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  • Writer's pictureSandy Eplett

Mom, I can't sleep

Ever hear this? As a mom of 5 and a Nana to 9, I hear this all the time. Sleep is so important to our health, our athletic performance and our mental state. (even weight loss) you're welcome

I used to say...."'l'll sleep when I'm dead."

As an athlete, maintaining peak performance is a constant goal. From proper nutrition to hydration and recovery, every detail matters. One often overlooked but crucial mineral that plays a significant role in athletic performance and overall health is magnesium. In this blog post, I’ll share the benefits of magnesium for athletes and my personal story of how magnesium helped alleviate my restless legs.

Magnesium is an essential mineral involved in over 300 biochemical reactions in the body. It plays a vital role in muscle function, energy production, and nerve transmission, making it particularly important for athletes. Here are some key benefits of magnesium for athletes:

1. Improved Muscle Function

Magnesium helps muscles contract and relax efficiently. It plays a role in the synthesis of proteins that repair muscle tissue and aids in the transmission of nerve impulses that control muscle movements. Adequate magnesium levels can prevent muscle cramps and spasms, ensuring smoother performance during workouts and competitions.

2. Enhanced Energy Production

Magnesium is a critical component in the production of adenosine triphosphate (ATP), the primary energy carrier in cells. By supporting ATP production, magnesium helps sustain energy levels during prolonged physical activity, reducing fatigue and improving endurance.

3.Reduced Muscle Soreness

Post-exercise muscle soreness is a common challenge for athletes. Magnesium helps reduce inflammation and aids in muscle recovery by relaxing muscles and repairing tissue damage. This can lead to quicker recovery times and less discomfort after intense workouts. Take before bed and watch that sleep and muscle repair happen. You'll feel less sore in the morning.

4. Stress and Anxiety Reduction

Your athlete ever feel anxious? As a pre-olympic athlete stress was REAL in my life! Athletes often face mental stress from competitions and training. Magnesium has a calming effect on the nervous system, helping to reduce anxiety and promote relaxation. This can improve sleep quality, which is essential for recovery and overall performance.

5. Bone Health

As someone who changed her bone health from being an Osteopenia patient to having strong bones....magnesium contributes to bone health by regulating calcium levels in the body. Strong bones are crucial for athletes to withstand the physical demands of their sport and prevent injuries.

I’ve always been passionate about sports, but there was a time when my performance was hampered by an unexpected issue—restless legs. Every night, just as I was about to drift off to sleep, my legs would start to feel incredibly uncomfortable. It was as if they had a mind of their own, twitching and moving involuntarily. This not only disrupted my sleep but also affected my energy levels and performance the next day. Does your athlete experience this? Is can be frustrating and make you feel a little crazy!

I tried various remedies, from stretching before bed to using compression socks, but nothing seemed to work. Then, I came across an article about the benefits of magnesium, particularly for muscle relaxation and nerve function. Intrigued, I decided to give it a try.

I started incorporating magnesium-rich foods into my diet, such as spinach, almonds, and black beans. I also took a magnesium supplement .The results were almost miraculous. Within a few nights, the restless sensations in my legs subsided significantly. I could finally enjoy a full night’s sleep without interruptions.

Not only did my sleep improve, but I also noticed a positive impact on my athletic performance. I felt more energized during workouts, my recovery times shortened, and the muscle cramps I occasionally experienced became a thing of the past. Magnesium had become my secret weapon for both my restless legs and my athletic endeavors. If you're athlete is experiencing this you may want to consider checking absorption levels in their body as well. When we don't absorb our minerals we could potentially be mineral insufficient. You can check that with my functional health team here.

If you’re an athlete looking to boost your performance and overall well-being, consider paying attention to your magnesium intake. Here are a few tips:

1. Eat Magnesium-Rich Foods

Include foods high in magnesium in your diet, such as leafy greens, nuts, seeds, whole grains, and legumes. Pay attention to your DNA for what foods will work best. These foods can help maintain adequate magnesium levels naturally.

2. Consider Supplements

If you suspect you’re not getting enough magnesium from your diet, talk to your healthcare provider about taking a supplement. Magnesium supplements come in various forms, including magnesium citrate, magnesium glycinate, and magnesium spray. Your provider can recommend the best option for you.

3. Magnesium Topicals:

Topical magnesium, such as magnesium oil or Epsom salt baths, can be an effective way to increase magnesium levels. These methods allow magnesium to be absorbed through the skin, providing localized relief for sore muscles.

4. Stay Hydrated

Proper hydration is essential for magnesium absorption and overall health. Make sure to drink plenty of water and electrolytes throughout the day, especially during and after workouts.

Magnesium is a powerhouse mineral that offers numerous benefits for athletes. From improving muscle function and energy production to reducing muscle soreness and promoting relaxation, it plays a crucial role in enhancing athletic performance and overall well-being. My personal journey with restless legs highlighted the importance of magnesium in maintaining muscle health and achieving a good night’s sleep, both of which are vital for peak performance.

If you’re struggling with muscle cramps, fatigue, or restless legs, consider boosting your magnesium intake. It might just be the key to unlocking your full athletic potential and ensuring you feel your best both on and off the field.

Stay WILD & Strong,

Coach Sandy

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