Is Magnesium Good as a Pre-workout? According to a Dietitian

Magnesium is key for exercise, impacting muscle contraction, relaxation, and strength [1]. When training, your body uses magnesium quickly, especially during intense workouts [2]. It aids in muscle movement, oxygen flow, and clearing lactic acid from muscles.

Crucially, magnesium helps muscle recovery by boosting protein synthesis and reducing muscle inflammation, as shown in "Effects of Magnesium Supplementation on Muscle Soreness and Performance" in the Journal of Strength and Conditioning Research [3].

Since starting advice magnesium supplements to my patients, I've seen a noticeable boost in their exercise performance. It's been great for glucose metabolism, keeping their blood, muscles, and brain well-supplied during tough training.

So, here are four big reasons to consider magnesium supplements for your fitness regime.

1. Magnesium Boosts Energy Levels

The synthesis of ATP requires magnesium-dependent enzymes, which are needed for efficient hydration.

The signs of magnesium deficiency include loss of appetite, low energy levels, fatigue, muscle weakness, and nausea. As the symptoms worsen, numbness, irregular muscle contractions (spasm), and abnormal heart rate rhythm can occur.

Other signs and symptoms of magnesium deficiency include:

•  Marginal magnesium deficiency imparts the workout muscle performance and will amplify the negative consequences of intense physical exercise.

For example, without sufficient magnesium levels, your body switches to anaerobic metabolism. This allows the build-up of lactic acid, which is usually associated with muscle soreness and spasms [9]:

•  A magnesium deficiency can also lead to muscle and nerve cramps and shin splints, especially after the workouts. It impedes the recovery period and makes you susceptible to injuries.
•  Chronic deficiencies in magnesium are also implicated in reduced bone health. Remember, nearly half of the body's magnesium is stored in the bone and is essential for bone health.
•  Inadequate intake is associated with bone disorders such as osteoporosis, anemia, and bone loss.

Magnesium deficiency effects are pronounced in athletes due to increased sweat and urine production during exercise.

Depending on the intensity of the exercises, athletes may experience losses of up to 20%, according to the research "Update on the relationship between magnesium and exercise" published in PubMed [10].

Athletes who are particularly at a greater risk for magnesium deficiency are those practicing restrictive dieting or those who cut calories for weight loss.

Boosting my patient's magnesium levels transformed their workouts and energy. Key to this was eating unrefined whole grains like wholemeal bread and pumpkin seeds.

Magnesium is found in both plant and animal foods. Other sources include green leafy veggies (spinach, cabbage, broccoli), nuts, peas, seeds, lentils, dietary fiber-rich foods (dark chocolate, tofu, seeds, whole grains), and various types of water, though levels vary by source and brand. Surprisingly, milk and dairy aren't magnesium-rich.

Remember, magnesium is soluble, so boiling vegetables can lead to mineral loss. In cereals and grains, magnesium is mainly in the germ and bran, making unrefined grains richer in magnesium than their refined counterparts.