Magnesium - The Most Beneficial Mineral?

There are multiple types of vitamins and minerals that our bodies need to function healthily.

Vitamins and minerals are referred to as “micronutrients” and each of them has a different function inside of the body.

Some micronutrients for example act as coenzymes, meaning that they help carry chemicals between enzymes, while others just serve as catalysts for certain chemical reactions.

Magnesium is one of the most important micronutrients for the body, as it helps catalyze a variety of processes in the body.

As a matter of fact, more than 300 biochemical reactions require magnesium!

For this reason, it is important to derive sufficient magnesium from your food and supplements.

Magnesium Deficiency

Because the modern-day diet is deprived of many vitamins and minerals, magnesium deficiency is a very common thing nowadays.

And though magnesium deficiency isn’t likely to lead to bad side effects in the short term, it is definitely not something to overlook, as the long-term may speak otherwise!

The Symptoms

Some of the first symptoms of magnesium deficiency one can notice, are the following:

1. Loss of appetite
2. Nausea
3. General exhaustion
4. Weakness
5. Lack of appetite
6. Muscle cramps
7. Numbness
8. Mood swings

Now, the thing is that there are a multitude of reasons for the occurrence of a magnesium deficiency.

If you are generally healthy however, the most likely cause of a deficiency, would be your diet!

So let’s have a look at the best magnesium-rich foods one can find nearby!

Magnesium Food Sources

Luckily, unless your deficiency is severe, you can solve your problem by just picking out the right food sources.

Magnesium can be found in a variety of food sources, with the most abundant ones being plant sources.

Here are the foods that contain the highest amounts of magnesium:

1. Seeds
2. Walnuts
3. Hazelnuts
4. Almonds
5. Rice
6. Basil
7. Spinach
8. Coriander

Now, a thing to consider is that thermic preparation of some of these foods may lead to depletion of its magnesium contents, so don’t overcook these foods!

Magnesium Supplements

If you find it hard to meet your body’s magnesium needs from food alone, supplements can be a viable alternative!

Before you go on to buy a tub of pills however, you have to know a thing or two.

Firstly, the amount of magnesium you take in is NOT the only thing - You have to also consider its bioavailability, or, in other words, how much of it is absorbed.

This bioavailability depends massively on the type of magnesium supplement you are getting.

Magnesium oxide & magnesium carbonate are two of the magnesium supplements with a lower bioavailability.

Instead of getting those, opt for magnesium supplements binded with organic compounds like salts and amino acids, such as:

1. Magnesium citrate
2. Magnesium glycinate
3. Magnesium lactate

  Sustained Release VitalMag® | Vitamin & Mineral Boosts | Nutrition | Shaklee US site

These are some of the most bioavailable forms of magnesium that have been shown to be optimally absorbed.

Recommended Daily Intake

Alright, we’ve been talking about deriving sufficient magnesium from food and supplements, but… How much of it is enough, actually?

Well, the recommended intake varies, depending on factors like age and gender.

Here’s how the recommendations go:

• 14-18 years old - 410 mg for males, 360 mg for females
• 19-30 years old - 400 mg for males, 310 mg for females
• 31-50 years old - 420 mg for males, 320 mg for females
• 51+ years - 420 mg for males, 320 mg for females

Note that this is the recommended COMBINED intake, meaning you should calculate the amount from both food and supplement sources.

Take-Home Message

Your nutrition plan is not just about meeting your caloric & macronutrient goals for the day.

It is also about understanding that there are micro elements that your body needs for proper functioning.

Magnesium is one of the more important ones, that plays key roles in hundreds of functions in the body and for this reason, you should make sure to...

To have a fitness and nutrition plan customized for you, go check out www.hybridathletetraining.com 

Herb Mediterranean Fish

Ready in 25 minutes

Serves 4 people

Per serving: 

Calories: 214

Protein: 18g

Carbohydrates: 11g

Fat: 11g

Ingredients

• 3 tablespoons olive oil, divided 
• ½ large sweet onion, sliced 
• 3 cups sliced cremini mushrooms
• 2 cloves garlic, sliced
• 4 cups chopped kale
• 1 medium tomato, diced 
• 2 teaspoons Mediterranean Herb Mix

• 2 tablespoons dried oregano
• 2 tablespoons dried rosemary
• 2 tablespoons dried thyme
• 1 tablespoon dried mint
• 1 tablespoon dried sage

