Magnesium is a rather tough, silvery-white, light-weight metal that slightly discolors when exposed to air. In a powder form, this metal heats up and catches fire when exposed to humidity and glows with a white flame. Once set fire to, it is difficult to put out, being able to burn in both nitrogen (forming magnesium nitride), and carbon dioxide (forming magnesium oxide and carbon).
Magnesium is a multipurpose mineral that has some chief connotations with regards to athletes. It has been examined quite expansively in the research and is quite important for proper metabolic functions. (Abraham A,1990)
Magnesium in the human body positions fourth in total abundance, but within the body cells, it is second only to potassium. In an adult human body, there is 20-28 g of magnesium. Between 60-65% of magnesium in the human body is to be found in the bones. Magnesium that does not exist as part of the bones is mainly found within muscle cells. About 1% of magnesium is found in the extra-cellular fluids in the human body. Magnesium may be found bound to phospholipids inside cells. In studies conducted on animals, it has been shown that bone magnesium is used to maintain metabolic levels all through the body and to maintain muscle magnesium, when magnesium intake is limited. Magnesium absorption when swallowed is influenced by transport time through the gut, food intake of magnesium and the quantity of phosphorous and calcium in the diet. These minerals contend vie for absorption sites in the intestinal mucosa. Excess magnesium is excreted through the urine.
Food Sources
Magnesium is found in dairy food, meat, fish, poultry, green vegetables, legumes. Green vegetables such as spinach supply magnesium because the core of the chlorophyll molecule contains magnesium. Nuts, seeds, and some whole grains are also good supplies of magnesium...........
