In this post, we take a look at the pros and cons of the magnesium supplement in detail, in order to help you decide if it is the right supplement to add to your diet.
Magnesium is a vital mineral for both the brain and the body. However, many people don’t actually know just how important it is, and the many advantages that including it in your diet can bring. In this post, we highlight some of the foremost benefits that Magnesium can deliver.
Essentially, Magnesium is a mineral that is involved in more than 500 different bodily reactions, it is within every cell, and it is vital for the correct functioning of those cells.
Magnesium helps to transform the food you eat, into energy the body can use. It helps with exercise performance in a number of ways. First of all, muscle movements are improved with Magnesium. It depends on which type of exercise you are doing; however, it is said that you need to increase your magnesium intake following exercise, in order to get the desired boost. Magnesium also helps to transport blood sugar into your muscles while also helping to get rid of lactic acid, which when left to build up, can cause a great deal of pain.
Interestingly, during a study that was conducted, it was apparent that Volleyball players who took a supplement of 250Mg daily, where able to realize improvements in their arm movements as well as in their jumping capabilities.
Reducing Blood Pressure
Magnesium can help to reduce both systolic and diastolic blood pressure.
There are a number of studies to back this up. However, it is most effective on those individuals who have high blood-pressure, to begin with.
Combatting Type-2 Diabetes
Magnesium is considered to be extremely effective for those who have type-2 diabetes. Not only does having a low intake of this mineral contribute to the likelihood of getting the condition; by adding it to your diet, you are less likely to get this. Taking Magnesium can result in blood sugar improvements and Haemoglobin A1c levels as well.
There have also been many independent studies that show Diabetes patients who have lower than acceptable levels of Magnesium are then faced with having to deal with the inability of their insulin to be able to keep their sugar levels at bay.
There are definitive links between a lack of Magnesium in your diet and chronic inflammation. Foods that are enriched with Magnesium can help to reduce inflammation. A couple of great examples are dark chocolate and fatty fish such as Salmon.
Having a lack of Magnesium in your diet has been studied in detail, and results show that it can drive obesity, aging, and chronic disease.
Relieves Symptoms of PMS
Pre-menstrual Syndrome affects so many women of all ages. Magnesium has been proven to help alleviate some of those symptoms and offers a way to combat problems with low-mood, water retention and more.
Research has proven that Magnesium supplements can help with the muscle cramps often caused by PMS due to its muscle relaxing qualities.
Aides Treatment of Asthma
Magnesium has been strongly linked with Asthma, and if you suffer from this condition, you’ll be pleased to know that increasing your Magnesium intake can help to ease the wheezing that comes with Asthma, it also helps to regular and controls the breathing, along with helping to relax your bronchial muscles to make breathing easier.
There have been many studies into the benefits of Magnesium for Asthma sufferers which have proved that it can help to treat symptoms caused by the illness.
Contrary to popular belief, Collagen is something which can help the entire body. Magnesium stimulates the same proteins that are needed to produce collagen, meaning it can serve to improve the health of your hair and your skin.
Research has proved that having more collagen in your body can help with digestion, hormonal balancing and joint and bone health in general.
Helps with Bladder Control
Magnesium can help you to keep proper control of your bladder by helping to fight infections, nephritis, and interstitial cystitis.
Given that the bones are responsible for the most consumption of Magnesium within the body, it’s no surprise that this mineral can have a huge impact on the health of your teeth. Magnesium is responsible for the absorption of calcium within the body, it can, therefore, help you to have strong bones and healthy teeth.
So now you know just some of the benefits of having magnesium in your diet, the next logical questions are, how do you get more of this mega-mineral into your body? Of course, you can take supplements. However, there are also a few other ways you can easily introduce more into your day-to-day regime by consuming foods that are naturally rich in Magnesium.
Simply put, Magnesium is essential for your body, whatever your age and whatever your condition. Without enough of this exceptionally beneficial mineral, your body will not be able to perform to its optimal ability.
