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What is the importance of magnesium during training?

17 July 2019

Although Magnesium is found in many foods, the investigations suggest that approximately 70% of cyclists do not consume enough in their diet.

In other words, you may have a magnesium deficiency Unknowingly, and that can be problematic, since a magnesium deficiency can cause problems with muscle contraction.

Sleep, brain function, energy production and may even increase your risk of death from heart disease.

Why do cyclists need magnesium?

The daily magnesium recommendations shows 320 milligrams for women and 420 milligrams for men. Since magnesium is stored primarily in bones and tissues, it is difficult to assess magnesium levels with a simple blood test.

Because Magnesium helps regulate muscle function and nervous, when you do not get enough amounts, you could increase the excitability of your nerve endings, causing the muscles to contract, spasms or cramps to contract

The best way to determine your magnesium status is to examine your dietary intake, magnesium is involved in energy metabolism and muscle contraction, which is important for athletes, according to Chrissy Carroll, MPH, RD

Can you ingest too much magnesium?

There is some speculation that ingesting enough magnesium in your diet can reduce induced inflammation for the exercise, adds Carroll. In fact, some research suggests that magnesium supplementation can increase athletic performance.

Finally, all cyclists know one good night rest It is vital. And research on the elderly suggests that magnesium supplements can increase the quality of sleep

What foods have magnesium?

To increase your magnesium intake Without the use of supplements, add these foods in your take-away meals. All the numbers below they are extracted from the nutrient databases USDA, and the percentages are calculated based on an RDA of 420 milligrams (mg) (recommended daily amount).

Pumpkin seeds (74 mg by & frac12; cup)

This versatile seed makes a tasty sandwich, and also adds a crunchy flavor to a bowl of grain or salad.

Pumpkin seeds have a great carbohydrate balance, proteins and healthy fats, which makes them a satisfying snack to control hunger training.

For increase the flavor, mix pumpkin seeds in a tablespoon of oil and your favorite seasoning, such as chili powder and lemon juice or cinnamon and sugar, and roast in an oven at 350 degrees for 10 minutes.

Dried prunes (71 mg for 1 cup)

The prunes are reappearing, and rightly so, since this dried fruit is rich in magnesium and fiber. In addition, research advocates eat only five to six plums a day to prevent bone loss.

Enjoy the dried plums to promote regularity or add them to a salad to give it a touch of sweetness.

White beans (61 mg by & frac12; cup)

Add a "meatless Monday" to your repertoire with these white beans for a significant portion of magnesium, fiber and vegetable proteins.

They have a neutral flavor that can be combined with a sauce or creamy sauce, or can be added to quesadillas, pasta or salads.

Avocados (39 mg for 1 avocado)

We probably do not have to twist your arm to finish off your postride brunch with macaws.

By doing so, you will get the benefits of magnesium and get other nutrients such as healthy fats, vitamin E, potassium and antioxidants.

Almonds (77 mg per 1 ounce)

Only a portion of almonds contains almost 20 percent of your daily magnesium. Not to mention that almonds have a great nutritional flavor in a small package. They are a good source of unsaturated fats, proteins, fiber, vitamin E, calcium, riboflavin and niacin.

Edamame (60 mg for 1 cooked cup)

This fun sushi basics is a good source of magnesium to keep in your freezer. In addition, it has an impressive 18 grams of protein in a cup.

Put it in the microwave for one or two minutes to thaw, season with sea salt and have an appointment at night.

Dark chocolate (70%, 65 mg per 1 ounce)

Chocolate lovers can rejoice because only 1 ounce of dark chocolate has the 15 percent of your daily magnesium needs. So go ahead, add a handful of dark chocolate chips to the mix of your way: make a good body.

Beet greens

Most cyclists like their beets for dietary nitrates, but vegetables change are an important addition to your diet.

They are filled with a good percentage of daily value, accompanied by magnesium and around 14 percent of their potassium needs.