Must Have Mineral For Training

Magnesium is essential for cardiac activity, muscle function, lowering blood pressure, glucose metabolism, nerve transmission, protein synthesis, DNA synthesis, reproduction, bone formation,and better sleep.

Magnesium and Training
Without magnesium your muscles won't function properly. Magnesium is an electrolyte; electrolytes transmit nerve signals to muscles which tell how hard to contract or relax. If there is an imbalance of electrolytes (Sodium, Potassium, Calcium, Magnesium), you can suffer of cramps and twitching. When training protein is important to gain and maintain muscle mass. Magnesium is crucial for protein synthesis, depressed protein synthesis can lead to neoplasia. Having a sturdy frame is important when lifting heavy, magnesium deficiency leads to brittle bones which makes them break easily. Without a proper working heart you won't be able to workout, our pretty much do anything.

Dietary Source

• Seeds
• Nuts
• Dark chocolate 70-85%
• Whole grain meal
• Brown rice
• Spinach
• Leafy green vegetables
• Banana
• Dairy

Dietary Habits of Low-Magnesium intake

• Eat white flour products instead of whole grain
• Low intake of green leaf vegetables
• Regular consumption of sugar
• Drink alcohol on a regular bases

Possible Symptoms of Magnesium Deficiency

• Muscle cramps, twitches or tremors
• Loss of appetite, nausea, vomiting, fatigue, and weakness
• Arrhythmia
• Insomnia
• Weak immune system
• Depression
• Weak enamel
• Osteoporosis

Sources:

https://www.bodybuilding.com/fun/peak32.htm
https://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/#h7
https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/
https://www.expressen.se/halsoliv/halsa/magnesium-viktigare-att-fa-i-sig-an-du-tror/
https://www.ncbi.nlm.nih.gov/pubmed/925766