My magnesium requirements for sport

We lead a life in motion. Some are physically active in their job or have a demanding hobby. Others love their evening jog or pedalling in their free time or enjoy a team sports. Whatever form of exercise we do, all activities have one thing in common: we use up energy and perspire. Depending on our intensity and fitness level, 0.8 of 3 litres of fluid are lost per hour. As we lose fluids, we also lose magnesium. In addition, magnesium is a central factor in energy metabolism, so that any energy expenditure results in the consumption of magnesium. These are reasons why we have elevated requirements for magnesium during sport and heavy physical exertion. Active people should compensate for this loss of magnesium. This keeps us efficient and fit for our life in motion.

Feeling our muscles working, our breathing finding its rhythm and the blood flowing through our veins is good for us. Muscles, lungs, veins: However, our physical “assets” need nutrients in order to fulfil their functions. The muscles are put under a lot of strain during sport. They stretch and contract, often over extended periods of time. From the fibre to the bundle, the muscles deliver top performance during sport. No wonder they have a particular need for energy. Magnesium plays a decisive role in supplying these muscles.

The powerhouse mineral of magnesium is of great importance for energy metabolism, as the enzymes involved in glucose metabolism require magnesium for activation. The mineral is also the central component of our body’s energy molecule, adenosine triphosphate (ATP). Without magnesium, no energy can be provided. In addition, an insufficient supply of oxygen leads to the formation of lactate, which affects physical resilience. Magnesium can lower the lactate level and thus have a positive effect on athletic performance. It is important to compensate for magnesium losses through perspiration in order to avoid muscle problems.

Anyone who engages in sports knows these moments: The muscles feel hard, the body seems to tense up, the movements get out-of-round. This sends a signal to our body that it is missing something. If these signs are present, a potential magnesium deficiency should be discussed with a medical professional. Without nutrients, our body as a whole cannot function. Movement becomes more difficult and regeneration takes longer. We should therefore ensure a continuous supply.

It goes without saying that we drink during and after athletic activity to compensate for the high fluid loss. A rule of thumb recommends refuelling with one and a half litres of water for every litre of perspiration. But what about electrolytes? These reservoirs are often also empty after sport. The consequences can be muscle discomfort and poor regeneration. Anyone who does sport should make sure they have a sufficient supply of magnesium, as individual magnesium requirements can be higher depending on the intensity of the sport. First and foremost, attention should be paid to a magnesium-rich diet. We recommend our Magnesium-Diasporal^® 375 activ Drinkable Granules as a supplement in case of elevated requirements.

Exercise is good for our bodies, but it also challenges them. That’s why we should consider the following tips before and after exercise:

Drinking a glass of water before exercise prevents dehydration. Furthermore, water does not affect your electrolyte balance.

Warming up is an essential part of exercise, preparing tendons, ligaments, muscles and joints for movement.

We lose magnesium through perspiration during exercise. We should therefore replenish our magnesium stores after exercise. Foods rich in magnesium, such as beans, peas and porridge, or high-dose magnesium supplements that are readily available to the body are suitable for this purpose.