Minskar/mildrar Magnesium träningsvärk?

[emi23j]

Som rubriken lyder. Minskar eller mildrar magnesium supplementering träningsvärk?

Jag har försökt söka på pubmed och googlat, men har väl inte direkt hittat någonting vettigt.
Hur som helst, så verkar framförallt tyskar (?!) tro att magnesium mildrar träningsvärk. Finns det någon vetenskaplig motivering till detta?

Detta beror väl säkert på om man har brist på magnesium eller inte, men så vitt jag vet är det ovanligt med magnesium brist.

hoppas någon kan hjälpa!

[King Grub]

Det är inget som har visats.

Men...

PURPOSE:

This study aimed to determine the effects of 4 wk of antioxidants (AOX) supplementation on exercise-induced lipid peroxidation, muscle damage, and inflammation in kayakers.

METHODS:

Subjects (n = 20) were randomly assigned to receive a placebo (PLA) or an AOX capsule (AOX; 272 mg of alpha-tocopherol, 400 mg of vitamin C, 30 mg of beta-carotene, 2 mg of lutein, 400 mug of selenium, 30 mg of zinc, and 600 mg of magnesium). Blood samples were collected at rest and 15 min after a 1000-m kayak race, both before and after the supplementation period, for analysis of alpha-tocopherol, alpha-carotene, beta-carotene, lycopene, lutein plus zeaxanthin, vitamin C, uric acid, total AOX status (TAS), thiobarbituric reactive acid substances (TBARS) and interleukin-6 (IL-6) levels, and creatine kinase (CK), superoxide dismutase (SOD), glutathione reductase (Gr), and glutathione peroxidase (GPx) activities.

RESULTS:

With supplementation, plasma alpha-tocopherol (P = 0.003) and beta-carotene (P = 0.007) augmented significantly in the AOX group. IL-6 (exercise, P = 0.039), TBARS (exercise, P < 0.001), and uric acid (exercise, P = 0.032) increased significantly in response to the exercise regardless of treatment group. Cortisol level raised more from pre- to postsupplementation period in the PLA group (time x supplementation, P = 0.002). Although TAS declined after exercise before intervention, it increased above preexercise values after the 4-wk period in the AOX group (supplementation x time x exercise, P = 0.034). CK increased after exercise in both groups (exercise effect, P < 0.001) and decreased from week 0 to week 4 more markedly in the PLA group (supplementation x time, P = 0.049).

CONCLUSIONS:

AOX supplementation does not offer protection against exercise-induced lipid peroxidation and inflammation and may hinder the recovery of muscle damage.



Med Sci Sports Exerc. 2009 Sep;41(9):1752-60. Antioxidants do not prevent postexercise peroxidation and may delay muscle recovery.

[King Grub]

This study examined the effect of magnesium supplementation on muscle magnesium content, on running performance during a 42-km marathon footrace, and on muscle damage and the rate of recovery of muscle function following the race. Twenty athletes were divided equally into two matched groups and were studied for 4 weeks before and 6 weeks after a marathon in a double-blind trial; the experimental group received magnesium supplement (365 mg per day) and the control group, placebo. Magnesium supplementation did not increase either muscle or serum magnesium concentrations and had no measurable effect on 42-km marathon running performance. Extra magnesium ingestion also had no influence on the extent of muscle damage or the rate of recovery of muscle function. The latter was significantly reduced immediately after the marathon but returned to normal within 1 week. Thus, magnesium supplementation in magnesium-replete subjects did not enhance performance or increase resistance to muscle damage during the race, or the rate of recovery of muscle function following the race.

Int J Sport Nutr. 1992 Jun;2(2):154-64. Failure of magnesium supplementation to influence marathon running performance or recovery in magnesium-replete subjects.

[Springer]

Rätt intressant att även om man käkar magnesiumtabletter, så såg man ingen påverkan på mängden magnesium i muskeln.

[emi23j]

tackar!

[Sverker]

Rätt intressant att även om man käkar magnesiumtabletter, så såg man ingen påverkan på mängden magnesium i muskeln.

Vilket snarare var förväntat. Magnesiums funktion är att vara en tvåvärd jon och neutralicera elektriska laddningar, ex. ATP eller andra laddade ämnen. Det skulle snarare bara ställa till elände ifall mängden joner ökade i muskelcellen.

Eftersom vi har en buffert i benmassan är det heller inte förväntat att mängderna magnesium skulle öka i blodplasman heller.

[Springer]

Hur är det då tänkt att magnesiumtillskott - som många tror på - skall hjälpa mot tex kramp? Är det i så fall bufferten i benen som fylls på?

Eller är det båg alltihop?

(Jo, jag har läst artikeln på träningslära)

[Sverker]

Kramp ?

Kramp, tror jag, mer är beroende på brist på natrium eller möjligen kalium.