Zinc and magnesium in athletes: an essential duo for performance

Often underestimated, zinc and magnesium play a fundamental role in athletic performance . These two minerals participate in hundreds of enzymatic reactions involved in muscle contraction, recovery, immunity, and hormone production. Athletes have higher needs and frequent deficiencies. Here's what the most serious clinical studies have to say.

Magnesium: anti-fatigue and anti-cramp

Magnesium is involved in more than 300 enzymatic reactions, including:

• The production of ATP (cellular energy)
• Muscle contraction and nerve transmission
• Regulation of oxidative stress

For athletes:

• Significant losses through perspiration (Volpe, 2015)
• A deficiency can cause chronic fatigue, cramps, muscle weakness (Nielsen & Lukaski, 2006)
• Supplementation improves recovery and exercise tolerance (Golf et al., 2004)

Zinc: natural anabolic and immune defense

Zinc is essential for several key functions:

• Protein synthesis and testosterone production
• Immune function and tissue healing
• Reduction of exercise-induced oxidative stress

In case of deficit:

• Decreased testosterone levels (Prasad, 2008)
• Slowed muscle recovery (Heyneman, 1996)

Why are deficiencies common?

• Low-mineral diets (industrial, restrictive)
• Excessive sweating in endurance athletes
• Vegetarian/vegan diets (less bioavailable zinc)

Which supplement should you choose?

💊 Magnesium

• Recommended forms: bisglycinate , citrate , malate
• Dosage: 300 to 400 mg/day, ideally in the evening

💊 Zinc

• Effective forms: gluconate , picolinate , citrate
• Dosage: 10 to 25 mg/day, excluding calcium or iron

Products available on Pharmaplusfrance.store

• Combined Zinc + Magnesium supplements, in vegetable capsules
• GMO-free, gluten-free, no artificial excipients
• 30-day cures adapted to periods of intense training or fatigue

📦 Fast delivery in France and Europe – Complies with European food safety standards.

Conclusion

Zinc and magnesium are an essential duo for athletes concerned about their recovery , muscle condition and hormonal balance . Properly chosen supplementation can prevent cramps, chronic fatigue and performance declines, while strengthening immunity and overall physical resistance.

Scientific references

1. Volpe SL. Magnesium and the athlete. Curr Sports Med Rep . 2015
2. Nielsen FH, Lukaski HC. Magnesium and exercise. Magnes Res . 2006
3. Golf SW et al. Magnesium improves exercise tolerance. Clin Cardiol . 2004
4. Prasad AS. Zinc in human health. Mol Med . 2008
5. Heyneman CA. Zinc deficiency and muscle recovery. Ann Pharmacother . 1996

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