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. Stop Cramps on the Trail: Severe Cramps Reduced by More Than Half
• 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.
