Two sessions a day: does magnesium help?
Answer
No adjusted intake exists for double sessions. Sweat losses rise without changing the 375mg reference value. Carbohydrate and fluid between sessions decide how the evening one goes.
Key takeaways
- Should the serving be doubled?
- No. The reference value is a daily figure and doubling heads towards the 400mg supplemental guidance level.
- What limits the second session?
- Carbohydrate first, then fluid. Muscle glycogen used in the morning has to be partly replaced.
- When do double sessions happen?
- Almost entirely in pre season blocks and training camps.
One serving, not two
A double session day is the highest sweat loss day in a rugby calendar and it does not come with an adjusted intake figure. The reference value is 375mg a day regardless of how many sessions are in it.
Futuro Labs Magnesium Glycinate provides 300mg of elemental magnesium at 22p a day, and that is the same serving whether the day contains one session or two. Doubling it approaches the 400mg supplemental guidance level, which exists because of the laxative effect at higher intakes.
What the gap between sessions is for
Carbohydrate, then fluid, then a real meal rather than a snack. Muscle glycogen used in the morning has to be partly replaced before the evening, and the gap is where club players routinely under eat and under drink.
Sodium matters if the morning session was long and hot. None of that is a capsule, and all of it changes how a six o'clock contact session goes.
The full version
- Magnesium and two sessions a day in rugbyThe full version, including what a double day looks like and why cramp peaks there.
- Best magnesium for rugby pre seasonWhere double sessions actually sit in the year.
The product
Futuro Labs Magnesium Glycinate
Futuro Labs Magnesium Glycinate is the 300mg elemental one at 22p a day, one two capsule serving regardless of how many times a player trains that day.
- 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
Should I take magnesium twice on a double day?
No. The reference value is a daily figure and doubling approaches the 400mg supplemental ceiling.
What matters most between sessions?
Carbohydrate and fluid. The gap is where players under eat and under drink.
Do double sessions raise the target?
Losses rise through sweat, but no official intake figure adjusts for training volume.
Why does cramp peak in a double session block?
Unaccustomed load rather than a mineral shortfall, and no cramp claim exists for any supplement.
Does the serving change on a rest day?
No. The reference value is a daily figure regardless of what training is scheduled.