Is Magnesium Good as a Pre-workout? According to a Dietitian

Magnesium is important for exercise because it greatly affects muscle contraction and relaxation. The mineral is also associated with muscle strength [1].

Understand that when you train, your body goes through your magnesium pretty quickly, especially during moments of intense training [2].

It’s because magnesium is needed to sustain muscle movement, oxygen delivery, and elimination of lactic acids from the muscles.

The mineral is also crucial for muscle recovery because it impacts protein synthesis and eliminates muscle cell inflammation [3].

Now, here’re four major reasons you need to consider magnesium supplementation for your physical fitness.

1. Magnesium Boosts Energy Levels

The most fundamental benefit of magnesium intake is the provision of energy.

The presence of magnesium activates enzymes in producing ATP, the "energy currency” of the body [4].

When ATP breaks down, it releases energy for all the muscle contraction. Understand that the turnover is quite high when working out tirelessly, so ATP needs to be synthesized quickly.

The synthesis of ATP requires magnesium-dependent enzymes, which are needed for efficient hydration.

Without an adequate supply of magnesium, your body can't generate energy stores fast enough to meet the demands of muscle contractions.

A shortfall limits energy production, resulting in lethargy, fatigue, and muscle cramps.

From my experience, I've felt more re-energized after taking the magnesium supplements. Almost instantly.

The electrolytes make a big difference in my energy production reserves, and I no longer feel fatigued or have chronic tiredness.

In short, magnesium enhances exercise performance and maintains high energy levels.

The signs of magnesium deficiency include loss of appetite, low energy levels, fatigue, muscle weakness, and nausea.

As the symptoms worsen, numbness, irregular muscle contractions (spasm), and abnormal heart rate rhythm can occur.

Other signs and symptoms of magnesium deficiency include:

•  Marginal magnesium deficiency imparts the workout muscle performance and will amplify the negative consequences of intense physical exercise.

For example, without sufficient magnesium levels, your body switches to anaerobic metabolism.

This allows the build-up of lactic acid, which is usually associated with muscle soreness and spasms [9]:

•  A magnesium deficiency can also lead to muscle and nerve cramps and shin splints, especially after the workouts. It impedes the recovery period and makes you susceptible to injuries.
•  Chronic deficiencies in magnesium are also implicated in reduced bone health. Remember, nearly half of the body's magnesium is stored in the bone and is essential for bone health.
•  Inadequate intake is associated with bone disorders such as osteoporosis, anemia, and bone loss.

Generally, the effects of magnesium deficiency are more pronounced in athletes because of increased sweat and urine production during training and competition.

Depending on the intensity of the exercises, athletes may experience losses of up to 20% [10].

Athletes who are particularly at a greater risk for magnesium deficiency are those practicing restrictive dieting or those who cut calories for weight loss.

The best way to top up your magnesium is by consuming unrefined whole grain cereals such as whole meal bread and pumpkin seeds.

But that’s not the only source of magnesium. Generally, magnesium is distributed in plant and animal foods.

Some other sources of magnesium include Green leafy veggies, nuts, peas, seeds, and lentils.

• The green leafy vegetables such as spinach, cabbage, and broccoli.
• Foods containing dietary fiber such as dark chocolates, tofu, seeds, and whole grains.
• Tap, bottled, and mineral water. The level of magnesium may vary depending on the source and brand.

However, contrary to popular belief, milk and dairy products aren't rich sources of magnesium.

Also, magnesium is a fairly soluble mineral, which is why boiling veggies can result in significant mineral losses.

In cereals and grains, the mineral is concentrated in the germ and bran, which is why white refined grains have low magnesium content compared to unrefined cereals.