​Junior Olympic, Regional and National Championship Team

Non Profit 501(c)(3) 46-4516913


Coach Richard Burke
Masters endurance runner
Sanctioned/Certificated by

the gov. board of US Olympic Team

The Science:

  Magnesium, an essential mineral that is required by virtually every cell in our body, and is especially important to our muscles? Many sport medical specialists agree that magnesium should be part of every athlete’s recovery process.

Magnesium is an essential building block for hundreds of chemical processes in the body, and is the second most abundant mineral in our cells.  Our muscles’ ability to contract/extend and relax is highly dependent on how much magnesium the body is getting. Other things affected by magnesium include:

•             Nerve function

•             Cardiac activity

•             Blood pressure regulation

•             Hormonal interactions

•             Bone health

•             Synthesis of proteins, fats and nucleic acids

The list goes on. The bottom line is that magnesium is the multi-tasking mineral we need and is probably not getting enough of.

Perhaps the most high-profile process that magnesium is used for is metabolizing nutrients and turning them into energy. Magnesium activates enzymes which help produce something called ATP (adenosine triphosphate).

Why is ATP important? ATP (Adenosine Triphosphate) plays a crucial role in the metabolic process. When our body breaks down ATP, the energy that is released is used by the muscles. The harder and longer we exercise, the faster our body burns up the energy released from breaking down ATP.

If you’re not getting enough magnesium, it can result in low energy levels and problems with muscle function.

I frequently discuss how the cells mitochondria turns all our nutrients into ATP and that (more or less) is the final process of energy delivery to the muscles. There is one other process; ADP, but we don’t need to get into that.

 The Myth:

I get enough of these minerals in my normal diet of 3 square meals a day, plus some healthy snacks.

Plus, I take an over the counter supplement that has magnesium in it.

 The Truth:

The soil that our vegetables are grown from are increasingly becoming more and more depleted of these important minerals, plus toxins are becoming a real hazard too. So it takes more servings of vegetables to get enough nutrients into our body.

 An athlete runner, especially a youth needs a minimum 7 servings daily of vegetables. Make sure to eat as many different colors too, like the green, yellow and red varieties. Ten servings are the optimum for athletes, but most barely consume 3 servings.

This is why proper sport supplementation is important, it makes up for the lack of important minerals in our diet. When buying a mineral supplement make sure they are chelated. Without it, the body will not break down the mineral proficiently enough and about 70% will pass through the body without being absorbed. Mineral supplements that are chelated are typically more expensive, so people have a tendency to avoid them. Spend the extra money to get the best.