A Magnesium-Rich Electrolyte Hydration Mix Reduces Exercise Associated Muscle Cramps in Half-Marathon Runners

doi:10.53520/jen2022.103126

Paper

A Magnesium-Rich Electrolyte Hydration Mix Reduces Exercise Associated Muscle Cramps in Half-Marathon Runners

Published Jul 15, 2022 · Sourabh Kharait

Journal of Exercise and Nutrition

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Abstract

Introduction: Magnesium is an uncommon electrolyte in a sports hydration drink despite the fact that many endurance athletes suffer from muscle cramps and soreness during marathon events. We tested if an optimal amount of elemental magnesium (100 mg/serving) in an electrolyte mix during a marathon can reduce the incidence and severity of muscle cramps. Methods: The open survey was conducted using a questionnaire about muscle cramps that participating athletes completed after finishing the half-marathon race. The half-marathon course was identical in two separate events held at the same location. Participating athletes had magnesium-rich electrolyte mix, MAGNAK or water for hydration. The number of athletes who had mild-moderate and/or severe muscle cramps were recorded in this post-event survey. Results: A total of 86 athletes participated in the survey during event 1 and 98 in event 2. Amongst the athletes who only had water for hydration, approximately 46% of athletes had muscle cramps as compared to 21% in those who hydrated with MAGNAK (p=0.002). Hydration with MAGNAK reduced the incidence of both, mild-moderate as well as severe muscle cramps in both events. Mild-moderate muscle cramps occurred in 12% of athletes who hydrated with MAGNAK as compared to 26% in those who used water for hydration (p=0.02). Incidence of severe muscle cramps was reduced from 20% to 9% by MAGNAK on average in the composite data (p=0.04). Conclusions: Magnesium-rich electrolyte mix MAGNAK was highly effective in reducing mild to severe exercise associated muscle cramps in half-marathon runners.

Study Snapshot

Magnesium-rich electrolyte mix MAGNAK effectively reduces mild to severe exercise-associated muscle cramps in half-marathon runners compared to water.

PopulationOlder adults (50-71 years)

Sample size24

MethodsObservational

OutcomesBody Mass Index projections

ResultsSocial networks mitigate obesity in older groups.

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Paper

A Magnesium-Rich Electrolyte Hydration Mix Reduces Exercise Associated Muscle Cramps in Half-Marathon Runners

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References

Hypomagnesemia

Hypomagnesemia is common in hospitalized patients and can affect cardiac and neuromuscular function, increasing mortality in critically ill patients.

One week of magnesium supplementation lowers IL-6, muscle soreness and increases post-exercise blood glucose in response to downhill running

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Magnesium supplementation may improve exercise performance by enhancing glucose availability, reducing lactate accumulation, and enhancing muscle function.

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Acute magnesium supplementation improves bench press performance and reduces blood pressure, while chronic supplementation shows no cumulative effect and shows greater peripheral resistance reduction.

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Oral magnesium supplementation for 12 weeks improves physical performance in healthy elderly women, potentially preventing or delaying age-related decline in physical performance.

Cause of Exercise Associated Muscle Cramps (EAMC) — altered neuromuscular control, dehydration or electrolyte depletion?

The main cause of Exercise Associated Muscle Cramps (EAMC) is altered neuromuscular control, with no clear evidence supporting the electrolyte depletion and dehydration hypotheses.

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Magnesium supplementation or increased dietary intake can improve exercise performance and reduce negative consequences of strenuous exercise, especially in athletes requiring weight control.

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Most U.S. adults do not consume adequate magnesium in their diets, with significant racial or ethnic disparities persisting, potentially contributing to health disparities.

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