Hi,
What's the deal with magnesium these days? If last year was the year of sodium (LMNT, Mortal Salty, Precision Hydration), this year is all about magnesium.
What amazes me is the overwhelmingly positive response our athlete community has to supplementing with magnesium.
The best example is Pillar Magnesium and how well it helps our athletes relax and sleep. I spoke with Dr. Kevin Sprouse about this and we both have a theory—our community of athletes is way more depleted in magnesium than the general public. Likely due to our high sweat rates and the increased ATP production during intense training.
Plus, most of our daily diets are already borderline low in magnesium, so this is an area where supplements really help. I'd argue it's a must for most athletes.
Know Your Magnesium (Magnesium 101)
There's regular magnesium (chloride and glycinate) that works fine and is used in Pillar, but can have a mild laxative effect if you have too much. The more advanced version is TRAACS Magnesium (also in Pillar)—it's chelated so it's easier to digest, more absorbable, and has "less of a laxative effect" than other forms.
Then there's the version you want for sleep: Magtein (Magnesium L-Threonate). It's praised for its ability to cross the blood-brain barrier better than other forms, leading to a calm yet focused state.
How I Use Magnesium
I've got two ways I've increased my daily magnesium intake:
👨⚕️ Dr. Sprouse's Daily Cocktail
This is both crazy and genius—I love it. Dr. Sprouse told me he has one LMNT (sodium and electrolytes) mixed with one scoop of Pillar Magnesium in the morning or during the day. I've been copying this recipe and feel great afterwards. Personally, I like the Pillar Lemon Lime with the new LMNT Lemonade Salt—great combo.
☁️ Before Bed Recipe
My before bed rerouting is a glass of Pillar to get all three forms of magnesium (citrate, glycinate, and TRAACS). This is super calming, helps with restless legs, and I sleep great with it. What's missing is L-Threonate for the mental calming benefits, but I get that from my Dream Shot I take right before bed with 1g of Magtein (the clinic dosage). This way I'm getting 4 types of magnesium in the day and right before bed so I get the maximum calming benefit.
Note: I try not to do Pillar more than once per day, so if I have Dr. Sprouse's cocktail, I skip Pillar before bed.
The Magnesium Bonus Benefits
The right amount of magnesium (like what I suggested above) is absolutely amazing for staying regular. It's so good you just won't have to think about it anymore.
This is one reason why either recipe above—one scoop of Pillar per day—is critical before and during travel. I love that they have single-serve travel packs for this, though I find the travel packs have a bit less than a full scoop, so I usually use two packs per day (and also like a little more when traveling).
Build your Magnesium Stack:
👨⚕️ Pillar Magnesium (40 Servings / Travel Packs)
☁️ Dream Shot (12 Servings)
🍋 LMNT Lemonade Salt
- Matt
Founder
The Feed.
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