Blog — Grounded Rootz, Zarah Hofer, nutritionist for runners

You train hard, fuel smart, and hydrate well… but are you getting enough magnesium? Now that we’re full swing into marathon and half-marathon training season, we might be starting to feel the effects of an increased training load. If you’ve ever struggled with cramps, sluggish runs, poor sleep, or slow recovery, this overlooked nutrient might be the missing piece of your performance puzzle.

Why Magnesium is Important for Runners

🦵 Muscle Function & Cramp Prevention – Helps muscles contract and relax properly.
💨 Energy Production – Plays a key role in converting food into fuel.
😴 Better Recovery & Sleep – Supports muscle repair and relaxation.
🧘 Stress & Anxiety Management – Supports the nervous system to keep you calm and focused.

Are You Getting Enough?
Most runners don’t! The stress of training, sweat loss, and a diet often lacking in magnesium often contribute to efficiencies. If you experience cramping, poor sleep, or sluggish runs, it might be time to check your intake.

Best Magnesium Sources for Runners:
🥑 Avocados
🍌 Bananas
🌿 Leafy greens (spinach, kale)
🥜 Nuts & seeds (pumpkin, almonds)
🐟 Salmon

What are the Best Magnesium Supplements for Runners

You’ve probably looked at the supplement shelf in the store and noticed a lot of different types of magnesium supplements, from different brands, dosages and types. Not all magnesium is created equal, different types service different functions! Here’s a breakdown of the best types and when to take them:

💊 Magnesium Glycinate – Best for sleep & muscle recovery (this is my personal favourite)
✔️ Highly absorbable, relaxes muscles, supports deep sleep
✔️ Take 200-400 mg before bed

⚡ Magnesium Malate – Best for energy & endurance
✔️ Supports ATP production (which is your body’s main energy source for muscle contractions), fights muscle fatigue
✔️ Take 200-400 mg in the morning or pre-run

🚽 Magnesium Citrate – Best for hydration & digestion
✔️ Helps prevent cramping, but can have a laxative effect
✔️ Take 200-300 mg with meals (but NOT before a run!)

🛀 Magnesium Chloride & Sulfate (Epsom Salts) – Best for sore muscles
✔️ Absorbs through the skin, reduces muscle tightness
✔️ Soak in 1-2 cups of Epsom salt for 15-20 min post-run or use the spray version to rub into sore muscles

How Much Magnesium Do You Need?

🏃‍♀️ Women: 300-400 mg/day
🏃‍♂️ Men: 400-500 mg/day
👉 High training loads & sweat? You might need more!

💡 Pro Tip: Pair magnesium with vitamin D and B6 for better absorption.