Magnesium und Sports

Magnesium & sports

Find out here why magnesium is so important during exercising.

No matter what type of physical activity you engage in – gardening, walking, or endurance/weight training – your body needs more magnesium than usual. The associated muscle activity means that the organism uses increased amounts of magnesium, which is also lost through sweat. Athletes have to take care to replace the lost magnesium and fluids quickly after exercise in order to maintain normal muscle function and performance levels in the long term.

Athletes need more magnesium

Running, walking or cycling: All have in common the sweat maker of their sport. The physical exertion causes the athlete to lose fluids and minerals. Therefore, it is particularly important to replenish the mineral deposits after exercise to maintain the performance.

Magnesium-Diasporal® 400 EXTRA direct
Vitalises muscles. Activates energy.

Magnesium-Diasporal® 400 EXTRA direkt, Direktgranulat

Magnesium & sport: effects

Magnesium helps regulate the activity of 600 enzymes in the human body and plays an important role in all intracellular metabolic processes associated with the synthesis or conversion of energetic substances (e.g. glucose).

Good to know:

Magnesium is important for the energy metabolism. The enzymes involved in glucose metabolism need magnesium for activation. Without magnesium, no energy can be provided. The formation of lactate (anaerobic breakdown of glucose), when insufficient oxygen is available in the muscle cells, limits the body’s capacity for exertion. Lactate has to be eliminated from the body as quickly as possible, and magnesium is also required for this purpose.

This is why an adequate magnesium intake is particularly important in sports. Sports increase the metabolic rate, and thus also magnesium requirements. Muscle tension and cramps, which can occur during exercise as well as afterwards, are typical symptoms of magnesium deficiency.

Magnesium is the power mineral for athletes and people who enjoy an active lifestyle and want to maintain their athletic performance. The magnesium test will help you determine whether your magnesium intake is sufficient!


Magnesium and muscle function

High physical exertion during sports favours magnesium losses, which are primarily caused by increased sweat production. When ambient temperature and humidity levels are high, athletes can suffer from a considerable loss of fluids (losing up to 2 litres an hour).

An inadequate magnesium intake can adversely affect muscle function and can promote susceptibility to pulled muscles and tears.

Tips for the body

  • 1.

    Drink a glass of water before exercising! This will prevent dehydration and an associated electrolyte imbalance.


  • 2.

    Warm up before exercising to ensure that your tendons, ligaments, muscles and joints are well prepared. By doing so, you will avoid overstraining the muscles, which can result in cramps.

  • 3.

    Make sure you replenish your magnesium levels after exercising with a highly bioavailable, high-dose magnesium product.

Magnesium. Vitalises muscles. Activates energy.

In order to prevent deficiency and to maintain performance you should ensure adequate magnesium levels. The German Nutrition Society (DGE) and the Food and Nutrition Board (FNB)* recommend 300 mg and 400 mg as daily magnesium intake for adults, depending on their age and gender.

For athletes, the daily magnesium requirement can be up to two to three times higher, depending on the athletic demands.

In order to prevent magnesium deficiency in the long term and to maintain physical fitness, it is particularly important for athletes to regularly supply high-dosed magnesium after each exercise in the regeneration phase.

We do not recommend taking magnesium before exercise, because it relaxes the muscles and has a slightly laxative effect, which could have a negative impact on performance. For example, with Magnesium Diasporal® 400 EXTRA, granules for oral solution, you can quickly and easily balance the magnesium and fluid storage after exercise.


*Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (USA)