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Can Magnesium Enhance Exercise Performance?

Can Magnesium Enhance Exercise Performance?

Magnesium (Mg) is an essential mineral that plays a critical role in the human body. It assists in the maintenance of normal muscle function and takes part in the process of energy metabolism. A number of studies have taken part which have assessed the association of the level of Mg in the body with exercise performance and have found the need for Mg has increased as an individual’s physical activity has increased. 

After exercise, magnesium is transported to areas of the body where energy production takes place so after high endurance performance serum magnesium levels may be reduced. 

magnesium assists the normal maintenance of muscle contraction and relaxation. There is a positive association between serum magnesium levels and muscle performance in the elderly and male athletes. 

The recommended dietary intake (RDI) for Mg is 400- 420mg for males and 310-320mg for females. Mg is rich in certain types of foods including nuts, seeds, fruits, vegetables, and whole grains.  The general population, including those physically active have insufficient Mg intake. Animal studies have shown that Mg supplementation may enhance exercise performance. 

 Magesium Helps Lower Lactic Acid Levels

Exercise-induced muscle pain comes from lactic acid, a normal byproduct of the consumption of energy by all cells – including those of muscle tissue, to perform workIt’s the short-term burn you feel when you push your muscles past your comfort zone. 

Lactic acid peaks during exercise and can linger for up to about a day. If you have an intense workout or suffer from chronic fatigue syndrome, you’ll feel the burn more than others. 

What’s great is that magnesium helps neutralise lactic acid in the body by moving blood sugar into your muscles which disposes the lactate. Making your post workout recovery faster and more effective. 

Magnesium allows the body to burn fuel and create energy in an efficient cycle during exercise that does not lead to lactic acid production and buildup,” (The Magnesium Miracle, Kindle version page 2115).
 

Magnesium Reduces Inflammation 

Low magnesium intake is linked to increased levels of inflammation, which plays a key role in the aging process and a contributor to chronic diseases. 

Magnesium reduces inflammation, and thus can downgrade post-exercise delayed-onset muscle sorenes (DOMS) pain. DOMS is muscle pain that begins after you’ve worked out, normally starting the day after a workout, even two days after.  

Magnesium Reduces Exercise Pain and Helps You Recover Faster 

A 2021 study on the effects of magnesium supplementation on muscle soreness and performance found that magnesium supplementation (350 mg/day for 10 days) significantly reduced muscle soreness at 24, 36, and 48 hours. Subjects also perceived improved recovery. 

Why Magnesium Glycinate?

Glycine is often used as a standalone dietary supplement to improve sleep and treat a variety of inflammatory conditions, including heart disease and diabetes. Magnesium glycinate is easily absorbed into the body and may have calming effects also. It has also been known to treat anxiety, depression and insomnia.  

 

Summary  

Magnesium prevents post-exercise cramps and pain, and can relieve the pressure on nerves that would otherwise be compressed by tense muscles. 

The good news is, you don’t need to cut back on exercise to get your magnesium in balance. You can easily replace the magnesium lost through exercise with a good supplement, like Magzorb. 

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