Magnesium is an all-around player that supports an athlete’s bodily functions. It plays an important role in the production of protein, maintaining electrolyte balance, muscle growth, nerve, and cellular functions. A magnesium deficiency can limit your athletic performance and have negative effects on strenuous exercise, which is why it is crucial to get this key player on your team!
The Recommended Dietary Allowance (RDA) for magnesium varies based on age and gender. Males and females nine to 13 years old need 240 milligrams per day, while males 14 to 18 years old need 410 milligrams each day, and females 14 to 18 years old need 360 milligrams per day.
There are a wide variety of foods that contain magnesium, including spinach, legumes, nuts, seeds, peanuts, whole grains, milk, banana, and potatoes.
Below is a recommended list of foods and beverages containing magnesium, along with their amounts, for you to include in your diet:
|1 ounce pumpkin seeds
|1 ounce chia seeds
|1 ounce almonds
|½ cup spinach, cooked
|½ cup black beans, cooked
|2 tablespoons peanut butter
|3.5-ounce baked potato, with skin
|8 ounces of yogurt
|1 cup cow’s milk
Tips to Get More Magnesium in Your Diet
- Make a trail mix. Combine 1 ounce of pumpkin seeds with ¼ cup dried raisins for 167 milligrams of magnesium.
- Include plant-based protein as part of your meal. Combine ½ cup black beans and 1 cup brown rice and serve with a vegetable side for a 102-milligram magnesium meal!
- Have a spinach salad for lunch. Top 3 cups of fresh baby spinach with ½ cup edamame and ½ cup cubed avocado for about 100 milligrams of magnesium.
- Mix up a creamy smoothie. Blend together 1 cup of cow’s milk, 1 cup vanilla yogurt, and 1 cup frozen strawberries until smooth for approximately 70 milligrams of magnesium.
By focusing on eating the right foods, student athletes are preparing themselves for exceptional performances and long-term success.