Athletes and active individuals have higher daily nutrient-intense training and exercise. Magnesium in particular is an important mineral for muscle function, energy production, and nervous system activity. Chronic magnesium deficiency is common among athletes. Supplementing with magnesium glycinate they optimize performance, recovery, sleep quality, and overall health.

Prone to magnesium deficiency

Magnesium is necessary for over 300 vital enzymatic reactions that influence muscle contraction, protein synthesis, glucose control, blood pressure, and much more. It’s also required to activate vitamin D which most athletes are deficient in as well. Despite its unequivocal importance, surveys estimate that 70-80% of Americans fall short in dietary magnesium intake. Athletes are at an even greater risk for the following reasons:

  • Increased magnesium loss through sweat during training sessions
  • Intense workouts that create oxidative stress and raise magnesium requirements
  • Higher protein intake which increases magnesium excretion
  • Use of common medications like diuretics that deplete magnesium stores
  • Suboptimal intake from a diet higher in processed foods and low in magnesium-rich fruits, vegetables, nuts and seeds

Without sufficient magnesium to support energy metabolism and muscular contraction, an athlete’s performance suffers significantly.

Improved energy levels

As an essential cofactor for ATP production and activation of B vitamins, magnesium plays a major role in energy cycles. Magnesium glycinate helps athlete’s combat fatigue during training and competition for enhanced endurance and stamina.

Reduced muscle cramps

Magnesium is necessary for proper muscle contraction and nerve impulse transmission. Athletes deficient in magnesium are at higher risk for painful cramps and spasms, especially during activity. Magnesium glycinate helps prevent and relieve cramping.

Faster muscle recovery

The muscle damage that occurs during intense exercise increases magnesium requirements. how to choose best magnesium supplement studies show magnesium supplementation allows muscles to recover faster after strenuous workouts and injury.

Better sleep quality

Sleep is when muscle fibers regenerate and hormones are balanced. Magnesium glycinate helps athletes fall asleep faster, sleep more soundly, and spend more time in reparative REM sleep after tiring workouts.

Improved cognitive performance

Magnesium glycinate easily crosses into the brain where it activates pathways important for focus, concentration, memory retrieval, and processing speed translating to better performance under pressure.

 Magnesium glycinate supplements

Magnesium glycinate supplements are widely available in capsule, tablet, powder, and liquid forms. Here are some tips on effectively using magnesium glycinate:

  1. Take 300-500 mg daily in divided doses for optimal effects.
  2. Adjust your dose based on individual tolerance to find the right amount.
  3. Take it with food for enhanced absorption and to minimize side effects.
  4. Time one dose around lunchtime and the other dose before bed.
  5. The best time for sleep benefits is taking it about 30-60 minutes before bedtime.
  6. For exercise performance, take some in the morning and again an hour before your workout.
  7. During intense training cycles, try increasing your dose to maximize muscle recovery.

Proper supplementation with magnesium glycinate helps athletes recover faster, perform better under pressure, think more clearly, and sleep more soundly. Together with training, it gives a powerful edge to maximize athletic potential.