The High Performance Nutrition Blog
The one stop nutrition information source for Sports,Fitness and Bodybuilding enthusiasts

The Importance of Magnesium for Athletes in Sports Performance


  • Magnesium ranks 4th in over all abundance in the body.
  • In our body 65% of the magnesium is present in bones and 25% in the muscles and 1% in blood.
  • Magnesium present in the muscles is used up for daily activities.
  • Magnesium is present in bones is used only at the times of dietary deficiency of magnesium. 
  • This mineral is involved in over 300 enzymatic reactions of the body. Some of the functions of this important macro mineral are relevant to endurance  and   strength athlete.               

 Let us first understand the role of magnesium inside our body: 

During exercises muscles require energy; ATP is a high energy phosphate molecule that is produce inside the mitochondria of the cell.  ATP molecules always work with magnesium, and also act as a catalyst and increase the rate of the energy producing reaction. Magnesium generally increases the anaerobic endurance exercises, by supplying phosphate bonds to ADP to form ATP which is required during athletic performance.                    

Magnesium helps to make proteins during athletic performance. During protein synthesis process, magnesium helps in activation of amino acids and aids in transfer of mRNA to ribosome’s component of the cell were proteins are produced.

 During prolonged exercises magnesium is lost through sweat and urine, this can lead to muscle cramps and muscle spasms, and hence magnesium has to be supplemented to athletes during events.

Clinical studies Report 1 :

In a clinical study, 500 mg of magnesium gluconate relieved muscle spasms (within a few days) in an adult female tennis player who was complaining about having muscle spasms associated with prolonged outdoor exercise. This may be due to the fact that mineral losses through sweat and urine are increased during prolonged exercise.

In specific, sweat losses of magnesium may increase during exercise. Increased loss of magnesium from the body has been seen during and after exercise. 

Magnesium is also an important mineral for endurance athletes : Endurance athletes may become magnesium deficient because of increased magnesium losses in sweat. Increased energy expenditure may also cause an increase in magnesium requirements. Magnesium supplementation has also been shown to improve cellular metabolism in competitive athletes

 Magnesium is ubiquitous in its distribution throughout the body. It is  the most abundant positive ion within the cell and is present to some degree in all organs and tissues. Magnesium must be balanced with calcium, sodium and potassium for the proper regulation of nerve impulse transmission and muscle contraction that leads to good health.




2 Responses to “The Importance of Magnesium for Athletes in Sports Performance”

  1. I´m completely agree, Magnesium is a necessary mineral for the human being, it is not posiible to get it in right amounts from the daily foods, so it´s needed to be taken from nutritional supplements.

    • Thank you, Armando for your comments . I am gald to see that you understand the importance of nutritional supplements

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