Aloha my friends!
The benefits of magnesium supplementation are wide-ranging and incredibly powerful — especially for weightlifters!
To name just some of them:
- Magnesium supplementation boosts testosterone levels in men (in one study, athletes taking a magnesium supplement increased their free testosterone levels by a whopping 26% compared to placebo!)
- It also boosts IGF-1 levels, one of the primary hormones that trigger muscle growth and fat loss
- It significantly reduces muscle soreness, perceived exertion, and improves recovery times after a workout
- It significantly enhances training-related gains in muscle size, strength, power, and contraction speed
- It improves cardiovascular health and reduces inflammation
- It reduces blood sugar levels & the risk of type 2 diabetes
- It reduces the severity and frequency of migraines
- It significantly reduces clinical depression symptoms (with noticeable effects in less than 2 weeks)
- It drastically improves sleep duration, onset time, and quality (which is also essential for testosterone levels)
Most people do NOT get enough magnesium from their diet, and therefore need a supplement. And on top of that, studies show that weightlifters or anyone engaged in consistent training should be consuming at least 20% more magnesium than is otherwise recommended in order to get all of the muscle-growth benefits it can provide!
For training men, that means getting close to 500mg / day… and around 400mg for training women (note that it’s less for children). For most people eating a healthy diet, supplements in the 150mg – 250mg range will get you there (although be aware that many magnesium supplements have a low absorption rate, so the amount on the label won’t be the amount your body actually absorbs). Unlike other minerals, it’s unlikely that you’d ever take too much though and hit toxic levels (you’d have to be taking close to 5,000mg / day for that), unless you have kidney failure and thus can’t clear excess magnesium from your system.
If you want a high-quality magnesium supplement with optimized absorption at an effective dose that’s 3rd party tested for purity, made in USA, and ships for free… check out today’s “Deal of the Week” below!
Finally, in order to optimize the fitness-related benefits of a magnesium supplement, it’s ideal to take it 1-2 hours before your workout! (But to also take it on non-workout days.)
Application: For the vast majority of people, taking a Magnesium supplement will significantly improve many aspects of your health – including muscle gain and fat loss!
Relevant Previous FTF Tips (for All-Access Members):
2) Week 37 | Lack of Sleep = Lack of Gains!! (Anything < 7 Hours)
Relevant Research Article(s):
1) Can Magnesium Enhance Exercise Performance?
Relevant Dr. Gains YouTube Video(s):
1) You’re Doing Protein WRONG! (12 HUGE Protein & Amino Acid Mistakes Limiting Your Gains) ~100 Studies
Relevant Product(s):
1) Sucrosomial Magnesium by Legion (Code DRGAINS for 20% OFF)
Dr. Gains 
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