Zinc and Magnesium for Athletes

i_surge

I'm finding it hard to get the facts on vitamin and mineral requirements for endurance athletes. As far as I know magnesium and zinc requirements are higher and most sedentary people don't get enough anyway.

Are there any other increased requirements, Vit C, A and E for increased stress/inflammation?

Does any one know the facts or have a good reference please? I'm looking for daily requirements.

I know "ZMA" is a common supplement but I want to use real food so practical dietary suggestions are welcome. No oyster smoothies :cool:

Good quality peanut butter contains about 190mg of Magnesium and 3.3mg of Zinc per 100g. A recommended dose of ZMA contains 450mg of Magnesium and 30mg of Zinc, so peanut butter can easily be used to hit your Magnesium requirements, at least. Beef and lamb are high in Zinc, too, containing something like 10mg per 100g. So lots of peanut butter and lots of beef would be a start.

Dotcomdolly

beef satay!

runawaybishop

gvn wrote: »

Good quality peanut butter contains about 190mg of Magnesium and 3.3mg of Zinc per 100g. A recommended dose of ZMA contains 450mg of Magnesium and 30mg of Zinc, so peanut butter can easily be used to hit your Magnesium requirements, at least. Beef and lamb are high in Zinc, too, containing something like 10mg per 100g. So lots of peanut butter and lots of beef would be a start.

So from 300 to 1000 grams of peanut butter a pop? Capsules seems easier in fairness.

runawaybishop

runawaybishop wrote: »

So from 300 to 1000 grams of peanut butter a pop? Capsules seems easier in fairness.

I didn't suggest getting it all from peanut butter, but eating 100g of peanut butter daily is going to give more Z and Ma than 0g of peanut butter daily, so it'll help. The OP said "I want to use real food" so capsules wouldn't seem to be an option.

i_surge

Synthetic Mg supposedly blocks copper absorption and/or gives you the sh*ts

Alf Veedersane

i_surge wrote: »

Synthetic Mg supposedly blocks copper absorption and/or gives you the sh*ts

Calcium and potassium supplements counteract that.

El_Dangeroso

Oysters are awesome though...and you only need like 3 in one week!

Found this recipe for magnesium water called Waller water:

Chill completely to refrigerator temperature a 1-liter bottle of fully carbonated water.
Carbonated waters such as Canada Dry Seltzer, which consist of only water and carbon
dioxide (CO2), are suitable. Club sodas such as Schweppes Club Soda are also suitable;
they are carbonated water with a small amount of added sodium.
2. Shake well the bottle of MoM, then measure out as accurately as possible 3 tablespoons
(45 ml) and have it ready. The plastic measuring cup that comes with the MoM is
accurate and ideal for the purpose.

3. Remove the bottle of carbonated water from the refrigerator without agitating it. Open it
slowly and carefully to minimize the loss of CO2. As soon as the initial fizzing settles
down, slowly add the pre-measured MoM. Promptly replace the cap on the water bottle
and shake it vigorously for 30 seconds or so, making the liquid cloudy. After ½ hour or so
the liquid will have cleared, and any un-dissolved magnesium hydroxide will have settled
to the bottom of the bottle. Again shake the bottle vigorously for 30 seconds or so,
making the liquid cloudy again. When the liquid again clears all of the magnesium
hydroxide in the MoM should have reacted with all of the CO2 to become dissolved
(ionized) magnesium and bicarbonate. However, if a small amount of un-dissolved
magnesium hydroxide still remains in the bottom of the bottle as a sediment it may be
ignored. This 1 liter of concentrated magnesium bicarbonate water will have
approximately 1500 mg of magnesium and approximately 7500 mg of bicarbonate. It
should be kept in the refrigerator. You may note that the sides of the bottle “cave in”
when the liquid clears. This is a sign that the reaction is complete.

4. To make 4 liters of magnesium bicarbonate drinking water with approximately 125 mg of
magnesium and approximately 625 mg of bicarbonate per liter and a pH of
approximately 8+ measure and transfer 1/3 liter of the concentrate (333 ml) into a 4-liter
container. Fill the container with 3 2/3 liters of plain or purified water, as desired.

Magnesium dissolved in water (ionized) is considerably more bioavailable than is magnesium in
solid tablets or capsules. About 50% of the magnesium contained in magnesium/bicarbonate
water is absorbed[4,5]. This is 12 times better than the absorption rate for magnesium oxide. So
drinking 1 liter of magnesium/bicarbonate water per day would correspond to taking five 500 mg
magnesium oxide tablets daily.

It seems like a cheap and easy way to get more magnesium in the diet.

MoM = Milk of Magnesia - Available in any chemists