• 1 tablespoon lemon juice 
• ½ teaspoon salt, divided
• ½ teaspoon ground pepper, divided
• 4 (4 ounce) cod, sole, or tilapia fillets
• Chopped fresh parsley, for garnish

Preparation

Step 1

1. Heat 1 Tbsp. oil in a large saucepan over medium heat. Add onion; cook, stirring occasionally, until translucent, 3 to 4 minutes. Add mushrooms and garlic; cook, stirring occasionally, until the mushrooms release their liquid and begin to brown, 4 to 6 minutes. Add kale, tomato, and 1 tsp. herb mix. Cook, stirring occasionally, until the kale is wilted and the mushrooms are tender, 5 to 7 minutes. Stir in lemon juice and 1/4 tsp. each salt and pepper. Remove from heat, cover, and keep warm.

Step 2

How Important Are Micronutrients?

In the modern-day world, we are constantly blasted with often contradicting information about nutrition.

Some people swear by the importance of protein and animal products, while others tell us it’s all about the caloric balance.

Now, because fat, protein and carbohydrates are taking the majority of the attention, one thing remains quite ignored…

That is namely, the importance of micronutrients, which is the topic of discussion for today!

So without further ado, let us go in depth on micronutrients and discuss what they are, what they do in the body and what the best sources are!

Macro VS Micro

So what exactly is the difference between macronutrients and micronutrients?

Well, as the names suggest, macronutrients are the primary nutrients our bodies need in big quantities - Protein, fats and carbohydrates.

These nutrients provide caloric value and are needed to sustain a healthy body weight and physiological functioning.

On the other hand, micronutrients do not really have a caloric value, but are just as important, due to their role in a variety of important processes all around the body.

Micronutrients include phytochemicals, vitamins, minerals and last but not least, antioxidants!

The body needs these nutrients to sustain the production of a variety of enzymes and hormones, which relate to the overall healthy functioning of the organism.

Micronutrient Deficiencies

Though the body needs micronutrients in small amounts, their absence quickly surfaces with a flurry of unwanted side effects.

For example, a magnesium deficiency can cause you to:

1. Have bad sleep
2. Crave sugar
3. Cramp
4. Be unable to focus on the task at hand

Vitamins and minerals are an important part of human nutrition, mainly because they help kids grow healthy and strong, while adults can reap the benefits of sustained health.

Fortunately enough, micronutrient deficiencies are generally easy to diagnose and can be seamlessly treated with various supplements and foods.

Common Micronutrient Deficiencies

With the abundance of nutrient-poor foods that many people survive on, micronutrient deficiencies are quite a common thing!

Here are the most common micronutrient deficiencies found in humans:

1. Vitamin B12
2. Iron deficiency
3. Iodine
4. Magnesium
5. Vitamin D

Some of these are easy to diagnose and don’t hide much risk, but others can cause severe discomfort and if sustained in the long term, even damage.

For instance, B12 deficiencies which are common in vegans and vegetarians, can lead to anemia, memory issues, mood swings, irregular work of the heart and even neurological problems.

Micronutrient-Rich Foods

Unless you have severe deficiencies, micronutrient supplements are not really mandatory, as most deficiencies can be treated with a slight change in nutritional habits.

Let’s have a look at the most vitamin & mineral-abundant foods!

1. Fatty fish - Omega-3s, vitamin D
2. Citrus fruits - Vitamin C, Folic acid
3. Carrots - Vitamin A
4. Eggs- Vitamin B, Iron
5. Avocados - Vitamins B2, B5, B6 (And tons of healthy fat!)
6. Kiwis - Vitamin A, C, E, K, Folate & Choline

Including these foods in your menu regularly will keep you away from deficiencies and maintain a balanced inner chemistry.

Don’t like diversifying your food sources? Shoot for micronutrient supplements!

Take-Home Message

Your best nutrition plan is a good balance between macronutrients, micronutrients and calories.

Though micronutrients do not provide a caloric value, they play important roles in a variety of bodily functions.

Because their deficiencies will lead to worsened function, it is important to grant sufficient micronutrition through your food.

Last but not least, micronutrients don’t really need to be tracked as long as you consume a variety of foods in decent amounts.

Caffeine & Training Performance

In a world broadly influenced by fitness and nutrition, the search for ingredients that improve performance is something that will never stop.

But even though many new companies can try and sell you on new, promising products, there are a handful of substances that have been proven to work time and again.

When it comes to improving athletic performance, caffeine has been one of the most used ingredients.

But How Does Caffeine Work?

