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Can magnesium enhance exercise performance?

This question is about Nutrition and Running

Sarah Achleithner

Yes, supplemental magnesium may improve exercise performance but only in individuals that are magnesium deficient [

1

,

2

]. Magnesium is involved in energy metabolism, cardiorespiratory function, and muscle actions, and when we don’t get enough of it, sports performance suffers accordingly [

1

,

2

]. Additionally, athletes who engage in more intense exercises may require 10-20% more magnesium than the general population due to higher urinary and sweat losses

[2]

. Magnesium has not been shown to prevent or relieve exercise-related muscle cramps [3].

Magnesium rich foods including bananas, chocolate and nuts on a black background

People also ask:

[1] Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance? Nutrients, 9(9), 946.

https://doi.org/10.3390/nu9090946

. 

[2] Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180–189.

https://pubmed.ncbi.nlm.nih.gov/17172008/

[3] Garrison, S. R., Korownyk, C. S., Kolber, M. R., Allan, G. M., Musini, V. M., Sekhon, R. K., & Dugré, N. (2020). Magnesium for skeletal muscle cramps. The Cochrane database of systematic reviews, 9(9), CD009402. https://doi.org/10.1002/14651858.CD009402.pub3

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