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Low in Energy??

M

agnesium is one of seven essential macro minerals that should be consumed daily by young athletes to maintain growth, health and overall performance.  Unfortunately, based on research, it appears that most athletes, and approximately 60% of adults in the Unite States for that matter, do not consume recommended amounts of magnesium in their diets.

Magnesium is an important mineral for energy production and storage.  It helps maintain normal never and muscle function, blood pressure, bone integrity, promotes calcium absorption among 300 other metabolic reactions in the body.

Young Athlete huffing and puffing?

If your young athlete is huffing and puffing in their practices and games, they might need magnesium on their diet.  Low levels of magnesium makes the body work harder therefore needing more energy and oxygen.  If sodas, processed foods, too much dairy, sugary treats or energy drinks is part of the young athletes daily diet, it is very likely she is low in magnesium.

Since kidney function is primarily in charge of how much magnesium the body absorbs, eating foods low in essentials vitamins and minerals hinder kidney function preventing absorption of key minerals such as magnesium.  Magnesium deficiency can lead to muscle cramps, headaches and premenstrual syndrome in women.  Since magnesium also plays a role in electrolyte imbalances and nerve transmission, having less than the recommended daily intake of magnesium can lead to insomnia, bad mood, poor sleep and lack of energy.

Getting adequate magnesium is important to make sure young athlete’s hearts and muscles are healthy to meet the demands of long practices and sweaty games.  Fortunately, there are plenty of whole foods that are rich in magnesium.  Getting the recommended daily intake should suffice by eating free leafy vegetables such as spinach, legumes, nuts, seeds and whole grains.

Tip: Do you know dark chocolate is a good source of Magnesium?  1oz of 60-69% dark chocolate contains 50mg of Magnesium, how about that for an incentive!

Magnesium for 9 to 18 years old

Below are the recommended dietary allowance for young athletes between the ages of 9 to 18 years old with suggested foods and their magnesium content per serving.

*DV = Daily Value. DVs were develop by the U.S. Food and Drug Administration (FDA). The U.S. Department of Agriculture’s (USDA’s) Nutrient Database Web site lists the nutrient content of many foods and provides comprehensive list of foods containing magnesium

Resources:

“Lack Energy? Maybe It’s Your Magnesium Level” was published in the May 2004 issue of Agricultural Research magazine.

Magnesium Fact Sheet

The Service, including any Content therein, does not constitute medical advice and is not intended to be and should not be used in place of the advice of your physician. Before starting any diet or fitness program through the Service, consult your physician to determine if such program is right for you or your family needs. 

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