Can Magnesium Enhance Exercise Performance?
Abstract
:1. Introduction
2. The Association between Mg and Exercise Performance
2.1. Evidence from Animal Studies
2.2. Evidence from Human Studies
3. Possible Mechanism
4. Potential Confounders and Methodological Issues
5. Summary and Future Perspectives
Acknowledgments
Author Contributions
Conflicts of Interest
References
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Food Item | Amount for One Serving | Magnesium, mg/Serving |
---|---|---|
Almonds, dry roasted | 1 oz | 80 |
Spinach, boiled | ½ cup | 78 |
Cashews, dry roasted | 1 oz | 74 |
Soy milk, plain or vanilla | 1 cup | 61 |
Black beans, cooked | ½ cup | 60 |
Edamame, shelled, cooked | ½ cup | 50 |
Peanut butter, smooth | 2 tbsp | 49 |
Bread, whole wheat | 2 slices | 46 |
Avocado, cubed | 1 cup | 44 |
Potato, baked with skin | 3.5 oz | 43 |
Rice, brown, cooked | ½ cup | 42 |
Yogurt, plain, low fat | 8 oz | 42 |
Oatmeal, instant | 1 packet | 36 |
Kidney beans, canned | ½ cup | 35 |
Banana | 1 medium | 32 |
Salmon, Atlantic, farmed, cooked | 3 oz | 26 |
Milk | 1 cup | 24–27 |
Chicken breast, roasted | 3 oz | 22 |
Beef, ground, 90% lean, pan boiled | 3 oz | 20 |
Broccoli, chopped and cooked | ½ cup | 12 |
Apple | 1 medium | 9 |
Source | Subject | Treatment Group | Control Group | Main Results |
---|---|---|---|---|
Cheng et al. [32], 2007 | Gerbils | 90 mg kg−1 Mg Sulfate, intraperitoneal injection | 90 mg kg−1 Saline solution, intraperitoneal injection | ↑ cerebral glucose and pyruvate ↓ cerebral lactate formation |
Chen et al. [27], 2009 | Sprague-Dawley Rats | 90 mg kg−1 Mg Sulfate, intraperitoneal injection | 90 mg kg−1 Saline solution, intraperitoneal injection | ↓ retention frequencies in treadmill exercise (only in the high-speed group) ↑ higher plasma glucose post exercise ↓ lower plasma lactate post exercise |
Cheng et al. [18], 2010 | Gerbils | 90 mg kg−1 Mg Sulfate, intraperitoneal injection | 90 mg kg−1 Saline solution, intraperitoneal injection | ↑ duration of swimming ↑ plasma magnesium ↑ plasma glucose ↓ plasma lactate formation |
Chen et al. [33], 2010 | Gerbils | 90 mg kg−1 Mg Sulfate, intraperitoneal injection | 90 mg kg−1 Saline solution, intraperitoneal injection | ↑ plasma glucose ↓ plasma lactate formation |
Wang et al. [34], 2014 | Gerbils | Nigari 18 mg·kg−1, orally | double-distilled water | ↓ retention frequencies in treadmill exercise |
Chen et al. [26], 2014 | Sprague-Dawley Rats | 90 mg kg−1 Mg Sulfate, intraperitoneal injection | 90 mg kg−1 Saline solution, intraperitoneal injection | ↑ glucose in blood, muscle and brain ↓ lactate formation in blood and muscle ↑ lactate formation in brain |
Source | Study Design | Group | Treatment | No. of Participants | Age, year | Male, % | Main Findings |
---|---|---|---|---|---|---|---|
Santos et al. [16] (2011, Portugal) | Cross-sectional, seven-day diet record | Male athletes | NA | 26 | 20.1 ± 4.9 | 100 | Positive association between Mg intake and strength performance |
Matias et al. [17] (2010, Portugal) | Cross-sectional, one month | Male athletes | NA | 20 | 22.9 ± 2.9 | 100 | Mg supplementation can attenuate the strength reduction due to decreased ICW |
Dominguez et al. [15] (2006, Italy) | Cross-sectional analysis of the baseline data from a prospective cohort study | Elderly | NA | 1138 | 66.7 ± 15.2 | 46 | Serum Mg level is positively associated with muscle performance in elderly |
Kass and Poeira [36] (2015, UK) | Randomized, double-blind, cross-over, placebo controlled | T1 | 300 mg/day for 1 week (acute) | 6 | 35.8 ± 6.2 | 50 | Short-term supplementation was associated with better exercise performance |
T2 | 300 mg/day for 4 weeks (chronic) | 7 | 40.8 ± 4.4 | 57 | |||
Veronese et al. [41] (2014, Italy) | RCT | T | 300 mg/day for 12 weeks | 53 | 71.8 ± 5.0 | 0 | Daily magnesium oxide supplementation improves physical performance in healthy elderly women |
C | Blank control without treatment | 71 | 71.3 ± 5.4 | 0 | |||
Moslehi et al. [43] (2013, Iran) | RCT | T | 250 mg/day for 8 weeks | 35 | 46.5 ± 3.8 | 0 | Supplementation has no significant impact on muscle strength gain |
C | Placebo | 34 | 46.1 ± 4.6 | 0 | |||
Ternlanche et al. [42] (1992, South Africa) | RCT | T | 122.6 mg/day for 10 weeks | 10 | 32.4 ± 11.5 | NA | Supplementation did not improve exercise performance. It also did not improve muscle recovery |
C | Placebo | 10 | 32.5 ± 7.7 | NA | |||
Brilla and Haley [23] (1992, USA) | RCT | T | Mg intake 8 mg/kg body weight per day | 12 | NA | NA | Supplementation led to greater quadriceps torque |
C | Placebo | 14 | NA | NA |
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Zhang, Y.; Xun, P.; Wang, R.; Mao, L.; He, K. Can Magnesium Enhance Exercise Performance? Nutrients 2017, 9, 946. https://doi.org/10.3390/nu9090946
Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017; 9(9):946. https://doi.org/10.3390/nu9090946
Chicago/Turabian StyleZhang, Yijia, Pengcheng Xun, Ru Wang, Lijuan Mao, and Ka He. 2017. "Can Magnesium Enhance Exercise Performance?" Nutrients 9, no. 9: 946. https://doi.org/10.3390/nu9090946
APA StyleZhang, 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