Here's why Cricketers need Magnesium
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MAGNESIUM REQUIREMENTS FOR CRICKETERS

Sayali Naik

INTRODUCTION
Cricketers rely on a number of supplements to enhance and maintain their athletic performance. The best supplement for cricketers is one that can offer all the benefits of including this essential mineral into a regular workout regimen. Magnesium is one of the top recommended which is an element that plays a fundamental role in many cellular reactions, is involved in numerous enzymatic reactions in which food is catabolized and new chemical products are formed. It is useful in the breakdown of glycogen, fat oxidation, protein synthesis, adenosine triphosphate synthesis, and the second messenger system. It is involved in the maintenance of neuromuscular, cardiovascular, immune, and hormonal function. Consuming enough magnesium means that cricketers can notice an improvement not only in their athletic performance but also during periods of recovery of training and game. It regulates heart rhythm, permits muscles to contract and relax properly, lowers blood pressure and is essential to producing adenosine triphosphate (ATP), the main source of energy in human cells and the best magnesium supplement will cater all this. It has a pivotal role in energy production and any shortfall can seriously impair game performance.

Benefits of magnesium for cricketers:
For elite cricketers, the best magnesium supplements are often paired with zinc supplementation as both minerals work together for optimal recovery from muscle-damaging training and practices. An active body uses both zinc and magnesium to sustain muscle contractions and deliver oxygen to working muscles. Magnesium is also known well for its calming effects on the body and plays a part in the recovery aspect after a tough workout or a game.It is also useful to boost performance by lowering the accumulation of lactic acid in the body. Magnesium is lost through sweat so athletes training hard in hot and humid environments may need an increased supply of magnesium supplements in cricketers.

MAGNESIUM REQUIREMENTS FOR CRICKETERS

Following are the benefits of magnesium seen in cricketers:

-Increases in Peak Oxygen uptake in cricketers

-Improved cardiorespiratory function in the game during a submaximal exercise test.

-Reduces muscle spasms, cramps caused due to training and practising.

-Improvement in plyometric performance and isokinetic performance.

-Improves muscle function including oxygen uptake, energy production and electrolyte balance.

-Increases the use of the lactate shuttle system for increased energy production during exercise.

-Improves muscle flexibility or muscular endurance.

-Immunity booster and antioxidant defence.

Magnesium requirements for Cricketers

Magnesium supplementation should be based on your bodyweight. Half of your daily dosage should be taken immediately after a workout and the rest of your daily magnesium supplemental dosage should be taken at bedtime to help facilitate recovery and improve sleep quality.

Recommended guide:200 mg for every 50 lbs of body weight. On days of increased physical performance, you may need to increase the dosage to 300 mg for every 50 lbs of body weight. One should be supplementing with magnesium on a daily basis to prevent the development of hypomagnesemia and ensure the body is at an optimal level. Remember that you're not able to get the daily required amount from food alone.

The Recommended Dietary Allowance (RDA) for magnesium ranges from 400 to 420 mg•d−1 for males 14 to over 70 years of age. The RDA for women 14 to over 70 years of age ranges from 310 to 320 mg•d−1.

What are the requirements and what are the dangers of the deficiency of Magnesium?

Magnesium deficiency can result in impaired cardiovascular function, improper carbohydrate metabolism, high blood pressure as well as the threat of insulin resistance and decreased insulin secretion. Low magnesium levels can cause muscle spasms, affecting athletic training, performance and recovery. With a magnesium deficiency in place, cricketers can experience reduced exercise capacity, impaired performance and poor post-exercise muscle recovery.

There is evidence that marginal magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (e.g., oxidative stress). Strenuous exercise apparently increases urinary and sweat losses that may increase magnesium requirements by 10-20%. Based on dietary surveys and recent human experiments, a magnesium intake less than 260 mg/day for male and 220 mg/day for female athletes may result in a magnesium-deficient status. Recent surveys also indicate that a significant number of individuals routinely have magnesium intakes that may result in a deficient status.

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