Magnesium is one of the elements without which physical exertion or any movement would not be possible.
Leaving aside the health aspect, it can safely be called the athlete’s element, as its deficiency has a major impact on performance.
Magnesium – its impact and role in sports performance
You could already read on the blog about the role of magnesium in the functioning of the body, the general benefits of supplementation, the health benefits, and the consequences of deficiency of the element –
HERE. It can safely be called the athlete’s element, because its deficiency significantly limits the ability to build muscle mass, improve physical parameters such as strength, and moreover has an adverse effect on muscle function and the nervous system.
Hormones play an important role both in sport and in everyday life. This is especially true when hormone levels are involved, or rather the balance between specific hormones with anabolic and catabolic potential. The focus is on the so-called androgens, which have a beneficial effect on protein synthesis and anabolic processes leading to improved musculature. In addition, sex hormone levels decline with age. Magnesium, on the other hand, helps maintain hormonal balance in men.
Moreover, magnesium supplied in the right amounts supports relaxation of blood vessels, thereby improving blood flow to the muscles.
It is worth mentioning that the content of this element in the body is usually 20 mmol/kg of lean body mass, and its largest amounts are found in bones, muscles, and soft tissues, respectively. If we consider exercise capacity, we will first focus on the musculoskeletal system. Especially on working muscles and the nervous system.
Muscle tissue contains about 27-30% of the total magnesium pool. It should be taken into account that a more intensive lifestyle also means greater expenditure of the nutrient, and thus a higher requirement. Importantly, in order to build one kilogram of muscle mass, the body uses about 200 mg of magnesium.
Another, though no less important, issue is the fact that this element is a key component of the nucleotides of our nucleic acids, which also means that it supports maintaining their structure. The latter, among other things, store information and in a sense manage protein synthesis (including muscle proteins). The amount and activity of nucleotides located in muscle cells affect the efficiency of anabolic processes.
Magnesium is an essential component of cAMP, which, among other things, acts as a signal messenger between anabolic hormones and our muscle cells. It is also an inseparable component of UDP, enabling efficient glycogen production.
Here we can see that it is not only about the element’s role in the strictly structural sphere, but also in the energy sphere. Glycogen is simply a carbohydrate that serves as a kind of energy store. In addition, without the presence of magnesium atoms, the production and resynthesis of ATP, that is, the energy molecule and carrier of energy, would not be possible. This affects not only energy, but also recovery.
A deficiency of the element is also correlated with cell damage, oxidative stress, and limited mitochondrial function due to its important role in telomerase function. Efficient ATP resynthesis ensures an adequate supply of energy for various mechanisms and processes occurring in the body. This includes the activity of kinases stimulating specific stages of protein synthesis, nucleotide production, and even muscle contractions.
Magnesium also has antioxidant activity and is of considerable importance for nerve conduction. It is also part of the contractile proteins of muscle fibers. It contributes to the optimal production and release of parathyroid hormone and insulin. What is more, it supports recovery and glycaemia – its adequate amount has a positive effect on the anabolic functions of insulin and the action of the GLUT-4 receptor.
This in turn translates into greater potential for shaping the physique. Not only in building musculature and exercise capacity, but also with regard to reducing the proportion of accumulated body fat. After all,
insulin resistance significantly hinders our efforts in this area, and magnesium has a beneficial effect on cellular insulin sensitivity.
Of course, studies confirm that magnesium supplementation and maintaining an adequate level reduce post-exercise inflammation, support building muscle mass and strength, and support glycaemia. The mineral is also attributed with ergogenic properties. Scientists have also confirmed that supplementation with it may reduce the level of the catabolic stress hormone cortisol.
It is worth remembering that although vitamin D supports the absorption of the element, magnesium itself enables its conversion into the active form. Studies, in turn, confirm that adequate amounts of vitamin D3 are important, among other things, for building muscle mass and strength. A large percentage of the population shows a deficiency of this vitamin for various reasons – for example, due to an improper, highly processed diet, or simply the region in which we live. Therefore, it should be kept in mind to pay attention to the proper level of magnesium when supplementing with vitamin D3, and this will additionally improve its absorption by the body.
In summary, how does magnesium help in sport?
- it supports the production and secretion of anabolic hormones,
- it reduces the levels of catabolic hormones,
- it contributes to normal energy-yielding metabolism,
- it improves recovery,
- it stimulates muscle protein synthesis,
- it helps reduce post-exercise inflammation,
- it reduces cell damage,
- it improves insulin sensitivity,
- it enables and optimizes muscle contractions,
- it improves mitochondrial function,
- it contributes to the conversion of vitamin D into its active form.
