How important is magnesium in the diet of runners?
Magnesium is one of the most important minerals in the diet of runners. Its lack will inevitably cause you muscle cramps, which, believe me, is not the most pleasant. Which foods are the best choice for fall and winter?
If you doubt whether you are taking in enough magnesium, the best solution for races and intense training is direct magnesium, which is consumed on the move.
Magnesium is important for all organs, especially for the proper functioning of the heart, muscles, and kidneys, and for building teeth and bones. Like fuel, magnesium boosts our metabolism and controls muscles and nerves.
Its deficiency can lead to irregular heartbeat, muscle spasms… Magnesium plays an important role in binding calcium to bones and relaxing muscles, participating in regulating heart rhythm and lowering cholesterol levels.
Magnesium is not produced in our body and therefore it is necessary to ensure daily intake of an adequate amount through food or water rich in this mineral.
Foods that contain magnesium
The easiest way to get magnesium in our diet is through green vegetables, cereal grains, nuts, soybeans, beans, corn, and meat. Green leafy vegetables (kale, broccoli, spinach) contain chlorophyll, which is a particularly good source of magnesium. Water is a significant source of magnesium, especially in areas where the water is “hard”, i.e. has an increased mineral content.
Recommended daily doses of magnesium for adults vary from 310 to 320 mg for women, ie. 400 to 420 mg for men. The mean value is about 375mg.
Magnesium content in everyday foods
|Groceries||Magnesium content (milligrams per 100 grams of food)|
|Roasted pumpkin seeds||530|
|Peanuts (fried, salted)||183|
Processing of foods such as leafy green vegetables, nuts, seeds and whole grains causes a large loss of magnesium, although they are usually a very good source of magnesium.
Milk and milk products are not particularly rich sources of magnesium as it is believed.
The content of magnesium in vegetable foods depends on its concentration in the soil and on the growing conditions. Magnesium is a very soluble mineral, which is why cooking vegetables in hot water loses a lot of it. In cereals and grains, it is concentrated in the germ and bran, which explains why refined white grains contain relatively little magnesium compared to unrefined sources.
Magnesium in the diet of runners – the foods that are rich in magnesium
Corn is a delicious and nutritious food that everyone can enjoy. One serving of sweet corn provides more than half of the daily recommended amount of magnesium. It is also filled with fiber and protein, and relatively low in calories.
Most people are not aware of the health benefits of soy. This nutritious legume contains a large amount of fiber, vitamins, minerals, and amino acids. A serving of fried dry soybeans provides almost half of the necessary magnesium for the day. These and other vitamins and minerals are found in soybeans and are necessary for maintaining a healthy immune system, keeping in mind the heart’s normal rhythm, and building strong bones and muscles.
Pumpkin seeds are an excellent source of vitamin E, copper, antioxidants, and magnesium. A serving of pumpkin seeds has 370 milligrams of magnesium, almost 100% of the recommended value for the day. If you decide to bake the seeds in the oven, you should keep them under 20 minutes, because they could destroy some of the nutrients if they were no longer there.
Preventing Common Running Injuries: Tips
Running is an excellent way to stay fit and healthy. It can improve your cardiovascular health, strengthen your muscles, and boost your mood. However, like any physical activity, running carries the risk of injury. Whether you’re a seasoned marathoner or a beginner, it’s important to be aware of common running injuries. And how to prevent them.
5 most common running injuries
Runner’s knee, also known as patellofemoral pain syndrome, is a common injury among runners.
It’s characterized by a dull pain around the kneecap. Which worsens when going up or down stairs or sitting for long periods.
It’s caused by the irritation of the cartilage under the kneecap. Which can be exacerbated by overuse, improper shoes, or weak thigh muscles.
To prevent runner’s knee, wear appropriate running shoes, gradually increase your mileage, and incorporate strength training exercises that target your thighs.
Plantar fasciitis is an inflammation of the plantar fascia. A thick band of tissue that runs along the bottom of your foot from your heel to your toes.
It’s characterized by a stabbing pain in the heel, especially when you first get out of bed in the morning or after sitting for long periods.
It’s caused by repetitive strain on the plantar fascia. Which can be exacerbated by improper shoes, tight calf muscles, or overuse.
To prevent plantar fasciitis, make sure you’re wearing shoes with adequate arch support, stretch your calf muscles regularly, and gradually increase your mileage.
Shin splints are a common injury among runners. Especially those who are just starting out or increasing their mileage too quickly.
It’s characterized by a dull ache or pain along the shinbone, which worsens with activity.
It’s caused by inflammation of the muscles, tendons, and bone tissue in the shin area. Which can be exacerbated by overuse, improper shoes, or weak calf muscles.
To prevent shin splints, make sure you’re wearing appropriate running shoes, gradually increase your mileage, and incorporate strength training exercises that target your calf muscles.
Achilles tendonitis is an inflammation of the Achilles tendon, which connects your calf muscles to your heel bone.
It’s characterized by pain and stiffness in the back of the ankle. Especially when you first start running or after sitting for long periods.
It’s caused by overuse, improper shoes, or tight calf muscles.
