Magnesium

mgraffeo

 I've come across a few sources recently that suggest that most average Americans are magnesium deficient.  I've also seen it suggested that Magnesium is a very important part of the ATP production cycle, and therefore more important for endurance athletes than most people.  Then, I came across this:

http://ezinearticles.com/?How-Magne...id=3674068

I know that Ben Greenfield is generally respected, but also promotes some things that are pretty far out there, and I was wondering if anyone has any experience with magnesium supplementation, and/or any opinions on the value of it?

Peter Greagg

Hi Mike

I used to get he start of a cramp when pushing off the wall when swiming. Someone suggested I take a magnesium supplement — which I have been taking for over 12 months.  I have had no issues in the pool, or any other cramping issues either.

http://www.endura.com.au/products/max is the product I take — it claims it has the equivalent to 300 mgs of magnesium and the equivalent to 50 mgs of potatium. It also has some other stuff in it.

I am not sure wether the supplement is causing the 'no-cramps' but am happy to keep taking it.

Cheers

Peter

 

jneedell

I use a topical magnesium spray and it is the bomb

mgraffeo

Jonathan, can I ask you to be a little more specific about what you started using the spray for, and the effects you've noticed?

[Deleted User]

My left hamstring tightens up and feels like it is on the verge of cramping on long runs. I've started to wonder how it will hold up to the run at Placid. I wonder if magnesium could help?

mgraffeo

A few other links on the topic, which leave me considering trying to supplement...

http://triathlon.competitor.com/2010/06/nutrition/why-endurance-athletes-need-magnesium_10168

http://findarticles.com/p/articles/mi_m0FDL/is_4_14/ai_n24940334/

http://www.infinitloop.com/2010/01/what-about-magnesium.html

Carl

I have been using ZMA for 12 months now and it has also assited with keeping a lot of my muscle cramsps and spams down. Where it comes from: ZMA is a combination of zinc and magnesium asparate—plus a bit of vitamin B6. "It's an all-natural product that has been clinically proven to significantly increase muscle strength in trained athletes," adds Barbie Broschart, RD and a nutritional counselor. Note this is a supplement you take about 30 minutes before bed....oh ya...the dreams are out of this world and vivid..

jneedell

Mike,

I actually heard of the stuff from Ben Greenfileds podcast. I agree he is out there on some stuff. I am just not that holistic in my approach. More clinical. However I did get a couple of things out of his information I use on a regular basis.

Essentially I started looking into the information on Magnesium as part of a recovery enhancement need. I was training more traditionally and getting pretty beat up. I also had one long run (20) that left me dead stopped a mile away from my house with severe calf cramps. That one was hydration not nutrition. I find hydration bonks are "hit by a truck" and happen within 15 minutes - this was extremely stupid as I lost 6 pounds on the run and drank 64 ounces during the run. Nutrition bonks just slow me down and make things hurt - going from a 7:30 mile to 9:00 mile for example on a run. Anyway long story short I was training and fuelling wrong! So after I figured out I need to fuel like an athlete I also figured I need to recover like one.

I started listening to Ben's podcast and came up with effectively 4 things I now use.

1. Magnesium spray - rub it in after post workout shower - just helps get my muscles back quicker - no more calf cramps and frankly helped with soreness or DOMS -delayed onset muscle soreness.

2. Recoverease - proteolytic enzymes and aminos for after workkouts - bounce back quicker again

3. Oregano oil - general health (I thought this is a little off the wall but I figured what the hell) It might be in my head but I have not gotten sick since I started taking is six months ago.

4. Somnidren (Millennium Sport Technologies) - Magnesium, zinc, aminos before sleep for recovery and rebuilding tissue. 50% off using Tri50 code from triathlete magazine

Now I need to Train correctly and that is why I joined EN!

Hope that helps,

JN

jneedell

Jim,

I think it would help but you have to startusing it at least a month before to build up the magnesium in your system. I believe the effects were pretty immediate for me - like the next day but for an IM I would want it really wokring in my system.

Thanks,

JN

jneedell

Everyone,

Just be careful with mineral supplementation from a timing perspective. Magnesium and zinc are for recovery so take it at night before bed. Calcium (calcium leeching can be an issue during exercise) - Look at the ingrediaents in Sportlegs, should be taken in the morning. Calcium, magnesium, and zinc use the same receptors so  if you try to take them all at once something will not get absorbed.

Thanks,

JN

mgraffeo

Thanks, Jonathan! Very helpful.

Paul Hough

I'm taking a daily chewable calcium wafer with magnesium and Vitamin D from TwinLabs. During an IM, I'll take several of these on the bike and a few more on the run in-between all the salt pills I'm sucking down. I'm prone to cramping coming off the bike and these have helped reduce the number and intensity of those events.

Bwalker

I take "Natural Calm" for a magnesium supplement. Although I have found it to be helpful there are a few things to be aware of:
- like Carl, I occasionally will have vivid dreams
- if dehydrated at all, I will wake up with a very dry mouth
- if not slowly introduced can have a laxative effect (my GF fixed it for me one night and got the dose a little too strong!)

I like that the Natural Calm works well as hot drink right before bed and has a mild, pleasant taste.

Linda Patch

Great thread!



Jonathan, what spray do you use? Thanks!

jneedell

White Egret, Ben Greenfield also has one on his website.

 

White Egret Pure Magnesium Oil