Magnesium
Involved in over 300 reactions including ATP production, muscle contraction and glycogen synthesis.
Why it matters
Magnesium is involved in over 300 enzymatic reactions in the human body including ATP production, muscle contraction, nerve signalling, protein synthesis, and glycogen storage. It is one of the most important minerals for athletic performance and recovery, yet consistently under-consumed in modern diets.
For endurance athletes
Athletes lose significant magnesium through sweat, and requirements can be 10–20% higher than for sedentary individuals. Prolonged training sessions particularly in hot conditions accelerate depletion. Low magnesium is linked to muscle cramping, impaired recovery, poor sleep quality, and reduced power output.
Signs of deficiency
- ·Muscle cramps and spasms
- ·Poor sleep and irritability
- ·Fatigue and weakness
- ·Reduced exercise capacity
Best food sources
- ·Dark leafy greens
- ·Nuts and seeds (pumpkin, almonds)
- ·Dark chocolate
- ·Whole grains
- ·Legumes
- ·Avocados
Track Magnesium automatically
MOVE logs micronutrients from every food you eat and shows sport-specific context alongside your numbers.