Tutorial Thursday #18 – magnesium and green smoothies

More than just ‘the stuff for your hands’

Sure, every CrossFit enthusiast with ambitions probably thinks of the stuff you use on your hands before serious WODs when they hear the word magnesium. But much more important than a good grip is the nutrient magnesium, not only for athletes.

Tutorial Thursday 18  magnesium and green smoothies 1

Magnesium is a mineral and belongs to the so-called micronutrients. We have to ingest magnesium through our food. It is needed in over 300 metabolic processes and plays an important role in our cells.

It is a regulating factor for the electrolyte balance of the body, for our nervous system, bone health and muscle contraction, just to name a few. Professional athletes, pregnant and breast-feeding women and people under a great amount of physical and mental stress have an increased demand for magnesium. If the magnesium level is low due to insufficient supply through poor nutrition, insufficient bowel functions or increased excretion (kidney, sweat) deficiency symptoms can quickly appear.

Possible symptoms can be of physical or mental nature:

  • tiredness
  • weakness
  • sleep disorders
  • weight loss
  • restlessness
  • dizziness
  • impaired consciousness
  • apathy
  • headaches
  • high sensitivity to noise
  • a lack of concentration
  • unrest
  • nervousness
  • agitation
  • deceleration of mental activity
  • depression
  • psychoses

Thus, the supply with enough magnesium is very reasonable to prevent health issues. The most common recommendations are 310 mg to 400 mg of magnesium for an adult per day. Before you start supplementing it you should definitely optimize your diet first.

Tutorial Thursday 18  magnesium and green smoothies 2

Foods with high amounts of magnesium are:

  • green vegetables like spinach, plantain, portulaca, okra, and mangold.
  • herbs like basil, marjoram, parsley, sage, cress, rosemary
  • others like ginger, stinging nettle, cactus pear, dried fruit, dried mushrooms, legumes, and rose hips

Now you can understand why green smoothies (shakes with vegetables and herbs) become more and more popular these days. The ingredients make them so nutritious and delicate!

And they can be prepared quickly: put a big handful of spinach, half a glass of apple juice, a good shot of orange juice, and some fresh parsley in a mixer together with some ice cubes, blend it thoroughly, and finish it with a sprinkle of chia seeds. Your vitamin and mineral boost is ready!

You can easily drink such a smoothie every day to boost your micronutrient level. It also works as a power meal substitute on irregular basis and can have positive effects on your health.

Now what about your magnesium levels? Do you do something special to keep it up? Do you drink green smoothies? Maybe you have a recipe that you would like to share with us? Let me know in the comments!

Sportive greetings,

Your Fabien

Author: Fabien Mpouma

Fabien is bachelor of arts sportscience (DSHS) and since his studies he is working in the sector of health- and rehabilitation sports. He was course instructor for several institutions in the field of rehabilitation and mental and physical disease. He has a lot of experience in prevention with adults, youths, and children. He worked as regional manager for Outdoor Gym and now as a Personal Trainer and Foodcoach. Since 2014 he is Manager for Training & Education and Head Coach for aerobis. In 2016 he opened his own facility for Personal- and Grouptraining in his hometown Siegburg. Stay in contact with Fabien by sending him an email

3 Comments Leave a comment

  1. daniel.k.schenk@web.de'
    Daniel 5. September 2014 at 1:36 PM #

    Anstatt des frischen Spinats lieber tiefgefrorenen nehmen – hat noch wesentlich mehr Vitamine und man kann die Eiswürfel weglassen…

  2. elmar@aerobis.com'
    Elmar 5. September 2014 at 3:24 PM #

    Auch ein guter Vorschlag. Thx, Daniel!

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