Want a better performance in the gym?
Want to feel stronger and help accelerate muscle growth?
You need to supplement with magnesium!
Magnesium isn’t very ‘sexy‘ and therefore doesn’t get a lot of attention. Of course you shouldn’t be judging any supplement by its marketing budget. Big companies would rather sell you:
Super-Duper-Anabolic-Extreme-Overnight-Muscle-Blaster!!! – it only costs $200! Buy Now!
But magnesium is cheap and readily available so there’s not a huge profit to be made from it. Here’s the thing though; it works and you should take advantage!
Why Magnesium is Important for Bodybuilders
A magnesium deficiency has been linked with hypertension, atherosclerosis, cardiac arrhythmia, and heart attacks. But apart from those health benefits, what’s the relevance for the bodybuilder?
Magnesium ranks top of the minerals when it comes to bodybuilding.
Why?
(1) Increased Torque. Brilla and Haley from Western Washington University in Bellingham published the results of a 7-week, double-blind study in which magnesium supplemented lifters exerted greater quadriceps force than unsupplemented lifters.
(2) ATP Production. Without Magnesium the body cannot produce adenosine tri-phosphate (ATP). ATP transports chemical energy within cells for metabolism. ATP is critically important in bodybuilding.
(3) Increased Anabolic Hormones. You know from reading my article on carb cycling for muscle growth that levels of Testosterone, Growth Hormone and IGF-1 can be increased in the body with targeted nutrition. Magnesium also has a role to play. Research has shown that magnesium is pivotal in Lipid (fat) metabolism and therefore the production of testosterone. Studies also show increased growth hormone and IGF-1 levels with optimal magnesium intake.
(4) Necessary for Protein Synthesis. Research has shown a positive correlation between magnesium levels and lean tissue growth rates (protein synthesis).
How Much Magnesium Should I Take Per Day?
The recommended daily intake of magnesium is 420 mg for men and 320 mg for women (combined food and supplementation). There is such a thing as too much magnesium so let 500mg per day be your maximum.
Where Do I Get Food High in Magnesium?
To generalize, green leafy vegetables, nuts and seeds are high in magnesium. Also, whole, unrefined grains are also good sources of magnesium (refined grains are generally low in magnesium). The following table is from the USDA; foods over 100 milligrams per measure are marked in red.
| From the USDA Nutrient Database |
|||||
| 15037 |
Halibut |
91 | 85 | 3 oz. | – |
| 15221 |
Tuna |
54 | 85 | 3 oz. | Yellowfin, fresh, cooked |
| 11008 |
Artichokes |
101 | 168 | 1 cup | – |
| 09040 |
Banana |
34 | 118 | 1 med. | – |
| 09094 |
Figs, dried |
44 | 76 | 4 figs | (doubled – more reasonable) |
| 20005 |
Barley, pearled, raw |
158 | 200 | 1 cup | – |
| 20011 |
Buckwheat flour |
301 | 120 | 1 cup | Whole-groat |
| 20033 |
Oat Bran, raw |
221 | 94 | 1 cup | – |
| 20037 |
Rice, brown |
84 | 195 | 1 cup | – |
| 20080 |
Wheat Flour, whole |
166 | 120 | 1 cup | – |
| 09294 |
Prune juice |
36 | 256 | 1 cup | – |
| 01095 |
Milk, canned, condensed |
80 | 306 | 1 cup | Sweetened |
| 01117 |
Yogurt, low fat |
39 | 227 | 8 oz. | 12 grams of protein/ ounce |
| 12061 |
Almonds |
156 | 56 | 2 oz. | (doubled – more reasonable) |
| 12078 |
Brazil nuts |
128 | 56 | 2 oz. | (doubled – more reasonable) |
| 12585 |
Cashews |
148 | 56 | 2 oz. | (doubled – more reasonable) |
| 12147 |
Pine nuts |
132 | 56 | 2 oz. | (doubled – more reasonable) |
| 11008 |
Artichoke |
101 | 168 | 1 cup | – |
| 16006 |
Beans, baked |
81 | 254 | 1 cup | – |
| 16015 |
Beans, Black |
120 | 172 | 1 cup | – |
| 16034 |
Beans, Kidney, canned |
72 | 256 | 1 cup | – |
| 16072 |
Beans, Lima |
