Are you training for a marathon this weekend? Here’s two nutrients to consider
Date
22 Jul 2024
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Weekend warriors are unique – they compete against those alongside them, but even more than that, they are always competing against themselves. The drive for improvement comes from training and the health foundation that underpins performance.
Magnesium, and B vitamins are just some of the beneficial nutrients needed by athletes. Let’s take a closer a look at just why these ingredients are the weekend warrior’s best friend:
Magnesium
- Magnesium is an essential mineral for an enormous variety of functions of the body. In terms of exercise, these include healthy muscle movement and control, the synthesis of proteins, and supporting healthy cardiovascular function and bone health.1
- Food sources of magnesium include leafy greens, legumes and whole grains.
- The chemical reactions that take place during the metabolism of carbohydrates and fats to be used for energy production also require magnesium – so when you’re considering what the best ‘fuel’ is for the energy to take on your next challenge, don’t overlook rich foods!4
- Sports scientists estimate athletes have a 10-20% increased demand for magnesium due to sweat and urine losses and other lifestyle factors (high caffeine intake and poor dietary intake). Inadequate dietary intake of magnesium may contribute to muscle weakness and cramping,5 so it’s important to consider your dietary magnesium intake, remembering to include lots of magnesium rich foods. If dietary magnesium is inadequate you could consider supplementation.
B Vitamins
- B vitamins are necessary for the metabolism of carbohydrates, protein and fat, and play an important role in energy production. They are also essential for the regeneration of red blood cells and oxygen transport.6 Vitamin B1, B2, B3, B5, B6, and biotin are all involved in a complex enzyme process that converts the food we eat into useable energy (ATP).7
- As the various forms of B vitamins work synergistically to provide energy for all the fun activities we enjoy, we need to remember to include foods rich in B vitamins such as leafy greens, whole grains and milk.
- One of the key factors contributing to sustained energy and consistent training is getting enough quality sleep. Insufficient sleep and poor sleep quality can reduce your motivation, muscle strength and performance potential.10 B vitamins (especially vitamin B3 and B6) play a key roll in producing sleep hormones.11
- By ensuring you have sufficient B vitamins, you’ll also support the transpiration of oxygen (via haemoglobin) from your lungs out to your working muscles.1,8 When you feel your muscles burning during intense workouts , vitamin B6 will also help clear excess lactic acid.12
- Every athlete deserves to put their best foot forward and enjoy recreational activities and support their recovery. Magnesium and B vitamins are both options to consider in any athlete’s weekend warrior toolkit.
References
- Braun L, Cohen M. Herbs and natural supplements: an evidence-based guide, 4th Edition. Sydney: Churchill Livingstone Elsevier, 2014.
- Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnesium. Res. 2006, 19:180–189.
- Pollock, N., Chakraverty, R., Taylor, I., & Killer, S. C. An 8-year analysis of magnesium status in elite international track & field athletes. Journal of the American College of Nutrition, 2019, 1-7.
- Linus Pauling Institute: Magnesium. Linus Pauling Institute - Micronutrient Information Center 2020. Viewed 11 Aug 2020, https://lpi.oregonstate.edu/mic/minerals/magnesium
- Ates M, Kizildag S, Yuksel O, Hosgorler F, Yuce Z, Guvendi G, Kandis S, Karakilic A, Koc B, Uysal N. Dose-Dependent Absorption Profile of Different Magnesium Compounds. Biological Trace Element Research. 2019 Dec 1;192(2):244-51.
- Veasey RC, Haskell-Ramsay CF, Kennedy DO, Wishart K, Maggini S, Fuchs CJ, Stevenson EJ. The effects of supplementation with a vitamin and mineral complex with guaraná prior to fasted exercise on affect, exertion, cognitive performance, and substrate metabolism: a randomized controlled trial. Nutrients. 2015 Aug;7(8):6109-27.
- Gropper S, Smith J. Advanced Nutrition and Human Metabolism, 6th Edition, Belmont: Wadsworth, 2013.
- B. Linus Pauling Institute: Vitamin B6. Linus Pauling Institute - Micronutrient Information Center 2020. Viewed 7 September, 2020. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B6
- Ward D, English J. Krebs cycle intermediates. Nutrition Review, 2013. Viewed 7 September, 2020 https://nutritionreview.org/2013/04/krebs-cycle-intermediates/
- Knowles OE, Drinkwater EJ, Urwin CS, Lamon S, Aisbett B. Inadequate sleep and muscle strength: Implications for resistance training. Journal of science and medicine in sport. 2018 Sep 1;21(9):959-68.
- Hechtman, L, Clinical Naturopathic Medicine, Sydney: Churchill Livingstone Elsevier, 2012
- Tero-Vescan A, Imre S, Vari CE, Toma A, Osz BE. Risks associated with sub-and overdosing of water-soluble vitamins in professional or amateur athletes and the quality of dietary supplements. Palestrica of the Third Millennium Civilization & Sport. 2018 Apr 1.
- Veasey RC, Haskell-Ramsay CF, Kennedy DO, Wishart K, Maggini S, Fuchs CJ, Stevenson EJ. The effects of supplementation with a vitamin and mineral complex with guaraná prior to fasted exercise on affect, exertion, cognitive performance, and substrate metabolism: a randomized controlled trial. Nutrients. 2015 Aug;7(8):6109-27.
- B. Linus Pauling Institute: Vitamin B6. Linus Pauling Institute - Micronutrient Information Center 2020. Viewed 7 September, 2020. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B6