If you exercise and sweat on a daily basis, the chances are you are deficient in the important mineral, magnesium.

So, what does magnesium do and how can you benefit from taking in adequate amounts of this important mineral?

One of the most important functions of magnesium is its role as an electrolyte, which maintains the electrical balances in the body and is lost through sweat and urination According to data, those losses could be from 10-20%.

There is significant evidence that insufficient magnesium impairs athletic performance and function and increases oxidative stress that comes from intense exercise. That said, it is not a performance-enhancing substance unless you are deficient in the mineral, and you may be. Athletes in weight-control sports like weightlifting, wrestling and gymnastics also have to make sure they get enough of the mineral as well. A deficiency state occurs in males with daily intakes of <260 mg for men and <220 mg for women.

A study of male athletes given 390 mg. daily for 25 days resulted in peak oxygen uptake and total work output during work capacity tests. Other studies show improvements in increases in endurance and decreases in oxygen consumption during sub-maximal exercise. Also, for the metcon freaks outs there, mag may actually help reduce the accumulation of lactic acid.

Again, for those of us who like high intensity work, magnesium is required for the activation of enzymes necessary for the creation of ATP which is the cornerstone process for muscular contractions.

Exercise also redistributes magnesium throughout the body for it’s metabolic functions including cardiac output, energy production and oxygen uptake. Since rest and deep sleep are conducive to the body’s restoration and growth, magnesium plays an important role in promoting a good night’s sleep.

If you don’t want to take magnesium pills here is a list of the best food sources of magnesium. Just keep in mind, however that in Western diets, magnesium is often poorly supplied.

Incidentally, there are several types of magnesium and the most bioavailable is magnesium citrate.
An interesting benefit to magnesium citrate is as a laxative. It works by attracting enough water in the intestines to induce a bowel movement and works quickly. (Trust me, I know). Ori Hofmekler recommended I take 3 magnesium citrate pills and 1 potassium pill with a glass of water first thing in the morning and don’t go too far. Good advice.

Whether you make a concerted effort to get a high amount of magnesium in your diet or you need to supplement with pills, it will pay off in your training, whatever you do. The health benefits beyond fitness are considerable. Magnesium is required for over 300 processes in the body. There is no need to worry about taking too much as excess magnesium is eliminated by the kidneys. I found out my father has a rather large kidney stone and magnesium is known to prevent them.

Future studies will point to anti-inflammatory and anti-oxidant properties. This is a very important mineral that may not get all the recognition it should with all of us, but particularly athletes.

For your overall health and optimal athletic performance, it is imperative to target your magnesium consumption.

magnesium, magnesium citrate, Ori Hofmekler, anti-inflammatory, oxidative stress, electrolytes, laxative, athletic performance

The latest buzz words in sports nutrition is “nutrient timing”. I used to think the key to body recomposition was simply making sure the calories going in the “pie hole” did not exceed what was expended by exercise. That didn’t really work for me and a number of other strategies failed as well.

Nutrient timing comes down to what and when you eat in relation to your training. I have previously written of my experiences with the Warrior Diet, written by Ori Hofmekler. A number of years ago, Ori personally taught me the principles of what to eat, when and why it works. I again would strongly recommend reading Ori’s work on the topic. My results were striking.

Additionally, I have read an abstract from the International Society of Sports Nutrition. Take a look; the bold was added by me for emphasis:

International society of sports nutrition position stand: nutrient
timing.
J Int Soc Sports Nutr. 2008 Oct 3;5(1):17. [Epub ahead of print] Links

Kerksick C, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D,
Ziegenfuss T, Lopez H, Landis J, Ivy J, Antonio J.

ABSTRACT: Position Statement: The position of the Society regarding
nutrient timing and the intake of carbohydrates, proteins, and fats
in reference to healthy, exercising individuals is summarized by the
following eight points:

1.) Maximal endogenous glycogen stores are best promoted by following
a high-glycemic, high-carbohydrate (CHO) diet (600 - 1000 grams CHO
or ~ 8 - 10 g CHO/kg/d), and ingestion of free amino acids and
protein (PRO) alone or in combination with CHO before resistance
exercise can maximally stimulate protein synthesis.

2.) During exercise, CHO should be consumed at a rate of 30 - 60
grams of CHO/hour in a 6 - 8 % CHO solution (8 - 16 fluid ounces)
every 10 - 15 minutes. Adding PRO to create a CHO:PRO ratio of 3 -
4:1 may increase endurance performance and maximally promotes
glycogen re-synthesis during acute and subsequent bouts of endurance
exercise.

3.) Ingesting CHO alone or in combination with PRO during resistance
exercise increases muscle glycogen, offsets muscle damage, and
facilitates greater training adaptations after either acute or
prolonged periods of supplementation with resistance training.

4.) Post-exercise (within 30 minutes) consumption of CHO at high
dosages (8 - 10 g CHO/kg/day) have been shown to stimulate muscle
glycogen re-synthesis, while adding PRO (0.2 g - 0.5 g PRO/kg/day) to
CHO at a ratio of 3 - 4:1 (CHO: PRO) may further enhance glycogen re-
synthesis.

