10-20% More Magnesium Supports Muscle Recovery in Athletes?

Does magnesium supplementation reduce muscle soreness across various physical activities?

a review paper published in the Journal of Translational Medicine explored the effects of magnesium supplementation on muscle soreness across different physical activities.

Findings:
*Reduction in muscle soreness: magnesium significantly reduced muscle soreness and improves feelings of recovery in subjects.
*Performance enhancement: positive effects on performance metrics, including improved blood glucose levels and reduced muscle damage markers.
*Protective effects: regular magnesium intake showed a protective effect on muscle integrity during intense physical activities, such as professional cycling and team sports.

Dosage and timing: The review suggests that individuals engaged in intense physical activities should consider a magnesium dosage 10-20% higher than the Recommended Dietary Allowance (RDA), ideally taken in capsule form 2 hours before training.  Of note, information regarding the effectiveness of this specific dose and time is very scarce. It was also advised to maintain magnesium levels within the recommended range during the off-season.

Why magnesium is important for recovery: magnesium, an essential intracellular cation, is crucial for numerous biochemical reactions, including energy production, neuronal activity, cardiac function, and muscle contraction. Magnesium deficiency can impair physical performance and exacerbate muscle soreness post-exercise.

What magnesium is best for muscle recovery: tissue distribution data would suggest magnesium citrate is best for muscle recovery. However, long-term magnesium intake far outweighs acute tissue distribution after a single dose of magnesium.

What are magnesium-rich foods: 

Nuts and Seeds:
Almonds: 80 mg per ounce
Cashews: 74 mg per ounce
Pumpkin Seeds: 150 mg per ounce
Chia Seeds: 95 mg per ounce
Flaxseeds: 40 mg per tablespoon

Leafy Greens:
Spinach: 157 mg per cooked cup
Swiss Chard: 150 mg per cooked cup
Kale: 30 mg per cooked cup

Legumes:
Black Beans: 120 mg per cooked cup
Lentils: 71 mg per cooked cup
Chickpeas: 78 mg per cooked cup
Edamame: 99 mg per cooked cup

Whole Grains:
Quinoa: 118 mg per cooked cup
Brown Rice: 86 mg per cooked cup
Oats: 61 mg per cooked cup
Barley: 35 mg per cooked cup

Sources:
PMID: 29637897
PMID: 34111673
PMID: 38970118