This simple mineral could be the secret to getting you through race day and recovering well after.

What is magnesium?

Magnesium is a natural mineral that your body needs to function properly. Think of it as one of the most important building blocks for keeping your muscles, heart, and nerves working the way they should — especially when you are pushing your body through something as demanding as the Comrades Marathon.

What does magnesium do for your body?

Magnesium keeps your body running smoothly from the inside out. Here is what it does for you as a runner:

  • Gives your muscles the energy they need to keep moving kilometre after kilometre.
  • Helps your muscles contract and relax properly, which means fewer painful cramps during the race.
  • Keeps your heart beating in a steady, healthy rhythm throughout the race.
  • Supports your nervous system so your body stays coordinated and focused.
  • Reduces the inflammation and soreness that builds up during long-distance running.
  • Helps you sleep better and recover faster after the race.

Before the race — why you need to top up

In the two to three weeks before Comrades, it is important to make sure your magnesium levels are as high as possible. Here is what to do:

  • Take a daily magnesium supplement to fill up your body’s reserves before race day.
  • Look for magnesium glycinate or magnesium citrate — these are easy on your stomach.
  • Aim for around 300 to 400 mg per day.
  • Always take it with food to avoid any stomach discomfort.
  • Be consistent — taking it every day in the lead-up makes a real difference.

After the race — do not forget to replenish

You sweat out a huge amount of magnesium over 90 kilometres. Once you cross the finish line, your body is running low. Here is how to recover properly:

  • Take a magnesium supplement within an hour of finishing the race.
  • Continue taking it daily for at least five to seven days after race day.
  • This will help your muscles recover quicker and reduce pain and stiffness.
  • It also helps you get the deep, restful sleep your body needs to heal.

Signs that your magnesium might be too low

If your magnesium levels drop, your body will start showing warning signs. Watch out for:

  • Painful muscle cramps and spasms during or after running.
  • Feeling unusually tired and weak even after a good night’s sleep.
  • An irregular or fluttery heartbeat.
  • Trouble falling or staying asleep.
  • Frequent headaches or nausea.
  • Feeling anxious or irritable without a clear reason.
  • Your body taking much longer than usual to recover after training.

Get your magnesium at Sparkport Pharmacy

You can pick up your magnesium supplements easily and conveniently at Sparkport Pharmacy. We are happy to help you choose the right product for your needs, whether you are preparing for race day or recovering after it. Do not leave your nutrition to chance — pop into Sparkport Pharmacy and get yourself sorted today.