Your goal: Improve endurance

THE SUPP Magnesium

Magnesium is an indirect energy booster; adenosine triphosphate (ATP) – the body’s main energy carrier – only becomes biologically active once it binds to a magnesium ion. ‘ATP molecules store and transfer energy to your cells, including those of your muscles, so when exercising for long periods, you need ATP to be produced more quickly and work more efficiently to support the muscles,’ says Holmes. ‘A deficiency in magnesium will limit energy production and lead to fatigue during longer sessions.’ What’s more, magnesium is lost from the body when you sweat, so endurance lovers are more likely to run low.

Most effective form: Dent and Holmes say magnesium citrate is the easiest for your body to absorb. Recommended dose: 200-300mg

per day. Bonus benefits: Sleep. ‘Magnesium activates the parasympathetic nervous system, which slows your heart rate, lowers blood pressure and can help send your body into a state of relaxation,’ says Dent. Your muscles will be restored while you snooze and raring to go by morning.

Find it in these foods: Nuts, seeds, legumes, dark chocolate, beans, tofu, bananas, quinoa, green leafy vegetables. Potential side effects: An upset stomach (cramping and diarrhoea). ‘If this happens, stop taking until symptoms subside, then try again on a reduced daily dose of 100mg,’ Dent advises. Top up: Solgar Magnesium Citrate, £11.49 for 60 tablets, Holland & Barrett