Wednesday Wisdom from Framar Health Magnesium for Marathon Training
02 January 2019
Sarah Trimble Nutrition from Framar Health tells us why Magnesium is so important for your marathon training...
No. 1 New Year’s Resolution for Marathon Runners – Get more Magnesium
- Magnesium is the 4th most abundant mineral stored in our bodies and 30% of this magnesium stored in our bodies is stored in skeletal muscles.
- Magnesium is one of the most important nutrients for runners – it plays a crucial role in muscle function and energy production. Let’s take a look at the ways that magnesium can support marathon training.
- When we exercise for extended periods (such as a run that is longer than 45 mins) of time we need to break down a form of stored glucose called glycogen to release energy. Magnesium plays an essential role in this break down process helping to provide us with enough energy to keep training.
- Magnesium reduces the build-up of lactic acid in muscles during exercise and therefore prevents muscle soreness and spasms and supports post-exercise muscle recovery.
- Magnesium is necessary for muscle relaxation and insufficient levels can result in muscle tension, spasms and cramping and lead to an increased risk of muscle injury.
- As your activity level increases so do your magnesium requirements (because you are using more to produce energy and support muscles) by as much as 10-20%, and runners are often found to be magnesium deficient, resulting in symptoms such as cramping, headaches and poor sleep patterns. If you aren’t getting enough magnesium it can seriously impact athletic performance –resulting in inefficient energy metabolism and decreased endurance.
- Up your intake with foods such as green leafy vegetables such as kale, spinach, rocket and broccoli, nuts such as almonds and cashews and hemp seeds – however it can be hard to get enough of this essential nutrient from the diet.
- A supplement that provides about 300mg of magnesium daily is recommended to support dietary intake – Lambert’s Magasorb or Lambert’s Sport Multivitamin.
- To get magnesium into the muscles to support muscle recovery and prevent injury you can absorb magnesium through the skin. This is called TRANSDERMAL absorption and it is the quickest way to increase tissue magnesium level. Better You have a fantastic range of magnesium bath salts, gels and sprays that should be in every runners kit bag. Apply these products after exercise and to any muscles that are tight and sore.