The Benefits of Magnesium

What is magnesium & why do we need it?!

Magnesium is an essential mineral. It is required for 800 enzymatic reactions in the body. It’s needed to form ATP, to activate ATP, to activate vitamin D, to make DNA, RNA, and protein and to help prevent DNA breakdown. It’s also needed for healthy blood pressure, heart rhythm, heart pumping function, kidney function and more.

What are some symptoms of magnesium deficiency?

Muscle cramps/spasms
Photosensitivity
Muscle twitching
Ringing in the ear
Hearing loss
Headaches
Heavy menstrual cramps
Poor mood
Anxiety
Elevated blood pressure
Atrial fibrillation and other arrhythmias
Mitral valve prolapse
Heart failure
Heart disease
Coronary artery calcification
Exercise intolerance

How much magnesium do we need?

Adult men need around 400-420 mg of magnesium, and adult women need anywhere from 310-360 mg of magnesium per day. A more optimal range of magnesium is more around 500 mg for men and 400 mg for women per day.

Why do we need magnesium?

On average, vegetables have lost 25-35% of their magnesium content, meat has lost 10-20%, and dairy has lost 40-70% compared to just 50-100 years ago. Additionally, numerous factors increase the need for magnesium, such as elevated blood glucose, elevated insulin levels, insulin resistance, metabolic acidosis, a diet high in refined carbs/sugar, high fiber/high fat bind magnesium and reduce its bioavailability, aging and low stomach acid, proton pump inhibitors, antacids and over the counter acid-suppressing medications like ranitidine and famotidine.

What is the best magnesium supplement?

Magnesium glycinate and malate have the best bioavailability. Magnesium malate has the greatest uptake into muscle whereas glycinate has better overall bioavailability.

Research Credit: Dr J Denicolantonio

The Reason…

What is your Why?!

Why are you choosing the sport you do?!

I like to call it…

Chasing my Dragon!

Your reason could be to beat depression or because of a dear friend battling cancer, it could be much simpler and be because you love being outdoors smelling the roses… what matters is that YOU know WHY you are doing it!
This reason will get you up at 5am to go for that LSD cycle… or why you brave the bitter cold open water swim.

Don’t confuse this with your GOAL…
That’s something added to your Reason!
Me… I have many Dragons 🐉 to chase… dragons are often fears, often fears you create in your head, and believe in your heart.

On the other side of your Fear – Fruitful success!

Don’t confuse your reason with your Goal!

Post Workout Nutrition…Why Bother?

Why don’t you shoot yourself in the foot…I mean that literally! If you do not focus on nutrition to fuel the most important part of the training process…why are you even training!?

Performance improvement/progression depends on a program of exercises (triathlon & strength training plan) that stimulates cardiovascular and muscular adaptation/improvement – followed by a recovery period – in which the body rebuilds itself, slightly fitter and better as it was before!

Poor Post Race/Workout nutrition will hamper your progression, could negatively impact an injury and certainly will not help you to reach your goals!

Whey Protein shake within 20 mins of ending your workout – proven in medical studies to be the best lean muscle building protein. Protein supplies amino acids necessary to maximise glycogen storage potential. Protein also re-builds and repairs muscle tissue and supports an optimal immune system… (who wakes up with a sore throat every morning when they train hard??!)
Carbohydrate replenishment 30 – 60mins after you end your workout – ensures you take advantage of high glycogen synthase activity – maximising your muscle glycogen stores.
Ideally we want to consume 30 – 90 grams of Complex Carbs and 10 – 30 grams of Protein after a workout with the ratio 3:1 for Carbs to Protein. (The latter varies per size of the individual and race/training intensity, time and distance.)

Endurance Sports Calorie Intake

We often believe we should try and replace all the calories, fluids and fuel we will burn during the race… your body cannot not replenish calories as fast as it can expel calories!

120 – 150 Calories needed per hour /70kg Male Athlete

Always think – least amount of calorie consumption to do the best job! You will race better and faster.

During an Ironman race the aim is to try an replace about 30% to 50% of the calories you burn.

During a Triathlon an average male athlete will burn approximately 800 – 100 calories per hour; females on average burn around 500 – 800 Calories per hour.

Test – test – test your nutrition before your big race. There is no short cuts – if not tested – best not to experiment on race day. Remember that a whole lot of factors can influence your Nutrition Plan on Race Day => Think of all the weather conditions, especially heat & wind! Your quality of sleep will inevitably make a huge difference to how your race will go – influencing not only your mental but also physical performance. Race day nerves is also an important factor to take into account; when nervous, for instance its not a great idea to add more caffeine to the equation…

Many things can all influence your calorie needs on race day…try to have a plan A, B and C.

Electrolyte Supplementation for Endurance Athletes

Electrolyte supplementation is equally important to Calorie intake & control when competing in any endurance event.

Weather factors on race/training day plays a big role, plus carefully consider what the rest of your nutrition plan holds! Especially if the weather will be hot or much hotter than what you are used to train in.

Electrolytic minerals to maintain smooth performance of vital functions – such as muscle contraction.

Muscle Cramps/Spasms linked via medical research to electrolyte insufficiency.

Sodium (Salt) mis-used or overused often! Don’t fall in the trap and eat copious amount of salt tablets…salt is just one of the minerals!

A balance blend of minerals is key to great performance – plus the coordinated dose or amount that your body needs. Look out for Endurance electrolyte products that cover the full spectrum

When you cramp…its too late! (Don’t wait until the engine seize and then add oil!)