To prevent Achilles tendonitis, make sure you’re wearing shoes with adequate heel support, stretch your calf muscles regularly, and gradually increase your mileage.
IT band syndrome:
IT band syndrome is an overuse injury that affects the iliotibial (IT) band, a thick band of tissue that runs along the outside of the thigh from the hip to the knee.
It’s characterized by pain on the outside of the knee. Especially when running downhill or on uneven surfaces.
It’s caused by repetitive strain on the IT band. Which can be exacerbated by overuse, weak hip muscles, or improper shoes.
To prevent IT band syndrome, make sure you’re wearing appropriate running shoes, incorporate strength training exercises that target your hip muscles, and gradually increase your mileage.
In conclusion, running injuries can be painful and frustrating, but they can also be prevented with proper precautions.
Make sure you’re wearing appropriate running shoes, stretching regularly, incorporating strength training exercises into your routine, and gradually increasing your mileage.
If you do experience pain or discomfort, don’t ignore it. Rest, ice, and seek medical attention if necessary. By taking care of your body, you can enjoy the many benefits of running without the risk of injury.
The Surprising Connection Between Running and Sleep
Running and sleep are two activities that may seem unrelated, but the truth is they have a profound impact on each other. If you’re a runner, you know how important it is to get enough rest. Without it, your performance suffers and your risk of injury increases. On the other hand, if you’re struggling to get enough sleep, your running routine can be thrown off track. In this article, we’ll explore the surprising connection between running and sleep, and how you can use it to improve both.
The benefits of running for sleep
Running has numerous benefits for our overall health, and one of them is improving sleep quality. Studies have shown that regular exercise can help regulate the body’s circadian rhythm, which is responsible for our sleep-wake cycle. When we exercise, our body temperature rises, and when we finish, it slowly drops, signaling our body that it’s time to rest. Additionally, running can reduce stress and anxiety, both of which can interfere with sleep.
The impact of sleep on running performance
Sleep affects running performance. When we’re sleep-deprived, our reaction times are slower, and our ability to concentrate diminishes. This can make it harder to maintain proper form while running and increase our risk of injury.
Furthermore, sleep is when our body repairs and recovers from the physical stress of training. Without adequate sleep, our muscles don’t have the time they need to repair themselves, which can lead to injury and a decrease in performance.
Tips for improving both running and sleep
If you’re looking to improve both, here are a few tips:
- Stick to a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
- Create a bedtime routine: Develop a relaxing routine before bed to signal to your body that it’s time to sleep.
- Avoid caffeine and alcohol: Both of these can interfere with sleep quality.
- Incorporate strength training: Strength training can improve running performance and help prevent injury.
- Listen to your body: If you’re feeling tired or sore, take a rest day. Pushing yourself too hard can lead to burnout and injury.
In conclusion, these two things have a complex and interdependent relationship. By understanding how they affect each other, we can improve both our performance and sleep quality. If you’re struggling to get enough rest or improve your running routine, try incorporating some of the tips mentioned above. With a little effort and patience, you can achieve better sleep and become a stronger, more efficient runner.
Running and Weight Loss: How to Shed Pounds with Your Feet
Running is an effective way for weight loss and maintain a healthy body weight. Not only does it burn calories, but it also improves your cardiovascular health, increases your endurance, and boosts your metabolism. Running is an excellent way to improve physical and mental health while shedding pounds.
The key to weight loss through running is consistency. You need to habitually run regularly, ideally at least three to four times a week, and for a significant amount of time. Start with a manageable distance and gradually increase it over time. Remember, the more you run, the more calories you burn, and the faster you lose weight.
Here are some tips on how to make running an effective weight loss tool:
Start slowly and gradually increase your distance
If you are new to running, start with short distances and gradually increase your time and distance. Start with a 10 to 15-minute jog, and gradually increase your time by five minutes every week until you can run for 30 to 45 minutes non-stop.
Use a combination of interval training and steady-state running
Interval training is an excellent way to increase your heart rate, boost your metabolism, and burn more calories. Try to alternate between short periods of high-intensity running with longer periods of low-intensity running.
Incorporate strength training and cross-training
Strength training helps build muscle mass, which in turn boosts your metabolism and helps burn more calories. Cross-training, such as cycling or swimming, is an excellent way to add variety to your workout routine and avoid burnout.
Pay attention to your diet
Running alone is not enough to lose weight. You need to pay attention to your diet and make healthy food choices. Eat plenty of fruits and vegetables, lean protein, and healthy fats. Avoid sugary drinks, processed foods, and snacks high in saturated fats.
Set realistic goals
Don’t expect to lose all your extra weight in a short time. Losing weight takes time and patience. Set realistic goals and track your progress. Celebrate small milestones along the way, such as running a little farther or losing a pound or two.
Get enough rest and recovery
Running puts a lot of stress on your body, so it’s essential to get enough rest and recovery time. Make sure you get enough sleep, eat a balanced diet, and give your body time to recover after each workout.
In conclusion, running is an excellent way to lose weight, improve your health, and boost your overall fitness. Consistency, patience, and a healthy diet are essential components of a successful weight loss plan. By following these tips, you can make running a part of your weight loss journey and achieve your fitness goals.
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