Your muscles need magnesium when you exercise, here’s why and how to get it.

Think healthy muscles think magnesium!

You need magnesium for energy production to make your muscles move, healthy muscle function and exercise recovery. Magnesium also helps relieve tight muscles and cramps. Given half of all Australians don’t get enough magnesium in their diet, it makes sense to top up this vital mineral, and here’s how…

Why you need Magnesium

• Energy production – Magnesium is an essential cofactor in the production of ATP, your body’s energy ‘currency’. You make ATP to ‘spend’ on all the processes in your body including exercise.
• Muscle function – Magnesium is important for muscle contractions and healthy muscle Interestingly, insufficient magnesium levels may actually reduce exercise performance and stamina.
• Muscle recovery – Magnesium helps muscles recover after your workout. You also lose magnesium through your perspiration during exercise. Supplementing can help replenish this loss.
• Muscle cramps – Magnesium helps muscles relax, low levels of magnesium can actually contribute to tight muscles and cramps.
• Hydration - Magnesium is an important electrolyte needed for hydration.

How to get more of the good stuff?

Magnesium rich foods include;

• Fruit – bananas, avocados
• Dried fruit – figs, prunes, apricots
• Nuts & Seeds – pumpkin seeds, sesame seeds, brazil nuts, almonds
• Legumes – soybeans, white beans, black-eyed peas, kidney beans
• Whole grains - brown rice, quinoa, millet
• Dark leafy greens – spinach

Pre-Workout Natural Berry Smoothie

Try this easy smoothie before your next workout to help your energy production and muscle recovery…

• 1 glass of milk / soy milk / almond milk / oat milk - if you drink milk opt for full-fat milk to help you absorb important fat soluble vitamins like vitamin D
• Half a cup of strawberries or berries – go for fresh berries which are in season throughout summer and autumn
• A scoop of protein - If you are after weight loss, go for a low carbohydrate option or pop into Mr Vitamins and ask for the most suitable one for you
• 1-2 teaspoons of flaxseed oil
• 1 scoop of magnesium powder – choose a powder that is naturally flavoured (like the rest of your smoothie) and contains a form of magnesium that is well absorbed such as magnesium glycinate.

Whizz your smoothie with a handheld mixer. You can also add 1-2 teaspoons of LSA (Linseed, sunflower & almond) meal for extra fibre and essential fatty acids. You will also find this in your Mr Vitamins store.

Mr Vitamins recommends

FUSION Organic Magnesium Advanced powder

which contains OptiChel Magnesium (magnesium glycinate) for efficient absorption, plus B-complex vitamins, amino acids and essential minerals to support energy production and recovery after exercise. FUSION Organic Magnesium Advanced powder has a delicious natural, non-allergenic watermelon flavour and coconut water. FUSION Organic Magnesium Advanced powder combines well with Fusion Tienchi Ginseng to promote stamina and enhances muscle recovery after exercise. Find out more about New FUSION Organic Magnesium Advanced powder As always, whatever questions or concerns you have regarding your fitness and health, all you have to do is drop by Mr Vitamins and ‘Ask a Naturopath’.