Effects of Magnesium Supplementation on Muscle Soreness and Performance
- PMID: 33009349
- DOI: 10.1519/JSC.0000000000003827
Effects of Magnesium Supplementation on Muscle Soreness and Performance
Abstract
Reno, AM, Green, M, Killen, LG, O'Neal, EK, Pritchett, K, and Hanson, Z. Effects of magnesium supplementation on muscle soreness and performance. J Strength Cond Res 36(8): 2198-2203, 2022-This double-blind, between-group study examined effects of magnesium (Mg) supplementation (350 mg·d -1 , 10 days) on muscle soreness and performance. College-aged male ( n = 9) and female ( n = 13) subjects completed baseline and posttreatment eccentric bench press sessions inducing fatigue/soreness followed by performance sessions (total volume and repetitions to failure [RTF] [65, 75, and 85% of 1 repetition maximum]) 48 hours later with perceptual measures. Subjects estimated soreness using a Delayed Onset of Muscle Soreness scale by striking a vertical line on a 6-cm horizontal line (at 24, 36, and 48 hours post trial) from 0-no soreness to 6-intolerable soreness. Results are presented as means ± SD (alpha ≤0.05). Mg significantly reduced (∼1-2 units lower on a 6-point scale) muscle soreness from the baseline eccentric to postintervention trial 24, 36, and 48 hours with no significant change for placebo (Pla) group. Performance approached significance for total RTF ( p = 0.06) and 65 and 75% RTF ( p = 0.08) (Mg vs. Pla). Perceptual responses for session rating of perceived exertion and acute rating of perceived exertion were significant for Mg (5.1 ± 2.4 to 4.1 ± 2.0) vs. Pla (5.0 ± 1.8 to 5.5 ± 1.6). Perceived recovery after supplementation was improved vs. baseline for Mg (5.4 ± 2.2 to 7.5 ± 2.3) but not for Pla (6.2 ± 2.4 to 7.2 ± 3.3). Results show significantly reduced muscle soreness, session rating of perceived exertion, acute rating of perceived exertion, and improved perceived recovery after Mg (vs. Pla) supplementation and some evidence for positive performance impact.
Copyright © 2020 National Strength and Conditioning Association.
Similar articles
-
NSAIDs do not prevent exercise-induced performance deficits or alleviate muscle soreness: A placebo-controlled randomized, double-blinded, cross-over study.J Sci Med Sport. 2024 May;27(5):287-292. doi: 10.1016/j.jsams.2024.02.002. Epub 2024 Feb 13. J Sci Med Sport. 2024. PMID: 38383211 Clinical Trial.
-
Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise.Nutrients. 2020 Jul 27;12(8):2246. doi: 10.3390/nu12082246. Nutrients. 2020. PMID: 32727162 Free PMC article. Clinical Trial.
-
One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running.Eur J Appl Physiol. 2019 Dec;119(11-12):2617-2627. doi: 10.1007/s00421-019-04238-y. Epub 2019 Oct 17. Eur J Appl Physiol. 2019. PMID: 31624951 Clinical Trial.
-
Antioxidants for preventing and reducing muscle soreness after exercise.Cochrane Database Syst Rev. 2017 Dec 14;12(12):CD009789. doi: 10.1002/14651858.CD009789.pub2. Cochrane Database Syst Rev. 2017. PMID: 29238948 Free PMC article. Review.
-
Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review.Sports Med. 2014 May;44(5):655-70. doi: 10.1007/s40279-013-0137-7. Sports Med. 2014. PMID: 24435468 Review.
Cited by
-
Pattern of Consumption of Sports Supplements of Spanish Handball Players: Differences According to Gender and Competitive Level.Nutrients. 2024 Jan 20;16(2):315. doi: 10.3390/nu16020315. Nutrients. 2024. PMID: 38276553 Free PMC article.
-
Evaluation of Ibuprofen Use on the Immune System Indicators and Force in Disabled Paralympic Powerlifters of Different Sport Levels.Healthcare (Basel). 2022 Jul 18;10(7):1331. doi: 10.3390/healthcare10071331. Healthcare (Basel). 2022. PMID: 35885857 Free PMC article.
-
Maltodextrin-Based Carbohydrate Oral Rinsing and Exercise Performance: Systematic Review and Meta-Analysis.Sports Med. 2022 Aug;52(8):1833-1862. doi: 10.1007/s40279-022-01658-3. Epub 2022 Mar 3. Sports Med. 2022. PMID: 35239154 Free PMC article.
-
Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency.Nutrients. 2021 Mar 30;13(4):1136. doi: 10.3390/nu13041136. Nutrients. 2021. PMID: 33808247 Free PMC article. Review.
References
-
- American College of Sports Medicine. Exercise preparticipation health screening. In: Guidelines for Exercise Testing and Prescription. Philadelphia, PA: Williams and Wilkins, 2018. pp. 29–34.
-
- Baechle TR, Earle RW. Program design for resistance training. In: Essentials of Strength Training and Conditioning. Champaign, IL: Human Kinetics, 2008. pp. 455–456.
-
- Brilla LR, Haley TF. Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr 11: 326–329, 1992.
-
- Clark M, Reed DB, Crouse SF, Armstrong RB. Pre-and post-season dietary intake, body composition, and performance indices of NCAA Division I female soccer players. Int J Sports Nutr 13: 303–319, 2003.
-
- Clarkson PM, Haymes EM. Exercise and mineral status of athletes. Med Sci Sports Exerc 27: 831–843, 1995.
Publication types
MeSH terms
Substances
LinkOut - more resources
Full Text Sources
Research Materials