Training Log Archive: mjulius

1. coffee 1500 ml

1. coffee 1500 ml

Titrating the Magnesium to 250 mg / day after Hannah read this:

Choose the amino acid chelated form of magnesium glycinate identified on the label as an Albion patented product. Check label to be sure it is not a combo product including calcium or other minerals. This amino acid glycinate has an 87% absorption rate. Typically, these capsules will be 100 or 150 mg. The protocol is a ramping up or titrating up the dose from a small amount – one capsule a day…increasing every 4 – 5 days --- very slowly to allow for tissue saturation without causing bowel intolerance. The chelated amino acid form is specifically formulated not to cause bowel intolerance until dosing levels are quite high. The goal dose is 600 – 800 mg daily in divided doses. This form of magnesium does not depend on stomach acid for metabolizing so it can be taken with or without meals. It’s sometimes easier to remember if taken with meals. Start with a low dose and titrate up very slowly so the tissues acclimate to the magnesium and eventually become saturated… this will be signaled by two soft bowel movements a day. Obviously, back down to a lower dose if diarrhea occurs. Diarrhea is counterproductive because electrolytes are lost.

Example - start one 100 mg capsule at bedtime…for 4 – 5 days….then: Increase to another capsule at breakfast - continue 4 – 5 days, Add another 100 dose at lunch; continue 4 – 5 days; Add another 100 at dinner making a total of 400 divided over the day and evening. Then increase again starting with 200 at the nightly dose - wait 4 – 5 days etc. Always be very aware of loose stools and cut back immediately. You may have to coast a bit on a lower dose before trying to increase again… but eventually, you’ll find a dose that works without causing bowel intolerance. Everyone is in different stages of magnesium depletion and usage, so it’s simply a matter of trying and keeping track. The very worst thing to do is take a large amount of magnesium all at once. That doesn’t accomplish the goal. It takes about 120 days to recycle old blood cells with new so results many not happen quickly. This dosing and ramping up process may take a very long time – in some people as long as 6 months or more. Mg wasters never reach optimal repletion…. It’s like trying to fill a bucket that has holes in it…you can never fill to overflowing.

For more Paleo hacks: http://paleohacks.com/questions/51692/magnesium-ci...

I am not certain of the source. There is a lot of voodoo on the net. Still, it's a good idea to administer the lowest effective amount so for the time being we're doing that.

I woke up as groggy as before. The high dose Magnesium gives me a kind of rested sleep not unlike the Lunesta that I took when working Rescue. As good as it is, I don't want to 'need' it. So, for the time being, I am using 250mg at night. It's gentler to the colon, too.

A little sluggish but otherwise okay.

Hard floor. Shortly after my afternoon run. Too much energy and no focus.
Though following the run really makes me aware of my body, how well it feels after exercise. A kind of buzzing goodness.

1. coffee 1500 ml [1/2 decaf]

East Laoshan > Mtb Bike Park > A little more

C • do you feel better 2

1. coffee 1500 ml [1/2 decaf]

Hard floor. Pretty good. Very relaxed.

1. coffee 1500 ml [3/4 decaf]

East Laoshan sprints

Managed to sleep but spent a good part of the middle of it hacking my lungs up. Damn this.

1. coffee [1/2 decaf]

Hard floor. Relaxed.

East Laoshan > Mtb Park
Feels good to run again!