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It's either your first session or you haven't exercised in a while and you're thinking, "Awesome! This is the start of my journey to a better body"...... Then the next day comes and you get out of bed feeling like you have been hit by a bus! Welcome to the world of Delayed Onset Muscle Sorness, or DOMS for short. I have seen so many people fail and stop a program because of the unfamiliar experience. Like they say NO PAIN NO GAIN...
So you just read the heading and you’re thinking, “God damn it Beau, not another pun!!” Yes, I know….. and there are more to come so get used to it! This blog post is pretty much a run down of the supplements I use my self and that are essential for balancing out your body and helping it get the energy and boost it needs. Lets start:
- Protein is one of the macronutrients in the body that provides us with energy along with carbohydrates and fats.
- Protein is essential for helping the muscles recover and grow so you can gain lean muscle mass and repair tissue to become stronger. The average recommended dietary allowance for adults is 0.8 grams of protein per kilogram of body weight.
- Before we get in to the supplementation side of things protein can be found in many food sources such as: lean meats (chicken breast, lean beef, kangaroo), eggs, dairy (cheese, milk, yoghurt), fish, lentils, and spirulina to name a few. These guys are important in a balanced diet, but when it comes to training and a busy lifestyle taking a protein powder can be a reliable and easy way to get your protein fix.
- There are 2 types of proteins that you need to consume through out a training program: isolates and casein.
- Isolates are a faster synthesising protein that absorbs better directly after a work out. Isolate whey protein is 90% protein and is separated from its base component, water and is lactose free and low in carbs and fat.
- Casein is your slower releasing protein which is commonly found in cows milk and makes up 80% of its content. Best used through out the day as a meal replacement and also when you want to make protein treats. Casein is better used for throughout the day and before bed. There are many blends of protein that have both isolate and casein, plus other amino acids for ultimate recovery and best efficiency, For people who are scared of getting fat or to big stay away from the “bulking” proteins. Extra carbs have been added and best used for ectomorphs who need the extra energy.
- Check out the Evolve range of proteins from our friends at ASN.
- The market for pre works outs have exploded and with many different natural and synthetic products on the shelves it makes it hard to choose what’s the best for you and what is going to get the job done.
- Pre work out supplements help you achieve a higher focus, boost of energy and maintain strength and power during a training session. Imagine that these are a cocktail of vitamins, extracts and amino acids. Usually a lot of products will get banned because they are deemed illegal and taken of the shelves, mainly because its legal speed. I don’t recommend taking a pre work out when starting off a training program, healthy nutrition timing (having the right healthy foods at the right time) and a thermo supplement can boost results with out making you feel like you have just stepped in to a nightclub ;).
- With the high you get from taking a “pre” you can also experience a “crash”, I know some nights after training I have just sat in the corner of a shower because I feel absolutely terrible. Sleep is disrupted, and energy levels can still be pretty high, so take at your own risk.
- Some Pre Work Outs I have used in the past are: BPM Labs – The One 2., Lecheek Nutrition CRANK! Prototype II, USP Labs USP Labs Jack3d Micro.
- I love these, they are a staple in my life, most people use coffee to get them up in the morning, I use “thermos”.
- The effects from thermos are energy boost, focus, appetite suppressing and fat burning. They acts as a diuretic and help with bowel functionality aswell. Fat Burners (or Thermogenic Fat Burners) can increase the body's temperature enabling the body's ability to burn calories as heat; to be used as energy, thereby preventing them from being stored a fat.
- Effective thermogenic supplements are those that contain key ingredients that create or support a fat burning 'thermogenic' environment by working together & in synergy. Some of these ingredients also aid in reducing appetite & spiking an increase in short-term energy. Such common ingredients are: garcinia cambogia, green tea extract, guarana extract, cayenne.
- Thermogenic Fat burner supplements are the most commonly used fat loss products in the sports, bodybuilding & fitness arena today & stack well with other fat loss supplements including CLA or L-Carnitine. Fat loss supplements are highly effective and are best cycled for optimal benefit.
So these are the 3 most common types of supplements used in the fitness industry at the moment. I will be doing a part 2 which will include: BCAA, creatine, CLA, and more.
Check out the supplements we have available HERE.