ideal supplement for sport, it's also a useful companion for calming your mind when it's agitated and improving the quality of your sleep.

But what do the studies say? Firstly, studies show that the more active you are, the more magnesium you need. A recent study (1), published in the International Journal of Molecular Science, looked at the effect of magnesium on strength and muscle mass.

The results of this study? Magnesium supplementation was shown to improve strength, muscle mass and respiratory endurance. In athletes, it reduced inflammation and post-exercise muscle soreness. Magnesium is undoubtedly an effective aid in protecting muscles by reducing free radicals, combating oxidative stress (and hence disease) and improving cellular energy output. It also regulates glucose, lipid and protein metabolism, while inhibiting muscle proteolysis. For people with reduced muscle mass/function, magnesium coupled with physical exercise is interesting in helping to improve performance.

These results prove once again the beneficial role of adequate magnesium intake for our muscles, muscle mass, power and performance in and out of sport. Nevertheless, the study shows no effects in people with adequate magnesium levels. But if we assume that the majority of people are deficient, supplementation is, in my opinion, more than sensible, especially if the aim is to gain muscle and strength. Incidentally, the study also points out that many people consume less magnesium than recommended.

Where to find magnesium? Which foods are rich in magnesium ?

If you want to consume more magnesium, it may be worthwhile first to increase your intake of magnesium-rich foods in your diet. In the French population, magnesium deficiencies are common, so it's all the more important to know which foods are rich in it, in order to reap the full benefits of this mineral.

Magnesium is found in many foods, but mainly in chocolate, which is a real magnesium concentrate. It is also present in wholegrain cereals, legumes (such as dried beans, lentils, green beans, flageolet, etc.), dark green vegetables and dried fruits, and oleaginous fruits such as cashew nuts. As magnesium is mainly found in calorie-rich foods, weight watchers are reluctant to consume them. One solution: turn to mineral and sparkling waters, which are rich in magnesium and will help you reach your RDAs. The advantage is that in this form, magnesium is easily assimilated, without adding calories.

Food Quantity of magnesium

Dark chocolate (30g): 35 to 87 mg

Cashew nuts (40g): 100 mg

Almonds (30g): 76.5 mg

Green beans, flageolet (150g): 270 mg

Dry whole-grain rice (100g): 106 mg

Spinach (200g): 92 mg

Mussels (400g): 68 mg

Cooked lentils (200g): 64 mg

Dried pasta (100g): 59 mg

1 banana: 45 mg

Cooked potatoes (200g): 36 mg

Oat flakes (30g): 33 mg

Semi-skimmed milk (200ml): 20 mg

Mineral water Magnesium per liter

Hépar 110 mg

Badoit 95 mg

Contrex: 86 mg

Quézac: 85 mg

Why use magnesium supplements ?

As you can see, there are a number of food sources that are rich in magnesium. Certain foods are rich in magnesium, and it's a good idea to eat them regularly. The problem is that these same foods are also rich in fat, so their consumption will be limited if you're careful. This is often the case for athletes or dieters. But if you have deficiencies, you'll need to take more in-depth action. For many people, active magnesium supplementation is the solution.

No, your multivitamin won't do, as it probably doesn't provide enough magnesium. You'll need a dedicated supplement. The good news is that magnesium supplements are affordable and easy to find. Once you've found the right type for you, you'll be able to feel the effects fairly quickly.

Be careful, however, to choose a quality form that is bioavailable. Otherwise, your body won't be able to assimilate it properly. Magnesium oxide, citrate, glycinate, gluconate, orotate etc. are all available. The best-known and least expensive oxide-based form is not very effective. It's the form least well assimilated by the body. It can cause intestinal problems and be eliminated before being absorbed. So choose something else. The "ideal" form for your body? Magnesium citrate or the bisglycinate form, known for its excellent assimilation. These forms cause fewer intestinal problems, are better absorbed, and are still affordable.

Finally, what's the best time of day to take magnesium? Morning or evening, magnesium can be taken at any time. It's often taken with the evening meal, which is wise because magnesium is a muscle relaxant. But you can take it at lunchtime and in the evening if you divide your daily dosage into two doses. It's up to you to decide what suits you best.

AuthorAlexandre CARPENTIER

Bodybuilding Champion N.A.C 2012

Alexandre shares his bodybuilding experience with MegaGear blog readers