No chance for sore and aching muscles – Endurance sports: Prevent muscle ache with mineral nutrients

(djd). If you regularly engage in endurance sports, you can expect that acute muscle strain will lead to sore and aching muscles. Therefore, you should slowly build up the intensity of your work-out. Otherwise, exercise can result in painfully sore muscles, combined with micro injuries of the muscle fibers. Usually, pain occurs one or two days after exercising. “The danger of suffering from muscle pain is especially high when engaging in so-called eccentric, decelerating activities, for example when walking downhill,” says Stefanie Mollnhauer, sports physician from Lindau at Lake Constance.

Fill up your mineral nutrient depots

Beginners should start exercising on flat ground and slowly build up their amount of training. Before and after exercising, endurance athletes should ensure they are well-hydrated and sufficiently supplied with minerals and other nutrients. Measures enhancing blood flow such as massages or a warm bath following after training can help avoid muscle pain. More tips on how to avoid muscle soreness can be found at

Sudorific sports such as running or biking lead to the loss of fluids and mineral nutrients through sweating. “To maintain fitness and to avoid muscle cramps, it is important to replenish mineral nutrient depots such as magnesium when relaxing and regenerating,” says  Mollnhauer. A balanced diet with food rich in magnesium such as whole-grain products, nuts and mineral water with a high magnesium content sometimes just isn’t enough. To avoid a lack of magnesium, Mollnhauer recommends additionally taking 300 to 400 milligrams magnesium from the pharmacy per day.  

Exercise increases loss of magnesium

A magnesium deficiency is the most frequent cause of muscle cramps when exercising explains former duathlon national team coach Mollnhauer. Sweating, an increased metabolism, increased secretion via the kidneys and increased muscle activity lead to the depletion of magnesium when exercising.  

Photo Credit: djd/Magnesium Diasporal (2)

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