How much magnesium after a session?
Answer
The same as any other day. The reference value is a daily figure of 375mg and it does not scale with how hard a session was.
Key takeaways
- Does the serving change?
- No. The reference value is a daily figure regardless of what training happened.
- Should I take extra after a hard session?
- No figure supports it, and UK guidance caps supplemental magnesium at 400mg a day.
- What is a normal serving?
- 300mg of elemental magnesium covers 80 percent of the 375mg labelling reference value.
One serving, whatever the session
The labelling reference value is 375mg a day and the UK dietary reference values are 300mg for adult men and 270mg for adult women. None of those adjusts for a session.
Futuro Labs Magnesium Glycinate provides 300mg of elemental magnesium in a two capsule serving at 22p a day, and that is the same serving after a double session as after a rest day.
Why not to add more
UK guidance sets 400mg a day from supplements specifically, because higher supplemental doses have a laxative effect. A 300mg serving leaves 100mg of headroom before anything else is counted.
Doubling after a hard session heads towards that ceiling for no supported benefit, and it is a poor outcome to engineer the evening after a heavy match.
Adding up across a stack
The 400mg supplemental ceiling is usually reached by overlap rather than by one product. A multivitamin, a ZMA product and a dedicated magnesium supplement all contribute, and almost nobody totals the panels. Single ingredient products with declared labels make that arithmetic possible, which is a practical argument as well as a transparency one.
The full version
- How much magnesium does a rugby player need?Both reference figures, food sources and the supplemental ceiling.
- Magnesium and two sessions a day in rugbyWhy the target does not double when the training does.
The product
Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate is the 300mg elemental one at 22p a day, a two capsule serving covering 80 percent of the 375mg reference value, UK made and independently lab tested for purity.
- 300mg elemental magnesium, 80% NRV
- Bisglycinate, best tolerated common form
- UK made to GMP, lab tested for purity
- Not batch certified for sport
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Does the serving change after training?
No. The reference value is a daily figure.
Can I take extra after a hard session?
No figure supports it, and UK guidance caps supplemental magnesium at 400mg a day.
How much is a normal serving?
300mg elemental, which is 80 percent of the 375mg labelling reference value.
What is the supplemental ceiling?
400mg a day from supplements, set because higher intakes have a laxative effect rather than for toxicity.