The dietary and supplemental needs of athletes are vastly different from less-active people. Because they demand more from their bodies, they require different nutrients for peak performance and adequate recovery before their next workout.
Research has shown that calcium is the most important nutrient for athletes. However, in a survey of more than 10,000 male and female athletes ages 7 to 50, fewer than half consumed 1,000 mg of calcium daily. The recommended daily allowance (RDA) ranges from 1,200 to 1,500 mg per day for athletes depending on age and gender. Athletes need to carefully monitor their intake and if dietary restrictions preclude dairy, supplements are recommended.
So, we’ve established that calcium is vital for athletes, but equally important is magnesium. The latest studies report that even small shortfalls in magnesium intake can negatively affect athletic performance.
Magnesium plays a role in more than 325 enzymatic reactions, including those related to muscles strength and contraction, relaxation, cardiac activity and even neurological processing – all of which are vital for athletes. Magnesium plays an especially important role in anaerobic and aerobic energy production, in particular, the metabolism of adenosine triphosphate (ATP), the ‘energy currency’ of the body. The synthesis of ATP requires magnesium-dependent enzymes. These enzymes have to work overtime on athletes who are burning through it at an expedited rate.
Researchers have found that the dietary intake of magnesium in the US has been slowly declining over the last 100 years, with women taking a particularly hard hit. The latest statistics suggest that more than 60% of American adults were failing to meet the RDA for magnesium. Surprisingly, athletes are among those affected by a deficiency of magnesium. As part of a three-month US study in 2012, scientists observed the effects of magnesium depletion on exercise performance in women. It was determined that a magnesium deficiency reduced metabolic efficiency, increasing the oxygen consumption and heart rate required to perform work. Obviously not an ideal situation for athletes.
There is also evidence to support the positive impact on athletes who supplement with magnesium. In one study, male athletes were supplemented with 390mg of magnesium per day for 25 days. The supplementation resulted in an increased peak oxygen uptake and total work output during work capacity tests. In yet another study, supplemental magnesium elicited reductions in heart rate, ventilation, oxygen uptake and carbon dioxide production. And in one more, physically active students, supplemented with 8mg of magnesium per kilo of body weight per day, experienced significant increases in endurance performance and decreased oxygen consumption during exercise.
Each serving of CalMax® Sport provides:
- 300 mg of calcium
- 300 mg of magnesium
- 250 mg of vitamin C.