5.) Post-exercise ingestion (immediately to 3 h post) of amino acids,
primarily essential amino acids, has been shown to stimulate robust
increases in muscle protein synthesis, while the addition of CHO may
stimulate even greater levels of protein synthesis. Additionally, pre-
exercise consumption of a CHO + PRO supplement may result in peak
levels of protein synthesis.

6.) During consistent, prolonged resistance training, post-exercise
consumption of varying doses of CHO + PRO supplements in varying
dosages have been shown to stimulate improvements in strength and
body composition when compared to control or placebo conditions.

7.) The addition of creatine (Cr) (0.1 g Cr/kg/day) to a CHO + PRO
supplement may facilitate even greater adaptations to resistance
training.

8.) Nutrient timing incorporates the use of methodical planning and
eating of whole foods, nutrients extracted from food, and other
sources.

The timing of the energy intake and the ratio of certain ingested
macronutrients are likely the attributes which allow for enhanced
recovery and tissue repair following high-volume exercise, augmented
muscle protein synthesis, and improved mood states when compared with
unplanned or traditional strategies of nutrient intake.

Dr. John Berdardi writes about nutrient timing in great detail in his article “The Science of Nutrient Timing, first published in 2004 and can be read at his website, www.johnberardi.com.

I have been enjoying my organic chocolate milk (3:1 ratio) after my heavy lifting days. It’s not as satisfying as a cold beer, but it is good enough!

nutrient timing, International Society of Sports Nutrition, creatine, protein, carbohydrate, sports nutrition, Warrior Diet, John Berardi, Ori Hofmekler,

We go to the gym and lift heavy to get strong and our favorite hormones include HGH and testosterone. Ori Hofmekler as written extensively on estrogen moving in on our T production and even has the Anti-Estrogenic Diet to combat the effects of too much estrogen and not enough testosterone. His words aren’t very encouraging.

“As a species, we’re on a fast track to extinction,” says Ori Hofmekler, author of The Anti-Estrogenic Diet. “In the past few decades, men have lost 50% of their sperm count and within only one generation, the average man’s sperm count and testosterone have dropped by 20%. Women are no better. Staggering figures show that most women today are suffering from female disorders and three out of ten women between the ages of 35 to 60 will develop breast cancer.

We also know smoking weed lowers “test” And now this…

Anti-Bacterial Soap Inhibits Testosterone Production

I am convinced that testosterone is the most valuable chemical on the planet and I want to keep mine as long as possible, thank you very much!

**UPDATE: Ori Hofmekler will speak on the topic, “Testosterone Dominance, Power & Potency” on his internet radio show, Wednesday June 4th, 9:00 am Pacific. If you miss it, it will still be at the site.

My favorite diet strategy while I train has been the Warrior Diet. In early 2006, I got started on the Warrior Diet and shortly thereafter, Crossfit. My body comp changed significantly and some health issues cleared up by eating the way Ori teaches.

This time of year, eating sweets is a problem. Ori has an audio clip that you may find to be helpful. There are additional resources and downloads here to help you learn the advantages of a better way of eating and living.

In a nutshell, (he also talks about peanuts). The three Warrior Diet principles are:

1. Eat one main meal at night.
2. Eat low on the food chain.
3. Exercise while undereating.

2007 is right around the corner with all of it’s potential and possibilities. This past year had some milestones and successes I am happy about but this past year as the previous years back to 2000, the constant to my highlight reel has been the love of my life, Valerie. this year has been no different except that it does get better each year, even with the occasional bumps in the road. May she continue to bless my life and I hers in 2007.

Here are some other things notable in my ‘06:
•Discovered the Warrior Diet through Ori Hofmekler and lost over 30# and 3″ from my waist. I also cleared up a health issue at the same time.
•I got started in a new and different fitness routine that wasn’t even a routine, Crossfit, and got in what may be as good an overall condition as I have ever been in.
•Tied in with with Crossfit, I trained with Steve and Denise Serrano at Crossfit Marina and have benefitted mightily from their training and friendship. Also, Stephane Rochet and Mark Rippetoe have been very helpful as have dozens of other Crossfit people, some of whom I either met briefly or not at all in person but derived valuable help from. Then there is Brent Oakeson, who is the best training partner you can have. He inspires and pushes me with his strength and enthusiasm.
•My business partner and friend, Skip Hathaway, has been a great friend and teacher to me and I think I value his sage wisdom almost as much as he does!
•I lost a couple of long-time accounts in 2006 and my goal is to get at least one of them back in 2007.
•My friendships and relationships have been richly rewarding at best and others were still “smooth sailing”, but by the end of this year there has been a bit of drama from a few fronts. I hope none carry over into 2007.
•My “old” friends like Sean, Ciri, Terri, Alicia, George, John, to name but a few have been around his year but I miss Glenn & Gary. Where are you guys? Some “surprise” appearances have come from, Jim & Julie, Bill, Rene, Nancy, Stephanie and Lucia. I have developed some good business relationships and friends for whom I am thankful. But it is my family that I am most thankful for.

I wish all of you and those unintentionally omitted, a peace-filled prosperous New Year.

I am eager for 2007 to commence. Time to “Get some”!