I was just reading an article by Matt Fitzgerald in Competitor about consuming enough minerals. Of the 22 essential minerals, Matt discusses the importance of calcium, iron, sodium and zinc for runners who do long runs to maintain peak performance. While I agree with his article, there is another essential mineral we runners need that was not mentioned.
If you have ever experienced night time leg cramping (the jiggles) or muscle discomfort during exercise, this is likely due to low magnesium. Studies show that up to 75% of people
don’t get enough magnesium so if you are sweating on the run and leaching magnesium, you’re setting yourself up for twitching issues. Magnesium is a component required for over 300 enzymes to work properly so it’s a smart move to to keep it up.
Multiple studies have shown magnesium to be effective for buffering lactic acid, enhancing peak oxygen uptake and total work output, reducing heart rate and carbon dioxide production during hard exercise, and improving cardiovascular efficiency. In addition, supplementation with magnesium can elevate testosterone levels and muscle strength up to 30 percent.
Keep track of all five essential minerals for better running!