Do you feel drained after an intense workout, with burning and tight muscles?

The key to unlocking optimal recovery is right around the corner.  

WHAT IS MAGNESIUM? 

Magnesium is an essential mineral, vital for the human body to maintain nerve function, blood pressure, blood glucose regulation and protein synthesis. 

Most importantly, it is essential for healthy bones and muscles, muscle recovery, easing muscle pains, and improving active performance.¹ 

It continues to be explored in its unique protective roles in muscle damage and recovery and could be the key to a quick recovery and reaching peak performance levels.  

In this article, we'll explore the key benefits of magnesium and how you can start utilising this super mineral in your routine. 

6 REASONS WHY MAGNESIUM IS KEY TO OPTIMISING MUSCLE RECOVERY AND ENHANCING PEAK PERFORMANCE

1. Magnesium deficiency can compromise physical performance.

Magnesium plays a key role in energy production during exercise. When magnesium is deficient, it weakens energy production, resulting in inefficient levels of energy. This can cause fatigue and lack of endurance - leading you with the inability to exercise at full strength.²

2. Magnesium can help ease muscle cramps.

Inadequate levels of magnesium can lead to muscle cramps or spasms occurring. Magnesium works to block calcium, a dominant mineral partly responsible for muscle contractions, from entering muscle cells, limiting muscle contractions and enabling them to relax.³

3. Magnesium reduces muscle soreness.

If you do experience muscle contractions, muscle cramps or spasms, muscle soreness can occur afterwards. Magnesium can reduce soreness by allowing them to relax, reduce inflammation and regulate nerve function. (4)

4. Prolonged exercise can increase the amount of magnesium the body needs.

Magnesium plays a crucial role in electrolyte balance, helping maintain fluids along with potassium, sodium and calcium. When the body loses electrolytes through sweat, especially during prolonged exercise, higher concentrations of magnesium are needed to maintain muscle function and maintain energy levels. ^5,6

5. Magnesium maintains glucose and lactate levels.

If you engage in high intensity exercises such as sprinting or high-intensity interval training (HIIT), lactic acid can build up in muscles, causing fatigue and muscle soreness. Magnesium works to clear lactate from muscles, maintaining glucose metabolism and energy production, assisting in enhanced exercise recovery and endurance.^7,8

6. Magnesium can enhance overall exercise performance.

Magnesium boasts a range of health benefits, including its ability to help maintain energy levels, reduce muscle contractions, promote muscle recovery and enhance sleep. These combined benefits produce a synergistic effect to enhance overall exercise performance.

TOPICAL MAGNESIUM: A FAST AND EFFECTIVE WAY TO BOOST MAGNESIUM LEVELS FOR ENHANCED EXERCISE PERFORMANCE 

When applied topically, Magnesium has the ability to penetrate into the bloodstream transdermally, balancing magnesium levels within the body quickly and effectively.

It is best absorbed in areas of sweat glands and hair follicles, making topical magnesium an easy and effective way to boost cellular magnesium levels. 

For those wanting additional benefits of an anti-inflammatory and cooling sensation post-workout, our MAGZEA Sports Cooling Spray features a unique combination of Magnesium, Kunzea and Peppermint.  

This refreshing muscle spray is specifically formulated to enhance workouts and recover the entire body.

Alongside Magnesium, it features our signature ingredient, Kunzea, which boasts naturally anti-inflammatory properties for pain relief. Combined with peppermint, this unique formulation provides a cooling sensation to provide longer-lasting relief from muscle strains and soreness after workouts. 

For the ultimate full body recovery routine, add in a soak of our MAGZEA Sports Recovery Bath Salts. The magnesium flakes help revive overworked and tired muscles, while the combination of Kunzea, Peppermint, and Lemon Ironbark essential oils soothe the mind and recharge the body.

Incorporating magnesium into your daily routine will help provide you with the boost of energy you need and relax hard-working muscles to obtain peak performance, ensuring optimal recovery and post-exercise success. 

REFERENCES:

1. Office of Dietary Supplements. (2022, June 2). Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#ref 
2. Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can magnesium enhance exercise performance?. Nutrients, 9(9), 946. https://doi.org/10.3390/nu9090946 
3. Moretti A. (2021). What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. Journal of musculoskeletal & neuronal interactions, 21(1), 1–3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8020016/ 
4. Cordova, A., Mielgo-Ayuso, J., Roche, E., Caballero-Garcia, A., & Fernandez-Lazaro, D. (2019). Impact of magnesium supplementation in muscle damage of professional cyclists competing in a stage race. Nutrients, 11(8), 1927. https://doi.org/10.3390/nu11081927 
5. Tarsitano, M. G., Quinzi, F., Folino, K., Greco, F., Oranges, F. P., Cerulli, C., & Emerenziani, G. P. (2024). Effects of magnesium supplementation on muscle soreness in different types of physical activities: a systematic review. Journal of Translational Medicine, 22(629). https://doi.org/10.1186/s12967-024-05434-x 
6. Garrison, S. R., Allan, G. M., Sekhon, R. K., Musini, V. M., & Khan, K. M. (2012). Magnesium for skeletal muscle cramps. The Cochrane Database of Systematic Reviews, 2012(9), CD009402. https://doi.org/10.1002/14651858.CD009402.pub2 
7. Grober, U., Werner, T., Vormann, J., & Kisters, K. (2017). Myth or reality-transdermal magnesium?. Nutrients, 9(8), 813. https://doi.org/10.3390/nu9080813 
8. Muscle Therapy Australia. Magnesium and its superpowers in muscle recovery. https://www.muscletherapyaustralia.com.au/single-post-c18co/2018/11/25/magnesium-and-its-superpowers-in-muscle-recovery