Is a Magnesium supplement right for you?
Hi Athletes!
We're all aware of the significance of recovery in optimizing training performance, and as equestrian athletes, it's crucial for us to ensure our bodies are adequately recuperating after rigorous sessions.
However, many of us face challenges in obtaining sufficient recovery due to time constraints, inadequate sleep, and nutritional gaps. This underscores the importance of leveraging aids that can enhance our recovery process.
In this context, one supplement gaining traction among equestrian athletes, with substantial research backing, is magnesium.
Magnesium, an essential dietary mineral and the second most prevalent electrolyte in the body, plays a pivotal role in over 300 biochemical reactions. Particularly pertinent to equestrian athletes, magnesium contributes to energy production, muscle recovery, quality sleep, and bone health.
Surprisingly, approximately 75% of equestrian athletes are deficient in magnesium. Therefore, exploring magnesium supplementation could potentially enhance our performance and recovery.
In this blog, we'll delve into:
How magnesium can elevate training performance and aid recovery.
The correlation between magnesium supplementation and improved sleep quality.
Why equestrian athletes are more susceptible to magnesium deficiency.
Effective strategies for magnesium supplementation.
Performance and Recovery Benefits of Magnesium
Enhanced Exercise Capacity
Research suggests that optimal magnesium levels, achieved through supplementation, can increase muscle oxygenation and aerobic capacity during intense exercises such as riding as well as our cross training workouts. Studies have demonstrated significant reductions in running, swimming, and biking times among participants receiving magnesium supplementation, attributed to improved blood oxygenation.
Reduced Stress Levels
In addition to its aerobic benefits, magnesium supplementation has been associated with lower stress responses during intense exercise. This indicates potentially shorter recovery periods post-training.
Improved Bone Strength
For equestrian athletes susceptible to fractures when getting tossed (hey with everything we do, it still can happen to the best of us!), magnesium supplementation may prove beneficial in enhancing bone mineral content, consequently fortifying bones and reducing injury risks.
Alleviation of Muscle Cramping
Magnesium supplementation may also alleviate muscle cramping, a common concern among equestrian athletes particularly those riding for longer periods of time. Given that skeletal muscles store a significant portion of the body's magnesium, maintaining optimal levels can prevent cramping by regulating muscle contractions.
The Significance of Magnesium for Sleep Quality
Quality sleep is integral to muscle repair, metabolism, concentration, and motivation for rigorous workouts. However, many equestrian athletes struggle to attain adequate sleep due to various commitments.
Magnesium supplementation offers a potential solution by modulating cortisol levels, the primary stress hormone. Studies have shown that magnesium can lower cortisol levels and enhance deep sleep duration, maximizing the recovery benefits of limited sleep.
Understanding Equestrian Athletes' Risk of Magnesium Deficiency
Magnesium deficiencies are prevalent in developed countries due to dietary habits, exacerbated by the depletion of magnesium through sweat loss during rigorous training sessions. Equestrian athletes, engaging in strenuous physical activity, are particularly susceptible to magnesium depletion, necessitating proactive measures to maintain optimal levels.
Effective Magnesium Supplementation Strategies
For equestrian athletes considering magnesium supplementation, a daily intake of 400-500mg with a meal, preferably in the evening, is recommended for improved sleep quality. Selecting an organic supplement containing all seven critical forms of magnesium, such as chelate, bisgylcinate, oxide, malate, orotate, taurate, and citrate, is crucial for optimal absorption and effectiveness. Please note, magnesium supplementation can cause some gastric upset (stool softening). Start with a small dosage and work your way up. I take mine right before bed to assist with sleep, however some may find it is better to take this with food to lower the symptoms of gastric upset. Work within what your body can tolerate.
Conclusion
Based on extensive research, incorporating a high-quality magnesium supplement with all seven critical forms into our daily regimen can potentially enhance sleep quality, accelerate recovery, and improve training performance.