Magnesium For Peak Performance

When a star goes supernova, the explosion expels magnesium (Mg) deep into space where it can be recycled into new stars. A similar process occurs in your body where magnesium packs a lot of punch.

 

Your electrolyte and fluid levels can mean the difference between setting new personal records and falling flat. Magnesium plays a central role in energy production, electrolyte balance, and oxygen uptake. For these reasons, sports medicine scientists have taken a close look at the element. Let’s learn what they discovered and how magnesium rich products, like Pure Aussie Sport drinks, can benefit you.

Magnesium for Sports

Redistribution and Excretion of Magnesium During Sport 

When your body enters into peak physical activity mode, magnesium gets redistributed to meet metabolic needs. Also, magnesium is excreted at higher levels through sweat and urination during exercise. This can leave athletes with a relative magnesium deficiency that hampers performance. Magnesium supplements such as Pure Aussie Sport and Edge Electrolytes can correct this imbalance.

 

Magnesium Redistribution - Short And Long Term Exercise

A study by Bohl and Volpe found that with high intensity, short-term exercise, concentrations of plasma and serum magnesium increased by an average of 10%. The levels decreased back to baseline within 24 hours. A separate long-term endurance exercise study found that the concentrations of plasma and serum magnesium were alternatively decreased. The decrease returned to baseline as well within 24 hours.

 

These fluctuations are attributed to magnesium moving to different parts of your body during exercise, and also due to increased magnesium excretion. Other studies show that the change in magnesium corresponds with an increase in creatine kinase activity which means increased magnesium in the blood is partially caused by muscle breakdown.

 

Magnesium Deficiency

When your dietary magnesium requirements are not met adequately, your body can’t perform optimally. The redistribution of magnesium to where it’s needed also results in an increased requirement for magnesium intake. If this demand isn’t satisfied, you suffer from reduced oxygen utilization and decreased physical performance. Products such as Pure Aussie Sport and Edge Electrolytes can make a difference by restoring magnesium levels.

 

Magnesium Deficiency and Sport Performance

In animal studies, a magnesium deficiency resulted in reduced treadmill endurance capacity. Also, in postmenopausal women who were untrained, a marginal deficiency in magnesium impaired exercise performance. After supplementation with magnesium, heart rate and oxygen consumption rates improved. Another study, done on young men participating in a 7-week strength training program, showed an additional 250mg of magnesium per day resulted in an increase in peak knee extension torque.

 

These studdies clearly define magnesium as an active component in the human body during exercise.  Adequate magnesium, as found in Pure Aussie Sport and Edge Electrolytes, positively affects your physical performance.

 

 

Magnesium & Muscles

Magnesium for Muscles

How does the magnesium found in Pure Aussie Sport products actually work to produce energy and deliver oxygen to your muscles? Let’s take a look. First of all, magnesium activates the ATPases, which split up ATP bonds to create the energy for muscle contraction.

 

Once the energy is created, magnesium also regulates calcium which is bound in high affinity cellular sites to control muscle tension. Therefore, your muscle contractility is directly related to magnesium. This can make a huge difference on the starting block.

 

Proper oxygen delivery to the working muscles is required for oxygen consumption. One study found a relationship between plasma magnesium and oxygen consumption in athletes which suggests that magnesium contributes to the delivery of oxygen to your muscles by affecting red blood cells.

 

Magnesium is also suspected to play an important role in repairing oxidative damage. An animal study found that when the element is lacking, there’s increased structural damage in skeletal muscle, inflammatory responses, pro oxidant responses, free radical production and the accumulation of oxidation products.

 

This means that magnesium rich products like Pure Aussie Sport and Edge Electrolytes can play a central role in muscle recovery after exercise.

 

Edge Electrolytes Hydration Mix

Benefits of Magnesium To Overall Health

Magnesium for Wellbeing

Magnesium is present in more than 300 metabolic reactions within your body, including cellular energy production, cellular energy storage, protein synthesis, DNA and RNA synthesis and mitochondrial membrane stabilization. Magnesium is also important for cardiac function, blood pressure, glucose metabolism, insulin metabolism, muscular contractions and nerve transmissions.

 

Chronic diseases such as Alzheimer’s disease, migraine headaches, strokes, hypertension, type 2 diabetes, and cardiovascular disease may be associated with magnesium deficiency. Let’s look at some specific examples and the supporting research.

