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Gymgoers typically obsess over protein, carbs, and fats, however overlook the little dietary particulars that make a big distinction to their progress.
Take, for instance, magnesium.
Magnesium helps your physique produce vitality, ensures your muscle tissues contract as they need to, and controls irritation. Fall brief, and exercises really feel more durable, recovery slows, and soreness lingers longer.
That’s dangerous information for weightlifters as a result of magnesium deficiency is common, and lifting weights will increase your wants.
Sedentary of us want round 300-to-400 mg per day to keep away from deficiency. However if you happen to elevate weights, your wants increase by round 10-to-20%.
Hitting that focus on by means of weight loss program alone is hard.
Magnesium-rich meals like nuts, seeds, and spinach aren’t staples in most diets. On prime of that, trendy farming has stripped vegetables and fruit of their pure magnesium, and meals processing removes as much as 80% of what’s left.
That’s the place supplementation helps.
A review revealed within the Worldwide Journal of Molecular Sciences confirmed that magnesium dietary supplements enhance energy, scale back irritation, speed up restoration, and restrict muscle breakdown.
One other review revealed in Vitamins reported related findings—magnesium supplementation improves energy and energy and reduces fatigue by serving to your physique use vitality extra effectively throughout train.
Different analysis exhibits supplementing with magnesium may boost testosterone and improve sleep—two issues that make constructing muscle simpler.
In brief, getting sufficient magnesium isn’t a bonus for muscle constructing—it’s a close to necessity.
There are lots of magnesium dietary supplements in the marketplace, however for a kind that’s better absorbed than the commonest varieties, equivalent to magnesium oxide, magnesium chloride, or magnesium taurate, strive Legion’s Sucrosomial® magnesium.
Legion’s Sucrosomial® magnesium supplies 150 mg per serving—sufficient to hit the RDA and probably get pleasure from the advantages of upper consumption for most individuals.
Scientific References +
- Cazzola, Roberta, et al. “Going to the Roots of Reduced Magnesium Dietary Intake: A Tradeoff between Climate Changes and Sources.” Heliyon, vol. 6, no. 11, Nov. 2020, p. e05390, https://doi.org/10.1016/j.heliyon.2020.e05390. Accessed 8 Dec. 2020.
- Maria Grazia Tarsitano, et al. “Effects of Magnesium Supplementation on Muscle Soreness in Different Type of Physical Activities: A Systematic Review.” Journal of Translational Medicine, vol. 22, no. 1, 5 July 2024, https://doi.org/10.1186/s12967-024-05434-x.
- DiNicolantonio, James J, et al. “Subclinical Magnesium Deficiency: A Principal Driver of Cardiovascular Disease and a Public Health Crisis.” Open Heart, vol. 5, no. 1, Jan. 2018, p. e000668, www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/, https://doi.org/10.1136/openhrt-2017-000668.
- Liguori, Sara, et al. “Role of Magnesium in Skeletal Muscle Health and Neuromuscular Diseases: A Scoping Review.” International Journal of Molecular Sciences, vol. 25, no. 20, 2024, p. 11220, www.mdpi.com/1422-0067/25/20/11220, https://doi.org/10.3390/ijms252011220. Accessed 18 Oct. 2024.
- Zhang, Yijia, et al. “Can Magnesium Enhance Exercise Performance?” Nutrients, vol. 9, no. 9, 28 Aug. 2017, p. 946, www.mdpi.com/2072-6643/9/9/946/htm, https://doi.org/10.3390/nu9090946. Accessed 16 July 2019.
- Mathew, Aparna Ann, and Rajitha Panonnummal. ““Magnesium”-the Master Cation-as a Drug—Possibilities and Evidences.” BioMetals, vol. 34, no. 5, 2 July 2021, pp. 955–986, https://doi.org/10.1007/s10534-021-00328-7.
- Papadopol, Victoria, and Mihai Nechifor. “Magnesium in Neuroses and Neuroticism.” PubMed, University of Adelaide Press, 2011, www.ncbi.nlm.nih.gov/books/NBK507254/.
- Brilli, E, et al. “Magnesium Bioavailability after Administration of Sucrosomial® Magnesium: Results of an Ex-Vivo Study and a Comparative, Double-Blinded, Cross-over Study in Healthy Subjects.” European Review for Medical and Pharmacological Sciences, vol. 22, no. 6, 1 Mar. 2018, pp. 1843–1851, europepmc.org/article/med/29630135, https://doi.org/10.26355/eurrev_201803_14605.
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