Muscle recovery is extremely important whether you are an avid athlete or a new gym member. The most common recovery regiment is resting 1 to 2 days in between workouts to prevent injuries. Other regimens involve using supplements, topical muscle creams, and protein shakes to ensure the muscles have the right nutrients. A combination of both rest and supplements can not only help muscles recover faster, but it can lead to an enhancement in muscle performance. This is where magnesium comes in.

 

Magnesium, What Is It?

Magnesium is an essential mineral that is extremely important for bodily functions. This mineral is naturally found in foods, supplements and some vitamins. It can help with regulating blood pressure, keeping your heart rhythm steady, protein synthesis and muscles & nerve function. Additionally, it is important in the development of bone and DNA. Magnesium plays a huge role in energy metabolism and muscle function. These aspects are important when it comes to muscle recovery. The amount of daily magnesium you need is based on your age, gender, and activity level. Unfortunately, most people may not get the adequate amount of magnesium just from diet alone, especially if you are active. The need for more magnesium increases as an individuals’ activity level goes up. Thankfully, there are a few options you can consider incorporating into your routine.

 

 

How Magnesium Helps Athletic Performance

A few studies have found that magnesium can help improve exercise performance. Magnesium helps with muscle recovery and energy production. It blocks calcium uptake and regulates the contraction of muscles, allowing the muscles to reach full relaxation. It also helps sustain high oxygen consumption for athletic performance. Furthermore, magnesium supplements can help improve speed, extension, flexion, rotation, and grip strength. Getting enough magnesium is important — especially in active individuals– for regular body functioning. Low levels of magnesium can cause muscle mass decline and lead to more pain/injury (along with other health-related issues).

 

Ways of Taking Magnesium

 

  • IV Therapy

You can receive instant hydration and access to magnesium through IV therapy. IV magnesium treatments may be useful for those who are deficient in the mineral. It helps treat eclampsia, arrhythmia, acute asthma and migraines.

  • Epsom Salt Baths

Also known as magnesium sulfate, epsom salt baths are made up of magnesium, sulfur and oxygen. Epsom salt can be used to ease health issues, especially muscle soreness. It is dissolved in water where it releases magnesium and sulfate ions. All you have to do is fill a bath with a recommended dose of Epsom and let your body soak in the magnesium.

  • Supplements 

Also known as magnesium sulfate, epsom salt baths are made up of magnesium, sulfur and oxygen. Epsom salt can be used to ease health issues, especially muscle soreness. It is dissolved in water where it releases magnesium and sulfate ions. All you have to do is fill a bath with a recommended dose of Epsom and let your body soak in the magnesium.

  • Food sources 

The easiest way to consume more magnesium is through eating mineral rich foods. Most dietary magnesium can be found in dark, leafy greens. Other food sources include: 

    • Avocados
    • Bananas
    • Nuts 
    • Whole grains 
    • Milk

 

Working It Into Your Routine

 If you are considering adding more magnesium to your routine, start off small. It may be helpful to eat more nutrient rich foods on your recovery days or add supplements to your workout and post-workout regimens. Working magnesium into your routine can look like eating more avocados, learning what the right amount of magnesium is for your body, and taking Epsom salt baths after an entire workout cycle. Since magnesium is easily accessible in many ways, it can be easy to try new things week to week. Finding your routine to maximize magnesium may take a while but it is worth it for muscle recovery. 

 

Conclusion

Magnesium is crucial for muscle function and plays a huge role in muscle recovery that can lead to improved athletic performance over time. Although it can be easily consumed in food products, most diets lack the essential amount of magnesium needed, especially if you are active. There are many accessible ways to increase your magnesium levels for enhanced athletic performance but you should always consult your health care provider before taking new supplements or changing your diet (especially if you have pre-existing health conditions or medications). Additionally, for your safety, it is important to get professional advice for use and dosage. You should also consult with a professional trainer to help create a nutritious food, supplement and recovery plan.

 

 

 

 

 

 

 

 

 

 

 

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