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Zuletzt aktualisiert am 29.04.2026
Did you know that those typical nighttime leg cramps often have nothing to do with a magnesium deficiency? Where magnesium really does play a role, however, is in sports. There, magnesium can influence your energy metabolism, for example! No wonder so many active people swear by magnesium. But one question remains: Should magnesium Should it be taken before or after exercise? What makes the most sense?
Your knowledge to go: magnesium Before or after sports?
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Regular magnesium intake is part of the routine for many athletes. Sports routine in addition.
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Magnesium requirements can be determined via the Nutrition and (if necessary) via Supplements be covered.
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Whether magnesium Whether it should be taken before or after exercise depends on your personal needs. Goals and preferences away.
Why magnesium in sports at all?
Let's start with the elephant in the room: Why should one take magnesium at all – completely independent of the question “magnesium "Before or after sports?"
Magnesium (like all other nutrients) is very important for us and plays a role in many processes. processes in the body Magnesium is involved in various processes, such as muscle contraction and bone metabolism. For example, it contributes to the maintenance of normal bones and teeth, and also to normal motility. Muscle function That brings us to the topic of sports!
Insufficient magnesium intake or even a magnesium deficiency can therefore affect you and your training. Depending on the severity of the deficiency, the consequences may be mild. However, other symptoms may also occur.
What exactly are the benefits of magnesium during exercise?
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Adequate magnesium intake can help with your Muscle function to increase it to a normal level. So, an adequate magnesium supply is really practical! ;)
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Some studies have suggested a possible link between magnesium status and Muscle power of the legs examined (But that doesn't mean we can skip Leg Day – sorry).
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Adequate magnesium intake contributes to normal function. Energy metabolism with good ATP supply. Remember: We need ATP as an energy carrier so that we have plenty of power.
Who needs magnesium?
So, who is this relevant for? Do we all need to take magnesium now? No, don't worry! Generally speaking, many people already have adequate magnesium levels. A balanced diet, in particular, provides a good foundation. for that.
There are three scenarios in which supplementation can make sense:
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Insufficient magnesium intake: Especially in sports where weight is a concern, or with an unbalanced diet, it can happen that not enough magnesium is absorbed through the diet.Here, things are often also... other supplements needed!
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Increased magnesium requirement: In physically active people, the metabolism is often very active, which means Increased need for magnesium and other nutrients.
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Increased magnesium loss: Do we lose magnesium through sweat during exercise, or is that a myth? Well, studies are currently investigating how significant magnesium loss through sweat or urine really is.
Do you see yourself in one of these groups? Then it's especially important now that you pay attention to your magnesium intake and supplement if necessary. How does that work? You'll find out now!
Magnesium intake (diet) & Supplements)
How much magnesium do you need daily? Healthy Women Without additional needs, approximately [number] people need daily. 300 mg Magnesium, while Men 350 mg need. Doesn't sound like much, and it isn't. About a balanced diet This amount can usually be easily consumed. With 100g of rolled oats, 30g of pumpkin seeds, 100g of cooked spinach, and a banana, you're already well supplied!
If you can't achieve it through diet, then... Supplements be helpful.
Very important: First, check if there's anything you can improve in your diet: Do you eat a lot of seeds and kernels, whole grain products, or legumes? No? Then perhaps green leafy vegetables, fish and seafood, or fortified mineral water?
If your answer is no, you can start here. Otherwise, something else is already waiting for you here. your magnesium supplement:
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Our tip: Pay attention to high-quality products and note the daily Recommended intake. Especially if you are sensitive to magnesium supplements, it can help to use products with a sustained release effect or to spread your magnesium intake throughout the day.
Oops, we lost the thread a bit: Back to the topic! In case you've forgotten: It's about the question: “magnesium "Before or after exercise?" So, how should magnesium be taken?
magnesium Before or after exercise? The facts
Should one magnesium Should I take it before or after sports? That's not so simple.
The most important thing is to have an overall good magnesium supply and not be deficient. The distinction between... magnesium before or after sports no difference!
When it comes to that little extra something in sports, we can say: Magnesium before sports helps you in training or competition Energy metabolism to support magnesium after sports It can be part of your recovery routine. Whether you Magnesium also Whether you prefer to take it before or after exercise is entirely up to you. Both options can be beneficial and are suitable for different goals.
So how about a combination of both?
Magnesium before exercise
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Full magnesium stores are a good prerequisite for entering a effective training to start.Because magnesium before exercise supports your Energy metabolism.
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It ensures a normal muscle function.
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Sweat loss during training is total mineral intake to be taken into account.
Caution: Sensitive individuals may experience gastrointestinal discomfort after taking magnesium – in such cases, taking it directly before training would naturally be less advantageous.
Magnesium after exercise
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Magnesium can be part of your diet after exercise. Post-sport routine Always remember (even regardless of magnesium): recovery is just as important as the training itself.
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It could be a possible Magnesium loss during training balance.
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There are studies that explore the possible link between magnesium and Sore muscles Research – we'll keep you updated.
Very important: Simply taking magnesium on a whim is not necessarily a good idea. Studies show that... additional supplementation If magnesium levels are already adequate, it offers no additional benefits. Therefore, it is possible to take too much magnesium!
Conclusion: magnesium Before or after sports?
When should you take magnesium when exercising? Both options have advantages and can provide good support in certain situations. However, neither option is significantly better or worse than the other. So just try out what works best for you.
Many active athletes rely on other supplements besides magnesium: Supplements for muscle building
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literature & Sources
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Bechtold, K. (2024). Advice on magnesium. In: DAS PTA MAGAZIN, 18(7).
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DGE (2022). Selected questions and answers about magnesium.
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DGE (o.J. ) Reference values. Magnesium.
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Kisters, L., Gröber, U. & Kisters, K. (2024). Magnesium in competitive sports. In: Journal of Orthomolecular Medicine, 22(03).
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Saur, P. (2004). Magnesium and sport. In: German Journal of Sports Medicine, 55(1).
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Vormann, J. (2015). Magnesium in sports – an underestimated mineral? In: Zaenmagazin, 7(3).
Do you have any further questions or comments? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
