Want to reduce your muscle recovery time from five days down to two?
How about being able to fall asleep more easily and even better stay asleep all night? If you’ve answered YES! then read on - there is so much more to the wonder of magnesium and the benefits for your body!
So first up,
what is magnesium and why is it so important?
Magnesium is an essential mineral in the body, in fact it’s our fourth most abundant mineral. It is a bit of a wonder, as it is involved in hundreds of different biochemical reactions in our body. It plays an important role in supporting the immune system, maintaining nerve and muscle function, strengthening bones, regulating blood glucose levels and assisting in the production of energy and protein, amongst many more.
So how does it actually help muscle recovery?
Two of the keys benefits we speak to most at the Lab is muscle recovery and sleep quality.
Taking a magnesium supplement can aid with the after workout soreness known as DOMS (delayed onset muscle soreness) . DOMS occurs because when we work our muscles in a different or more intense way than they are used to, it causes microscopic damage to the tissue, and in turn makes our muscles grow. Our body repairs this damage by making more of the proteins myosin and actin that bind as filaments, which is the process that grows and tones our muscles.
Magnesium affects muscle function in several ways including oxygen uptake, energy production and electrolyte balance.
Taking magnesium can help ease cramps and tension as the tissue rebuilds by competing with the calcium in the muscle that binds with proteins such as myosin. When the calcium binds with a protein it changes the shape of the proteins and generates a contraction. So when magnesium binds calcium to the binding spot on the proteins, it helps to prevent contractions and relax your muscles. This battle with calcium is also how it assists in regulating your heartbeat, as the heart is a also contracting muscle.
How do we get enough?
Although it’s optimal to get enough magnesium directly from our diet, statistics show that approximately one in four Australians are not meeting their daily needs. This is a worrying number when we know how many processes that it supports in our body.
Ideally we receive magnesium from foods such as pumpkin seeds, spinach, black beans and flax seeds are high in magnesium.
If you’ve done a big workout or high intensity session at the Lab and want an extra boost you can find it in a supplement form as well, there are even special blends to help you sleep. Look for high quality practitioner recommended supplements.
The body can also absorb magnesium very effectively through the skin so if supplements aren’t your jam you can target a sore area with topical magnesium such as an oil or spray.
Some Ninjas even like to soak in a magnesium bath post session. If you really want to boost your absorption of magnesium, a combination of both oral supplements and topical application will be the most effective.
All round magnesium is a winner for your body no matter how you receive it and can definitely help you sleep a little sounder at night - who wouldn’t want more of that!
Jade Hunter X Sky-lab