Magnesium is a mineral which is essential in the functioning of the nervous system, bone formation, immune system health, maintaining blood pressure and wait for it fellow runners....muscle function. Yes magnesium is important for our muscles to function not only correctly but efficiently. It works in conjunction with calcium and facilitates muscle relaxation. However, this wonderful mineral is easily depleted through strenuous exercise. Runners have an increased need of approx 10-20 % as magnesium is lost through sweat, urine and the stress on the body. Unless you are always replenishing your stores it is easy to become deficient leading to a slump in your performance...Oh yes!!
Common signs of magnesium deficiency include: muscle cramps and spasms, heart palpitations, nausea, fatigue, weakness, loss of appetite and increased recovery time
You can take a supplement to replenish your stores (powder form is much more readily absorbed) or you can increase your intake of magnesium rich foods. Keep your fridge stocked with these fabulous foods: Almonds, spinach, parsley, garlic, peas, broccoli, cauliflower, celery, asparagus, onion, mushrooms, dark green leafy vegetables, nuts and seeds.
NOTE: more is not better and too much magnesium supplementation can cause diarrhea (remember it is a muscle relaxant) and can interfere with other mineral absorption such as calcium.
Food is the best medicine!!
Run strong, Run happy