Globally, caffeine is one of the most consumed stimulants, due to its innate ability to boost mood and energy levels.

However, oftentimes this stimulant is used in all the wrong ways, as the modern-day way of life is unnatural and you need energy when you’re supposed to sleep.

There is a compound called “adenosine” that builds up throughout the day and when it binds to certain receptors, it has a unique effect - The mind & the body relax, leading to a feeling of drowsiness.

And well, if you want to avoid that in a situation where you need to be active and alert, coffee seems to be the answer!

In the brain, caffeine blocks the adenosine receptors which makes you feel more alert, making it a perfect choice.

Now, though the mental fog will fall off when caffeine starts peaking in your blood, this clear focus is just one aspect of training performance.

Additionally, caffeine ramps up your central nervous system which is perhaps why it is proven to enhance both strength & endurance performance.

Recommended Doses

If you’ve had a good cup of coffee followed by a workout, you know what we’re talking about when we say that caffeine really is effective at enhancing athletic performance.

However, due to its nature, you can easily go overboard and experience unpleasant side effects, such as:

1. High blood pressure
2. Dizziness
3. Headache

For this reason, you should stay away or at least be careful with products that contain high concentrations of caffeine and always stay below the maximum recommended daily intake.

For most individuals, 200-350 mg of caffeine per day would be normal and would not lead to any side effects - This is the equivalent of about 3 cups of coffee, or 1 dose of a stim-based pre-workout supplement.

Which Products Contain Caffeine?

Though caffeine is mostly associated with coffee, it can actually be found in a variety of other natural products, such as:

• Yerba mate
• Tea leaves
• Guarana

Nevertheless, coffee is one of the most accessible and abundant sources of caffeine, so you can primarily focus on finding quality grains!

If you don’t do that, well, someone else will and then you’ll see an advertisement for the newest, most effective stimulant-based supplements!

This is due to the fact that caffeine is put at the core of many stimulant-based fitness supplements, such as:

1. Energy drinks
2. Pre-workout products
3. Isolated caffeine tablets

These are the products that can make it more likely for you to go overboard with the intake, so don’t abuse these supplements and stay safe!

Ultimately, your best bet would be to have a solid cup of coffee, at least an hour before your workout.

That way, blood caffeine levels will peak right in the middle of your workout, granting energy and focus for superhuman performance!

Check out www.hybridathletetraining.com for all of your fitness and nutrition needs. 

Breakfast Enchilada

Ready in 20 minutes

Serves 8 people

Per Serving: 

Calories: 313

Protein: 45

Carbohydrates: 19

Fat: 12

Ingredients

• 1/2 pound ground chicken sausage
• Spray olive oil
• 1/2 cup diced onion
• 1 clove garlic, minced
• 5 large eggs
• 3 cups egg whites
• 1/4 cup unsweetened almond milk
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 (4 oz.) can diced green chili peppers
• 1 cup part skim shredded mozzarella cheese
• 1 (10 oz.) can green enchilada sauce
• 1/2 cup SILK Dairy Free cream
• 1/4 teaspoon chili powder
• 8-10 (8 inch) La Tortilla protein tortillas

Preparation

1. Preheat the oven to 350 degrees.
2. In a medium skillet, cook the sausage until browned. Drain.
3. Heat olive oil in a large non-stick skillet over medium heat. Add the onions and garlic and cook until soft, 3-5 minutes.
4. In a large bowl, whisk together the eggs, egg whites, milk, salt and pepper.
5. Pour the eggs into the skillet with the onions and cook, stirring frequently, until eggs are thickened but still slightly moist.
6. Remove from heat and stir in cooked sausage, green chilies and cheddar cheese. Season egg mixture with additional salt and pepper, if needed.
7. In a medium bowl, whisk together the green enchilada sauce, SILK dairy free cream and chili powder.
8. Lightly grease a 9×13 inch baking pan. Spread about 1/2 cup of the green enchilada/cream sauce on the bottom of the pan.
9. Spoon about 1/3 cup of the egg mixture into the center of a tortilla and roll. Place in pan, seam side down. Repeat until all of the filling has been used.
10. Pour the remaining sauce over the enchiladas and sprinkle the  cheese evenly over the top.
11. Cover with foil. (If desired, enchiladas can be made to this point and refrigerated overnight before baking).
12. Bake for 15-20 minutes. Uncover and bake about 10 minutes more, or until the sauce is bubbly and the cheese is golden.
13. Top with optional toppings of choice.

Tips

Add additional toppings as desired