Magnesium is the fourth most abundant mineral in the body with around 50% of it found in your bones. There is a direct correlation between bone density and the amount of magnesium in your body. As CrossFitters we are fortunate through our training to strengthen our bones (just like you do your muscles) through weight bearing exercise. But training alone won’t cut the mustard – we have to support it with good nutrition.
Optimal Magnesium intake can result in better energy, balanced electrolytes (essential for hydration and waste removal from cells), boosted muscle and nervous system functioning, good protein synthesis, and the maintenance of healthy teeth and strong bones.
It is involved in about 300 other reactions in the body. Without Magnesium, these reactions do not occur. Unfortunately, due to poor dietary habits, such as too much processed foods and caffeine, pharmaceutical drug use, and produce grown in nutrient depleted soils, many of you are deficient in this essential mineral.
The best sources of Magnesium are:
- leafy green vegetables
- nut butter such as almond butter
- raw cacao
Magnesium supplements are also readily available from health food stores. We take it in powdered form on a regular basis, especially after a tough workout or comp. The Magnesium helps to alleviate muscle soreness and fatigue.
Magnesium is also required for the production of adrenaline (stress hormone) which we definitely experience during a WOD. The more stressed you are, the higher your requirements for Magnesium.
Taking a bath with Epson Salts is also another great way to add Magnesium to your body as it is absorbed through your skin. One thing to be mindful of is that excess Magnesium can result in loose stools, so take this as a sign to ease up on the Magnesium.
If you suffer muscle cramps, anxiety, sleeplessness, sugar cravings, cardiovascular problems, lumpy breasts, or a variety premenstrual symptoms, then check that you are getting enough Magnesium into your system – an increased intake may help.
Reference, “What Am I Supposed To Eat?”, by Dr Libby Weaver
WORKOUT OF THE DAY
15 mins to get max Snatch
B. 4 rounds for time of: