Good portable snack sources include Brazil nuts, almonds and pumpkin seeds. But it’s best to start with trying to increase your athletes’ dietary intake. Some athletes take standalone magnesium supplements or natural sleep aids that contain it, like Doc Parsley’s Sleep Remedy or ZMA, to up their consumption. These can include sports-specific factors like pre-race anxiety, travel to events, the combined effects of training and competing and lifestyle factors such as relationship issues.Ī study published in The American Journal of Clinical Nutrition stated that 79% of adults don’t consume enough magnesium. Nutritionist Dan Garner stated that athletes require around 20% more magnesium than the general population “due to the increased need for magnesium during muscular repair and increased magnesium loss through sweat and urine.” Second, when your clients place extra stressors on their bodies, their rate of magnesium usage increases because their allostatic load is higher. First, because their muscles contract more often and with greater force than sedentary folks, athletes use more ATP, which uses magnesium. Magnesium is in short supply for some athletes for two different reasons. Magnesium also aids in the utilization of carbohydrates, helps regulate cardiovascular output and promotes adequate rest and sleep. While your athletes need to keep their sodium and potassium levels topped up during training and racing, it’s magnesium that helps modulate the balance between the two - more on this in a moment. This mighty mineral plays a part in more than 300 processes throughout the body and brain. In this post, we’ll zero in on five vitamins and minerals that athletes are often low in, explain the adverse effects of deficiency in each, and then suggest how they can increase their intake - first through foods and then, if needed, via supplementation. But even though many of your athletes might get these big rocks in place, they could still struggle with their micronutrient intake. Perhaps it also addresses under-fueling and consuming too many calories at the other end of the spectrum. Nutrition coaching for endurance athletes often centers on obsessing about the intake of the macros – protein, carbs and fat.
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