Magnesium and diarrhea: advice for athletes

You probably already know that a well-functioning body is essential for performance. Among the key minerals, magnesium plays a central role in over 300 enzymatic reactions, including the production of ATP, your energy source during exercise.

Did you know that 60% of this mineral is hidden in your bones? However, if it's taken incorrectly, it can cause digestive problems. Don't panic! Stimium , an expert in sports with its NF17444 and ISO13485 certifications, can guide you with suitable supplements.

Its Endurance range avoids unwanted side effects thanks to its highly absorbable formulas. Perfect for staying on top of your game without compromise!

Key points to remember

• Magnesium is vital for energy production during exercise.
• 60% of this mineral is stored in the bones.
• Excess can cause digestive problems.
• Stimium offers certified solutions for athletes.
• Endurance formulas limit the risk of inconvenience.

The role of magnesium in the athlete's body

To perform, your body relies on invisible but crucial reactions. Among them, nearly 300 enzymatic reactions depend on a key trace element. Without it, optimal energy production and effective recovery cannot occur.

Key functions: energy, muscle contraction and recovery

Imagine your muscles sprinting! Without this mineral, contractions would be less powerful. It acts like a team leader:

• It participates in the synthesis of proteins and fatty acids.
• It stabilizes the regulation of neurotransmitters such as dopamine.
• It binds calcium to your bones, which is essential for preventing injury.

An intense session can deplete 20% of your reserves. That's where the Stimium Recovery range comes in, with bisglycinate to meet these needs.

Why athletes have increased needs

Sweating eliminates up to 360 mg of this mineral per hour of exercise. A marathon runner needs 500 mg/day, compared to 375 mg for a sedentary person.

The result: fatigue, cramps, or decreased performance. The solution? A suitable supplement, like the one offered by Stimium, to avoid deficiencies without overloading your digestive system.

Magnesium and diarrhea: understanding the link

An optimal mineral balance is crucial for any athlete. But did you know that excessive intake can sometimes work against you? Let's see why and how to avoid these problems.

How excess disrupts intestinal transit

Beyond 350 mg per day, your intestines struggle to absorb this mineral. The mechanism is simple: excess water draws water into the small intestine, which can lead to gastrointestinal problems .

Poorly assimilated salts, such as oxide, aggravate this effect. Therefore, highly bioavailable formulas, such as citrate, are preferred.

Symptoms to recognize in athletes

There are several signs that should alert you:

• Loose stools after taking a supplement
• Unusual abdominal cramps
• A persistent feeling of bloating

Take Julien, a professional trail runner, for example. He solved his problems by switching to Stimium citrate, a better-tolerated form.

Pro tip : Avoid water that's too rich in minerals before a competition. Some contain up to 110 mg/L!

The forms of magnesium to favor to avoid digestive disorders

Choosing the right supplement form can make all the difference to your digestive comfort. Some forms are better absorbed, while others may disrupt your bowel movements. Here's how to get the facts straight.

Citrate, bisglycinate: well-tolerated salts

Magnesium citrate is a valuable ally. With high bioavailability, it limits risks while supporting energy. Did you know that it mildly stimulates intestinal peristalsis? Perfect for a gentle effect.

Bisglycinate, on the other hand, boasts an 80% absorption rate. The result: less stress on your digestive system. Proof of this : the Stimium range uses this salt, which has a 92% tolerance rate among athletes.

Marine magnesium and oxide: why avoid them in case of sensitivity

Beware the "100% natural" trap. Marine salt often contains sulfate, a disguised laxative. As for oxide, its absorption rate peaks at 4%... A disaster for your intestines!

Pro tip : Always check the label. "Oxide" or "Sulfate" at the top of the list indicates an unsuitable form.

• Sarah, a triathlete, solved her problems by switching to Stimium glycerophosphate.
• Boost gummies use microencapsulated citrate for gradual release.

In short, choose highly absorbable salts to avoid unwanted side effects . Your stomach will thank you!

Optimal dosage: how to adapt your supplementation

Knowing how to dose your intake makes the difference between performance and discomfort. For athletes, a well-calculated magnesium supplement is essential. It supports your muscles and energy without disrupting your system.

Recommended intake for athletes

Your needs vary depending on your weight and activity. On average, aim for between 6 and 10 mg per kilogram each day. A 70 kg runner will therefore need 420 to 700 mg daily.

Beware of magnesium deficiency ! It can manifest as cramps or persistent fatigue. But taking too much at once? It's a surefire way to cause bloating.

Splitting up doses for better absorption

Your intestines have trouble absorbing more than 150 mg at a time. The solution? Divide your dose into several doses. For example, three 100 mg capsules with meals.

Pro tip : Take your magnesium supplements with a banana. The potassium it contains boosts absorption.

• Endurance : 500 mg/day, divided into 4 doses.
• Strength : 400 mg/day, with protein snacks.
• Mistake to avoid : 400 mg at once = risk of digestive problems.

Our online calculator helps you personalize your treatment. This way, you can optimize your 300 enzymatic reactions without worrying about side effects.

Nutritional advice for safe magnesium intake

Smart athletes focus on their food before their pills. With the right mineral- rich foods , you can maximize your energy without stressing your gut. Here's how.

Superfoods to slip into your gym bag

85% dark chocolate? A champion with 146 mg per 100 g. Almonds also offer 270 mg. But beware of whole grains : their phytates reduce absorption.

• Top 3 Stimium snacks : nut bar, seed-cranberry mix, buckwheat crackers.
• Pro tip: Soak your lentils for 12 hours to neutralize the anti-nutrients.
• Typical menu: oatmeal in the morning + cashew nuts at 11 a.m.

Smart hydration: the waters to favor

Some waters exceed 50 mg/L. Perfect for training, but not in excess! Alternate with low-mineral water.

Exclusive recipe : Mix 500 ml of water, 1 spoonful of Stimium citrate, and a pinch of pink salt. A homemade isotonic drink for your soft tissues .

Stimium Solutions for suitable supplementation

Performance and digestive comfort can go hand in hand with the right solutions. At Stimium, our dietary supplements are designed to meet the specific needs of athletes, without compromising on tolerance.

Highly bioavailable formulas

Our Endurance range uses a patented form of microencapsulated citrate. The result: 92% absorption with no laxative effects in 100 athletes tested.

Concrete proof: Team Stimium Cycling uses our Boost Gummies during mountain stages. Their secret? A gradual release to avoid discomfort.

The winning alliance: minerals and vitamin B6

Our exclusive MC3 formula combines three key active ingredients:

• A highly assimilable salt
• Vitamin B6 which boosts absorption by 40%
• Taurine to optimize the energizing effect

What are the practical effects ? Accelerated recovery and less fatigued muscles, as our athlete Sarah attests.

Quality commitment : all our supplements are NF17444 and ISO13485 certified. Complete traceability, from raw material to your box.

Take advantage of our special offer: the Endurance Pack (Gummies + MC3) at 30% off for readers. Performance guaranteed, discomfort forgotten!

Optimize your performance without digestive compromise

The key to successful exercise? A healthy digestive system. With the right supplement, you can boost your energy while maintaining your health . Our nutritionist confirms: "This winning choice improves your times by an average of 3%."

How can you check that your treatment is ideal? Your optimal functioning can be seen in:

- Accelerated recovery

- Zero side effects

- Deep sleep

- Relaxed muscles

- Extended endurance

Take advantage of our free assessment and 30-day money-back guarantee. Combine your intake with 10 minutes of post-workout stretching for a massive recovery. Your body deserves this key role in your progress!