Magnesium Requirement in Footballers

Published : Jun 19, 2019
  • 2 mins read
  • Updated On : Aug 08, 2022

    Football is the most popular and active sport in the world. When it comes to new techniques in the sports world, footballers are most often the first to work with them. This also applies to the diet and training which football players must comply with.

    Most elite players are aware that an appropriate and healthy diet provides the maximum result. Footballers are pushing our bodies harder every day making it more important that we stay on top of our nutrient needs. This is not only physically, but also mentally.

    Nutritionists and various health experts name that magnesium supplements are essential in the diet of an athlete because of the following reasons:

    • It prevents muscle cramps and stimulates the energy metabolism.
    • It ensures that vitamin C, proteins and calcium are absorbed well by the body.
    • Next to this, magnesium helps the body to recover better and faster after intense training. It reduces the feeling of fatigue and you will be more flexible and fit.

    Magnesium requirement in Footballers

    What are the signs of low magnesium in the body?

    poor recovery from workouts

    low mood (despite the runners high)

    muscle cramps

    poor sleep


    unable to lose fat

    Magnesium has a variety of functions in our body- and in particular some of these functions can assist in game performance. These effects are seen in various body tissues, including the nerves, muscles, bones and our cardiovascular system.

    Benefits and deficiency:

    A proper amount of magnesium in the diet prevents muscle injuries, fractures or bruises in any athlete. Magnesium is, after calcium, the key element in human body. About 60% of it is stored in the bones and the other part in the muscles and tissues. The most important function of magnesium is that it activates enzymes in the body and it is absorbed by at least 300 enzymes.

    Even with a varied diet it is difficult to obtain a sufficient amount of magnesium. In addition, a large amount of magnesium is used during physical activity and lost in sweat through sweat.

    A magnesium deficiency can lead to muscle cramps, fatigue, lethargy or nausea. 75% of the world population suffer from its deficiency and especially athletes and football players encounter the problems of it. A magnesium deficiency can lead to stress and fatigue and therefore essential for athletes.

    Magnesium requirement in Footballers


    The recommended intake for magnesium is set at 300mg for men and 270mg for women.

    Sayali Naik
    Fast&Up Nutrition Consultant

    Sayali works with a tons of people and players across the globe and across the sports disciplines, from grassroot to professional Cricketers, Football players, Badminton. Sayali is extremely passio... Read More

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