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Magnesium is a chemical element playing several major roles in human health and performance. It is present in every type of cell in the human body. Relative to human performance, Magnesium plays a considerable role in the action of ATP. ATP, or adenosine triphosphate is the major marker responsible for transporting energy within a cell. The importance of Magnesium for human performance is thus obvious.

In animal trials, symptoms of magnesium deficiency include muscle weakness - suggesting a key role of magnesium in strength production - a vital point for athletes. In human trials, "Inadequate magnesium intake frequently causes musclespasms, and has been associated with cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis and cerebral infarction"

As magnesium is soluble and dissolvable in water, processed foods contain much lower levels of magnesium (due to the role on water in much processing). This only acts as further evidence for the avoidance of much refined foods. Foods high in magnesium include green leafy vegetables (due to the high levels of chlorophyll - high in magnesium). Nuts and seeds are also particularly high in magnesium. Pumpkin seeds in particular contain 600mg of magnesium per 100 grams.

Much research provides evidence for the presence of magnesium deficiencies in humans. The link between such a deficiency and a drop in performance however is not as compelling. In the absence of common side effects, and should supplementation be financially viable, I do believe there is merit in supplementing a diet not already high in magnesium rich foods.

Read the full article from Dan Williams at his Range of Motion site.

Today's WOD:

3 Rounds for time:

- 800m run
- 50 Toes to Bar