Magnesium is a mineral used in and by, over 300 enzymes in the body. Magnesium has great benefit for bodybuilders and athletes. Here's how:
Atp And Phosphocreatine
ATP, which we all know is the molecular form of energy for the body, is only usable as an ATP/magnesium complex. Magnesium provides stability to ATP. Magnesium is also critical for the proper function of creatine kinase, an important
enzyme that converts creatine into its storage form, phosphocreatine (also called creatine phosphate) and helps convert ADP( left over in the muscle after ATP is used for energy) and the stored phosphocreatine back into ATP for muscle contraction. Since ATP must be bound to the magnesium to be available for use, without this ATP/Mg complex we would not be able to make proteins, RNA or DNA, nor would we be able to activate enzymes, transport minerals into and out of the cells, or phosphorylate proteins. We would not be able to do anything and we would die. Protein Synthesis
Magnesium is necessary for protein synthesis at the ribosomal level. The ribosomes are the cellular organelles where proteins are synthesized. Magnesium "activates" the amino acids involved and allows the mRNA to attach to the ribosomes. Magnesium is also found in the nucleus of the cell and is essential for the stability of the nucleic acids RNA and DNA. If DNA and RNA structure do not remain stable you may have mutations in the codes and produce incorrect peptides are none at all during protein synthesis. Energy for the production of proteins must come from ATP as well. Without magnesium available in many areas of the cell, protein synthesis cannot occur. Insulin Sensitivity
Many studies show a correlation between magnesium and insulin sensitivity. Low levels are associated with insulin insensitivity, type 2 diabetes, and syndrome X, although the exact mechanisms are still not clear. More studies are needed to clarify the mechanisms involved, but the relationship is there. Researchers strongly believe that increased magnesium levels, especially via trans-dermal methods, will increase insulin sensitivity. Cellular Hydration
One should always maintain the correct ratio of magnesium and calcium. But that is very dependent on a number of factors that increase or decrease magnesium and calcium absorption and retention. Magnesium and Potassium are found in the intracellular fluid while calcium and sodium are found outside the cell. Normally you would want to consume a 2:1 ratio of calcium to magnesium, but due to the variables that affect their absorption and retention and the levels present in foods, it might be better to shoot for a ratio of 1:1. Elevated magnesium and potassium levels inside the cell increase cellular hydration. Cellular hydration can be improved by many mechanisms and can help increase muscle torque as well as positively influence protein synthesis. Muscle Tightness And Spasms
Magnesium must be present in the synaptic gap between neurons to control the rate of neuronal firing. Decreased magnesium will decrease the neural threshold making them fire to readily, even with a low stimulus. This leads to hyper excitability and hypersensitivity, often leading to anxiety. Epileptics often have a severe decrease of magnesium in the synapses of the CNS. Vaso-Dilation And The Pump
Magnesium is thought to behave as a natural calcium channel blocker at the cellular level, thereby relaxing vascular tissue and increasing vasodilation independent of nitric oxide. Magnesium chloride can be used as a concentrated solution called magnesium oil. It is not really an oil, but due to the highly hygroscopic (water absorbing) nature of magnesium chloride, it has an oily feel at high concentrations. This magnesium oil can be massaged into the muscles to be worked just prior to exercise. Many people have found that it has a local affect facilitating the pump and all the benefits that the pump provides. Some hard-core athletes have found a synergistic effect with NO boosters. The magnesium chloride will also have systemic effects as it is absorbed into the bloodstream. Some people may also add a small amount (one half to 1 teaspoon) to their workout drink or to their pre-workout stack. MUSCLEFighting Pain
There are many mechanisms where transdermal magnesium can affect the sensation of pain, both direct and indirect. One direct method involves magnesium acting as a noncompetitive antagonist of the in NMDA (N-methyl-Daspartate) receptor, which is involved in the transmission of pain. This mechanism also gives magnesium anti-depressive and anxiolytic effects. There are numerous indirect ways that transdermal magnesium can affect pain as well. Dhea,. Cortisol And Lactate
Dr. Norman Shealy, M.D. Ph.D. discovered that trans-dermal magnesium chloride increases the body's natural production of DHEA, and its metabolites, while oral supplementation and direct injections do not. Increased DHEA levels often lead to elevated testosterone levels. Transdermal magnesium has been linked to decreased plasma cortisol levels, but the exact mechanisms are unclear. Elevated DHEA and decreased cortisol levels can have a number of positive effects in the body, especially as we age. According to James Thor, national director of Extreme Sports Medicine, increased amounts of magnesium are lost when a person is under stress, including exercise. Transdermally absorbed magnesium promotes the release of lactic acid from muscle tissue. Dr. Mark Sircus, one of the leading experts on magnesium, says that transdermal magnesium therapy enhances recovery from athletic activity and injuries. We clearly need more studies to understand the mechanisms involved. Recovery And Reduced Exercise Soreness
There are several theories addressing improved recovery and reduced muscle soreness from transdermal magnesium therapy. One theory for a proposed mechanism states that the decrease in plasma magnesium during exercise is due to a transient shift of magnesium from extracellular fluid to skeletal muscle tissue. Following exercise, subjects demonstrated significantly increased levels of magnesium in skeletal muscle and a decrease of magnesium in plasma, erythrocytes and other tissue. Transdermal magnesium quickly replenished plasma magnesium preventing the subsequent shift back out skeletal muscle to replenish the plasma levels, thereby maintaining increased hydration and increase cellular volumization. Maintaining cellular magnesium levels helps facilitate rapid restoration of the phosphocreatine and ATP levels, and the production of proteins by ribosomes allowing for improved recovery and tissue growth. High intensity anaerobic exercise increases magnesium loss by inducing a transient increase in urinary excretion of magnesium due to metabolic acidosis and other mechanisms. Magnesium is lost in sweat as well. Only trans-dermal magnesium therapy (or direct injections), done within 12 to 24 hours (by soaking in a hot bathtub of magnesium chloride, with added transdermal antioxidants and anti-inflammatories) right before bedtime works best! This also promotes deep restful sleep. Magnesium is involved in many other systems in the body and can help many degenerative painful conditions such as fibromyalgia, migraines, diabetes, cardio vascular problems, among other things. Until recently most athletes, coaches and nutritionists thought that the best forms of magnesium supplementation were those chelated to an amino acid or Krebs cycle intermediate and absorbed through the G.I. tract. Many new studies show that magnesium can be easily absorbed transdermally and rapidly replenish magnesium levels, quickly correcting diminished plasma and tissue levels. This allows for more rapid recovery after strenuous aerobic and anaerobic exercise. Transdermal magnesium chloride therapy can maintain cardio respiratory efficiency, increase endurance performance, decrease oxygen consumption, increase work capacity, increase strength, energy, and muscle mass, decrease lactic acid and post exercise muscle soreness, increase insulin sensitivity and many other things!
