Magnesium for Muscle Recovery
WHAT IS IT AND WHY IS IT IMPORTANT?
Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives).
Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm.
Below you will find the RDA for eating or taking Magnesium.
*Adequate Intake (AI)
WHY DO WE AS THERAPIST'S LIKE IT?
Researchers studying marathon runners found magnesium to be the most highly depleted electrolyte in athletes, followed by potassium.
Magnesium, for athletes especially, is a vital mineral required for the mechanism of muscle relaxation to occur.
With a lack of magnesium, our muscles would remain in a permanent state of contraction, which is why this mineral is a particularly important consideration for athletes and the fitness community. The combined factors of stresses placed upon the muscles and the natural loss of electrolytes during exercise means that the replenishment of magnesium for muscles and their recovery is crucial.
Aside from supplements, here are a list of food to better help your muscle relax better.
Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body <2,9=">9</a>">.
*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for magnesium is 420 mg for adults and children aged 4 years and older <11=">11</a>">. FDA does not require food labels to list magnesium content unless magnesium has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
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