81 | 188 | 1 cup | – |
| 16038 |
Beans, navy |
107 | 182 | 1 cup | – |
| 16043 |
Beans, Pinto |
94 | 171 | 1 cup | – |
| 16103 |
Beans, refried |
83 | 252 | 1 cup | – |
| 16051 |
Beans, white |
134 | 262 | 1 cup | – |
| 11087 |
Beet Greens |
98 | 144 | 1 cup | – |
| 11093 |
Broccoli, frozen |
37 | 184 | 1 cup | – |
| 16057 |
Chick Peas |
79 | 164 | 1 cup | Garbonzos |
| 20020 |
Cornmeal |
155 | 138 | 1 cup | – |
| 11192 |
Cowpeas |
86 | 165 | 1 cup | Black-eyed peas |
| 16070 |
Lentils |
71 | 198 | 1 cup | – |
| 11281 |
Okra, cooked |
94 | 184 | 1 cup | – |
| 11299 |
Parsnips |
45 | 156 | 1 cup | – |
| 11313 |
Peas, frozen |
46 | 160 | 1 cup | – |
| 11424 |
Pumpkin, canned |
56 | 245 | 1 cup | – |
| 12516 |
Pumpkin Seeds |
151 | 28 | 1 oz. | – |
| 11451 |
Soybeans |
108 | 180 | 1 cup | – |
| 11461 |
Spinach, canned |
163 | 214 | 1 cup | – |
| 11458 |
Spinach, cooked |
157 | 180 | 1 cup | – |
| 11642 |
Squash, Summer |
43 | 180 | 1 cup | – |
| 11512 |
Sweet Potatos, canned |
56 | 255 | 1 cup | with the skin |
| 11674 |
Potatos |
57 | 202 | 1 potato | most is in the skin |
| 11546 |
Tomatoes, paste |
134 | 262 | 1 cup | – |
| Over 100 mg. in BOLD RED | |||||
Magnesium Supplements
Supplementing with magnesium comes highly recommended. You can probably pick it up at your nearest health store but can also get it online from various sources. Doctor’s Best High Absorption Magnesium (200 mg – 240 Tablets)
Stay Strong!
Mark McManus
Mark,
What’s going on bro? Hey, your guns are looking good my friend! Have you tried taking ZMA supplements, which contain magnesium?
1 Scoop of BSN’s NO-Xplode supplement has 90% of the daily value of Magnesium in it. I find that it works quite well. The absorption varies with intake. It’s better to take Magnesium with a meal . The side effects for taking too much Magnesium are Diarrhea, nausea, cramps, dehydration. Avoid consuming alcohol or diuretics when taking magnesium.
Hey Muata,
I’m good man. Thanks for that. No I haven’t tried ZMA, I’m just taking a regular magnesium supplement with food.
Cheers,
Mark
Hi Jexxer,
Thanks for the list of side-effects of too much magnesium.
Cheers,
Mark
Hi guys, Mace here new to musclehack just thought I would comment , Ive been on zma for about 45 days it really works Ive noticed my recovery time is shorter too, this proprietry blend in zma boosts the libido as well, haven’t had any side effects as yet. cheers.
Hi Mace and welcome.
Thanks for sharing your experience. That’s 2 recommendations for ZMA.
Mark
Hi Mark ,
this is where the forums will come in handy in your future site. Was looking at HB magnesium at a sale price of around £1.50 !!! but concerned about their quality. The big difference in HB and Doctors best is the lack of high absorption additive in the HB.
what do you think?
Hi Andrew,
Go for it. I think H&B are fine. Take one at breakfast and one at a later meal.
Mark
Thanks for the tip, will stack up tomorrow.
Hi Mark,
I’m looking forward to getting a copy of ‘Total Six-Pack Abs’ when it’s released. In the meantime, can you tell me what tweaks need to be made to the MANS Diet if my goal is to lose bodyfat (rather than gain mass)? Should I count calories? Do I still carbo load during the 36-hour window? Basically, I’m looking to cut rather than bulk. Thanks.
I read in some nutrition magazine that about 97% of Americans are magnesium deficient! This little mineral is cheap. Get it and feel how fast your muscles can recover. Oh, and it helps you uhm…have regular bowel movements too. 😉 That’s part of being healthy too. Well….someone has to say it, I guess I’ll be the one. LOL! And magnesium is quite a little helper to all the other healthy nutrients you best be consuming as well.
Rob,
The book will be released later this week.
