Magnesium is a very important mineral that the body uses for multiple purposes. It is involved in many processes, including optimal muscle function and recovery. We need the mineral every day, but the human body cannot make it itself. That is why we must ensure that we get enough magnesium through our food. Because the magnesium requirement is relatively high, especially when the body is used for endurance or strength sports, extra intake of magnesium in the form of supplements can offer a solution. But when do you take magnesium for the highest effectiveness?
Magnesium is involved in many important bodily processes
Magnesium is one of the most important minerals that the body needs and, as mentioned, plays an important role in many processes in the body. This mineral controls more than 300 different enzymes, which in turn ensure that all kinds of processes in the body run smoothly. A selection from the wide range of processes:
- The production of proteins, enzymes and antioxidants;
- Making DNA and RNA;
- The formation of healthy teeth and bones;
- Increasing resistance to tension and stress;
- De relaxation of muscles, nerves and blood vessels.
Regardless of the fact that each of these processes are important for good health, endurance and strength athletes mainly focus on the latter process: the relaxation of nerves, blood vessels and especially the muscles.
Extra need for magnesium
The muscles are put under long-term tension, especially in endurance sports, such as marathon runners, traitlets and ultra-runners. As a result, the muscles become fatigued. In addition, you lose a lot of fluid through sweating during prolonged exercise, which means that electrolytes (minerals, including magnesium) are also lost. As a result, the magnesium requirement in endurance athletes is higher than in people who are a lot less active. The daily requirement of magnesium is normally 300 milligrams for women and 350 milligrams for men. (Endurance) athletes may have a slightly higher need for the above reasons.
When is the best time to take magnesium?
In general, it is recommended to take a magnesium supplement with meals, as with most other minerals and minerals. vitamin supplements. This allows the magnesium to be absorbed together with the other nutrients in your nutrition. However, there is a more suitable time for athletes to take a magnesium supplement. Since magnesium helps with a healthy electrolyte balance, it is smart to get magnesium just before you start exercising intensively, so that a lot of fluid will be lost. By taking extra magnesium before exercise, you ensure a larger magnesium reserve that runs out less quickly during exercise, so that you can get the most out of your physical performance.