Magnesium and sport

According to the AFSSA (French Food Safety Agency), in an individual and national food consumption survey 1 (INCA 1) carried out in 1999, about 90% of men and 80% of women do not respect average nutritional needs.

The importance of Magnesium

This mineral is a cofactor of more than 300 enzymatic systems. Its involvement at the level of the organization is great and its fields of action are varied. It is involved in a large number of cellular functions such as oxidative phosphorylation’s, glycolysis, DNA transcription, protein synthesis, stabilization of cell membranes.

The average need is 350 to 380mg per day for an adult.

Magnesium deficiency increases the release of adrenaline, all the more important in the presence of a significant stress (physical, physiological or mental). This causes an increase in intracellular calcium, participating in a leakage of magnesium, especially by urine and blood. But also to a muscular and arterial hypercontraction, favoring spasmodic colopathies, biliary dyskinesia’s, cystitis, dysmenorrhea.

Thus, correct intakes of this mineral contribute positively to the different spheres: cerebral (psychological and nervous functions) and somatic (muscular function, bone structure and dentition, electrolyte balance, normal energy metabolism, protein synthesis, cell division process).

It is important to bring it every day to our body, our body does not produce it! It is therefore important to privilege legumes (split peas, lentils, beans …), dark green leafy vegetables, nuts, wheat germ, fish and seafood, whole grains and whole grain products, some mineral waters … but also chocolate … black.

Then, the mode of cultivation, the treatments, the techniques of harvesting, the refining more or less advanced … favors the variation in the daily contributions in the sportsman. Added to this, stress, large magnesium demander, and needs become very difficult to achieve.

Magnesium and sport

The practice of sport activity increases the losses at the level especially sudoral (30 to 40mg of magnesium per liter of sweat per hour) but also on a metabolic level (enzymatic reactions), hence the interest for some people to carry out cures of marine magnesium generally assimilated by the body (without causing digestive disorders), without exceeding double the ANC. By preferring a diversified and balanced diet, normocaloric with regard to energy needs, a supplement of 5mg.kg-1.day-1 maximum can be scheduled during periods of intense and voluminous efforts, all the more under a hot climate, in order to anticipate any deficits that can lead to cramps or other.

For information, there is no consensus for a reliable indicator of magnesium status.

Nicolas AUBINEAU
Sports Dietitian Nutritionist