Training booster of the week: What magnesium really does for recovery

Anyone who wakes up with calf cramps after a long cycle ride immediately suspects one thing: a magnesium deficiency. After all, we lose more of it when we sweat heavily – this applies to long summer rides just as much as it does to strenuous interval sessions on the trainer. And if you have an espresso before your ride, the caffeine further increases the amount excreted via the kidneys.

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One thing is certain: magnesium is an important mineral. It regulates muscle contraction and the transmission of signals between nerve and muscle cells – and is therefore particularly important for us cyclists.

Reducing muscle soreness

A review study concludes that a slightly increased magnesium intake during periods of intensive training can reduce muscle soreness and improve performance. According to the study, people who train intensively have a magnesium requirement that is ten to twenty per cent higher than that of people who are physically inactive.

Particularly noteworthy: the study recommends taking magnesium two hours before training – and ensuring an adequate intake even during the winter months when training is less frequent. However, the scientific evidence is still limited overall.

Take care with the dosage

What really works: getting magnesium from your diet. Pumpkin seeds, wholemeal bread, spinach, dark chocolate – and mineral water, which, depending on the source, is an underrated source of magnesium. If you do take supplements: don’t exceed 250 mg per day – diarrhoea can set in from as little as 300 mg. And that’s the last thing anyone needs on a long cycle ride.