The Coach Amy and Coach Liz Show
Promoting a healthy and positive experience for endurance athletes.
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The Coach Amy and Coach Liz Show

Created with endurance athletes in mind

Created with endurance athletes in mind. Coaches Amy and Liz have a combined thirty years of coaching and seven decades of competing in endurance sports. They cover topics relevant to athletes at various levels of participation: those training for a personal challenge to those competing for an age group placement or race qualification.

 

Do Endurance Athletes Need Magnesium Supplements?

What is this episode about?

INTRO 0-4:03

Amy and Liz talk about sleep!

Do Endurance Athletes Need Magnesium Supplements?

Magnesium is an important mineral that aids endurance athletes with many functions related to performance and injury prevention.  It helps aids with bone and muscle recovery, muscle and nerve function (which impacts technique), prevents muscle cramps (if cramps are induced by lack of magnesium) and provides fuel for energy production.

Examples of symptoms of low magnesium include: heavy legs (lack of energy production), fatigue, cramps, tight and sore muscles, impaired recovery, difficulty sleeping, and restless leg syndrome.

The Signs and symptoms of low magnesium can mimic other issues athletes may have.  As such, it's important to consult your health care provider to decide if you need a magnesium supplement and what form of the supplement might work best for you.

Study links:

Kass L, Rosanoff A, Tanner A, Sullivan K, McAuley W, Plesset M. Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: A pilot study. PLoS One. 2017 Apr 12;12(4):e0174817. doi: 10.1371/journal.pone.0174817. PMID: 28403154; PMCID: PMC5389641.

Reno AM, Green M, Killen LG, O'Neal EK, Pritchett K, Hanson Z. Effects of Magnesium Supplementation on Muscle Soreness and Performance. J Strength Cond Res. 2022 Aug 1;36(8):2198-2203. doi: 10.1519/JSC.0000000000003827. Epub 2020 Oct 1. PMID: 33009349.

Córdova A, Mielgo-Ayuso J, Roche E, Caballero-García A, Fernandez-Lázaro D. Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race. Nutrients. 2019 Aug 16;11(8):1927. doi: 10.3390/nu11081927. PMID: 31426321; PMCID: PMC6723322.

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