The use of magnesium supplementation (or maintaining its optimal consumption in the diet) is the duty of every athlete who seriously thinks about his physical health, the functioning of the nervous system, proper regeneration and muscle functions. It turns out that magnesium may also be anti-catabolic, but should be taken with relatively high doses in combination with the intensive training load.
Spanish biochemists from the University of Valladolid carried out a 21-day experiment on a group of 18 professional cyclists who were divided into two teams. The first group of magnesium supplementation began the day before the race, taking 400 mg of magnesium oxide to the first meal. The second group was a control group and they did not receive additional magnesium.
Both groups also used the basic supplementation:
10 mg of folic acid
1000 mg of vitamin C
1000 mcg of vitamin B12
3600 mg leucine
900 mg of isoleucine
900 mg of valine
1000 mg glutamine
During the multi-day cycling race, the number of red blood cells was reduced, however, in the group using magnesium drop was slightly smaller. There were no significant differences between the level of creatinine and creatine kinase. The researchers also looked at levels of myoglobin, which was to be the marker of the level of muscle damage. The researchers noted that the applying magnesium group recorded lower blood glucose levels.
The increased amount of magnesium in the diet may reduce the breakdown of muscle tissue. A correspondingly large amount of magnesium will help maintain a higher level of red blood cells, which will translate into the regenerative capacity of the body for long-term efforts.