Magnesium is one of the critical minerals that only a few people know about. As more people discover the role of this mineral in bodybuilding, magnesium supplements are becoming popular. However, studies show that magnesium deficiency is widespread since some people are yet to discover the important role that magnesium plays in the body.
This mineral is involved in more than 300 enzyme-aided reactions that produce energy, synthesize protein, and generate DNA/RNA. It is also required in energy production and cellular metabolism, which maintain normal nerve and muscle functions. However, this is just a tip of the iceberg, magnesium has many more functions as highlighted below.
Magnesium and Muscle Functions
Magnesium is available in many forms such as magnesium citrate, which is absorbed easily by the body. This form of magnesium helps the muscles to relax even after work out, reducing the risk of spasms or cramps. Magnesium glycinate is another form that promotes relaxation, sleep, and muscle recovery after strenuous work or exercise.
Malic acid and magnesium form magnesium malate, which promote energy production and reduce fatigue. This explains why personal trainers recommend magnesium supplement for bodybuilding. As if that is not enough, magnesium chloride is used in body oils and magnesium baths to use to relief soreness and promote healing. Therefore, magnesium plays a critical role in muscle building, recovery after workout, and muscle relaxation and repair.
Protein Synthesis
Proteins are the bodybuilding foods that people interested in building lean muscles need. The body creates protein using amino acids to aid in muscle repair. Magnesium is a crucial component of the protein synthesis, an intricate process required to grow muscles and repair fibers.
During this process, the body cells generate protein after linking amino acids in a unique sequence. This is where magnesium comes in to help activate amino acids to form peptide bonds required for muscle growth and development.
Muscle Contraction and Relaxation
Bodybuilding involves lifting weight and working out regularly. This involves muscle relaxation and contraction, which could lead to cramps. However, magnesium regulates contractions and blocks calcium from entering the muscle cells, thus leading to relaxation.
Magnesium deficiency leads to accumulation of calcium, which results in continuous contraction and in extreme cases cramps. Adequate magnesium ensures a balanced contraction and relaxation cycle especially when exercising.
Production of Energy
Adenosine triphosphate (ATP) is the primary source of energy in a body cell. It is produced in the mitochondria with the help of magnesium. When exercising, the body requires more energy to sustain muscle contraction and relaxation.
As the demand for ATP increases during workout, magnesium increases the ATP to meet the rising demand for energy. So, magnesium is a critical component that ensures performance, endurance, and resilience.
Muscle Recovery
Magnesium is one of the nutrients that promote relaxation and manages stress. These aspects are crucial for muscle recovery especially after strenuous exercise. Magnesium reduces cortisol, which is associated with muscle breakdown and high stress levels.
When the muscles relax, they heal and recover and grow to achieve bodybuilding goals. In addition, magnesium regulates serotonin, promoting a restful sleep, which is required for muscle recovery and growth.
Sufficient magnesium levels promote overall health and support bodybuilding goals. Bodybuilders can get enough magnesium through targeted diet plans. However, if they cannot get sufficient magnesium from food, they can buy quality magnesium supplement from reliable sources.
