Can Magnesium enhance exercise performance?
Magnesium is crucial for over 300 bodily functions, including energy production and muscle contractions, yet many people don't get enough in their diets.
CONTENTS
- Why active individuals need more Magnesium
- The benefits of Magnesium for exercise performance
- Triathlon performance
- The science behind Magnesium's benefits
- Conclusion
Why active individuals need more Magnesium
People who exercise regularly might need more magnesium than those who lead a sedentary lifestyle. Physical activity increases magnesium loss through sweat and urine. As a result, athletes and active individuals are at a higher risk of magnesium deficiencies. To support their increased needs, they may require 10-20% more magnesium.
The benefits of Magnesium for exercise performance
Research has shown that magnesium supplementation can significantly improve exercise performance:
Performance
- Strength Training Gains: Participants who took magnesium saw a 136% greater increase in strength compared to those who didn't.
- 10km Running Performance: Runners improved their times by 4% with magnesium supplementation.
Recovery
- Muscle Soreness: Magnesium reduced muscle soreness by 25%.
- Perceived Exertion: Participants felt their workouts were 20% less strenuous.
- Perceived Recovery: Recovery was perceived to be 39% better with magnesium.
Inflammation
- IL-6 Levels: Inflammation markers like IL-6 were 34% lower in those taking magnesium compared to the control group.
Triathlon performance
Magnesium supplementation also led to better performance in triathlons:
- Swimming: 12% faster
- Cycling: 2% faster
- Running: 7% faster
- Overall Performance: 5% faster
The science behind Magnesium's benefits
Magnesium's benefits are supported by scientific studies showing various physiological improvements:
Better Oxygen Delivery
- Oxygen Levels: Higher venous oxygen levels (308 vs. 226 in the control group).
- Carbon Dioxide Levels: Lower venous carbon dioxide levels (66 vs. 74 in the control group).
Reduced Stress Response
- Proton Concentration: Lower blood proton concentration (90 vs. 98 in the control group).
- White Blood Cell Count: Lower leukocyte count after exercise (9.1/5.81 vs. 11/5.92 in the control group).
- Cortisol Levels: Lower cortisol levels after exercise (15.3 vs. 17.1 in the control group).
Better Metabolic Efficiency
- Glucose Levels: Lower blood glucose levels (118 vs. 187 in the control group).
- Insulin Levels: These results indicate that magnesium helps improve oxygen delivery, reduce stress, and enhance overall metabolic efficiency during exercise.
Conclusion
Magnesium is essential for numerous bodily functions, particularly during exercise. For athletes and active individuals, magnesium supplementation can lead to better performance, faster recovery, and reduced muscle soreness. Ensuring adequate magnesium intake can be a simple yet effective way to enhance exercise performance and overall health.
References
- Reno, A. M., Green, M., Killen, L. G., O'Neal, E. K., Pritchett, K., & Hanson, Z. (2022). Effects of Magnesium Supplementation on Muscle Soreness and Performance. Journal of strength and conditioning research, 36(8), 2198–2203.https://doi.org/10.1519/JSC.0000000000003827
- Brilla, L. R., & Haley, T. F. (1992). Effect of magnesium supplementation on strength training in humans. Journal of the American College of Nutrition, 11(3), 326–329.https://doi.org/10.1080/07315724.1992.10718233
- Córdova, A., Mielgo-Ayuso, J., Roche, E., Caballero-García, A., & Fernandez-Lázaro, D. (2019). Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race. Nutrients, 11(8), 1927.https://doi.org/10.3390/nu11081927
- Steward, C. J., Zhou, Y., Keane, G., Cook, M. D., Liu, Y., & Cullen, T. (2019). One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running. European journal of applied physiology, 119(11-12), 2617–2627.https://doi.org/10.1007/s00421-019-04238-y
- Golf, S. W., Bender, S., & Grüttner, J. (1998). On the significance of magnesium in extreme physical stress. Cardiovascular drugs and therapy, 12 Suppl 2, 197–202https://doi.org/10.1023/a:1007708918683
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