When it involves post-workout restoration, each athlete has their go-to formulation. Some swear in contrast remedy, others double down on protein shakes and steak. But for those who’re trying to improve your complement stack with one thing that reinforces restoration and improves sleep, magnesium may be the lacking piece. This powerhouse mineral helps healthy muscle mass, nerves, bones, and blood sugar ranges, making it a key participant in each efficiency and relaxation.
“Magnesium aids energy production, blood-sugar control, bone health, nerve conduction, muscle control, heart health, cognition, mood, and more,” says Samantha McKinney, RD, CPT, Life Time grasp coach and nutritionist. “If someone’s even a little bit low in magnesium, all of those systems are going to be impacted. And you can imagine that there’s a whole trickle-down effect within each one of those areas.”
Why Magnesium Is a Game-Changer for Muscle Recovery
Although most individuals look to magnesium for higher sleep, it will probably additionally do wonders for muscle restoration. This magic mineral helps regulate muscle contractions by balancing calcium and potassium ranges. Low magnesium can result in cramps, spasms, or twitching, particularly after intense workouts.
“Magnesium regulates nerve and muscle function, helping your muscles relax as well as contract,” says McKinney. “If levels fall too low, nerve conduction and muscle contraction can be affected, which could lower muscle strength and power, and even cause muscle cramps when trying to relax.”
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How Does Magnesium Support Sleep?
Magnesium is likely one of the hottest sleep dietary supplements in the marketplace, and for good motive. Unlike melatonin, which helps to regulate your circadian rhythm, magnesium reduces stress and calms the nervous system.
“In addition to supporting melatonin synthesis, magnesium helps regulate stress hormones, making it a good choice if melatonin or other ‘sleep supplements’ don’t seem to work for you,” says McKinney. “Magnesium can help reduce cortisol, the stress hormone, which, for those with a disrupted cortisol cycle, can spike at night.”
How Much Magnesium Should Men Aim For Daily?
Most grownup males want anyplace between 400 and 420 mg of magnesium each day, however that does not imply it has to come back from a complement. “Eating magnesium-rich foods like dark leafy greens, beans, nuts, and legumes is a good place to start, but food alone probably won’t enable you to reach optimal levels if you are under stress or are active, or your diet includes a lot of added sugar.”
Although magnesium supplementation is mostly thought-about secure and most individuals can take it regularly, the standard issues. McKinney suggests magnesium glycinate, magnesium malate, and magnesium threonate for higher absorption.
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