Magnesium - King of Recovery


​Back in the day Magnesium was only good for burning in science class and turning into a bright light… Or so we thought. Magnesium has hidden skills when it comes to improving your body.

Back in the day Magnesium was only good for burning in science class and turning into a bright light… Or so we thought.

Magnesium has hidden skills when it comes to improving your body.

So what does it do?
The main purpose for having magnesium is to improve your recovery cycle. There is no point training hard, taking expensive performance supplements to workout, if you’re not recovered properly for your next session.

In our opinion yes you must train hard and push yourself, but this needs to be part of a well planned routine to also include ample recovery.

Similar to eating carbs after a tough workout to refuel your glycogen levels (for more details on this see our previous blog below) 

If you’re not recovered you will give less than the 100% you are capable of next time round.

Magnesium is a relaxant and enables the body to perform biochemical processes as part of the recovery cycle, fuelling your muscles with the right food to grow and get strong. In addition to this magnesium is known for its ability to reduce fatigue and tiredness which is great following a monster workout and part of the recovery process.

What to eat?
As well as eating the right carbs post workout, you should eat foods containing magnesium too. Magnesium can be found in the following foods.

Bananas
Spinach
Whole milk
Wild salmon
Brazil nuts
Beans
Dark chocolate
Wild rice
Flax seeds
Avocado
Beans

We are not saying go and eat loads of dark chocolate and salmon after every workout, but be aware some of these foods containing magnesium are not common in the normal training diet if you have the standard chicken, broccoli and pasta post workout.

How about magnesium supplements I hear you say?

If you are training hard 6 days out of 7 you might need to supplement with magnesium to help shorten your recovery time, checkout your local vitamin store, otherwise we recommend taking the mineral direct from food.

Use the list of foods above and include them in your post workout meal, you will notice the difference, and as an added benefit magnesium also helps against stress and should help reduce your stress levels. Your recommended daily allowance (RDA) is about 300mg per day, this is set as a minimum so if training hard you should be looking at about 500mg -1000mg as a minimum per day.

Next steps
So hit that workout session PunchStrong then eat some carbs followed but some natural magnesium to aid recovery.

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Alex Johnson

By Alex Johnson

My friends think of me as a mixed martial arts ninja and I don't disagree with them. I live in Essex (UK) with my wife and dog Kingston, who eats more protein than I do.

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