Real Results, Real People
Ben
Hybrid athlete
"It's important to focus on ensuring optimum health to handle the training loads, and as I'm pushing 40 it's doubly important. Magnesium is such an important supplement to maintain bone density as we age, help with sleep, mood regulation and overall energy levels, that it's something I always supplement. Protein Rebel's magnesium trumps other options by being from natural sources, unflavoured and mixes well in anything so that I can take it with juice or in an evening cup of tea."
Tom
Runner, HM 1:28.47
"Power Up is far more enjoyable than my previous supplement as it mixes so easily without the clumps. I mix a spoon into a glass of water an hour or so before bed for a refreshing drink with a hint of citrus and the best night's sleep!"
Hear from our customers
KEY FEATURES
• Reduces muscle fatigue and cramp by improving communication between cells. A side benefit is often improved sleep.
• Made with pure marine magnesium citrate, a more sustainable option than mining. It also contains 72 trace minerals.
• Magnesium's bioavailability is a trade-off. Our pure marine magnesium is a highly absorbable source.
• The NHS reports that 60% of the UK population is short of magnesium in their diet, a percentage that is higher among athletes.
NUTRITION
• Each serving contains 275mg of elemental magnesium.
DIRECTIONS
• Easy to use. Take one teaspoon daily, in the evening.
• Mix with 250ml of water. It dissolves easily with a slight citrus taste.
• A 100g tin contains 40 servings (2.5g per serving).
• IMPORTANT: Do not exceed the stated dose. Over 400mg daily could cause diarrhoea.
INGREDIENTS
• 100% Marine magnesium citrate and Irish Sea minerals.
• IMPORTANT: Consume as part of a varied and balanced diet. Not recommended for children.
SCIENCE
The number and quality of research into the positive affect’s magnesium has on runners is growing fast. We have summarised them in the following blog article:
• Document: How to use magnesium to improve your running
• Link: https://proteinrebel.com/blogs/blog/how-to-use-magnesium-to-improve-your-running
• Key Finding: The blog emphasizes that magnesium is a crucial mineral for runners, as it is lost through sweat and plays a vital role in over 300 bodily functions. It highlights that many people are deficient, and runners may need 10-20% more magnesium daily to account for losses during exercise.
Benefits for Performance and Recovery
• Key Finding: Magnesium is said to improve performance by boosting energy levels, preventing lactic acid build up, and increasing muscle power. For recovery, it helps to speed up muscle repair, reduce soreness, and support better sleep, which is essential for the body's natural healing process. The article suggests taking a highly bioavailable form, like magnesium citrate, before bed for optimal absorption.
We have searched the internet and spoken to academics about the positive effects of magnesium for runners. The following 5 research papers provide more details:
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1. Reduce Your Post-Run Cramps by Over 50%
• Document: A Magnesium-Rich Electrolyte Hydration Mix Reduces Exercise Associated Muscle Cramps in Half-Marathon Runners: Direct Original Research
• Link: https://www.researchgate.net/publication/362053328_A_Magnesium-Rich_Electrolyte_Hydration_Mix_Reduces_Exercise_Associated_Muscle_Cramps_in_Half-Marathon_Runners_Direct_Original_Research
• Key Finding: This study found that a magnesium-rich electrolyte mix reduced the incidence of exercise-associated muscle cramps from 46% to 21% in half-marathon runners compared to those who only drank water.
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2. Run with Confidence: 60% of Adults Don't Get Enough Magnesium
• Document: Challenges in the Diagnosis of Magnesium Status
• Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6163803/
• Key Finding: This article states that it is currently estimated that 60% of adults do not achieve the average dietary intake of magnesium. It also highlights the decline of magnesium in our food sources over the last century.
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3. Boost Your Recovery: Magnesium May Reduce Muscle Soreness in Just 7 Days
• Document: One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running
• Link: https://pubmed.ncbi.nlm.nih.gov/31624951/
• Key Finding: This study's abstract concludes that magnesium supplementation reduced muscle soreness after strenuous exercise. The methodology involved providing a supplement daily for 7 days prior to a running time trial.
5. Severe Cramps Reduced in Half Marathon Runners
• Document: A Magnesium-Rich Electrolyte Hydration Mix Reduces Exercise Associated Muscle Cramps in Half-Marathon Runners: Direct Original Research
• Link: https://www.researchgate.net/publication/362053328_A_Magnesium-Rich_Electrolyte_Hydration_Mix_Reduces_Exercise_Associated_Muscle_Cramps_in_Half-Marathon_Runners_Direct_Original_Research
• Key Finding: This study also provided the statistic that the incidence of severe cramps was reduced from 20% to just 9% in the group taking the magnesium-rich mix.
Runners ask us
Runners’ questions
“I’ve tried magnesium tablets and capsules before and they didn’t work. Why would this be different?”
The form of magnesium is everything. Most tablets use magnesium oxide and absorption is as low as 4%, with most of it passing through unused. Power Up uses magnesium citrate powder from seawater, which absorbs efficiently and completely. Several customers switched from tablets that weren’t working and noticed a difference within 1–2 weeks.
“I was using another Magnesium brand and it wasn’t working for me. I gave Protein Rebel a go and I’ve got to admit it has worked! My deep sleep has finally improved to where it should be!”
— Loox review, 5★“I get really bad twitchy and restless legs at night after long runs. Will this help?”
Yes — relieving restless legs is one of the most specifically reported results. Twitchy legs at night are a classic sign of magnesium depletion: running drains it through sweat and muscle contraction, and the deficit shows up when your nervous system tries to settle. Most customers notice the twitching reducing within the first 1–2 weeks.
“Since taking magnesium 30 minutes before bed I now very rarely get restless legs and if I do it is not as bad. I have also found it has helped with my recovery from a hard training session.”
— Loox review, 5★“My Garmin sleep score has always been poor. Can magnesium actually improve that?”
Our customers who track their sleep say yes — and cite the numbers to prove it. Garmin sleep scores and HRV improvements appear repeatedly in our reviews. The mechanism: magnesium supports the deeper sleep stages where repair happens. When training drains your levels, the metrics that matter to trackers improve when you replace it.
“The difference in my sleep when I take this magnesium before bedtime is incredible. Even my Garmin morning report is happy!”
— Loox review, 5★“I’ve heard magnesium can cause stomach issues. Is that true of this one?”
That’s a magnesium oxide problem, not a magnesium problem. Oxide is poorly absorbed and draws water into the gut — hence the reputation. Power Up uses citrate, which absorbs efficiently, leaving much less to cause issues. A small number of customers notice a very mild effect initially; most find it settles quickly. Always use within the dosage recommendations.
“I’d read that this type of magnesium has a mild laxative effect — I’ve found that to be true, but it really is very mild and has actually reduced my bloating. I’ll be subscribing now.”
— Loox review, 5★“Does it actually taste of anything? I’ve tried magnesium powders that taste terrible.”
There’s a very mild natural citrus taste from the seawater-sourced magnesium citrate — not added flavouring. Most customers describe it as pleasant and easy to drink. It dissolves cleanly in water, juice, squash or yoghurt. “Too strong” or “unpleasant” has never appeared in our reviews.
“I wasn’t expecting a miracle but somehow it has been. Sleeping better, no more twitchy legs or cramps after long runs — and in all honesty it even tastes amazing too.”
— Loox review, 5★“The subtle citrus flavour mixes really well into soft drinks or electrolyte drinks or plain water for a really refreshing recovery drink.”
— Loox review, 5★