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3 Tip 300-399
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3.9.9 Tip 380: Take Magnesium for Better Performance: How It Affects Vitamin D, Calcium & Zinc
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Why does magnesium enables optimal performance? What processes does it stimulate?
- The body can better use energy
- The body can perform better contractions
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What affect does magnesium supplementation have on red blood cell production?
It increases red blood cell production
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What effect does magnesium supplementation have on zinc and magnesium during energy production?
Zinc and magnesium will be better available
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500 mg a day is a reasonable dose for magnesium supplementation. When do you need a higher dose?
- When you are a heavy sweater
- When you experience fatigue during training
- Muscle spasms
-Arrythmias
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Why will the rate of muscle contractions be impaired when magnesium deficient?
Because the body is not able to transport enough calcium (via calcium pump) to the sarcoplasmatic reticulum.
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What is the highly absorbable form of magnesium supplement?
Magnesium glycinate
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What effect does magnesium have on bone health?
- It activates enzymes to transform vitamin D into it's active form, to strengthen the bone
- It effects calcitonine which can use calcium from the intestines and other soft tissues to transport it to the bone
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A study by Nielson et al. (2006) showed a relationship between magnesium, zinc and calcium. What did lead to this conclusion?
During increasing the abdominal pressure the concentration of these minerals did change significantly in the brain blood.
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5 Tip 500-599
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5.2.4 Tip 513: Gain Muscle & Improve Body Composition By Getting Adequate Zinc
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Zinc affects many functions of the body. Name some of them.
- Anabolic hormone levels of testosterone and IGF-1- insulin sensitivity-blood sugar management- protein synthesis- recovery- cognitive function- immune system, -
Supplementation of magnesium and zinc causes increased levels of what hormones? (2)
Testosteron and IGF-1
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