Magnesium (Mg)

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Magnesium is an essential mineral for proper body function and to maintain good vitality. Exercise may increase the needs in magnesium, making it a essential component of the athlete's diet. Let's take a closer look at this mineral: its role, recommended intake and where to find it.

The role of magnesium

Our body contains 25 mg of magnesium on average, mainly in the bones and the muscles, but also in the nerves and various organs.

Magnesium has many functions, some of which are vital to sport performances, including muscular contraction and the transmission of nerve impulses.

Magnesium is also involved in the production of energy from carbohydrates and lipids.

Finally, it plays a major role in the management of stress.

Magnesium is excreted in the urine every day. Stress or intense exercise are another source of elimination. It is therefore necessary to consume magnesium on a daily basis.

Stress and magnesium

Magnesium is a natural stress reliever. Intensive sport practice, workout, workloads, and most of all competitions are all stress factors adding to those of everyday life.

Stress uses magnesium; when magnesium levels decrease, sensitivity to stress increases. This real vicious circle, exacerbated by the loss of magnesium through sweat, warrants an almost permanent magnesium supplementation in top level athletes.

Recommended nutritional intake

The recommended magnesium intake is 6mg / kg of body weight / day. This amounts to an average of 420mg for a man and 330mg for a women.

Food rich in magnesium

Three categories of food provide interesting levels of magnesium:

  • Mineral waters such as Badoit, Contrex, Vittel, Hépar ... 1 litre provides 65 to 140mg of magnesium. They also have alkalizing properties, which is significant for the recovery period. These waters deserve to be regularly added to our menus.
  • Foods that low in fats and sugars and compatible with a balanced diet such as seafood (150 to 400mg / 100g), legumes, wholemeal bread (90mg / 100g), certain vegetables (spinach, chards) or soya. Soft cooking methods (steam, oven, microwave) preserve most of the vegetable content in magnesium.
  • Foods that should be used sparingly:Cocoa (400mg / 100g of dark chocolate), oilseeds (nuts, hazelnuts, almonds), dried fruits (figs, dates, etc) provide an interesting amount of magnesium.

Detailed information about:

Marie Fauchille
Dietician | Nutritionist
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Advice

Vitamins are micronutrients that are essential to proper body function. They are involved at low concentrations in many vital processes. Provided by food, they fall into two categories:
- Fat soluble vitamins: Vitamins A, D, E and K
- Water-soluble vitamins: Vitamins B and C

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