Magnesium for athletes

December 13, 2021
Magnesium für Sportler
Published on  Updated on  

The 5 best tips - magnesium for hobby and recreational athletes:

To begin with, an exciting question for you: Do you ever take a magnesium tablet before you go jogging, cycling or going on a long hike? 

Many athletes do this as a matter of course, on the one hand to avoid annoying muscle cramps during sport and on the other hand to avoid sore muscles the next day. But what are the actual benefits of magnesium for your body, muscle activity and muscle recovery? Do you really need an additional intake of magnesium when exercising?

In this article you will find out why magnesium is so important for your body and muscles during sport and what you should consider when taking magnesium.

We will give you 5 valuable tips on how to best use magnesium for you and your body and what you should definitely pay attention to!

At the end of the day, you will know how you can use magnesium to optimally prepare your body for physical activity. You will also find out how you can get him to perform continuously during sport and support him in regeneration after sport. You use magnesium much more consciously afterwards, because you know how it can really help you in sports. And you don't just take magnesium because everyone does it.

First, let's start with some basic information about the mineral magnesium so that you are well prepared:



Magnesium requirement in general

Magnesium is involved in numerous processes in our body and is therefore indispensable for each of us. During increased physical activity and exertion, the need for the mineral magnesium is much higher compared to normal needs. 
According to the German Society for Nutrition (DGE) and the European Food Safety Authority (EFSA), the normal requirement for magnesium is 300 mg per day for women over the age of 25 and 350 mg per day for men. Young men between the ages of 15 and 25 have an even higher requirement of 400 mg per day. pregnant women and breastfeeding women also have a slightly increased magnesium requirement of 310 mg per day. With a healthy and varied diet, an undersupply of magnesium is rather unlikely. Nevertheless, if there is an increased need, it is important to ensure that there is an adequate magnesium intake and an additional intake, for example through magnesium preparations or dietary supplements, is sometimes very useful.

Magnesium requirement during sport

When exercising, your need for magnesium increases due to your increased muscle activity. In addition, your body loses more minerals, including magnesium, through increased sweating. If it is very hot in summer, we sweat all the more when exercising, which also increases the loss of fluids. The more and more intensively we move, our muscles strain and the more we sweat, the more the need for magnesium increases. Competitive athletes, or those who do a lot and intensive sport, can also take magnesium in high doses, since the requirement can increase to 800 mg per day.
You can now find out how important magnesium is for you as an athlete and what you should pay attention to when taking magnesium. It doesn't matter at all whether you do competitive sports, weight training, endurance sports or hobby sports, or whether you only do sports from time to time in your free time. Maybe you have recently discovered a new sport for yourself (corona period) or you are doing fitness exercises at home to keep yourself fit.
What do you want to achieve for yourself as an athlete by taking magnesium?
  • Avoid magnesium for muscle and calf cramps during exercise
  • Avoid magnesium for sore muscles after exercise
  • Keep magnesium consistently high for muscle activity and muscle performance during exercise
  • Magnesium for accelerating muscle recovery after exercise

Here are the 5 best tips on how you can use magnesium optimally as an athlete.

Tip #1:
Take magnesium continuously (not just before or just after exercise)

Magnesium kontinuierlich einnehmen


In the case of an unbalanced, low-magnesium diet, regular alcohol consumption, stress or frequent physical activity, it often makes sense to prevent a magnesium deficiency. The easiest way to do this is to take additional magnesium in the form of magnesium tablets. Your body can then use the magnesium to regenerate after exercise and refill its magnesium stores. 
A magnesium deficiency can only be remedied if magnesium is taken over a longer period of several weeks. A one-off or occasional intake just before or just after exercise therefore makes little sense.
That's why you get magnesium from us in a practical 3-month pack, which will provide you with the best all-round care for the near future. 

Tip #2:
Take magnesium in smaller amounts throughout the day

It is also important to pay attention to when it is best to take magnesium. Magnesium can have a laxative effect in some people when taken in high amounts in one go. You can counteract this by consuming smaller amounts of magnesium throughout the day. The body excretes excess magnesium unused. Therefore, when choosing your magnesium, make sure that you take a small dose of magnesium per tablet or capsule (i.e. no overdosed preparations). 
Magnesium in kleinen Dosen über den Tag verteilt nehmen
Alternatively, you can dose and divide the intake yourself. Ideally, you can split pills because they have a small score line. Of course you can also use drinking granules, which are also easy to dose (however, many drinking granules often contain flavorings and aromas or even sugar so that they taste delicious. However, these are unnecessary and superfluous. Swallowable tablets and capsules usually do not contain these flavorings). So you can slowly test how much magnesium is good for your body and how much you feel comfortable with.
MagnesiumAgil has a score line, which makes it easy for you to take twice.

