Why You Need Magnesium

no more muscle cramps running

Hey guys!

So I'm relaxing after a wonderfully busy week getting ready for my long run tomorrow. Because of my schedule I do my long runs on Mondays. Between my work schedule and running schedule, I'm always looking for ways to recover and relax. Is recovery hacks a term? Anyways, I'm trying to constantly maximize my recovery to show up to my runs (and life in general) as fresh as I can.

So for a while now I've been ending my night with a glass of Calm magnesium drink. I love the lemon flavor. It's a nice nightcap, especially if you put a few drops of CBD in it. Magnesium is a great tool to not only help you calm down, but help you in a bunch of ways.

What is Magnesium?

Magnesium is a macro-nutrient which means we need a lot of it. It does so much for our body. Magnesium ions regulate over 300 biochemical reactions in the body through their role as enzyme co-factors. They also play a vital role in the reactions that generate and use ATP (energy)

recover faster
  • Energy creation: Helps convert food into energy.
  • Protein formation: Helps create new proteins from amino acids.
  • Gene maintenance: Helps create and repair DNA and RNA.
  • Muscle movements: Is part of the contraction and relaxation of muscles.
  • Nervous system regulation: Helps regulate neurotransmitters, which send messages throughout your brain and nervous system.       source

Signs of Magnesium Deficiency

  • Muscle cramps and twitches
  • Depression
  • Anxiety 
  • Osteoporosis 
  • Chocolate cravings
  • Fatigue and weakness
  • High blood pressure
  • Constipation/Bloat

Did you know that about 68% of Americans are deficient in magnesium? The standard American diet is deficient in magnesium and actually increases the need for it. Diets high protein or high fat diet and foods like coffee, sugar, and flour can cause a deficiency. High consumption of alcohol can also deplete magnesium. (Side note: magnesium can help with a hangover just FYI. If you drink a little too much, before you go to bed drink some Calm.)

Benefits of Magnesium

running poop
  • Keeps your bones healthy
  • Gives you more energy - Magnesium improves ATP (energy) production, cardiovascular function, metabolism, and stress.
  • Helps your body absorb calcium 
  • Heart Health
  • Helps alleviate PMS symptoms (did you know that chocolate cravings mean that you are deficient in magnesium?)
  • Helps with anxiety
  • Helps with restful sleep (it relaxes GABA receptors in the brain and nervous system)
  • Keeps you nice and regular (Worried about going #2 before a race? Start drinking magnesium tea. It keeps things flowing if you catch my drift. Just ease into it starting with a teaspoon then gradually upping it or else things will flow too much lol)

When you run, you may actually need 10–20% more magnesium than when you're resting, depending on the intensity and length of the run. Magnesium helps move blood sugar into your muscles and dispose of lactic acid, which can build up in muscles during exercise and cause pain. Supplementing with magnesium has been shown to enhance exercise performance in several studies.

I use magnesium to help relax at night and I've noticed it's really helped my tight muscles. I stretch, get massages and foam roll all the time but my legs are always pretty tight, especially my calves. The past few weeks of consistently supplementing with magnesium I've noticed that my calves have felt noticeably looser.

recovery

Sources of Magnesium

  • Oats
  • Kelp
  • Almonds
  • Quinoa
  • Edamame
  • Avocado
  • Cashews
  • Cocoa/Cacao
  • Hemp, chia, pumpkin, and sunflower seeds
  • Leafy greens
  • Sweet Potatoes
  • Winter Squash
  • Coffee
  • Beans/Legumes
  • Rice

You can also supplement with a Magnesium Tea like Calm or a pill. I try to eat as many dark leafy greens as possible but I still supplement.  I'm a fan of the tea, especially when soaking in an epsom salt bath at the end of the night.

Let me know if you found this helpful by leaving a comment below!

xo