 

Migraine Headaches

A study was conducted on 133 patients to test the effects of magnesium on migraine headaches. The test continued for 12 weeks, and the magnesium supplement showed a significant declining effect on all migraine symptoms.

 

Dementia

The most common occurrence of dementia is Alzheimer’s disease, which is the 6th most common reason for death in the United States. A correlation has been found between ionized magnesium and Alzheimer’s disease. Patients with Alzheimer’s have been found to have much lower levels of ionized magnesium concentrations than patients who do not have Alzheimer’s.

 

Blood Pressure

As mentioned, magnesium is involved with blood pressure regulation. It relaxes the vascular system which decreases your blood pressure. A study by Kass, found through various trials, that both systolic and diastolic blood pressure was reduced with magnesium supplementation.

 

Magnesiums Role in Heart Health

Magnesium also plays an important role in the proper functioning of your heart and maintaining its rhythm. It’s been found that adequate levels of magnesium correlate with a lower occurrence of sudden cardiac death. In one study, a supplementation of magnesium also reduced the symptoms and survival rate of patients with congestive heart failure.

 

Type 2 Diabetes

Research was conducted where 60 participants with diabetes received either a placebo, or 300 mg of magnesium per day. After 3 months, researchers found an increase in serum magnesium concentrations in the supplemented group, along with significant improvements to their level of insulin sensitivity. The investigators concluded that since magnesium positively affected insulin sensitivity for the patients with diabetes, the supplement may also help overweight patients who are developing type 2 diabetes.

 

Fluids, Electrolytes and Exercise

Staying hydrated is always important, especially for the athlete. This need is magnified with exercise, due to an increased amount of heat production. The body maintains its natural temperature by sweating, which causes a loss of fluids. If you don’t replace these fluids, you end up dehydrated.

 

But it’s not only water that’s lost. Additionally, electrolytes and minerals are also depleted and are just as important to replace. Maintaining the proper balance of water and electrolytes allows the body to function optimally, especially at peak performance levels. Magnesium rich Pure Aussie Sport and Edge Electrolytes has proven to give athletes a way to meet this demand.

 

Cellular Water Balance During Exercise

The body utilizes an effective fluid exchange function to maintain water balance. This occurs by electrolytes helping move fluids from one intracellular or extracellular compartment to the next. However when exercising, your body generates 10-20 times as much heat as compared to a resting state. Sweat is required to release heat from the body, but this leads to a progressive dehydration of your body’s fluid reserves. If liquids are not replenished, cellular fluid exchange does not function properly.

 

Dehydration

Hydration with Magnesium

Dehydration is the result of fluid losses in the plasma, intracellular and extracellular fluid compartments. Red blood cells supply oxygen and nutrients to muscles, and blood flow also cleans out waste and carbon dioxide. These processes require adequate hydration and fluid levels at all times.

 

In exercise, a study found that water loss totalling only 2% of the body weight can result in exercise impairment. A 5% loss can cause a whopping 30% decrease in athletic performance. This is due to the decreased ability to maintain blood flow to your muscles during exercise.

 

Additionally, when dehydrated, circulation to your skin is reduced which slows the removal of heat from the body. Finally, if the plasma volume is decreased, your heart has to work harder to circulate blood. Therefore, during athletic performance it’s essential to keep your body fluid levels topped off with products like Pure Aussie Sport and Edge Electrolytes.

 

Not Just Water, Electrolytes Too

While it’s vital to replace fluid loss during exercise, studies have found it's as equally important to replenish electrolytes as well. Proper re-hydration can only be achieved with the replacement of both fluids and electrolytes. One of the main problems identified in rehydrating properly, is that satisfying your body’s thirst signals will not provide sufficient water replacement.

 

Drinks with low electrolyte concentrations actually make you less thirsty, ending up in greater fluid loss through increased urination. The ideal drink, therefore, has a balanced water and electrolytes combination. Pure Aussie Sport and Edge Electrolytes meet this criteria by helping athletes stay properly hydrated.

 

Conclusion

The search to improve sports performance continues to evolve. Many studies have increased our understanding about how the body operates while exercising. The findings thus far suggest that magnesium plays a central role in performing and sustaining physical exertion. The element is also essential to overall health and disease prevention, including adequate immune, heart, oxygen and energy functions. Magnesium also appears to be an important ingredient in the muscle recovery process.

