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Fitness For your Info Performance Tips

Magnesium And You: Muscle Cramps, Sleep, And Performance

By Dr. Tamara Kung, ND

Magnesium is a mineral that is integral to helping us feel and function our best. It helps us build protein, strong bones, normalizes blood pressure and sugar levels, and it also helps keep our hearts beating steadily and healthily! 

But did you know that the magnesium is not just important for your overall health but can also be a game-changer for your fitness goals? Magnesium is one of the most essential minerals that play a crucial role in muscle function, energy production, and recovery. So, let’s dive into the scientific benefits of magnesium and how it can help you achieve your fitness goals.

Improves Muscle Function

First up, muscle function. Magnesium is a key component in muscle contraction and relaxation. This means that if you’re deficient in magnesium, you may experience muscle cramps, weakness, and fatigue. By ensuring adequate magnesium levels, you can optimize your muscle strength and endurance.  

Magnesium is involved in the production of ATP (adenosine triphosphate), the molecule responsible for powering up every cell in our body. This means that magnesium is essential for maintaining energy levels during your workout and preventing fatigue. So, if you’re feeling sluggish during your workouts, low magnesium levels may be a contributing factor. 

Improves Recovery

Magnesium is also crucial for recovery after exercise. It helps to reduce inflammation, decrease muscle soreness, and improve muscle repair. This means that by incorporating magnesium via food or supplement into your post-workout routine, you can recover faster, allowing you to bounce back and stay on top of your fitness routines. 

Improves Sleep

Magnesium has also been shown to improve sleep quality, reduce stress and anxiety, and regulate blood sugar levels. All of which can have a significant impact on your fitness journey.

It also has anti-inflammatory qualities. Maintaining appropriate levels will reduce post-workout muscle soreness compared to being deficient.

You can check your serum magnesium levels through a blood test with your healthcare provider or naturopath! 50% of the population are found to be deficient in this mineral, mostly because of the proliferation of fake, processed foods which make our plates look like shades of beige and offer very little magnesium (or any nutrient for that matter). 

Recommended daily intake for the average adult is 310-420 mg per day.

One of the best ways to get your daily magnesium dose is through your foods! Real, whole foods are where all your magnificent minerals are found! So why not enjoy deliciousness and get your magnesium in at the same time? 

This is a chart of some of the top food sources of magnesium.

FoodServings SizeMagnesium (mg)
Pumpkin seeds¼ cup190
Spinach, cooked1 cup157
Swiss chard, cooked1 cup150
Tempeh1 cup134
Quinoa, cooked1 cup118
Chia seeds1 oz (2 tbsp)110
Edamame1 cup100
Brown rice1 cup84
Cashews1 oz 82
Almonds1 oz 80
Halibut3 oz90
Mackerel 3 oz 82
Salmon3 oz26-84
Tofu1 cup74
Dark chocolate1 oz 64
Black beans½  cup60
Avocado1 medium58
Peanut butter1 oz49
Yogurt, plain1 cup 42

With so many of us potentially deficient in magnesium, it’s important we learn how we can increase intake to improve our health. Supplementation can be a safe and efficient way to make sure you are covered. Again, speaking with your healthcare provider or naturopath can help you tailor the dose and direct you to the best form for your needs (you may have noticed the variety of magnesium supplements out there and it can feel overwhelming). 

Better yet, try out this simple recipe rich in magnesium.

Spinach Salad with Pumpkin Seeds and Feta

Ingredients:

  • 4 cups fresh spinach leaves
  • 1/4 cup pumpkin seeds
  • 1/4 cup crumbled feta cheese
  • 1/4 cup thinly sliced red onion
  • 2 tbsp olive oil
  • 1 tbsp apple cider vinegar
  • Salt and pepper, to taste

Instructions:

  1. In a large bowl, combine the spinach, pumpkin seeds, feta cheese, and red onion.
  2. In a separate small bowl, whisk together the olive oil, apple cider vinegar, salt, and pepper.
  3. Drizzle the dressing over the spinach mixture and toss to coat.
  4. Serve immediately and enjoy!

This recipe is not only delicious, but it’s also a great way to get a dose of magnesium from the pumpkin seeds and spinach. Enjoy this salad as a side dish or add some grilled chicken or tofu to make it a main course.

