Why Magnesium is Important for Athletic Performance
Essential for Athletic Performance
Magnesium plays a critical role in supporting Athletic Performance through its effects on metabolism, energy production, and cellular function.
Key Benefits
Improves sleep quality and reduces insomnia
Additional Support
Reduces anxiety and stress
Daily Target for Athletic Performance
370 mg per day
Adjusted based on Athletic Performance goals
Best Magnesium-Rich Foods for Athletic Performance
These foods provide the most Magnesium while supporting your Athletic Performance goals:
| Rank | Food | Magnesium per 100g | % Daily Value | Athletic Performance Score |
|---|---|---|---|---|
| 0 | Chia Seeds | 335.0 | 91% | |
| 1 | Almonds | 270.0 | 73% | |
| 2 | Hemp Hearts | 210.0 | 57% | |
| 3 | Hemp Seeds (Hearts) | 210.0 | 57% | |
| 4 | Oats | 177.0 | 48% | |
| 5 | Pumpkin Seeds (Pepitas) | 156.0 | 42% | |
| 6 | Swiss Chard (Cooked) | 152.0 | 41% | |
| 7 | Black Beans (Cooked) | 120.0 | 32% | |
| 8 | Brazil Nuts | 107.0 | 29% | |
| 9 | Edamame (Young Soybeans) | 99.0 | 27% | |
| 10 | Mung Beans | 97.0 | 26% | |
| 11 | Sunflower Seeds (Kernels) | 91.0 | 25% | |
| 12 | Brown Rice (Cooked) | 84.0 | 23% | |
| 13 | Buckwheat (Cooked Groats) | 86.0 | 23% | |
| 14 | Wakame Seaweed | 86.0 | 23% |
How Much Magnesium Do You Need?
General Population
420 mg (Men)
320 mg (Women)
Sample Daily Meal Plan
Here's how to reach your Magnesium target naturally:
Breakfast
- Chia Seeds - 100g (335.0 )
Total: 335
Lunch
- Almonds - 100g (270.0 )
Total: 270
Dinner
- Hemp Hearts - 100g (210.0 )
Total: 210
Snack
- Hemp Seeds (Hearts) - 50g (105.0 )
Total: 105
Daily Total: 920 mg (249% of target)
✓ Signs of Adequate Magnesium
- Improved Athletic Performance performance
- Stable energy levels throughout the day
- Better recovery and overall wellness
- No deficiency symptoms
⚠️ Signs of Magnesium Deficiency
- Insomnia and poor sleep quality
- Muscle cramps and spasms
- Anxiety and irritability
- High blood pressure
- Fatigue and weakness
- Irregular heartbeat
Medical Disclaimer
This information is for educational purposes only and not intended as medical advice. Nutritional needs vary based on individual health conditions, medications, and lifestyle factors. Before making significant dietary changes or starting supplementation, consult with a qualified healthcare provider or registered dietitian who can provide personalized recommendations based on your specific situation.
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