Magnesium is involved in maintaining normal nerve and muscle function, heart rhythm, blood pressure, blood glucose levels, and calcium absorption, all of which are important for athletes . Inadequate magnesium in the diet may lead to chronic inflammatory stress, which can negatively impact athletes’ health and athletic performance . Moreover, some studies suggest that magnesium supplementation may improve muscle strength and function, however, other studies have not shown a beneficial effect . Magnesium has not been shown to prevent or relieve exercise-related muscle cramps .
The recommended dietary allowance (RDA) of magnesium for men and women is 400-420 mg and 310-320 mg, respectively, but it is estimated that 60% of adults do not meet these requirements . Magnesium can be found in sunflower seeds, almonds, and spinach, and can also be obtained through supplementation .
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 Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance?. Nutrients, 9(9), 946. https://doi.org/10.3390/nu9090946
 Garrison, S. R., Korownyk, C. S., Kolber, M. R., Allan, G. M., Musini, V. M., Sekhon, R. K., & Dugré, N. (2020). Magnesium for skeletal muscle cramps. The Cochrane database of systematic reviews, 9(9), CD009402. https://doi.org/10.1002/14651858.CD009402.pub3