Mark McManus - MuscleHack.comWant a better performance in the gym?
Want to feel stronger and help accelerate muscle growth?

You need to supplement with magnesium! If you don’t already, you’ll want to in about 5 minutes, read on.

Magnesium isn’t very ‘sexy‘ and therefore doesn’t get a lot of attention. Of course you shouldn’t be judging any supplement by its marketing budget. Big companies would rather sell you:

Super-Duper-Anabolic-Extreme-Overnight-Muscle-Blaster!!!it only costs $200! Buy Now!

But magnesium is cheap and readily available so there’s not a huge profit to be made from it. Here’s the thing though; it works and you should take advantage!

Why Magnesium is Important for Bodybuilders

magnesiumA magnesium deficiency has been linked with hypertension, atherosclerosis, cardiac arrhythmia, and heart attacks. But apart from those health benefits, what’s the relevance for the bodybuilder?

Magnesium ranks top of the minerals when it comes to bodybuilding.
Why?

(1) Increased Torque. Brilla and Haley from Western Washington University in Bellingham published the results of a 7-week, double-blind study in which magnesium supplemented lifters exerted greater quadriceps force than unsupplemented lifters.

(2) ATP Production. Without Magnesium the body cannot produce adenosine tri-phosphate (ATP). ATP transports chemical energy within cells for metabolism. ATP is critically important in bodybuilding.

(3) Increased Anabolic Hormones. You know from reading my article on carb cycling for muscle growth that levels of Testosterone, Growth Hormone and IGF-1 can be increased in the body with targeted nutrition. Magnesium also has a role to play. Research has shown that magnesium is pivotal in Lipid (fat) metabolism and therefore the production of testosterone. Studies also show increased growth hormone and IGF-1 levels with optimal magnesium intake.

(4) Necessary for Protein Synthesis. Research has shown a positive correlation between magnesium levels and lean tissue growth rates (protein synthesis).

How Much Magnesium Should I Take Per Day?

The recommended daily intake of magnesium is 420 mg for men and 320 mg for women (combined food and supplementation). There is such a thing as too much magnesium so let 500mg per day be your maximum.

Where Do I Get Food High in Magnesium?

To generalize, green leafy vegetables, nuts and seeds are high in magnesium. Also, whole, unrefined grains are also good sources of magnesium (refined grains are generally low in magnesium). The following table is from the USDA; foods over 100 milligrams per measure are marked in red.

From the
USDA Nutrient Database
15037

Halibut

91 85 3 oz.
15221

Tuna

54 85 3 oz. Yellowfin, fresh, cooked
11008

Artichokes

101 168 1 cup
09040

Banana

34 118 1 med.
09094

Figs, dried

44 76 4 figs (doubled – more reasonable)
20005

Barley, pearled, raw

158 200 1 cup
20011

Buckwheat flour

301 120 1 cup Whole-groat
20033

Oat Bran, raw

221 94 1 cup
20037

Rice, brown

84 195 1 cup
20080

Wheat Flour, whole

166 120 1 cup
09294

Prune juice

36 256 1 cup
01095

Milk, canned, condensed

80 306 1 cup Sweetened
01117

Yogurt, low fat

39 227 8 oz. 12 grams of protein/ ounce
12061

Almonds

156 56 2 oz. (doubled – more reasonable)
12078

Brazil nuts

128 56 2 oz. (doubled – more reasonable)
12585

Cashews

148 56 2 oz. (doubled – more reasonable)
12147

Pine nuts

132 56 2 oz. (doubled – more reasonable)
11008

Artichoke

101 168 1 cup
16006

Beans, baked

81 254 1 cup
16015

Beans, Black

120 172 1 cup
16034

Beans, Kidney, canned

72 256 1 cup
16072

Beans, Lima

81 188 1 cup
16038

Beans, navy

107 182 1 cup
16043

Beans, Pinto

94 171 1 cup
16103

Beans, refried

83 252 1 cup
16051

Beans, white

134 262 1 cup
11087

Beet Greens

98 144 1 cup
11093

Broccoli, frozen

37 184 1 cup
16057

Chick Peas

79 164 1 cup Garbonzos
20020

Cornmeal

155 138 1 cup
11192

Cowpeas

86 165 1 cup Black-eyed peas
16070

Lentils

71 198 1 cup
11281

Okra, cooked

94 184 1 cup
11299

Parsnips

45 156 1 cup
11313

Peas, frozen

46 160 1 cup
11424

Pumpkin, canned

56 245 1 cup
12516

Pumpkin Seeds

151 28 1 oz.
11451

Soybeans

108 180 1 cup
11461

Spinach, canned

163 214 1 cup
11458

Spinach, cooked

157 180 1 cup
11642

Squash, Summer

43 180 1 cup
11512

Sweet Potatos, canned

56 255 1 cup with the skin
11674

Potatos

57 202 1 potato most is in the skin
11546

Tomatoes, paste

134 262 1 cup
Over 100 mg. in BOLD RED

Magnesium Supplements

Supplementing with magnesium comes highly recommended. You can probably pick it up at your nearest health store but can also get it online from various sources. Doctor’s Best High Absorption Magnesium (200 mg – 240 Tablets) makes getting enough daily magnesium a breeze. I supplement twice a day with 200mg caps.

Doctor's Best High Absorption Magnesium, 120 Tablets

Stay Strong!

Mark McManus

TheCover200

Can I give you my free muscle-building workout?

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).

Cool! Click here to take you to the download page. (or check your email for the download link)

TheCover200

This Workout Is The Single Best Way To Train For Size Gains

 

* 3 X MUSCLE GAINS

* SIZE GAINS IN 2 WKS

* 100% FREE

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

Cool! Click here to take you to the download page. (or check your email for the download link)