FOCUS ON....MagnesiumIntroduction:Magnesium is an essential mineral (i.e. it MUST be provided from our diet as the body is unable to synthesise it) and is known as the “universal mineral” because it plays an important role in so many metabolic reactions (over 300) both as a mineral and a co-factor for enzymatic reactions. The adult human body contains about 25 grams of magnesium of which:Over 60% of all the magnesium is found in the skeleton27% is found in muscle6% to 7% is found in other cellsLess than 1% is found outside of cellsMagnesium is known to play a key role in MANY biological processes that influence sports performance too. So, in this episode we discuss its importance in:  Muscle functionGlucose metabolismEnergy productionWe then consider the effects of Magnesium status on running performance and delve into potential risk factors for suboptimal Magnesium levels including:DietStressMedicationAgeWe then move on to focus on key nutritional interventions to support optimal Magnesium status e.g. Increase intake of magnesium rich foodsReduction of foods and beverages that may limit magnesium absorption from the digestive tractMagnesium supplementationSHOW NOTES(04:13)Magnesium is an essential mineral involved in over 300 metabolic reactions within the body. It is also a very important mineral for a runner for many reasons including:Muscle functionGlucose metabolismEnergy productionBUT it is a mineral that is often neglected. Some studies have found that the dietary intake of magnesium is often low in athletes and yet it is thought that the magnesium demands of an athlete could be up to 10 to 20% higher than in the general population. (08:06)Looking at Magnesium’s importance for the runner in more detail i.e.:1) The muscle contraction/relaxation cycle – magnesium acts as a natural calcium blocker2) Glucose metabolism – magnesium is influential in 3 key ways: It helps regulate glucose homeostasis It regulates glucose phosphorylation It acts as the cofactor for several key enzymes including pyruvate hydrogenase - required for metabolic flexibility3) Energy production – ATP (the body’s energy currency) needs to be bound to Mg to be biologically active. (17:39)Compromised magnesium status could affect running performance in several ways including:Fatigue – linked to poor energy productionMuscle weakness and damage – due to poor muscle functionReduced glucose breakdown – leading to poor energy productionRestless leg syndrome – due to poor muscle relaxationSo, if you are experiencing any of these symptoms, it might be worth having your magnesium levels tested to determine, or hopefully rule out, a magnesium insufficiency or deficiency.(24:10)What are the risk factors for suboptimal magnesium levels? Well, there are many, some of which are within our control and others that are outside of our control.Risk factors within our control include:Diet – low in foods containing magnesium, high in alcohol/coffee/fizzy drinks leading to poor absorption of magnesiumOverhydration – increased excretion of Magnesium in urineStress – depleted magnesium availabilityPharmaceutical medications e.g. laxatives and diuretics – increased excretion of MagnesiumRisk factors outside of our control include:Age – older individuals thought to have a lower magnesium intakeCertain...

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