3 min read



If you are a client of mine you would know how much I talk about the importance of post workout nutritional support. Yes you need your protein hit, but this is not the only nutritional food you must have after a workout.

Magnesium followed by just enough potassium is as important for recovery.

With the lack of magnesium and potassium you are likely to experience cramps or muscles spasm. These two electrolytes are responsible for the pH levels in your body and influence the amount of water in your body. A high body temperature, sweating and dehydration are a few reason you may have low levels of magnesium.

Magnesium is calming but also makes you happy. It helps to relax the muscles and to reduce anxiety by maintaining the nervous system balance. It is also involved in the synthesis of protein and assists with the function of enzymes throughout the body.

Are you a stressful person? Magnesium is lost during stressful times.

I'm often asked; Where can I find more magnesium in my diet? What a great question!

So here are my top food sources of magnesium, you may want to take supplement form if you require higher doses but try to start including in some of the below nutritional forms for that additional hit of magnesium.

Buckwheat This amazing gluten free versatile seed contains a huge 229mg per serve.

Leafy green vegetables are a great source baby spinach, kale these plants contain the magnesium in the centre of the chlorophyll molecule (this is what gives the vegetable its green colour).

1 cup of spinach offers a huge 156mg per serve. Have you ever wondered if you can eat beet leaves? Well you can! And they are so rich in magnesium. 1 cup offers almost 100mg per serve. Start adding these pretty leaves to your salads or stir fry.

Broccoli is another favourite veggie of mine for many reasons 1 cup holds approx. 22mg of magnesium

Beans, Nuts, seeds and whole (unrefined) grains can also be a great source.

Almonds and cashews are not only great at calming us down but about half a cup offers you 135mg of magnesium. Just make sure they are organic and raw.

Lastly I know you are all asking but what about chocolate? Well a cup of cocoa actually contains 420mg so yes there is a good chance some dark chocolate every now and then won't hurt at all.