 

So be smart. Balance your water and electrolytes properly so you can give max performance. Magnesium rich Pure Aussie Sport and Edge Electrolytesmeet your body’s demands like no other.

 

 

 

Bibliography

Guerrero-Romero F, T.-P. H.-G.-M.-V.-O.-M. (2004). Magnesium supplementation improves insulin sensitivity in non-diabetic subjects with insulin resistance. A doubleblind placebo-controlled randomized trial. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15223977

Armstrong LE, C. D. (1985). Influence of diuretic-induced dehydration on competitive running performance. . Med Sci Sports Exerc 17, 456-461.

Barbagallo M, B. M. (2011). Altered ionized magnesium levels in mild-to-moderate Alzheimer's disease. Magnes Res. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/21951617

Brilla LR, H. T. (1992). Effect of magnesium supplementation on strength training in humans. J am Coll Nutr, 2:70-74.

Buchman AL, K. C. (1988). The Effect of a Marathon Run on Plasma and Urine Mineral and Metal Concentrations. Jim Am Coll Nutr, 124-127.

Chiladakis JA, S. C. (2001). Intravenous magnesium sulfate versus diltiazem in paroxysmal atrial fibrillation. . J Cardiol, 79(2-3):287-291.

Chiuve SE, K. E. (2011). lasma and dietary magnesium and risk of sudden cardiac death in women. . J Clin Nutr., 93(2):253-60.

DL., S. B. (1988). Fluids and electrolyte balance during prolonged exercise. In: Exercise, nutrition and metabolism. Horton ES, Tenjung RL (eds). New York: Macmillan. , 150-158.

ER, M. G. (1996). Body fluid balance during heat stress in humans. Environmental physiology, 187-214.

Kass L, W. J. (2008). Role of dietary magnesium in cardiovascular disease prevention, insulin sensitivity and diabetes. Retrieved from PubMed: http://www.ncbi.nlm.nih.gov/pubmed/18196987

Laires MJ, M. C. (2001). Magnesium Status: Influence on the regulation of exercise induced oxidative stress and immune function in athletes. Advances in Magnesium Research: Nutrition and Health, 433-41.

Laires MJ, M. C.-i. (2001). Advances in Magnesium Research: Nutrition and Health. 433441.

Leiper, M. R. (1993). Post-exercise rehydration in man: effects of voluntary intake of four different beverages. Med Sci Sports Exercs .

Liu L, B. G. (1983). Hypomagnesmia in a tennis player. Phys Sports Med, 11:79-80.

M, S. P.-S. (1999). Keeping sports participants safe in hot weather. Physician Sportmed , 27:27-34 .

McDonald R, K. C. (1988). Iron, Zinc and Magnesium on Atheltic Performance. Sports Med, 171-184.

Mooren FC, K. K. (2011). Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects - a double-blind, placebo-controlled, randomized trial. Diabetes Obes Metab. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/21205110

Nielsen, L. H. (2006, September 19). Update on the relationship between magnesium and exercise. Retrieved from Pub Med: http://www.ncbi.nlm.nih.gov/pubmed/17172008

Nutriture, O. C. (n.d.). AJCN Nutrition. Retrieved from ajcn.com: http://ajcn.nutrition.org/content/37/3/407.full.pdf

Paolisso G, B. M. (1997). Hypertension, diabetes mellitus, and insulin resistance: the role of intracellular magnesium. Am J Hypertens. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/9056694

Rock E, A. C. (1995). Dietary Magnesium deficiency in rats enhances free radical production in skeletal muscle. . J Nutr, 125: 1205-10.

Stendig-Lindberg G, S. Y. (1989). Delayed Metabolic Changes After Strenuous Exertion in Trained Young Men. Magnes Res, 2: 211-218.

Tarighat Esfanjani A, M. R. (2012). The effects of magnesium, L-carnitine, and concurrent magnesium-L-carnitine supplementation in migraine prophylaxis. Retrieved from Pubmed: http://www.ncbi.nlm.nih.gov/pubmed/22895810

Volpe, B. a. (200). Magnesium and Exercise. Grit Rev Food Sci Nutr, 533-563.

Volpea, C. H. (2010, June 3). Magnesium and Exercise. Retrieved from http://www.tandfonline.com/doi/abs/10.1080/20024091054247#.VHHbx9LF9ad

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