Ok, for now all you need for now is to not carb-up. I’ll keep everyone posted on the book’s release.
@ Kimberly, you’re right about that statistic. Think of how many of that 97% are trying to build muscle with this magnesium deficiency, not a good move.
Mark
Gidday, great article. I too have good results with and also recommend ZMA. Both the zinc and magnesium are in highly absorbable forms, and the zinc is in a useable form which doesn’t create a loss of copper, like other zinc supplements.
The zinc/magnesium combo further boosts testosterone support, plus recovery, as zinc also supports immune system function. As I enjoy short intense sessions, regularly training to failure, and regularly incorporting negatives, isometrics and partials, I found myself vulnerable to flus, viruses etc, whenever I reached a certain strength and development level. Since using ZMA, I don’t have the same problem, although I did make changes to my eating style as well. I remember a lot of the original ZMA research was based around sprinters, who were found to be cronically low in both zinc and magnesium, with corresponding low testosterone levels, and compromised immunity, which supplementing with ZMA addressed. As many of the same issues are applicable to sprinting, muscle gain and weight training, I feel ZMA use is pertinant for weight trainers and body builders. It works for me anyway. I usually get mine from the USA via internet, as the prices charged for the identical brand and product here, by supplements stores, are absolutely ridiculous. However, some Ebay stores often have fairly good prices.
Excellent contribution Uplift!
Thanks,
Mark
Mark you are A pretty big guy… Have you ever taken any testerone/androgen boosting supplements for example norotiens by la muscle. Also I take magnesium, zinc and cooper from hb I can feel the difference Immediately. Won’t the rise in naturual testosterone effect hairline?
@Nando. No I’ve never taken anything like that. I increase my testosterone naturally with food. Your hairline won’t be affected if it’s done naturally.
Hey Mark,
I see I’m one of your few female commenters lol. I have a tip for your on magnesium brands that are good. I have to take magnesium every day or I can’t sleep, so finding a good one has been very important to me.
Magnesium can upset your stomach and even cause a little bloating because unless you are totally deficient, it’ll act like a laxative. I can’t hang with an upset stomach every day and probably most people wouldn’t want to either. Plus, the tablet form of magnesium is so dry, they are hard get down.
I solved my problem with SoftMag 500mg by Nature’s Life. I get it at The Vitamin Shoppe (there is a website too). They cost about $10 for a 60-day supply – nice! The pills are good size, but since they are a soft gel, they go down like nothing. They are a combination magnesium which has several types of magnesium: magnesium oxide, magnesium citrate complex, and magnesium malate. I don’t get an upset stomach and I only have to take one a day to get all I need.
Worth a try for those who hate taking traditional magnesium products.
About ZMA, I am glad to have a chance to report my experience. Since 3 weeks I am taking a ZMA pill before bedtime. The most obvious result for me is incredible dreams.It is like I am dreaming all night. Non stop. And the dreams themselves seems very long, like connected smoothly one to an other. Almost like one very long dream. And large part of them remain vivid in the memory in the morning. They are not bad dreams, rather pleasant one, but still, at first, in the morning, I felt like a bit mentally exhaust from them. And usually I always wake up fast and fresh. Now I like take 5 or 10 minutes to get over those vivid dreams and start my morning routine. Anybody else had notice this strong effect of ZMA on your sleep and on your dreams?
Christopher,
I used to take ZMA but switched to cheaper magnesium/calcium/zinc pills, and they have the same effect when it comes to dreams. I actually like the effect it has and I’m kinda addicted to it by now. I always take it 15mins before going to sleep and it deepens sleep as well which is another great side-effect IMO. But that’s also due to the calming effect of the calcium.
As far as I understand, the difference between the stuff I take and ZMA is the B-6 vitamin (and no calcium of course) but I’ve read from several sources that when it comes to the B-vitamins it’s better to take all of them in a complex form, as they heighten eachothers effectiveness. Also, I’m not fond of taking any “stimulating” vitamins before going to bed, which from my experience are the B-vitamins, vitamin C and E (the latter being a great pre-workout vitamin IME)
Anyone else have experience with mineral/vitamin supplementation when it comes to building muscle?
Magnesium oil is is a much beter way to take it than capsules. it is absorbed 12x faster and near completed absorbtion into the system compared to approx 20% when ingested.
oh and if you rub too much in you wont get the runs like you do from ingestion. big plus for me!!