Magnesium for Athletes: Everything You Need to Know
Nutrition and Wellness

Magnesium for Athletes: Everything You Need to Know

January 08, 2025 3 min read

Magnesium is an essential mineral that supports numerous functions in the body, from muscle and nerve function to bone health and energy production. But not only is it great for overall health, magnesium is especially important for athletes.


This article covers everything you need to know about magnesium, including its benefits, sources, and recommended intake.


What is Magnesium?


Magnesium is a mineral required for over 300 biochemical reactions in the body. So it plays an integral role in various bodily functions, and is crucial for maintaining cellular health.


Magnesium exists in two main forms:


Dietary Magnesium: Found in foods like leafy greens, nuts, and seeds.
Supplemental Magnesium: Available as magnesium oxide, citrate, glycinate, and other forms to address specific health needs.


Why is Magnesium Important?


Magnesium is essential for several vital functions:

 

  • Muscle and Nerve Function: Magnesium regulates muscle contractions, including the heartbeat, by balancing calcium and potassium. It also supports nerve function, helping to transmit signals effectively.
  • Energy Production: Magnesium helps convert food into energy and aids in the production of adenosine triphosphate (ATP), the body's main energy source.
  • Bone Health: Around 60% of magnesium is stored in bones, where it contributes to bone density and strength. Also studies have shown that adequate magnesium intake is associated with higher bone mineral density, potentially reducing the risk of osteoporosis.
  • Heart Health: Magnesium is involved in maintaining a steady heart rhythm and blood pressure. Research suggests that low magnesium levels may increase the risk of hypertension and other cardiovascular conditions .
  • Mental Health: Magnesium influences brain function and mood. Some studies link low magnesium levels to depression, anxiety, and other mood disorders. Emerging research suggests magnesium supplementation may help improve mood in certain individuals.


Another reason it’s so important is that over 60% of people do not get their RDI (recommended daily intake) of magnesium.


19% of people do not get even HALF of their RDI. Because of this people may not even realize what benefits they're missing out on. And what it would be like if they hit their RDI.


This mineral is one of the most beneficial things to consume, however most people do not get what they need.


Recommended Intake


The recommended daily intake of magnesium varies by age, gender, and life stage. Here are the general guidelines:

 

  • Infants (0-6 months): 30 mg
  • Children (1-3 years): 80 mg
  • Children (4-8 years): 130 mg
  • Adolescents (9-18 years): 240-410 mg (higher end for males)
  • Adults (19-30 years): 310 mg (females), 400 mg (males)
  • Adults (31 years and older): 320 mg (females), 420 mg (males)
  • Pregnant women: 350-400 mg
  • Breastfeeding women: 310-360 mg


Sources of Magnesium for Athletes


Magnesium can be obtained from a variety of foods and supplements:


Food Sources:

  • Leafy Green Vegetables: Spinach, kale, and Swiss chard are rich in magnesium.
  • Nuts and Seeds: Almonds, cashews, pumpkin seeds, and chia seeds provide a concentrated source.
  • Whole Grains: Brown rice, oats, and quinoa contain magnesium.
  • Legumes: Black beans, lentils, and chickpeas are good plant-based sources.
  • Fatty Fish: Salmon and mackerel contain moderate amounts of magnesium.
  • Dark Chocolate: High in magnesium and offers antioxidant benefits.


Supplements: Magnesium supplements are widely available and may be beneficial for those with dietary restrictions or increased magnesium needs.

 

Magnesium citrate and glycinate are often recommended for better absorption, while magnesium oxide is common but may cause gastrointestinal discomfort in some individuals.


Deficiency and Toxicity


Magnesium Deficiency: Symptoms of magnesium deficiency can include fatigue, muscle cramps, weakness, and irregular heartbeat. As well, chronic deficiency has been associated with conditions like osteoporosis, cardiovascular disease, and type 2 diabetes.

Those at risk of deficiency include people with gastrointestinal disorders, alcohol dependence, older adults, and those with diets low in magnesium-rich foods.


Magnesium Toxicity: Magnesium, particularly from supplements, can lead to toxicity. Symptoms include nausea, abdominal cramps, and diarrhea. And in severe cases, high doses can cause low blood pressure, irregular heartbeat, and respiratory issues.

 

The upper limit for supplemental magnesium is 350 mg per day for adults. However, higher doses may be appropriate with medical guidance.


Conclusion


Magnesium is not only vital in supporting muscle function, energy production, bone health, heart health, and mental well-being, but is also essential for athletes. Ensuring you get the recommended amount through a balanced diet and, if necessary, supplements can help maintain overall health.


If you suspect a deficiency or have specific health concerns, consult with a healthcare provider to determine the best approach to meet your magnesium needs.


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FAQ

Porrada is a Portuguese term commonly used in Brazilian Jiu-Jitsu (BJJ) and Brazilian culture to describe a tough, intense, and gritty style of training or fighting. The direct translation of porrada from Portuguese to English is "beating" or "brawl." It embodies the spirit of going all out, giving your maximum effort, and pushing through challenges. In BJJ, practicing porrada means training with high intensity and determination.

This website is a collection of resources curated by grapplers, for grapplers. Our goal is to provide you with all the information you need to succeed. Whether you want to learn about nutrition, training on the mats, lifting, or anything in between, we are here for you. We want to see you on the podium most of all, and we hope to help you do exactly that. If you have any questions, feel free to shoot us an email or DM us on any of our social profiles!

There are two main ways you can get started with training: 1) You can find a BJJ gym near you and do a trial day, or 2) you can create your own mini home gym and start training with friends. Option #2 is how our team at Porrada got started! We ordered 1-inch thick puzzle mats in a 10’x10’ square and began training using online resources. If you do start with the second option, we recommend eventually finding a gym down the road in your career. It will help you by allowing you to roll with more people and receive high-level instruction.

BJJ is quite similar to wrestling. Both start standing and use takedowns as a method to score points. Both use very similar mechanics overall. The main differences are that there are no pins (you can be on your back in Jiu-Jitsu), BJJ involves submissions, and the points system for each is very different. BJJ grants points for takedowns/sweeps, back control, mount, guard passes, and knee on belly. Wrestling grants points for takedowns, escapes, and back points (back exposure for freestyle).

BJJ is a very unique sport in many ways. There are so many incredible benefits to training Jiu-Jitsu. The biggest reasons we advocate for it are the mindset training and the added ability to defend yourself. In BJJ, you are forced to humble yourself over and over again, every single day. This sport is a great way to mature rapidly and generally become a better person (in our opinion). You will also have a better ability to defend yourself than 99% of the population—a pretty big bonus.

You’re never too old to start training! We see people on the mats of all ages and sizes. Large and small, old and young can, and should, train BJJ. If you are on the older side, it is perfectly acceptable to take it slow and learn at your own pace. You don’t always have to go full speed—don’t worry. There are typically also classes that separate people by goals. Certain classes are for those who want to compete, some are for general instruction, and some are specifically for self-defense teachings. There is a place for everyone on the mats.