Whether you enjoy running for leisure or implementing a training program into your weekly routine, it’s important your body is always functioning at its best. While it’s estimated up to 75% of the Australian population is magnesium deficient, those who exercise regularly are more likely to become depleted of this essential mineral.
When it comes to exercise, magnesium is involved in several bodily processes that impact muscle functioning. This includes energy production, electrolyte balance and oxygen intake(1), just to name a few. While running, your body accommodates its metabolic needs by redistributing magnesium. Studies have shown, however, that if you aren’t getting enough each day, this can impair your physical performance(1). Even a slight magnesium deficiency can increase the negative impact of intense exercise. It can even worsen issues such as oxidative stress, impairing your body’s ability to detoxify free radicals… no thanks!
As you exercise, sweat and urinary loss can also lower your body’s magnesium levels by around 10-20%(1). So with this in mind, how much magnesium do we actually need? For active females, it’s believed a magnesium intake of less than 220 mg per day can lead to deficiency. To feel your best, the recommended daily amount is between 310-320 mg per day for women and 400-420 mg for men(3). Vital for everyday functioning and improved physical performance, it’s definitely time to up your magnesium game.
Whether you’re a fitness fanatic or have to pep talk yourself off the couch, feeling sore after a run is never ideal. To stay energised for longer, the body converts glycogen to glucose while exercising. For this process to work effectively, the body relies heavily on – you guessed it – magnesium. Without an adequate magnesium intake, the body switches to anaerobic metabolism, burning through carbohydrates and building up lactic acid. Think sore, tired and achy muscles. Nobody wants that.
If you’re a regular runner, chances are you’ll recognise the sharp, uncomfortable feeling of muscle cramps. To recover from an intense workout session without bending over in pain, magnesium enriched products can make a world of difference. Alongside calcium, this important mineral works to prevent painful muscle twitches, cramps or spasms after running(2).
A quick and easy way to increase your magnesium levels throughout the day or before a workout is to apply a magnesium oil. For this, The Base Collective Magnesium Oil is perfect. Applying transdermal magnesium removes the risk of gut irritation and may assist with easing exercise related soreness. This nourishing oil can be applied all over the body for silky smooth skin or directly to the afflicted area for pain relief. Skin on the drier side? We love applying the Magnesium + White Tea Body Balm to deeply hydrate while relaxing sore muscles. Simply throw into your gym bag for fast application on the go. Feel soft, look fit!
The Base Collective content is strictly informational and should not be considered medical advice. See your healthcare professional for diagnosis and treatment recommendations.
Article by The Base Collective Co-founder & Pharmacist Cassie Sanghvi
Image via www.happilygrey.com
(1) www.ncbi.nlm.nih.gov/pubmed/17172008
(2) womensrunninguk.co.uk/nutrition/magnesium-runners/
(3) ods.od.nih.gov/factsheets/Magnesium-Consumer/
(1) Nielsen, FH & Lukaski HC 2006, Update on the relationship between magnesium and exercise, US National Library of Medicine National Institutes of Health.
(2) Macdonald, C 2014, Magnesium For Runners, Women’s Running.
(3) National Institutes of Health n.d., Magnesium Fact Sheet for Consumers, U.S. Department of Health & Human Services.