References:

Bertinato J, Wang KC, Hayward S. Serum Magnesium Concentrations in the Canadian Population and Associations with Diabetes, Glycemic Regulation, and Insulin Resistance. Nutrients. 2017 Mar 17;9(3):296. doi: 10.3390/nu9030296. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5372959/

Magnesium fact sheet for health professionals. National Institutes of Health Office of Dietary Supplements.Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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Fitness Performance Tips

Gain Mobility And Performance With This Tool

By Dr. Gavin O’Handley

Voodoo floss, also known as compression band floss, is a flexible elastic band that is used as a form of self-myofascial release therapy. It is made of latex-free material and can be easily wrapped around a specific body part such as a joint or muscle group. Voodoo floss has gained popularity among athletes, Chiropractors, Physiotherapists, and fitness enthusiasts due to its numerous benefits. In this post, we will discuss some of the benefits of Voodoo Floss.

  1. Increased Mobility: If you have ever used a foam roller or percussion gun, chances are you have heard of Myofascial Release. Voodoo floss can help to increase mobility by breaking down adhesions and scar tissue that may be limiting movement in a joint or muscle group. Flossing is a form of release because you’re physically compressing the fascia via pressure. As you move the muscles around the compressed area, the adhesions and restrictions get broken down and dissipate. You’re getting rid of all the ‘gook’ between the muscle and fascia, the way you would get rid of plaque between two teeth. Resulting in the ability to move more and with less pain.
  2. Improved Circulation: Compression band floss can also help to improve circulation in the affected area. By applying pressure to the tissues, blood flow is temporarily reduced followed by flooding it with a significant rush of nutrient and oxygen rich blood which can aid in the healing process and reduce inflammation.
  3. Improved Recovery: Using voodoo floss as a form of self-myofascial release therapy can also help to improve recovery time. By breaking down adhesions and scar tissue and improving circulation, the body can more effectively repair and rebuild damaged tissues.
  4. Saves you time: In a minute-over-minute comparison, flossing offers more benefit than foam rolling. Flossing and foam rolling both work to release tension in the fascia that surrounds our muscle tissues but flossing makes the process much more efficient by releasing a whole set of tissues, as opposed to one localized muscle at a time. Simply put, flossing is a faster way to relieve knots and trigger points, improve recovery, and get back an extra few minute a day.

In conclusion, voodoo floss can be a valuable tool for anyone looking to improve their mobility, reduce pain, and aid in recovery. It is easy to use, cost-effective, and has numerous benefits for athletes, Chiropractors, Physiotherapists, and fitness enthusiasts alike. However, it is important to note that voodoo floss should be used under the guidance of a healthcare professional or trained practitioner to avoid any potential risks or injuries. See it in action here.

References:

  1. Gorny V, Stöggl T. Tissue flossing as a recovery tool for the lower extremity after strength endurance intervals. Sportverletzung Sportschaden: Organ der Gesellschaft fur Orthopadisch-Traumatologische Sportmedizin. 2018 Feb.
  2. Weber P. Flossing: An alternative treatment approach to Osgood-Schlatter’s disease: Case report of an adolescent soccer player. Journal of Bodywork and Movement Therapies. 2018 Oct 1;22(4):860-1.
  3. Prill R, Schulz R, Michel S. Tissue flossing: a new short-duration compression therapy for reducing exercise-induced delayed-onset muscle soreness. A randomized, controlled and double-blind pilot cross-over trial. The Journal of sports medicine and physical fitness. 2018 Oct.
  4. Driller M, Mackay K, Mills B, Tavares F. Tissue flossing on ankle range of motion, jump and sprint performance: A follow-up study. Physical Therapy in Sport. 2017 Nov 1;28:29-33.
  5. Driller MW, Overmayer RG. The effects of tissue flossing on ankle range of motion and jump performance. Physical Therapy in Sport. 2017 May 1;25:20-4.
  6. Yasuda, T., Brechue, W. F., Fujita, T., Shirakawa, J., Sato,Y., and Abe, T. (2009). Muscle activation during low-intensity muscle contractions with restricted blood flow. J. Sports Sci. 27, 479–489.