This mineral can influence muscle strength, be sure you get enough of it!
We lose minerals when we perspire. Hot weather and exercise will for that reason make us lose
Some minerals are also more important than others. Magnesium is one of the most important
ones and many people don’t get enough of it.
Magnesium is involved in energy metabolism and numerous enzymatic reactions.
Athletes often don’t get enough magnesium to compensate for what they lose. This study investigated the impact magnesium can have on muscle strength in elite male
basketball, handball, and volleyball players (Santos DA, et. al, 2011).
It was found that the intake of magnesium was directly associated with maximal isometric
trunk flexion, rotation, and handgrip strength.
Magnesium does not only work for athletes.
The following research included 1138 men and women with an average age of 66.7 years
(Dominguez LJ, et.al., 2006).
The participants were evaluated by testing grip strength, lower-leg muscle power, knee
extension torque, and ankle extension isometric strength.
The researchers found that blood levels of magnesium were significantly associated with
muscle strength and performance as evaluated with the above tests.
Magnesium in the form of an amino acid chelate is a good choice since it is both well tolerated
and better absorbed than the more common form of magnesium oxide which can cause GI
Dominguez LJ, Barbagallo M, Lauretani F, Bandinelli S, Bos A, Corsi AM, Simonsick EM,
Ferrucci L. Magnesium and muscle performance in older persons: the InCHIANTI study. Am J
Clin Nutr. 2006 Aug;84(2):419-26.
Santos DA, Matias CN, Monteiro CP, Silva AM, Rocha PM, Minderico CS, Bettencourt Sardinha
L, Laires MJ. Magnesium intake is associated with strength performance in elite basketball,
handball and volleyball players. Magnes Res. 2011 Dec;24(4):215-9.
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