Is magnesium glycinate necessary for bodybuilding?

The word hides a split, the nutrient being necessary and the capsule conditional

Is magnesium glycinate necessary for bodybuilding hides a split inside the word necessary, and pulling it apart answers the question. Magnesium the nutrient is necessary, without qualification: ATP is biologically active only as a magnesium-ATP complex, so every energy-using step of a set, the creatine kinase reaction that regenerates ATP from phosphocreatine, the myosin stroke, the calcium pumps that let a fibre relax, the glycolytic and mitochondrial enzymes, and every step of the protein synthesis that rebuilds trained fibres afterwards, requires magnesium as a cofactor, the strength-training and build-muscle pages' biochemistry, and a bodybuilder without magnesium would not contract a muscle, let alone grow one. Magnesium glycinate the capsule is conditional: a supplement is necessary only when the diet does not supply the nutrient, and a bodybuilder whose plate carries the reference intake, 300mg a day for men and 270mg for women, from leafy greens, nuts, seeds, legumes, wholegrains and dark chocolate has the cofactor met and gains nothing from a capsule, the surplus being excreted, the deficiency pattern that governs every magnesium page. The capsule is therefore necessary in the sense that closing a shortfall is necessary, and unnecessary in the sense that a replete cofactor needs no topping up, and which sense applies is decided by the plate on an ordinary training day rather than by the sport.

The bodybuilding phases that turn the conditional into a yes, the honest audit, and the question filed

Bodybuilding is the sport that turns the conditional into a yes more often than most, because its two phases both push magnesium down. The cut: a calorie deficit shrinks food volume, and magnesium is a volume nutrient spread thinly through exactly the foods a cut drops first, the nuts, the seeds, the wholegrains and the legumes, replaced by lean protein and low-calorie vegetables, so that a bodybuilder twelve weeks into a contest prep has lost hundreds of milligrams a day of magnesium with the calories and is the reader most likely to run genuinely short, with the tiredness, cramps and duller stress response of a marginal status arriving on the hardest weeks. The bulk: the classic plate of white rice, chicken, eggs and whey is high in calories and protein and, apart from oats, low in magnesium, its volume coming from refined carbohydrate rather than the greens and legumes that carry the mineral, so a bulk can run just as short on a plate three times the size. In both phases the capsule becomes necessary by the honest audit, 300mg elemental as bisglycinate with the evening meal maintaining the cofactor the plate stopped supplying, and in the rare bodybuilding diet that keeps greens, nuts, seeds and legumes through both phases it stays unnecessary. What magnesium glycinate is not necessary for, in any phase, is the reasons the forums give, sleep, testosterone and cramps, none of which it holds a claim for, the strength-training page's audit of bodybuilders' reasons. The question filed: magnesium is necessary for bodybuilding as a nutrient, in every rep and every repair, and magnesium glycinate is necessary as a capsule only when the plate runs short, which a cut and a rice-and-chicken bulk make common, the worked example being the conditional made a yes by the phase, bisglycinate at 300mg elemental, £19.99 for 90 days at 22p, and dropped when the plate improves.

The verdict, necessary as a nutrient and conditional as a capsule

Is magnesium glycinate necessary for bodybuilding: magnesium the nutrient is, a cofactor in every ATP-dependent step of contraction, energy and protein synthesis, and magnesium glycinate the capsule is conditional, necessary only when the plate runs short, which bodybuilding's cut and rice-and-chicken bulk make common and a mixed plate through both phases makes unnecessary, with the capsule never necessary for the sleep, testosterone and cramp reasons the forums give. The conditional made a yes by the phase: Futuro Labs Magnesium Glycinate, bisglycinate, 300mg elemental at 80% NRV, £19.99 for 90 days at 22p a day.

What to check on the label

Questions people also ask

Do bodybuilders need magnesium?

The nutrient, yes, in every rep and every repair, as the cofactor in magnesium-ATP; the capsule only when the plate runs short, which a cut that drops nuts, seeds, wholegrains and legumes or a bulk built on rice and chicken makes common.

Is magnesium glycinate essential during a cut?

Often, by audit: a calorie deficit drops the volume foods that carry magnesium, so a bodybuilder in contest prep is the reader most likely to run short, and 300mg elemental as bisglycinate maintains the cofactor the plate stopped supplying.

Can a bodybuilder get enough magnesium from food?

Yes on a plate that keeps leafy greens, nuts, seeds, legumes and wholegrains through both phases, which supplies the 300mg reference intake for men and makes a capsule unnecessary; a rice-and-chicken plate does not.

Is magnesium glycinate necessary for sleep or testosterone in bodybuilding?

No: magnesium holds no sleep or testosterone claim, its trials for both being small and unreplicated, so the only reason the capsule becomes necessary is a diet that runs short.

When should a bodybuilder stop taking magnesium?

When the plate improves: a habit started on a cut is reviewed when the cut ends, and a bodybuilder whose off-season plate covers the reference intake drops the capsule with no rebound, since a replete cofactor needs no topping up.

Sources

1. The magnesium and ATP biochemistry: ATP is biologically active as a magnesium-ATP complex, so every ATP-dependent reaction, including the steps of protein synthesis and muscle contraction, requires magnesium as a cofactor, a necessary condition for the machinery rather than a driver of it. PubMed record
2. Lukaski HC. Magnesium, zinc, and chromium nutriture and physical activity. American Journal of Clinical Nutrition 2000;72(2 Suppl):585S-593S. PubMed record
3. Department of Health. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. Report on Health and Social Subjects 41, 1991 (magnesium RNI 300mg men, 270mg women).
4. The GB claims register, magnesium entries: magnesium contributes to a reduction of tiredness and fatigue, normal psychological function, normal nervous system function, normal muscle function and electrolyte balance, among others. https://www.gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register

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