NOW Supplements, Magnesium Citrate, 120 Veg Capsules
Why does magnesium need cyclists and what products does it have
Magnesium deficiency adversely affects muscles, worsens sleep, deprives of energy ... There is no way without it. Is it possible to replenish stocks of an element without resorting to medical preparations?
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Can. By eating certain foods. Although magnesium is found in different types of food, as shown by WHO research, almost 65% of people will not get it enough. This can become dangerous, as magnesium deficiency causes muscle problems and leads to insomnia , and also reduces the ability to absorb information , “ sucks ” energy and even increases the risk of cardiovascular diseases .
But there is no reason to panic. Small changes in diet will fix the situation!
Why does magnesium need cyclists?
The recommended dose for adults is up to 320 mg of magnesium daily . Athletes need up to 420 mg . By the way, magnesium deficiency is difficult to detect by blood tests, because it is found in bones and other body tissues. The easiest way to analyze is whether it is enough in a regular diet.
According to a certified nutritionist, a triathlon trainer, Chrissie Carroll , magnesium is very important for athletes: he is involved in energy metabolism and muscle contraction . “ Because magnesium helps regulate the functioning of muscles and nerves when you are not getting enough, the excitability of nerve endings can increase, causing muscle twitching, spasm or cramps ,” explains another sports nutrition specialist and another certified nutritionist Angie Ash .
" It is believed that the consumption of a sufficient amount of magnesium helps to recover from physical exertion ," adds Carroll . “ Some studies show that magnesium can improve athletic performance, but so far this is under discussion, have not yet reached a common conclusion .” Finally, any cyclist knows that a good night’s rest is a must.
According to some studies, magnesium can improve athletic performance.
Magnesium content champions
To increase your intake of magnesium without the use of dietary supplements, include these foods in your diet.
1. Pumpkin seeds (172 mg per 30 g)
These useful in all respects seeds can be eaten just like that or added to salads and breakfast cereals. “ In pumpkin seeds there is an excellent balance of carbohydrates, proteins and healthy fats. This is a pleasant and healthy snack to curb hunger after a workout , ”says Carroll .
2. Beet tops (49 mg in 1/2 cup)
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Athletes value beets for their dietary properties and benefits, but beet greens are also saturated with nutrients, for example, half of a glass contains 11% of daily needs for magnesium and about 14% for potassium . You can try replacing tops with spinach in any recipe. There are recipes and especially for beet leaves.
Half a cup of beet tops = 11% of the daily need for magnesium and 14% for potassium
Source: depositphotos.com
3. Cashews (87 mg in 30 g)
Cashew - just a storehouse of nutrients. But we must remember that those who want to lose weight, any nuts or seeds should not eat more than 30 grams per day .
4. Prunes (71 mg in 1 glass)
This dried fruit is rich in magnesium and fiber . In addition, only 5-6 prunes per day can help prevent bone loss.
5. White beans (61 mg in 1/2 cup)
With white beans you can arrange a “ day without meat ”, with it you get a considerable portion of magnesium , proteins and fiber .
6. Avocados (39 mg in 1 avocado)
Salad with avocado and shrimps - this is gorgeous. Do not love? Eat guacomole. With it, you also get magnesium and other nutrients: healthy fats , vitamin E , potassium and antioxidants . “ I like to add avocados to my salads, put them on toast or in a burrito after a workout ,” says Ash .
Avocados are rich in beneficial fatty acids. And not a single gram of cholesterol!
Source: pinterest.com
7. Almond (80mg in 30g)
“ Only one serving of almonds covers about 20% of the daily magnesium requirement ,” says Ash . - My favorite snack: almonds with fruit. Not to mention the fact that it serves as a source of unsaturated fats, proteins, fiber, vitamin E, calcium, riboflavin and niacin . "
8. Chickpea (35 mg in ½ cup boiled chickpea)
Magnesium-rich chickpeas serve as the basis for hummus or falafel, goes to soups, salads, curries ...
9. Bitter chocolate 70% (65 mg per 30 g)
Chocolate lovers can rejoice, because 15 g of dark chocolate accounts for 15% of the daily need for magnesium.
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