Magnesium for better performance in CrossFit
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Magnesium is one of the most important minerals for any athlete, but especially for those who practice CrossFit. Its role in performance, recovery and mental well-being makes it an almost mandatory supplement in high intensity workouts.
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Why is magnesium key in CrossFit?
During a WOD, multiple body systems are activated: muscular, nervous, metabolic... and magnesium is directly involved in all of them.
Main benefits:
In addition, athletes lose a lot of magnesium through sweatwhich increases the risk of deficiency, even if you eat a healthy diet.
Where to find magnesium naturally?
Although supplementation may be necessary for high performance athletes, it is always advisable to cover part of the needs with magnesium-rich foods.
These are some of the best sources:
Green leafy vegetables
These vegetables concentrate magnesium thanks to chlorophyll, whose structure contains this mineral.
Fruits and vegetables
They provide magnesium along with potassium, fiber and antioxidants.
Nuts and seeds
They are very dense in magnesium: a small amount already covers a good percentage of your daily requirements.
Cocoa and dark chocolate
Pure cocoa (minimum 85%) is an excellent source.
In addition to magnesium, it provides theobromine, which improves mood.
Whole grains and legumes
Rich in magnesium, fiber and vegetable proteins. Very useful for those who follow a more plant-based diet.
What if I still don't make it?
It is common that athletes do not meet their needs through diet alone, especially in phases of demanding training.
That's where supplementation can help.
To find the best options, you can consult our CrossFit supplements recommended, which are designed to enhance your performance and recovery."
There are many forms of magnesium on the market: oxide, citrate, chloride, etc. But not all of them are well absorbed and do not reach the tissues where they are really needed.
Types of magnesium supplements
Not all magnesiums are the same.
Depending on their form, they are absorbed differently and act on different body functions. These are the most effective:
|
Magnesium type |
Features |
Recommended for |
|---|---|---|
|
Bisglycinate |
High absorption, chelated form, very tolerable |
Cramps, anxiety, insomnia, insomnia |
|
Malate |
High bioavailability, energizing, no laxative effect |
Chronic fatigue, muscle aches and pains |
|
L-Acetyl Taurate |
Reaches the brain, regulates neuronal activity |
Stress, migraines, mental health |
|
Citrate |
Good absorption, but may cause laxative effect. |
Occasional constipation |
|
Chloride |
Well absorbed, aids digestion |
Stomach acidity, digestive support |
|
Rust |
Low absorption, cheap and common |
General uses, but not very effective |
|
Sulfate |
It is used more in baths (Epsom salts) than orally. |
Topical muscle relaxation |
|
Lactate |
Gentle on the stomach, moderate absorption |
People with sensitive stomachs |
|
Threonate |
High brain affinity, cognitive enhancement (advanced form) |
Memory, concentration |
|
Taurate |
Similar to acetyl-taurate, helps the heart and nervous system. |
Cardioprotection, anxiety |
|
Carbonate |
Needs acid to be absorbed, may cause gas |
Occasional use with meals |
Which are the best?
For sports performance and mental healththe best are:
Bisglycinate, Malate, L-Acetyl Taurate and Threonate (although the latter is more expensive and even less used in Europe).
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With this combination of the 3 types of magnesium (to ensure that the magnesium reaches to where it is most neededmuscles, brain and heart.
Magnesium L-Acetyl Taurate (ATA Mg®)
It is the better shape for the brain and nervous system. It increases magnesium levels in the brain even in small doses and helps to calm neuronal hyperactivity because it is able to cross the blood-brain barrier. This type of magnesium is highly available.
✅ Ideal for: stress, anxiety, migraines, insomnia and mental fatigue.
Magnesium Bisglycinate (Albion®)
It has a high intestinal absorption and is very well tolerated, even by sensitive stomachs.
It reduces cramps, improves rest and helps in states of anxiety or depression. In addition, does not alter intestinal healthkey in athletes.
Ideal for: athletes, anxiety, insomnia, muscle cramps.
Magnesium Malate (Albion®)
It is easily absorbed and no laxative effectunlike citrate or oxide. It provides energy and relieves muscle pain and chronic fatigue.
✅ Ideal for: people with persistent fatigue, fibromyalgia, anxiety or muscular pain.
Vitamin B6 (Quali®-B): a plus for absorption
The formula is completed with vitamin B6 (DSM®), which is a high quality enhances magnesium absorption and is involved in more than 100 metabolic processes, including muscle and nerve function.
Contains no undesirable extra ingredients
Such as colorants or sweeteners.
Other magnesium brands
Other options are also available on the market.
My Protein
Pros
Cons
Buy Myprotein Magnesium
Natural elements
Pros
Cons
- QUINTUPLE ENERGY | Our complex combines 5 different forms of magnesium...
- HIGHLY DOSED AND HIGHLY BIODISPONSIBLE | Since your body cannot...
In addition to magnesium, other supplements, such as collagen can be very beneficial for joint and connective tissue recovery after intense sessions, helping to maintain your CrossFit performance.
What do users think about taking Magnesium for CrossFit?
The opinions and experiences of people in the community about taking magnesium for CrossFit vary, but in general they highlight a few important points:
- Magnesium glycinate: Best absorbed and used to sleep and relieve cramps.
- Magnesium citrate: Some take high doses (such as 3000 mg daily) and notice improvements in sleep and recovery, although some caution that very high doses may cause side effects such as diarrhea.
- ZMA (zinc, magnesium and vitamin B6): Popular for promoting sleep and recovery, with some experiencing vivid dreams.
In summary, most people who train intensively as in CrossFit find that magnesium can be an important aid in improving sleep and recovery.but they recommend taking it with caution and adjusting the dosage according to individual needs.
