Magnesium plays a key role in energy metabolism and is therefore crucial to exercise performance. It also is involved in protein synthesis, cellular energy production and storage, cell growth and reproduction, and DNA and RNA synthesis. Magnesium also helps with nerve and muscle function, heart rhythm, immune system, and calcium absorption. There are new studies out there that shows that the majority of athletes do not consume adequate amounts of magnesium in their diets, and should increase their daily intake to optimize performance. The recommended daily allowance is 400mg for males and 320mg for females. Sunflower seeds, sesame seeds, almonds, and spinach are foods rich with magnesium and could be beneficial for athletes.