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  • Sophie Butcher

Eat your greens: magnesium and exercise

Magnesium is involved in many processes that affect muscle function including oxygen uptake, energy production and electrolyte balance. It goes without saying that magnesium levels in your body can affect your exercise performance.

Research has shown that exercise can redistribute magnesium in the body; therefore a marginal magnesium deficiency can impair exercise performance and make the negative effects of exercise worse (e.g., oxidative stress).

During exercise an increased loss of magnesium through urine and sweat can result in an increased requirement of magnesium by 10-20%.

To balance this increased requirement you may benefit from magnesium supplementation of 100 - 300mg per day if you have a magnesium deficiency. This is also known to reduce muscle pain and cramping, spasms and fatigue.

High magnesium foods are essential to a healthy diet and these include: Green leafy vegetables like spinach and swiss chard, raw nuts and seeds, legumes and beans, fish, peanut oil, avocado, wholegrain bread and brown rice.

Make sure you eat a balanced diet full of high magnesium foods to provide you with all the nutrients you need to perform your best and feel good inside and out.

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