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Magnesium is probably the most important mineral for the athlete. Its role in human biology is simply enormous and numerous books have been written just on Magnesium alone. For the purposes of this short blog I just want to explain the basics of why Magnesium is very important for athletes and secondly why choosing the right type of Magnesium is so vitally important because one particular type of magnesium is practically worthless.
To start with let’s look at some of the claims that are allowed under the EFSA Health Claims. These are EU approved claims which can be made by supplement and food companies when using Magnesium in significant amounts.
Magnesium contributes to:
- a reduction of tiredness and fatigue
- electrolyte balance
- normal energy yielding metabolism
- normal muscle function
- normal protein synthesis
As you can see nearly any individual involved with sport will want to ensure that they are getting adequate magnesium when it contributes to so many vital aspects of human biology. A deficiency will certainly have a negative impact on your training and bodybuilding goals. A healthy diet will, of course, address the chances of a deficiency but even the healthiest of diets still has to rely on the actual foods delivering the magnesium in the first place. It’s a simple fact that today’s food contains fewer minerals than they used to due to intensive farming techniques. If you couple this with the fact that hard training athletes requirements for Magnesium increases its easy to see why it’s important to ensure you are getting plenty of Magnesium in your diet, whether it be from food or supplements or ideally both.
I believe that it’s so important to the sports person that I insisted that numerous Reflex products provide significant amounts of highly bioavailable Albion® Magnesium Bisglycinate. For example our state of the art multivitamin formula Nexgen® PRO supplies over half of your recommended daily amount of Magnesium and our super advanced All-in-one bodybuilding supplement One Stop® Xtreme also provides a massive 300mg of Magnesium from just 2 servings. Numerous Reflex Nutrition products supply magnesium and they all have one thing in common they all supply highly bioavailable forms such as Albion® Magnesium Bisglycinate.
So what is Albion® Magnesium Bisglycinate?
Basically its Magnesium bonded to the amino acid Glycine. The patented process that Albion® Minerals uses ensures that the resulting mineral is fully reacted (one of the very few that is) and is highly bioavailable. The biggest advantage is that the structure does not interfere nor compete for absorption with other minerals that is so common with basic unbound minerals.
Below is a video that fully explains the benefits of the Albion® Magnesium chelated product.
Check your Label for this Inferior Form, its everywhere.
One of the cheapest forms of Magnesium is Magnesium Oxide, it’s used in thousands of products worldwide, but guess what? It also happens to have the poorest bioavailability 1,2 at a pathetic 4% absorption. From a personal perspective I can’t really understand why any supplement company that really knows what they are doing would use Magnesium oxide. It might mean a great label claim but does almost nothing for the consumer. It’s a bit like making a protein powder that your body cannot absorb, a complete waste of money.
Boost Your Magnesium Intake Today
The take home message from this article is simple. If you are serious about your training and sport take your nutrition seriously too and make sure you getting enough Magnesium. Whilst I’m here to promote Reflex products I’m also here to give out good advice so that doesn’t mean that you need to go and buy a shed load of Magnesium supplements. If you are already taking a multi vitamin, which many of you will be, check the label for the source of Magnesium, if it’s not a bioavailable form like Magnesium Bisglycinate or Magnesium Citrate, switch to one that does. Ensure your diet is full of foods that are rich in Magnesium too and you may well experience a significant step forward in your future sporting goals.
If you want to find out more about Magnesium and what it can do for you I would seriously consider reading “The Magnesium Miracle” by Carolyn Dean, also check out YouTube for some of Carolyn Dean’s videos and interviews. Reflex Nutrition have no connection with the Author, I’ve read the book myself and always recommend it because it’s very easy to understand and is based on scientific fact not fiction.
Also keep a look out for a forth coming article on Albion® Minerals, an interesting look at why we use nearly all of their minerals in Reflex Nutrition products.References
1 Magnesium bioavailability from magnesium citrate and magnesium oxide. J Am Coll Nutr 1990 Feb. Lindberg JS
2 Bioavailability of US commercial magnesium preparations. Magnes Res 2001 dec. Firoz M.
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