Magnesium before exercise: Simple trick for faster recovery
Photo: why taking magnesium before a workout can be beneficial (Photo: Freepik)
Sometimes faster recovery after physical activity does not require a new training plan but a single micronutrient. That nutrient is magnesium, which plays an important role in muscle function, according to Health.
The best time to take magnesium
A study published in the journal Nutrients states that taking magnesium supplements may help muscle recovery, especially if your diet lacks enough of this mineral.
Low magnesium levels can contribute to muscle weakness, cramps, and a higher risk of muscle damage.
Athletes may need 10–20% more magnesium than people who have a sedentary lifestyle. Long and intense workouts can deplete magnesium levels in the body.
Taking a magnesium supplement about two hours before intense physical activity may improve performance and help reduce muscle soreness.
Why you should take magnesium before exercise
During anaerobic (high-intensity) exercise, glucose in the muscles is converted into lactic acid. Its buildup causes muscle fatigue.
Taking a magnesium supplement before training may help slow lactate accumulation, as magnesium helps regulate glucose levels.
Magnesium supplements are considered safe. Getting enough magnesium may improve overall health and ease muscle pain.
Taking magnesium before a workout may help delay or prevent muscle soreness and fatigue.
Recommended magnesium intake
The recommended daily intake for adults is:
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Women: 310–320 mg
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Men: 400–420 mg
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Pregnant women: 350–360 mg
Eating magnesium-rich foods such as nuts and seeds (pumpkin seeds, chia seeds, almonds, and cashews), spinach, soy milk, edamame, black beans, brown rice, peanut butter, and dark chocolate can help meet the recommended daily intake.
Magnesium citrate, magnesium lactate, and magnesium chloride are absorbed by the body more easily than magnesium oxide or magnesium sulfate.
Who should take magnesium with caution
Some groups of people may experience side effects from magnesium supplements:
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Drug interactions – some medications, such as diuretics and proton pump inhibitors (PPIs), can lead to magnesium loss
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Athletes and active people – regular intense workouts may increase magnesium needs, but you should consult a doctor before taking supplements
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Women – magnesium needs may increase due to changes in progesterone and estrogen levels during the follicular phase of the menstrual cycle
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This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
