Magnesium

The conversion of blood sugar into energy is very important to bodybuilders, especially those in hard training. Magnesium, one of the essential minerals, helps to stimulate this conversion. In addition, it works to activate enzymes for the production of ATP needed for muscular energy as well as peptidases utilized for digesting protein. Calcium, sodium, potassium, and phosphorus are dependent on magnesium to promote effective absorption into the body systems. Vitamins C and E and the B-complex group are utilized better when the consumption of magnesium is within the recommended daily allowance. It has been found useful for relaxing muscle contractions and nerve impulses.

Foods that destroy or limit absorption of magnesium The absorption of this mineral is inhibited by megadoses of calcium and a high intake of foods such as rhubarb, spinach, and whole grain cereals. This should be given particular attention by pure vegetarians and those on Zen macrobiotic diets who eat only specific types of food over long periods of time. If they live in areas where magnesium is plentiful in the drinking water (hard water), they may be able to compensate for significant losses caused by their dietary intake. Overcooking foods in large quantities of water also can cause some loss of their magnesium content.

Deficiencies Because excessive amounts of alcohol are destructive to magnesium, many alcoholics suffer severe deficiencies of this mineral. Muscle spasms, loss of appetite, and hallucinations are some symptoms of a deficiency.

Toxicity Magnesium has proved toxic when the kidneys cannot rid the body of an overload.

Best sources Celery seed, cocoa (pure powder), coffee (instant), dill (dried), fennel, marjoram, peanut flour, sage, sesame seeds, soybean flour, tarragon, wheat germ.

Good sources

Animal No good sources.

Fruit Dried apricots and figs.

Grains, nuts, seeds Almonds, Brazil nuts, cashew nuts, peanut butter, peanuts, wheat-soy Hour.

Y^e tables Beet greens, blackstrap molasses, garbanzo beans, Swiss chard, turnip greens.

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