Magnesium is mostly found in cell in the shape
of Mg2+-ATP, complex that is necessary for synthesis of all
proteins, nuclein acids, nucleotides, lipids and carbohydrates, just as for
muscle contraction activation.
Magnesium is included in at least 300 enzymes
in human organism. Huge significance of this mineral exists in activity
potassium-natrium pump, that is needed for normal cell membrane potential.
Magnesium is mostly excreted through urine,
partly by feces and sweat.
Decrease in magnesium concentration is found
during and 24 hours after training. Drop of magnesium level in serum after
training is followed by moving this element into erythrocytes and fat cells,
and again relatively quick return to serum. Loss of this mineral through sweat
is small, but it can become significant if activity lasts for long time.
Magnesium missing in organism leads to signs on various organ systems: nervous,
skeletal, digestive, cardiovascular, and also is related to pregnancy and
menstruation. However, deficit is rare with healthy people, cause this mineral
is widespread in food.
Recommended daily intake(RDA) is 300-350mg/day.
During growth and in case of physical and psychic stress, larger daily amounts
are needed. To maintain magnesium balance, 6mg/kg body weight of magnesium is
recommended for healthy males, for women some less.
Ones that think magnesium supplementation is
necessary at athletes say that due to following reasons: magnesium recharge
lost by sweat, muscle spasms prevention and mitochondrial capacity maintaining
for energy metabolism. 15 mmol/day during hard training period is needed.
Too big magnesium intake disturbs zync
absorption.
Magnesium is highly widespread in food, and
most present is in: legumes, rice, green plant parts(chlorophylls), almond… A
lot of magnesium and calcium is lost in the process of food digestion. If there
is enough calcium, proteins and phosphates, absorption of this mineral in
intestine will be decreased.
“Athletes’ nutrition”, Marina Djordjevic Nikic
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