Magnesium Rich Foods- Take control of your muscle cramps

Magnesium Rich Foods For Athletes

Today I want to discuss first, what is magnesium and how does it play a role in our muscular system. I’m sure we have all been told to eat bananas to help with muscle cramping after a long run, but why? There is a detailed and scientific reason for this, but I will try my best not to bore you with science and give it to you straight. Also, I will tell you which fruits, vegetables and grains are best to eat during and after a long run or marathon which have the highest amount of magnesium to help power you through to the end and help prevent “Leg Lightning” (what I call muscle cramps).

First, let's discuss what magnesium is to our body. Magnesium is the second most abundant element inside our body. Magnesium ions regulate over 300 biochemical reactions in the body, but I want to specifically discuss its generation of energy in our muscle cells.

Our muscles need energy to contract and relax. We need balanced electrolytes (Sodium, Potassium, Magnesium, and Calcium) in our body to help keep this process running smoothly. These other minerals are typically found in our daily diet, but magnesium is usually lacking. This is why I am making magnesium the focus today. Magnesium plays an essential role in regulating this process. Magnesium also is vitally important in the construction of the cell membrane of cells in our muscles.

When our magnesium levels get too low, our body tries to adapt but the cells are not able to create a high level of energy molecules, which disrupts the electrolyte balance. You are perspiring and your body starts to release too much sodium, causing you become dehydrated. The cells now lose the ability to properly contract and relax causing muscle cramping or spasm.

Imagine a long white sandy beach and the waves gently roll up onto the sand and then slide back into the vast ocean. Now you see a huge rock 15 feet into the water. The waves come in smoothly and then crash onto the rock, disrupting the flow of water. This rock is your magensium defiiciency, crashing your natural energy flow. Balance is key to understanding health.

Here are some fruits, vegetables and grains that you can eat that will help replenish your levels of magnesium during and after prolonged activity.

Fruits

• Dried Figs: contain 68mg (17% of the daily value)

• Dried Apricots: 10% DV

• Dried Dates: 8% DV

• Bananas: 27mg (7% DV)

Vegetables

• Dark Leafy Greens: 79mg (20% DV)

• Squash and Pumpkin Seeds: 534mg (134% DV)

• Soy Beans or Edamame: 86mg (22% DV)

• Avocados: 29mg (7% DV)

Grains

• Quinoa: 30% DV

• Wild Rice: 13% DV

• Brown Rice: 11% DV

• Whole Wheat Pasta 11% DV

These are foods that can easily be incorporated into your diet. You can quickly make smoothies with most of these ingredients and even add berries and other fruits for a boost of antioxidants and other fantastic vitamins and minerals. Now go be the greatness you were born to be.