While working out in Phoenix this past week, I had the opportunity to ask a respected Naturopath that works with the UK sprinters and many NFL players about common deficiencies she sees. Without any hesitation, the answer was magnesium.
Magnesium has been estimated to be deficient in 80% of the population and is required in over 300 reactions in the human system.
She supplements with up to 2 grams per day which I found fascinating. She generally starts at about a gram and then as the athletes build tolerance starts to go up. She liked a combination of magnesium citrate, glycinate and taurate. But, if you could only choose one, pick glycinate. Glycinate performs more for muscle recovery and performance, citrate for constipation/digestion and taurate for pure relaxation.
-train out pain and train in performance!