Nutrition for Runners: Magnesium-Rich Foods to Add to Your Diet - aZengear
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Nutrition for Runners: Magnesium-Rich Foods to Add to Your Diet

by Emily Jannet on Jul 15, 2023

As a runner, it's essential to fuel your body with the right nutrients to optimize your performance and support your overall health. One vital mineral that runners should pay attention to is magnesium. Magnesium plays a crucial role in various bodily functions, including energy production, muscle contraction, and maintenance of healthy bones. In this article, we will explore the importance of magnesium for runners and provide you with a comprehensive list of magnesium-rich foods to add to your diet. So lace up your running shoes and let's dive in!

The Significance of Magnesium for Runners

Magnesium is an essential mineral that participates in over 300 biochemical reactions in the body. When it comes to running, magnesium plays a vital role in several ways:

Energy production: Magnesium is involved in converting the food you eat into energy. As a runner, you need sufficient magnesium to fuel your muscles during intense workouts and long-distance runs.

Muscle function: Magnesium helps relax and contract your muscles, allowing you to perform optimally during your training sessions. It also aids in preventing muscle cramps and reducing muscle soreness post-workout.

Bone health: Runners are susceptible to bone-related injuries due to the repetitive impact on their joints. Magnesium works alongside other minerals, such as calcium and vitamin D, to maintain strong and healthy bones, reducing the risk of stress fractures and osteoporosis.

Magnesium-Rich Foods for Runners

Now that we understand the importance of magnesium let's explore a variety of foods that are rich in this vital mineral. By incorporating these foods into your diet, you can ensure you're meeting your magnesium needs and supporting your running performance.

Leafy Green Vegetables

Leafy green vegetables are a fantastic source of magnesium and provide a myriad of other health benefits. Spinach, kale, Swiss chard, and collard greens are excellent choices for runners. These vegetables are not only packed with magnesium but also contain essential vitamins, minerals, and antioxidants that contribute to overall health and well-being.

Leafy Green Vegetables

Nuts and Seeds

Nuts and seeds are not only convenient and delicious but also a great way to boost your magnesium intake. Almonds, cashews, pumpkin seeds, and sunflower seeds are particularly rich in magnesium. They make for an excellent on-the-go snack or a nutritious addition to your meals and snacks.

Nuts and Seeds

Whole Grains

Whole grains like quinoa, brown rice, oats, and whole wheat products are not only a valuable source of complex carbohydrates but also provide a decent amount of magnesium. These grains are unprocessed and retain their nutrient content, making them a wholesome choice for runners.

Whole Grains


Beans, lentils, and chickpeas are nutrient-dense foods that are high in magnesium. They also offer a significant amount of protein and fiber, making them an excellent choice for muscle recovery and maintaining a healthy digestive system.



Certain types of fish are rich in magnesium and are also packed with omega-3 fatty acids, which have anti-inflammatory properties and promote cardiovascular health. Salmon, mackerel, and halibut are great options to consider including in your diet.


Dark Chocolate

Yes, you read it right! Dark chocolate with a high cocoa content is a surprisingly good source of magnesium. Indulging in a small piece of dark chocolate can not only satisfy your sweet tooth but also provide a magnesium boost.

Dark Chocolate

FAQs about Magnesium-Rich Foods and Magnesium Supplements

  1. Why should runners focus on magnesium-rich foods?

Runners should focus on magnesium-rich foods because magnesium plays a crucial role in energy production, muscle function, and bone health. As runners engage in intense workouts and long-distance runs, their bodies require sufficient magnesium to fuel their muscles, prevent muscle cramps, and reduce muscle soreness. Additionally, magnesium works in conjunction with other minerals to maintain strong and healthy bones, reducing the risk of bone-related injuries.

  1. How much magnesium do runners need?

The recommended daily allowance (RDA) for magnesium varies depending on age and gender. For adult men, the RDA is around 400-420 mg, while for adult women, it is around 310-320 mg. However, for runners and individuals engaged in regular physical activity, it is advisable to aim for the higher end of the range to meet their increased magnesium needs.

  1. Can magnesium supplements be beneficial for runners?

While it is generally best to obtain nutrients from whole foods, magnesium supplements can be beneficial for runners who struggle to meet their magnesium needs through diet alone. However, it's important to consult with a healthcare professional or registered dietitian before starting any supplementation regimen to determine the appropriate dosage and ensure it aligns with your specific needs.

  1. Are there any risks of consuming too much magnesium?

While magnesium is generally safe when obtained from food sources, consuming excessive amounts of magnesium through supplements can cause adverse effects such as diarrhea, nausea, and abdominal cramping. It's crucial to follow the recommended dosage and seek guidance from a healthcare professional to avoid potential risks.

  1. Are there any other benefits of magnesium for runners?

In addition to its role in energy production, muscle function, and bone health, magnesium offers several other benefits for runners. It aids in maintaining a healthy heart rhythm, supports the immune system, helps regulate blood sugar levels, and promotes optimal nerve function.

  1. Can runners benefit from magnesium-rich foods even if they don't have magnesium deficiency symptoms?

Absolutely! Even if runners do not exhibit symptoms of magnesium deficiency, incorporating magnesium-rich foods into their diet can still enhance their overall health and performance. The wide range of nutrients present in magnesium-rich foods contributes to overall well-being and supports various bodily functions beyond magnesium's specific benefits.

In a Nutshell

Nutrition plays a vital role in a runner's performance and overall well-being, and magnesium-rich foods should not be overlooked. By including leafy green vegetables, nuts and seeds, whole grains, legumes, fish, and even dark chocolate in your diet, you can ensure you're meeting your magnesium needs and reaping the benefits this mineral offers. Remember to consult with a healthcare professional or registered dietitian to determine your specific nutrient requirements and make adjustments to your diet accordingly. So, lace up your shoes and fuel your body with the magnesium-rich foods it needs to thrive on your running journey.