06/21/2021
Magnesium: Energy and Sports Performance
The relationship between magnesium and ATP (Adenosine Triphosphate) is an important one. Magnesium binds with ATP to create Mg-ATP complex which is the main energy source for physical actions. When we want to perform in sports ATP is one of the first energy sources used and we want it working as proficiently as possible.
Some animal studies have shown that magnesium may improve performance by helping to make glucose more available to the brain, muscles and blood. Glucose(glycogen) is one of our main energy sources and having a higher concentration during sports performance means more output overall.
There are also human studies that have shown an association between Magnesium status and muscle performance. These studies “focused on physiological effects in blood pressure, heart rate and maximal oxygen uptake (VO2 max), rather than direct functional performances. Some cross-sectional surveys demonstrated a positive association between Mg status and muscle performance, including grip strength, lower-leg power, knee extension torque, ankle extension strength, maximal isometric trunk flexion, rotation, and jumping performance”.
Also, it may reduce lactate accumulation in the muscle. This means that during bouts of heavy exercise, magnesium would help to prevent the feeling of fatigue in the muscles. Mg deficiency may lead to the distortion on neuromuscular function, suggesting the possible association between Mg and muscle cramps.
Not every study that I came across showed an exercise performance benefit from Mg supplementation. One of the studies included middle age overweight women and the other was with marathon runners. They did not see a serum increase in magnesium through supplementation. Still, having magnesium levels at adequate levels rather than at a deficiency would seem to be optimal for sports performance considering the ATP connection. Do you supplement with Magnesium?
