{"id":96118,"date":"2015-09-21T20:10:55","date_gmt":"2015-09-21T17:10:55","guid":{"rendered":"https:\/\/www.luga.bg\/blog\/%d0%bc%d0%b0%d0%b3%d0%bd%d0%b5%d0%b7%d0%b8%d0%b9-%d0%b8-%d1%81%d0%bf%d0%be%d1%80%d1%82\/"},"modified":"2026-09-15T08:48:17","modified_gmt":"2026-09-15T05:48:17","slug":"magnesium-and-sport","status":"publish","type":"post","link":"https:\/\/www.luga.bg\/en\/blog\/magnesium-and-sport\/","title":{"rendered":"Magnesium and Sport: Cramps, Strains and Faster Recovery"},"content":{"rendered":"<p>Magnesium plays a part in producing and converting energy \u2014 more than 300 enzymes in the body contain magnesium, including those that turn glucose into energy. Without magnesium, the energy released simply cannot be used. And when you exercise, the need for it is far greater.<\/p>\n<div class=\"lb-summary\">\n<p class=\"lb-summary-title\">In brief<\/p>\n<ul>\n<li>Athletes lose a great deal of magnesium through sweat \u2014 in hot weather, up to 2 litres of fluid per hour.<\/li>\n<li>A deficiency shows itself as <strong>night-time calf cramps<\/strong>, strains, muscle spasms and even torn muscle fibres.<\/li>\n<li>The recommended dose for athletes is around <strong>5 mg of magnesium per kilogram<\/strong> of body weight.<\/li>\n<li>Magnesium is also absorbed through the skin \u2014 through massage, baths and compresses.<\/li>\n<\/ul>\n<\/div>\n<h2>Why athletes need more magnesium<\/h2>\n<p>During intense exertion, lactate builds up in the muscles and limits physical activity. Clearing it from the body quickly again requires magnesium.<\/p>\n<p>Heavy sweating during exercise removes considerable amounts of magnesium, especially in high temperatures and humidity. Add to this a faster metabolism and greater loss of magnesium through the kidneys. This is why athletes suffer from deficiency more often than people who do not exercise \u2014 and the magnesium from food is frequently not enough.<\/p>\n<h2>How much magnesium is needed<\/h2>\n<p>The recommended daily dose for athletes is around <strong>5 mg per kilogram<\/strong> of body weight \u2014 for a person weighing 70 kg, that is about 350 mg. Taking it regularly during the recovery phase helps to maintain the form you have achieved. A deficiency can be avoided if magnesium is taken even before exertion.<\/p>\n<h2>Symptoms of magnesium deficiency<\/h2>\n<ul>\n<li><strong>Cramps and strains<\/strong> \u2014 painful calf cramps, most often at night; strains in the neck and shoulders, especially under stress.<\/li>\n<li><strong>Neuromuscular over-excitability<\/strong> \u2014 twitching eyelids, tingling fingers, a tendency towards strains and tears.<\/li>\n<li><strong>Nervous system<\/strong> \u2014 nervousness, poor concentration, irritability; with migraine, attacks may become more frequent.<\/li>\n<li><strong>Heart<\/strong> \u2014 magnesium balances the action of calcium, and a deficiency can worsen rhythm disturbances.<\/li>\n<\/ul>\n<div class=\"lb-tip\">\n<p class=\"lb-tip-title\">Advice for night-time cramps<\/p>\n<p>In the evening before bed, rub your calves with a magnesium solution or with <a href=\"https:\/\/www.luga.bg\/en\/blog\/whats-the-difference-between-the-various-anchialo-massage-oils-and-gels-with-lye\/\">massage gel with Black Sea lye<\/a>. To make up a deficiency, however, regular and sustained intake is needed.<\/p>\n<\/div>\n<h2>Why we do not get enough magnesium<\/h2>\n<ol>\n<li><strong>Disturbed balance<\/strong> \u2014 magnesium deficiency is found in 13% of all illnesses.<\/li>\n<li><strong>Low intake<\/strong> \u2014 unbalanced eating, weight-loss diets, fast food.<\/li>\n<li><strong>Increased needs<\/strong> \u2014 growth, pregnancy, breastfeeding, heavy physical and mental strain, alcohol, foods high in phosphates, certain medicines.<\/li>\n<\/ol>\n<h2>How to obtain magnesium<\/h2>\n<p>The main source is food, but how much is absorbed depends on its composition and preparation. The other ways are:<\/p>\n<ul>\n<li><strong>As a supplement in food or water<\/strong> \u2014 a possible side effect is an upset stomach.<\/li>\n<li><strong>Intravenously<\/strong> \u2014 only in hospital, under medical supervision.<\/li>\n<li><strong>Transdermally<\/strong> \u2014 through the skin. The magnesium solution is absorbed easily and spreads through the body, and the body takes in mainly as much as it needs. The purity of the product is important.<\/li>\n<\/ul>\n<div id=\"attachment_13032\" style=\"width: 278px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-13032\" class=\"wp-image-13032\" src=\"https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1.jpg\" alt=\"ANCHIALO massage gel with Black Sea lye\" width=\"268\" height=\"402\" srcset=\"https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1.jpg 680w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-300x450.jpg 300w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-450x675.jpg 450w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-64x96.jpg 64w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-200x300.jpg 200w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-267x400.jpg 267w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-116x174.jpg 116w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-77x116.jpg 77w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-227x341.jpg 227w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-67x100.jpg 67w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-100x150.jpg 100w\" sizes=\"auto, (max-width: 268px) 100vw, 268px\" \/><p id=\"caption-attachment-13032\" class=\"wp-caption-text\">ANCHIALO massage gel<\/p><\/div>\n<p><a href=\"https:\/\/www.luga.bg\/en\/shop\/body-cosmetics-2\/massage-gel-from-black-sea-lye\/\">ANCHIALO massage gel with Black Sea lye<\/a> is rich in magnesium salts (MgCl\u2082 and MgSO\u2084). It has a relaxing effect, nourishes and hydrates the skin, while its minerals penetrate through it and tone the whole body. It is suitable for joint and muscle pain, stiffness, sprains, dislocations and for recovery after training.<\/p>\n<p class=\"lb-source\">Source: <a href=\"https:\/\/www.svoizbor.com\/\" target=\"_blank\" rel=\"noopener\">svoizbor.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why people who exercise lose a great deal of magnesium, how a deficiency leads to cramps and strains, how much magnesium an athlete needs and how to obtain it \u2014 including through the skin.<\/p>\n","protected":false},"author":5,"featured_media":97133,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[1626],"tags":[2046,2026,1956,1966,2090,2122,2126,1942,1986,2022,2074,2078,2096,2014,2072,2080,2104,2120,2134],"class_list":["post-96118","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-magnesium-en","tag-achievements-en","tag-body-en","tag-calcium-en","tag-cramps-en","tag-cramps-en-2","tag-fatigue-en","tag-fitness-en","tag-health-en","tag-magnesium-en","tag-nervous-system-en","tag-results-en","tag-selenium-en","tag-sport-en","tag-strain-en","tag-strains-en","tag-strength-en","tag-stress-en","tag-transdermal-en","tag-zinc-en","post-with-thumbnail","post-with-thumbnail-icon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.1 (Yoast SEO 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