Calisthenics is a really demanding form of exercise, so you need to be in your best fitness level to handle it.
There is no magic bullet for it but Magnesium comes close.
It is an essential mineral to all cells and for more than 300 enzymes in your body and it’s one of the most important nutrients for athletes in particular.
However, Magnesium deficiency is the second most common in developed countries, after Vitamin D deficiency… Most people don’t get enough of it, even from a healthy diet.
Its main dietary sources are nuts and leafy greens… So it’s quite hard to reach the recommended daily allowance just from that.
Importance in training
Magnesium plays a huge role in exercise performance.
It helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue, helping them recover faster.
Magnesium also improves sleep quality, helping you get proper rest during the night, with relaxed muscles and reduced cramping.
It is also linked with higher testosterone levels.
During exercise, you may need 10–20% more magnesium than when you’re resting, depending on the activity.
importance for overall health
Magnesium also benefits people with type 2 diabetes… Studies suggest that about 48% of people with type 2 diabetes have low levels of magnesium in their blood.
Studies, also, show that taking magnesium can lower blood pressure.
Low magnesium intake is linked to chronic inflammation, which is one of the drivers of aging, obesity and chronic disease.
Furthermore, some researchers believe that people who suffer from migraines, are more likely than others to be magnesium deficient.
Recommended Magnesium Intake
There are different requirements for Magnesium intake depending on your genre, age and health condition.
Also athletes and people who exercise often need more magnesium, as well as pregnant women too.
Here is the table of the recommended daily allowance according to your genre and age :
|9–13 years||240 mg||240 mg|
|14–18 years||410 mg||360 mg|
|19–30 years||400 mg||310 mg|
|31–50 years||420 mg||320 mg|
|51+ years||420 mg||320 mg|
For pregnant women the requirements for magnesium are increased.
foods with magnesium
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains and low-fat dairy products.
In the table bellow you can find most of the foods that contain magnesium :
|Pumpkin seeds, roasted, 1 ounce||156||37|
|Chia seeds, 1 ounce||111||26|
|Almonds, dry roasted, 1 ounce||80||19|
|Spinach, boiled, ½ cup||78||19|
|Cashews, dry roasted, 1 ounce||74||18|
|Peanuts, oil roasted, ¼ cup||63||15|
|Cereal, shredded wheat, 2 large biscuits||61||15|
|Soymilk, plain or vanilla, 1 cup||61||15|
|Black beans, cooked, ½ cup||60||14|
|Edamame, shelled, cooked, ½ cup||50||12|
|Peanut butter, smooth, 2 tablespoons||49||12|
|Potato, baked with skin, 3.5 ounces||43||10|
|Rice, brown, cooked, ½ cup||42||10|
|Yogurt, plain, low fat, 8 ounces||42||10|
|Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving||42||10|
|Oatmeal, instant, 1 packet||36||9|
|Kidney beans, canned, ½ cup||35||8|
|Banana, 1 medium||32||8|
|Salmon, Atlantic, farmed, cooked, 3 ounces||26||6|
|Milk, 1 cup||24–27||6|
|Halibut, cooked, 3 ounces||24||6|
|Raisins, ½ cup||23||5|
|Bread, whole wheat, 1 slice||23||5|
|Avocado, cubed, ½ cup||22||5|
|Chicken breast, roasted, 3 ounces||22||5|
|Beef, ground, 90% lean, pan broiled, 3 ounces||20||5|
|Broccoli, chopped and cooked, ½ cup||12||3|
|Rice, white, cooked, ½ cup||10||2|
|Apple, 1 medium||9||2|
|Carrot, raw, 1 medium||7||2|
Finally, there are magnesium supplements for those who have a higher risk of deficiency or don’t consume enough through their diet… Or athletes and people who workout regularly, and even pregnant women.
There are many forms of magnesium available. The most commonly used are magnesium citrate and magnesium glycinate.
The first form is most helpful for people suffering from constipation, while the other form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions.
Are you ready for a