Why are runners prone to magnesium deficiency?

SKĐS - For running enthusiasts, magnesium is not just an ordinary mineral, but also key to maintaining endurance, preventing cramps, and protecting the cardiovascular system.

1. The role of magnesium in the musculoskeletal system

Magnesium is involved in over 300 enzymatic reactions in the body, many of which are directly related to energy metabolism and muscle activity. Some studies suggest this number may exceed 600 biochemical reactions, thus confirming the essential role of magnesium for those engaged in high-intensity physical activity.

Content

• 1. The role of magnesium in the musculoskeletal system
• 2. Why are runners prone to magnesium deficiency?
• 3. Signs that your body is deficient in magnesium
• 4. Effective magnesium supplementation strategies
• 5. Important notes to avoid counterproductive effects

First, magnesium participates in energy production through its role as a cofactor in ATP synthesis – the main energy source for muscle cell activity. When magnesium is deficient, ATP production is impaired, leading to fatigue and reduced endurance even with adequate nutrition.

In addition, magnesium contributes to regulating muscle contraction and relaxation. Calcium stimulates muscle contraction, while magnesium helps muscles relax after contraction. The balance between these two minerals ensures smooth muscle function. Magnesium deficiency can increase the risk of abnormal muscle contractions, cramps, or prolonged muscle soreness after exercise.

In addition, magnesium is involved in protein synthesis and tissue repair. During exercise, muscle fibers and connective tissues can suffer micro-damage; magnesium helps the body repair this damage, contributing to maintaining adaptability and recovery after training.

For runners, magnesium is not just an ordinary mineral; it's key to maintaining stamina and preventing cramps.

2. Why are runners prone to magnesium deficiency?

Runners have a higher magnesium requirement than the average person, but they easily lose this mineral through various means.

The two main ways magnesium is lost are through sweat and urine. When running, the body sweats to cool down, carrying away electrolytes, including magnesium. Studies show that high-intensity exercise significantly increases magnesium excretion in urine, exacerbating the deficiency compared to less active individuals. Long runs in hot weather further exacerbate this problem.

Furthermore, the higher the intensity of physical activity, the more magnesium the body uses to produce energy and neutralize free radicals generated during oxidation. Modern diets with many processed foods also contribute to magnesium deficiency. In addition, the habit of consuming too much coffee or sugary drinks hinders magnesium absorption in the intestines.

You may also like

4 'Golden' Foods to Cool Down on Hot DaysIn summer, the hot and humid weather can easily cause internal heat, acne, dehydration, and fatigue. Supplementing with the right foods can help cool the body, detoxify, and soothe the liver.

3. Signs that your body is deficient in magnesium

As a runner, you need to pay particular attention to warning signals from your body:

• Muscle cramps and spasms are the most typical symptoms, often occurring in the calf or foot area while running or even while sleeping.
• Fatigue and muscle weakness are also common symptoms, with a feeling of lethargy and lack of strength in the limbs even without overexerting yourself.
• Heart rhythm disturbances, specifically the sensation of a rapid or skipped heartbeat during strenuous activity, are also a noteworthy sign.
• Finally, difficulty sleeping and prolonged stress can also reflect a magnesium deficiency, as this mineral has a calming effect on the nervous system and improves sleep quality.

The top priority remains natural food sources rich in magnesium.

4. Effective magnesium supplementation strategies

To maintain stable magnesium levels, runners should adopt a multi-layered strategy, ranging from natural foods to supplements when needed.

The top priority remains natural food sources as this is the safest and most sustainable approach. Nuts like almonds, cashews, and pumpkin seeds are the richest sources of magnesium. Dark leafy greens like spinach and kale contain high levels of chlorophyll, where magnesium is concentrated. Whole grains such as oats, brown rice, and legumes not only provide good carbohydrates but are also rich in micronutrients. A small amount of pure dark chocolate helps fight oxidation and effectively replenishes magnesium after a run.

In cases of high-intensity training or inadequate diet, the use of supplements should be considered; easily absorbed forms of magnesium that are less likely to cause digestive irritation, such as magnesium citrate or magnesium glycinate, should be prioritized. The recommended supplemental dose for adults usually does not exceed 350 mg per day from supplements; however, specific needs depend on individual fitness levels and exercise intensity. It is best to consult a nutritionist before supplementing.

Transdermal magnesium supplementation is also a recovery aid used by many athletes. Using Epsom salt to soak feet or bathe after long runs helps relax muscles, reduce swelling and pain, and promote nervous system relaxation. However, it should be noted that the effectiveness of magnesium absorption through the skin is still being studied and has not been definitively confirmed as absorption through the digestive tract.

5. Important notes to avoid counterproductive effects

Although magnesium plays a vital role in many physiological functions, supplementation should adhere to scientific principles to minimize unwanted side effects.

You may also like

Eating bananas every day: Unexpected benefits for your lungs!When the lungs are unhealthy, it can lead to a range of problems, from mild shortness of breath to severe respiratory failure and even death.

Magnesium supplementation is generally recommended in the evening before bed, as it can support relaxation of the neuromuscular system and contribute to improved sleep quality. Conversely, it should be avoided immediately before exercise, especially running, as some forms of magnesium can cause a mild laxative effect, affecting workout performance.

Magnesium also needs to be maintained in balance with other micronutrients such as calcium, zinc, and vitamin D. Vitamin D and magnesium have a reciprocal relationship: Vitamin D supports magnesium absorption, while magnesium participates in the metabolism and activation of vitamin D in the body. Imbalances between these micronutrients can affect the overall absorption and utilization of nutrients.

If symptoms such as diarrhea or abdominal pain occur while using magnesium supplements, consider reducing the dose or choosing a different form of magnesium that is more suitable for your body.

Please check out more videos of interest:

Source: https://suckhoedoisong.vn/vi-sao-nguoi-chay-bo-de-bi-thieu-hut-magie-169260405155104795.htm