Engaged in physical exercise, your muscles contract and relax. Calcium is recognised as the initiator of contractions whilst magnesium initiates relaxation. Excess calcium and too little magnesium can result in muscle cramps and a build up of lactic acid can result. Sounds painful- it is.
Studies show that both brief and longer training sessions deplete magnesium. Early studies also show that decreased exercise capacity can be an early sign of magnesium depletion. Why is this so? Because magnesium is involved in energy production and transportation, acts as a catalyst for many chemical reactions in the body including temperature regulation, is necessary for protein synthesis, transmits nerve impulses and helps to relax muscles. Of course we are using all these systems when we exercise.
Two things to remember about magnesium and exercise
- magnesium reduces lactic acid, which is thought to contribute to post exercise pain;
- magnesium is lost during exercise;
Magnesium works uniquely on the neuromuscular system in that it provides you with more energy even though it acts as a relaxant rather than a stimulant. Magnesium deficiency will result in lowered energy levels. Magnesium’s interaction with calcium can prevent calcium from causing excessive muscular contraction (provided you have enough magnesium). Having an excess of calcium (and a deficiency in magnesium) can result in tension and tightness in all your muscles.This is easily alleviated by incorporating more magnesium in your diet. Relief of symptoms could be experienced quickly.
Am I at risk of magnesium deficiency?
So how do you know if you are at risk of deficiency? Consider the following:
- Diets high in saturated fat, sugar, salt, processed foods, protein, phosphates (fizzy drinks & processed foods) and supplemented calcium are not only deficient in magnesium but increase the need for magnesium in the body.
- Intensive farming methods, the use of pesticides and herbicides, soil erosion and acid rain have lead to soil depleted of its minerals; therefore our plants are often deficient in magnesium.
- Foods that commonly contain magnesium include green leafy vegetables, nuts, seeds and whole grains. However, unlike vitamins which can be manufactured if there is sufficient sunlight and water, the correct minerals must be present in the soil for the plant to have good magnesium content. If there is no magnesium in the soil then there shall be none in the plants that grow on it. So much for the theory that you get all your nutrients from a well balanced diet! This maybe true if you eat organic, provided the organic farmers include a full spectrum of nutrients in their soil.
- Processedfood lacks magnesium. Grains loose most of their magnesium when the bran and the germ are removed to make white bread flour. Magnesium is routinely not fortified in refined foods. Magnesium is also lost into the cooking water if vegetables are boiled.
- Fluoride in tap water binds with magnesium and makes it unavailable to the body. This type ends up taking the place of magnesium in bones and cartilage. Its brittleness increases risk of bone fracture.
- Those suffering from IBS, yeast overgrowth, food allergies, and low stomach acid will experience sub optimal magnesium absorption. These issues must be addressed first.
If you tick several of these boxes you may be deficient. However, remember the benefits of optimal magnesium to racing and performance not to mention your whole health.
- Magnesium acts as a catalyst for hundreds of chemical reactions in the body; including body temperature.
- Magnesium is an energy nutrient. It activates ATP, the storage molecule of the body, so it not only helps the body to produce energy but helps the body to store it.
- It works create structural components of the body i.e. bone and muscle.
- Magnesium is involved in the transmitting nerve impulses, and even our thoughts.
- Magnesium relaxes muscles and balances calcium to prevent cramping, twitching, spasms, exercise induced asthma, and spasms of blood vessels resulting in high blood pressure.
Next Week:
General magnesium requirements
Foods naturally high in magnesium
Eating for optimal magnesium intake (practical approach)