Vitamins for Men
Nutritionists around the world are sounding the alarm - only 25% of the inhabitants of developed countries receive the necessary amount of magnesium with food (1) . Most people simply do not know the importance of this mineral for maintaining optimal metabolism, not to mention its effect on the metabolism of athletes and the overall effectiveness of strength training.
Speaking of strength training, it should be noted that many athletes and bodybuilders against the background of chronic magnesium deficiency also have zinc deficiency. This mineral is also critical to men for testosterone synthesis and muscle growth. However, how to recognize the deficiency of magnesium and zinc in time, and what foods are there to eliminate it?
The role of magnesium in metabolism
In fact, magnesium is the most important micromineral responsible for the energy metabolism of various body cells. Magnesium optimizes the processes of carbohydrate metabolism, activates the formation of proteins, promotes the release of energy during physical training, and also regulates various processes in the brain and in the central nervous system (2) .
The need for magnesium increases significantly during physical exertion, exercise in power sports and regular cardio training. It is also important that "drying cycles", just like all kinds of non-carbohydrate and low-carb diets, accelerate the elimination of this mineral from the body, causing chronic magnesium deficiency in athletes.
Symptoms of Magnesium Deficiency
The most typical (and most “noticeable”) symptoms of magnesium deficiency in the human body are all kinds of cramps and muscle cramps (especially in the calf), increased blood pressure, accelerated heartbeat, regular headaches, sleep problems, fatigue and a tendency to depression.
Among other things, a chronic lack of magnesium accelerates the aging process due to impaired collagen synthesis - as a result, not only the skin of the face and body, but also the tissues of various internal organs lose their elasticity, as well as senile muscles. The structure of the bones is gradually disrupted and their flexibility decreases, leading to the development of osteoporosis.
Magnesium: norms and contents in products
The daily intake of magnesium for adult men is at least 400-450 mg / day, for women - about 310-320 mg / day. The indicated daily rate also takes into account the fact that no more than 30% of the mineral is able to be absorbed from ordinary food. The upper limit for magnesium intake is approximately 600-700 mg / day (3) .
In total, an adult's body contains about 22-26 grams of magnesium, most of which is stored in bones, about 20% each in muscles, sarcoplasm and intercellular fluid. That is why a sharp loss of fluid (including excessive sweating, or, for example, diarrhea) leads to significant losses of magnesium.
The magnesium content in the products:
|Product||Magnesium content per 100 g||Percent Daily Values|
|Chia seeds||350 mg||90%|
|Cashew nuts||260-300 mg||60%|
|Pine nuts||250-270 mg||50%|
|Pumpkin seeds||200-280 mg||40%|
|Dark chocolate||200-260 mg||40%|
|Buckwheat grain||200-230 mg||40%|
|Soya beans||220 mg||40%|
|Peanut butter||150 mg||thirty%|
|Brown rice||90-100 mg||20%|
|Green vegetables (spinach, etc.)||60-80 mg||fifteen%|
The role of zinc in metabolism
Zinc, like magnesium, is critically necessary for the body for a large number of various metabolic processes. Since zinc is part of more than 400 different enzymes, its lack is capable of complexly disrupting metabolism - in this case, immunity and the synthesis of sex hormones in men are most affected.
Separately, we note that, as with magnesium, strength and cardio workouts significantly increase the body's need for zinc - this mineral is necessary for the synthesis of amino acids in muscles, their effective work and subsequent recovery. In addition, a lack of zinc directly reduces testosterone and growth hormone levels.
Zinc: norms and content in products
The recommended daily intake of zinc for adult men is about 10-11 mg, for women about 7-8 mg. Athletes need about 15 mg of zinc per day, and the upper limit for its use is 40 mg per day. The symptoms of zinc deficiency are not as pronounced as the symptoms of magnesium deficiency.
The greatest amount of zinc is found in nuts, various meats and legumes. However, in order to get enough of this mineral, you need to eat 250-350 g of beef or 700-1000 g of chicken meat daily - which is a fairly high figure for ordinary people, not to mention vegetarians .
Zinc content in products:
|Product||Zinc content per 100 g||Percent Daily Values|
|Pumpkin seeds||10 mg||90%|
|Sunflower seeds||4-5 mg||40-45%|
|Beef liver||4 mg||40%|
|Beef meat||3-8 mg||30-80%|
|Chicken meat||1-4 mg||10-40%|
|Soya beans||3 mg||thirty%|
|Hard cheese||3-4 mg||30-40%|
|Bamboo sprouts||1 mg||ten%|
|Most vegetables||0.3-0.5 mg||3-4%|
|Most fruits||0.15-0.05 mg||1%|
How to take magnesium and zinc?
Carefully study the above tables of magnesium and zinc in food - if you do not get 100% of the daily value, you are strongly recommended to take these minerals in tablets. In this case, you will notice a noticeable increase in strength during training, and in men testosterone levels may increase.
The main rule for the use of vitamins and other supplements with zinc and magnesium is that it is important to avoid co-administration of such drugs with calcium - otherwise the absorption rate of all three microminerals is reduced. Typically, nutritionists recommend taking magnesium and zinc just before breakfast, on an empty stomach.
Strength training increases the body's need for zinc and magnesium microminerals - however, most people, not to mention athletes, do not get enough of them with regular food. Taking these minerals as supplements will help improve sports metabolism and normalize testosterone levels in men.
- Magnesium: An Invisible Deficiency That Could Be Harming Your Health, source
- Magnesium: WebMD, Overview Information, source
- Magnesium: Recommended Dietary Allowances, source