Effects of magnesium supplementation on muscle pain after different types of physical activity

Magnesium, an essential micronutrient, plays a crucial role in many biochemical reactions, including energy production and storage, control of neuronal and vasomotor activity, cardiac excitability and muscle contraction. Magnesium deficiency can lead to a reduction in physical performance and increase delayed muscle soreness after training.

This systematic review showed the effects of magnesium supplementation on muscle pain in physically active individuals. The study focused exclusively on MgS (MagnesiumSupplementation), excluding studies in which magnesium was administered with other substances. The aim was to determine the optimal type, timing and dosage of MgS to reduce muscle soreness and improve muscle recovery and performance.

The four studies selected showed that magnesium supplementation reduced muscle pain, improved performance and recovery, and had a protective effect against muscle damage. The results suggested that magnesium supplementation of 10-20% above the needs of sedentary people was necessary for individuals practising intense exercise.

In conclusion, magnesium supplementation is beneficial for individuals involved in intense physical activity. It helps to reduce muscle soreness, improve performance and recovery, and protect muscles from damage. To achieve these positive effects, it is essential to increase magnesium intake before training and to maintain adequate magnesium levels throughout the year, including during periods of rest.

These results are important for sportspeople and healthcare professionals seeking to optimise performance and muscle recovery through magnesium supplementation. They highlight the need for appropriate dosage and precise timing to maximise the benefits of MgS in the context of intense physical activity.