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ALL ABOUT MAGNESIUM: WHAT FOODS, WHAT COMPLEMENTS AND ROLE IN MUSCULATION?

Do you feel painful muscle cramps after intense training? These unpleasant pains are often the cause of a lack of magnesium. Indeed, after hard training or certain stress, your need for minerals increases: it is therefore important to provide the necessary contribution to your body. In this way, you bring your work-out bodybuilding to the maximum and help your body recover after a hard session.

In which foods do we find the most magnesium? When to take magnesium? How does magnesium appear in the body? We show you everything you need to know about this nutrient.

WHAT IS MAGNESIUM?

An essential mineral, our body needs it because it can not produce it itself. Only a balanced diet will allow you to bring enough magnesium to your body.

It is one of the most important electrolytes along with calcium and potassium. The electrolyte is generally meant positive ions that conduct electricity. Thanks to this peculiarity, they participate in many metabolic processes. These include a role in the regulation of fluid balance, cell excitability, and energy metabolism.

More than half of the magnesium is in the bones and much of it is in the muscles. And 1% of all your magnesium is in the blood.

THE DAILY NEED

WHAT IS THE PERTINENT DAILY DOSE OF MAGNESIUM?

In order for the body to be sufficiently fed with magnesium, the satisfactory intake recommended by ANSES is 360 mg for women and 420 mg for men. For example, 100 g of sunflower seeds will fill almost all of your daily intake.

WHAT CASES ARE MAGNESIUM COMPLEMENTS NECESSARY?

Do you train a lot or have a stressful daily life? So it is important to pay attention to your magnesium intake. Indeed, during an intense training session, your body loses a lot of body fluids and therefore a lot of minerals. Therefore, in case of high need, we recommend our vegan magnesium and zinc capsules.

ZINC AND MAGNESIUM FOR BETTER PERFORMANCE

WHEN TO TAKE MAGNESIUM: AFTER OR BEFORE SPORT?

We advise you to take 3 capsules before going to bed, and as soon as possible on an empty stomach. Make sure the last meal is 2 hours old. Since calcium prevents the assimilation of magnesium, capsules should not be ingested with dairy products.

ZINC AND MAGNESIUM – THE REASONS FOR THIS COMBINATION

These two minerals are generally not sufficiently consumed via diet. However, they occupy important physical functions, which often justifies complementary consumption. You avoid a deficiency and provide enough minerals to your body.

A SURFACE OF MAGNESIUM: IT IS POSSIBLE?

WHEN ARE OVERDOSE?

We are talking about an overdose of magnesium, namely a high level of magnesium, from 1.6 mmol / l and more. In comparison: the level of magnesium in the blood of an adult during a normal intake is between 0.73 and 1.03 mmol / l.

An overdose of magnesium, however, is rather rare and it appears most often in parallel with other health problems. Indeed, your body will naturally stop overdose via kidney function.

OUR BALANCE SHEET

Magnesium is vital for the body and mind. This mineral plays an important role especially for the relaxation of the muscles. Since it can only be assimilated through diet, care must be taken to consume enough foods containing magnesium. If you do intense and regular workouts and you are unable to fill a high magnesium requirement with your diet, we advise you to take supplements. So you avoid a deficiency and allow your muscles to relax after a difficult training session.

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