Supplement Science

Magnesium Glycinate for Athletes

The most absorbable form for better sleep, faster recovery, and reduced muscle cramps. 300-500mg daily, taken before bed.

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The 60-Second Protocol

Everything you need to start tonight

What to Take

Magnesium Glycinate (not oxide or citrate)

Most absorbable, least GI issues

How Much

300-500mg daily

Split: 200mg morning + 300mg night

When

30-60 min before bed

Enhances sleep quality + recovery

Why athletes need it: You lose magnesium through sweat during training, and deficiency reduces exercise capacity by 10-15%. That's 20-30kg off your deadlift max.

Why Glycinate Beats Other Forms

Magnesium Glycinate

Absorption: Very High

Bound to glycine (amino acid)

Minimal digestive issues

Glycine adds calming benefits

Other Forms

Oxide: Poor absorption

Citrate: Causes diarrhea

Malate: Better for energy than sleep

Threonate: Expensive, brain-focused

Bottom line: Glycinate offers the best combination of high absorption and minimal side effects. Worth the slightly higher cost.

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Key Benefits for Athletes

Better Sleep

15-30 min faster sleep onset, deeper sleep phases, better morning recovery

Faster Recovery

Supports lactic acid clearance, speeds muscle repair, reduces soreness

Reduced Cramps

Essential for muscle contraction, prevents twitching and cramping during training

Performance Boost

Deficiency reduces capacity by 10-15%. Adequate levels maintain strength output

Dosage Protocol

Standard Athlete Protocol

Morning: 150-200mg with breakfast

Evening: 200-300mg 30-60 min before bed

Total: 350-500mg daily

Start with 200mg before bed, add morning dose after 1 week if needed

For Sleep Focus

300mg 1 hour before bed only

For Recovery Focus

200mg post-workout + 200mg before bed

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Side Effects & Cautions

Rare Side Effects

Mild drowsiness (if taken during day)

Digestive upset (rare with glycinate)

Loose stools at very high doses

Avoid If You Have

Kidney disease (magnesium buildup risk)

Very low blood pressure

Taking medications (space 2+ hours apart)

Pro tip: Start with 150-200mg to assess tolerance. Most athletes tolerate 500mg daily without issues.

How to Track Results

Monitor For 2-3 Weeks

Sleep: Time to fall asleep, morning feeling

Recovery: Soreness levels, training readiness

Performance: Cramps, endurance, strength levels

Mood: Stress levels, overall energy

Adjustment Guidelines

If too drowsy: Reduce dose or take only at night

If no sleep improvement: Increase evening dose to 400mg

If GI issues: Split into smaller doses with meals

The Bottom Line

Magnesium glycinate is the most effective form for athletes: high absorption, minimal side effects, and proven benefits for sleep and recovery.

Start tonight: 200-300mg 1 hour before bed

Give it 2-3 weeks. Most athletes notice better sleep within 3-5 days.

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Scientific References

  1. Volpe SL. Magnesium in disease prevention and overall health. Adv Nutr. 2013;4(3):378S-383S.
  2. Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnes Res. 2006;19(3):180-9.
  3. Zhang Y, et al. Can Magnesium Enhance Exercise Performance? Nutrients. 2017;9(9):946.
  4. Held K, et al. Oral Mg(2+) supplementation reverses age-related neuroendocrine and sleep EEG changes in humans. Pharmacopsychiatry. 2002;35(4):135-43.
  5. Walker AF, et al. Mg citrate found more bioavailable than other Mg preparations in a randomised, double-blind study. Magnes Res. 2003;16(3):183-91.
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