Magnesium (Mg) is a trace mineral that is known to be required for several hundred different functions in the body. A significant portion of the symptoms of many chronic disorders are identical to symptoms of magnesium deficiency.

There are over 200 published clinical studies documenting the need for magnesium. In fact, at the 1992 American College of Cardiology annual meeting, a biography on magnesium was the most often requested item.

Common conditions such as anxiety, migraines, muscle cramps, irritable bowel syndrome, attention deficit disorder, fibromyalgia, asthma and allergies have all been linked to Magnesium deficiency. In fact many people suffer from all these conditions in their body.

Magnesium as a training aid for athletes and body builders:

A series of studies by Keen and Lowney showed that decreased exercise capacity can be an early effect of Magnesium deficiency. This is not surprising considering the role of Magnesium in so many functions of the body including hormone production.

It was found that long-term steady exercise had little effect on Magnesium levels, but there was a decrease during the first hour of recovery. So possibly the best time to take Magnesium could be immediately after training? Again, you could give this a try and see what happens. Try taking 400mgs of Magnesium immediately after training.

Important studies of long-term Magnesium loss by trained adults undergoing sustained heavy exercise have been reported by Stendig-Lindberg. Healthy young subjects who underwent a 7-month graded physical training program before undertaking a 120-km march (of 22 hours duration) had Magnesium intakes of 340 mg in food and 364 mg Magnesium in water. Despite the higher than usual intake, the mean serum Mg pre-march (1.66 mEq/L) fell significantly 1 hour after the march ended to (1.4mEq/L). After rising to almost pre-march levels at 24 hours, it fell again, at 72 hours to 1.3 mEq/L; 89% had hypomagnesemia.

Other studies have found that there is a significantly increased urinary Magnesium on exercise, and of post-exercise blood lactate and oxygen consumption during recovery versus a control period

The effect of Magnesium aspartate supplements on the capacity for intense exercise (90 minutes) was reported in 1968 by Ahlborg et al in six young men, the day before, and daily on four days of testing on a bicycle ergometer until complete exhaustion and/or muscle pain required stopping. Those supplemented on day 3 exhibited 50% increased work capacity before muscle pain developed, versus those given placebo. This is an amazing study as if it is correct, Magnesium could be one of the most important supplements you can take for increasing your performance and possibly muscle gains.

Endurance athletes under constant strain, given Magnesium supplements by Boehmer in 1979 did not exhibit the declining Magnesium levels seen in the power athletes not so supplemented, and had better performance and endurance.

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