Tag: health

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

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.)
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