Sports Performance Leader Issues Tips and Guidelines For The Most Powerful Nutrient For Athletes: Magnesium

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Stark, located in Irvine, California, a national leader in sports performance issues a list of tips and guidelines for magnesium deficiencies.


Magnesium has been shown to help athletes sleep better, elevate testosterone, build muscle, improve insulin sensitivity (making it easier to get lean), and increase strength.

Magnesium, an often-overlooked element in foundational health is a critical tool used at Stark in Irvine, California to help propel athletes to their goals. “Magnesium is the number-one nutrient used to support every athlete walking through our doors,” says Brad Davidson, V.P. of Research and Development at Stark. “It has been shown to help athletes sleep better, elevate testosterone, build muscle, improve insulin sensitivity (making it easier to get lean), and increase strength.”

According to Davidson, almost every athlete is deficient in magnesium because of the critical role it plays in muscle function. “The more you train your muscles, the more magnesium you use up and need to replace,” states Davidson. “The primary way in which to ingest magnesium is from food, and today’s food supply is becoming very deficient in natural magnesium.”

A simple sign of a deficiency is muscle cramping on the left side of the body. The benefits of higher magnesium levels in the body are profound: magnesium has a calming effect on the central nervous system; by aiding in detoxifying the stress hormone, cortisol, magnesium makes it easier to calm down at night and fall asleep, also resulting in less frequent ‘wake-ups’ throughout the night.

However, as for athletic endeavors specifically, research has shown that magnesium is pivotal in lipid (fat) metabolism and therefore the production of testosterone. Studies also show increased growth hormone and IGF-1 levels with optimal magnesium intake. In an article by Charles Poliquin, he revealed research showing that magnesium supplementation paired with resistance exercise can make your stronger. This study found that a group taking eight milligrams per kilogram of body weight a day of magnesium while strength training three times a week, improved strength significantly more than a control group without improving magnesium levels. Researchers suggest that it plays a role at the ribosomal level in protein synthesis, therefore also leading to significant muscle mass gains.

“Young athletes, today, are fat,” adds Davidson. He states that magnesium plays a critical role in managing carbohydrates consumed by the body. Magnesium deficiency has been shown to also cause insulin resistance. According to Davidson, “The more insulin resistant you are the harder it is to remove stubborn fat from your love handles and the harder time you will have putting on more muscle. It also aids in decreasing inflammation in the body making it easier to lose stubborn belly fat.”

Here are some tips on taking magnesium from the team at Stark: because of the calming effect it’s best to take after a workout or later in the day before bed; it can be taken orally in the form of a pill (example: Magnesium Glycinate from Designs for Health); it can also be taken in the form of a topically applied supplement (example: MagneSul by Xymogen). The main side effect of too much magnesium is loose stools.

About Stark: Utilizing the world’s highest quality equipment, some of the most sophisticated training techniques as well as personalized diets and high quality supplements, Stark is a national leader in sports performance for athletes.

Media Contact: Todd Vande Hei

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