The importance of magnesium in the runner's diet

In sports, the magnesium is a mineral with essential importance in the prevention joint and muscle injuriesas sprains, fissures, or fractures. It has been proven how, in the event of an injury, convalescence, recovery and bone reconstruction are carried out more quickly and solidly, if the magnesium levels are adequate.

Our eating The current one has, among other characteristics, that of presenting a magnesium deficiency, an element that is essential for health.

This deficiency causes a large number of problems in relation to the nervous system, such as anxiety, restlessness, difficulty in fixing attention, etc ..., which are sometimes classified as depression and they are treated with drugs. Also, as the magnesium intervenes in the muscle relaxation, is also manifested in contractures, cramps, punctures in the precordial region, spasms, arrhythmias, tachycardias, sensation "ball" in the throat, breathing difficulties, and sometimes hypertension.

This element is also essential in the synthesis of all the proteins in our body and, therefore, is essential in the manufacture and repair of cartilage wear, of the bones, of the tendons, of the stomach walls, of the blood vessels, etc.

In addition, when its concentration decreases in the blood, less is eliminated in the urine, which leads to the formation of kidney stones.

Magnesium forms complexes with chlorophyll, the plant pigment that gives certain vegetables their green color, which is why green vegetables (spinach, chard, chicory, lettuce, endive…) Are a good source. This mineral is also abundant in meat, shellfish, the products dairy, nuts and whole grain cereals (not milled or refined). water is anotherlimeIt can contain up to 120 milligrams/liter of this mineral, and is an excellent way of absorbing magnesium.

A good menu rich in magnesium, like this one we have seen on the website of AlimeHealthy ntation, it may be the one that we indicate below.

Breakfast

• A glass of milk with honey and muesli.
• Bread spread with tomato, oil and lean Serrano ham.
• Fresh fruit salad with fresh orange juice.

Lunch.

• Energy bar (if physical effort has been made).
• Fresh fruit and a handful of nuts.

Meal

• Sautéed spinach with raisins and pine nuts.
• Horse steak with mashed potatoes.
• Cereal bread and rice pudding.

Snack

• A handful of dried fruits.
• A yogurt mixed with fresh fruit.

Price

• Julienne pasta soup with vegetables.
• Garlic omelette, onion, leek, carrot, green pepper and cheese.
• Cereal bread and fruit in syrup.

In the following link you can consult 10 tolimen foods rich in magnesium.