5 Magnesium-Rich Foods That Will Help You Sleep Better and Build Muscle

Magnesium is one of those minerals that has a significant impact on our physical and mental well-being.

Magnesium is one of those minerals that has a significant impact on our physical and mental well-being. If you're looking to improve your sleep quality and boost your workout results, adding magnesium-rich foods to your diet might be the exact step you're looking for. But it's not just for sleep and recovery – magnesium helps speed up muscle building, supports the nervous system, and even improves mood. We've gathered five powerful foods that will help you achieve maximum results and be better than yesterday.

Avocado: The King of Healthy Fats

Avocado isn't just a trendy health food. This fruit is rich in magnesium, fiber, and healthy fats that positively impact your overall well-being. One avocado contains about 60 mg of magnesium, which makes up about 15% of the recommended daily intake for men.

Why is this important? Magnesium helps you relax and lowers stress levels, leading to deeper sleep. And for those who train, avocado is also a source of monounsaturated fats, which improve heart health and aid in faster recovery after intense workouts.

Dark Chocolate: Bliss and Benefits in Every Bite

Yes, you heard it right. Dark chocolate is not only delicious but also good for you! The higher the cocoa content, the more magnesium it contains. A bar of dark chocolate (70-85% cocoa content) contains up to 100 mg of magnesium, which is about 25% of the daily requirement.

Magnesium helps relax muscles, and this is a key reason why chocolate can be your best friend at night. One piece before bed will help improve your rest quality, and its antioxidants will help your muscles recover faster after training.

Almonds: A Light and Healthy Snack

Almonds are not only a tasty snack but also a powerful source of magnesium. A handful of almonds (about 30 g) contains about 80 mg of magnesium. This food is also rich in protein, fiber, and healthy fats, making it a great choice for post-workout recovery.

Almonds not only help you sleep but also maintain your energy levels throughout the day. Magnesium regulates cortisol levels (the stress hormone), which is an important aspect of good sleep and muscle recovery after exercise.

Quinoa: A Superfood for Your Body

Quinoa is one of the most nutritious foods, becoming increasingly popular among those who watch their diet. In 100 g of cooked quinoa, there are about 64 mg of magnesium. This pseudo-grain is also an excellent source of protein, which is essential for muscle growth and recovery.

Quinoa is rich in antioxidants that help fight inflammation and speed up recovery after workouts. And, of course, the magnesium it contains promotes relaxation and improves sleep quality, which in turn has a positive effect on your athletic performance.

Spinach: Your Green Ally

If you want to be strong and resilient, don't forget about spinach. This leafy green is a true treasure trove of magnesium. In 100 g of spinach, there are about 79 mg of magnesium, as well as many vitamins and minerals that support your health and muscle mass.

Spinach is perfect for recovery after workouts because it not only improves sleep quality but also helps maintain energy levels. Add spinach to your salads or smoothies to boost your physical shape and improve your night’s rest.