More Miles More Magnesium

In one of my previous articles, I wrote how important it was to get a good intake of Vitamins and Minerals. One of the most important of the minerals is Magnesium – due to the vast number of body processes that magnesium is required for. A lot of people (particularly runners and endurance athletes) have a magnesium deficient diet.

Magnesium is vitally important to runners for the following reasons with regards to health and performance:

1.    Relaxing muscles after training

2.    Helps to reduce cramps

3.    Helps to reduce stress levels (caused by training and lifestyle factors)

4.    Can help with Asthma sufferers (relaxes the bronchi in the lungs)

5.    Improves energy levels and reduces fatigue

6.    Improves Mood

7.    Helps with blood pressure (relaxes blood vessels and helps dilation)


Magnesium is one of the most important minerals needed for the body to function healthily. There is a belief that calcium is the most important mineral in the body. Although it is vital to get a good consumption of calcium, your body is unable to use this calcium efficiently without sufficient magnesium.
Magnesium is also important for allowing glucose into the body’s cells. Diabetes occurs when the cells are resistant to insulin and stop glucose from entering into the cell. The glucose remains in the bloodstream (blood glucose), causing an increase in the production of the hormone insulin.

The typical runner’s diet of high carbohydrates from highly refined sugars (including fizzy drinks) and wheat products can lead towards diabetes in later years. These foods also leave the body severely lacking in magnesium. This is because the additives in these foods bind to magnesium – the body is unable to process this and it is therefore excreted out of the body. It is vitally important to reduce these types of foods for this very reason. By increasing the foods listed below, you can improve your health and performance drastically….

Fruits such as berries, avocado, passion fruit

Green Vegetables such as Broccoli, Curly Kale, Spinach, Watercress, Rocket, Asparagus, Sprouts

Nuts such as Almonds, Cashews, Brazils

Seeds such as Sesame, Pumpkin, Sunflower and Flaxseed

You can also take magnesium in a supplement form. These can be found in most good Health Food stores.


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