What is Magnesium? 

Magnesium is an essential mineral found in the muscles and soft tissues. It is one of the electrolytes and is lost in small quantities through your sweat. It plays a role in preventing bone loss and is an important component for proper bone health. It is also required for energy production and therefore may help improve strength, power, and endurance performance. Due to sweat losses, athletes are likely magnesium deficient, and supplementation can help to compensate. 

How much do I need? 

It is recommended that women consume 310-320mg and men consume 400-420mg of magnesium per day. It is best to obtain these amounts through food, but if you are deficient or in a heavy training period, it is safe to supplement up to 350mg per day. 

What are good sources of magnesium?

• Pumpkin seeds 

• Almonds

• Spinach

• Black beans 

Try this high-magnesium recipe:

High magnesium spinach salad:

• 16oz washed spinach 

• 16oz washed and sliced strawberries 

• ½ cup sliced almonds

• ½ cup sliced red onion 

• 1 cup feta cheese 

Poppy seed dressing

• ¼ cup olive oil 

• 2 Tbsp plain Greek yogurt 

• ½ Tbsp lemon juice 

• ½ Tbsp apple cider vinegar 

• 2 tsp honey 

• 2 tsp poppy seeds (add chia seeds for extra magnesium)

• Dash of salt and pepper 

If you are going to use a magnesium supplement, keep in mind there are different types that have slightly different effects in the body. Using a magnesium bisglycinate or glycinate is preferred for athletes.