What is the best magnesium for muscles?

Magnesium is an essential mineral that plays a key role in muscle health and performance. It not only contributes to muscle contraction and relaxation but also plays a role in energy production, protein synthesis, and recovery after physical exertion. Adequate intake is crucial for both athletes and active individuals looking to maintain strong and flexible muscles.

How magnesium works in muscles

Magnesium is involved in more than 300 biochemical processes in the body, many of them directly related to muscle function. Its main functions include:

• Muscle contraction and relaxation: regulates the entry and exit of calcium in muscle cells, controlling movement and preventing spasms.
• Energy production: involved in the formation of ATP, the molecule that provides energy to muscles during exercise.
• Protein synthesis: facilitates muscle regeneration after intense training and helps to increase muscle mass.
• Nerve transmission: ensures that nerve impulses reach the muscles correctly, preventing fatigue and cramps.

Benefits of magnesium for muscles

Taking magnesium regularly provides specific benefits for the muscles:

• Preventing cramps and spasms: One of the most common causes of muscle discomfort is magnesium deficiency. Learn more about cramps and magnesium deficiency .
• Reduction of fatigue and asthenia: magnesium helps to reduce the feeling of tiredness after intense or prolonged exercise.
• Faster muscle recovery: promotes the repair of muscle fibers damaged during strength or endurance training.
• Prevention of contractures: relaxes tense muscles and prevents muscle stiffness after repetitive efforts.
• Improved physical performance: optimizes muscle strength and endurance, contributing to more effective workouts.

Magnesium for athletes and active people

Magnesium requirements increase with physical activity, especially in high-intensity or prolonged sports. Specific benefits for athletes include:

• Greater energy efficiency during exercise.
• Reduced likelihood of cramps and muscle injuries.
• Improved post-workout recovery, reducing pain and stiffness.
• Support in protein synthesis for muscle growth and maintenance.

Magnesium to increase muscle mass

Magnesium is key for muscle mass development. It aids in protein synthesis and efficient muscle contraction, promoting hypertrophy. Among the most recommended types of magnesium for this purpose is magnesium bisglycinate , which stands out for its high absorption and effectiveness.

Magnesium for pain and muscle contractures

Muscle pain and stiffness often appear after intense workouts, prolonged postures, or overexertion. Supplementing with magnesium helps with:

• Relax tense muscles and prevent spasms.
• Relieve post-workout pain and minor chronic discomfort.
• Improve muscle mobility and flexibility.
• Promote general relaxation and reduce muscle stress.

Other types of magnesium, such as magnesium citrate , can complement supplementation depending on individual needs.

Recommended magnesium supplement

Magnesium bisglycinate is the most suitable form of magnesium for maintaining strong and healthy muscles. Thanks to its efficient absorption, it helps prevent cramps, relieve muscle tension, and promote muscle recovery. Regular use is safe and recommended for athletes and active individuals.

Practical tips for making the most of magnesium

• Combine supplementation with a diet rich in nuts, seeds, legumes, and green vegetables.
• Stay properly hydrated during exercise, as magnesium is lost through sweat.
• It includes stretching and muscle relaxation exercises to enhance the effect of magnesium.
• For athletes, it is ideal to take magnesium after training to improve recovery.
• Avoid deficiencies by combining diet and supplements when necessary.

Situations where magnesium is especially useful

• Frequent nighttime cramps or involuntary spasms.
• Slow recovery after intense training.
• Muscle stiffness and repeated contractures.
• Muscle fatigue or a feeling of weakness after prolonged exertion.
• Endurance, strength or high-intensity athletes who need to optimize their performance and recovery.

For more information on the general benefits of magnesium and how it can improve your well-being, see our complete guide.