Can Magnesium Enhance Exercise Performance?

@article{Zhang2017CanME,
  title={Can Magnesium Enhance Exercise Performance?},
  author={Yijia Zhang and Peng Cheng Xun and Ru Wang and Lijuan Mao and Ka He},
  journal={Nutrients},
  year={2017},
  volume={9}
}
Magnesium (Mg) is an essential mineral that plays a critical role in the human body. It takes part in the process of energy metabolism and assists the maintenance of normal muscle function. A number of studies evaluated the association between Mg status/supplementation and exercise performance and found that the need for Mg increased as individuals’ physical activity level went up. Animal studies indicated that Mg might improve exercise performance via enhancing glucose availability in the… 

Tables from this paper

Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race

TLDR
It is concluded that magnesium supplementation seems to exert a protective effect on muscle damage in professional cyclists taking part in a 21-day cycling stage race.

An 8-year Analysis of Magnesium Status in Elite International Track & Field Athletes

TLDR
Magnesium was significantly lower in female athletes and those with Black or Mixed-Race ethnicity and was higher in Throws athletes and Paralympians with Cerebral Palsy and Athletes with a history of achilles or patella tendon pain had significantly lower magnesium levels than average.

Public Health Perspective on Magnesium

TLDR
Water has been the focus of a number of public health interventions aiming to improve magnesium status of populations, especially in Israel and Australia, and Supplements are becoming a more important contributor to the total magnesium intake, especially among physically active individuals.

Influence of endurance and endurance–strength training on mineral status in women with abdominal obesity: a randomized trial

TLDR
Both endurance and endurance–strength training have a significant effect on mineral metabolism in obese women; the favorable effects of endurance– strength exercise predominate in iron, magnesium, zinc, and copper balance.

Effects of Magnesium Supplementation on Muscle Soreness and Performance.

TLDR
Results show significantly reduced muscle soreness, session ratings of perceived exertion, acute rating of perceived exertedion, and improved perceived recovery after Mg (vs. Pla) supplementation and some evidence for positive performance impact.

[Musculoskeletal laboratory diagnostics in competitive sport].

BACKGROUND Laboratory diagnostics represent a valuable tool for the optimization and assessment of the performance and regeneration ability in professional athletes. Blood parameters play an

Influence of physical training on erythrocyte concentrations of iron, phosphorus and magnesium

TLDR
Physical exercise produces a decrease in erythrocyte concentrations of Fe, Mg and P, which could cause alterations in the performance of athletes given the importance of these elements.

The Role of Mineral and Trace Element Supplementation in Exercise and Athletic Performance: A Systematic Review

TLDR
There is little evidence to support the use of MTE supplementation to improve physiological markers of athletic performance, with the possible exception of Iron (in particular, biological situations) and Magnesium as these currently have the strongest quality evidence.

Blood Biomarkers of Recovery Efficiency in Soccer Players

TLDR
A long-term measurement of biochemical parameters in elite soccer players indicated that AST, CK, LDH and creatinine levels, when analyzed together, could constitute a useful set of markers for monitoring recovery periods.

Supplements with purported effects on muscle mass and strength

TLDR
There is little evidence supporting the use of most supplements, and some of them have been even proven ineffective or potentially associated with adverse effects.
...

References

SHOWING 1-10 OF 55 REFERENCES

Update on the relationship between magnesium and exercise.

TLDR
An activity-linked RNI or RDA based on long-term balance data from well-controlled human experiments should be determined so that physically active individuals can ascertain whether they have a magnesium intake that may affect their performance or enhance their risk to adverse health consequences.

Magnesium Enhances Exercise Performance via Increasing Glucose Availability in the Blood, Muscle, and Brain during Exercise

TLDR
Mg enhanced glucose availability in the peripheral and central systems, and increased lactate clearance in the muscle during exercise, which resulted in increased glucose mobilization and utilization in the periphery and central nervous system.

The effects of magnesium supplementation on exercise performance.

TLDR
Ionic Mg2+ increased with M g2+ treatment versus placebo (P < 0.05); however, performance and recovery indices were not significantly affected, and four weeks of 212 mg.d-1 Mg oxide supplementation improves resting [iMg] levels but not performance or recovery in physically active women.

Effect of magnesium supplementation on strength training in humans.

TLDR
Significant differences in T gains after strength training were demonstrated in M vs C, suggesting Mg's role may be at the ribosomal level in protein synthesis.

Magnesium sulfate enhances exercise performance and manipulates dynamic changes in peripheral glucose utilization

TLDR
It is demonstrated that magnesium sulfate improved the duration time of forced swimming exercise and raised glucose levels and attenuated lactate levels during forced swimming, indicating that positive effects of magnesium supplementation may contribute to the enhancement of exercise performance in athletes.

Magnesium and Exercise

TLDR
This article reviews the various studies that have been conducted to investigate the relationship of magnesium and exercise and concludes that magnesium has been touted as an agent for increasing athletic performance.

Magnesium status and the physical performance of volleyball players: effects of magnesium supplementation

TLDR
It is concluded that magnesium supplementation improved alactic anaerobic metabolism, even though the players were not magnesium-deficient.

Does Magnesium Supplementation Improve Body Composition and Muscle Strength in Middle-Aged Overweight Women? A Double-Blind, Placebo-Controlled, Randomized Clinical Trial

TLDR
Findings indicate that magnesium as magnesium oxide, 250 mg/day, for 8 weeks do not lead to a significant greater gain in muscle strength and function compared to placebo.

Magnesium and muscle performance in older persons: the InCHIANTI study.

TLDR
The serum magnesium concentration is an independent correlate of muscle performance in older persons and whether magnesium supplementation improves muscle function remains to be shown.

Magnesium and the Athlete

  • S. Volpe
  • Medicine
    Current sports medicine reports
  • 2015
TLDR
The general roles of magnesium, magnesium requirements, and assessment of magnesium status as well as the dietary intake of magnesium and its effects on exercise performance are covered.
...