Tip #3:
Which magnesium compound is right for me?

Welche Magnesiumverbindung ist die richtige?
Magnesium is found in nature in many different compounds. They are divided into organic and inorganic compounds. Examples of organic magnesium compounds are magnesium citrate and magnesium gluconate. Magnesium carbonate and magnesium oxide are among the inorganic magnesium compounds frequently used in dietary supplements. 
Inorganic compounds are more common in nature. There is a lot of magnesium in rock or sea water.
The body can usually absorb organic compounds more quickly. The so-called bioavailability (link to article on bioavailability) of organic magnesium compounds is usually higher than that of inorganic compounds. Your body can therefore absorb magnesium compounds at different rates. However, this does not mean that inorganic magnesium compounds (magnesium oxide) are worse than organic ones. 
Short term: 
Magnesium citrate is therefore more suitable when rapid absorption by the body is desired, for example in the event of muscle cramps during sport. 
Long term: 
Inorganic magnesium, such as magnesium oxide, on the other hand, can be stored better by the body and thus build up a long-term magnesium depot. A body that is permanently supplied with sufficient magnesium helps your muscles to regenerate better. 
A mixture of organic and inorganic magnesium compounds can therefore be ideal for you:  
Build up a long-term magnesium depot with inorganic magnesium oxide for normal muscle function and muscle regeneration and thus prevent muscle soreness after exercise.
Provide your body with organic magnesium citrate quickly and on a short-term basis when needed, for example in the event of muscle cramps or just before a major physical exertion such as a run, a soccer game or a strenuous hike.

Tip #4:
Magnesium as a performance booster

Magnesium is not only involved in over 300 metabolic processes in the body, but also in the transmission of stimuli from muscles and nerves, i.e. the communication between nerve and muscle cells. A signal/impulse goes from the nerve to the muscle, which then contracts (muscle contraction). Magnesium helps maintain the normal functioning of the nervous system. 
Magnesium als Leistungsbooster
As a result, it also ensures the correct transmission of the nerve impulse to the muscle.
Magnesium is also important for energy metabolism. This means that the enzymes involved in glucose metabolism need magnesium to provide the body with energy. Stable glucose metabolism is of great importance, especially in endurance sports, in order to keep muscle function, muscle contraction and thus performance high in the long term and to avoid muscle fatigue.
What magnesium can do:
- Magnesium helps reduce tiredness and fatigue
- Magnesium contributes to a normal energy-yielding metabolism
- Magnesium contributes to normal muscle function
- Magnesium contributes to the electrolyte balance
- Magnesium contributes to the normal functioning of the nervous system
- Magnesium contributes to normal mental function

Tip #5:
Do not take magnesium at the same time as... 

Magnesium darf mit manchen Präparaten nicht zeitgleich eingenommen werden
If you want to take magnesium to support your muscles before and after exercise, you should consider the following when taking magnesium. 
Some medicines or other minerals should be taken at different times because they can interfere with each other's absorption in the body.
Therefore, if you have just taken zinc or iron supplements, you should wait at least 2-3 hours before taking magnesium.
If you take thyroid hormones, please note that it is not advisable to take them at the same time as magnesium, as this can lead to a loss of effectiveness of the drug. It is better to wait a few hours before taking it and in any case discuss this with your doctor.
Even with some antibiotics, magnesium should be taken at a later time with a safety interval of at least 2 hours.
So finally, if we summarize all the information from the post, then we can say one thing very clearly:
With MagnesiumAgil you get exactly the right magnesium product for athletes.
It is a highly dosed but not overdosed combination of various magnesium compounds. On the one hand, it contains magnesium oxide to replenish your magnesium stores in the long term, but we have also used magnesium citrate, which provides you with magnesium quickly and in the short term, for example in the event of muscle cramps.
For the nerve support, which also play an important role in sports, we have them Nerve vitamins B1, B6 and B12 deployed. This results in a perfect interaction for your muscles and nerves.
The practical 3 month pack takes care of you continuously. through the practical breaking notch MagnesiumAgil tablets can be easily dosed yourself.
You can even crush the magnesium tablet and dissolve it in water for an even more precise dosage
If this all sounds good to you, then click here now and discover your new MagnesiumAgil.
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