Magnesium is an essential mineral that plays a vital role in muscle function, energy production, nerve transmission, protein synthesis, and more. Diets are often deficient in magnesium. Supplementing with a highly bioavailable form like magnesium glycinate helps promote healthy muscles and physical performance.
Why magnesium matters for muscles?
Magnesium activates over 600 enzymatic reactions in the body. Many of these reactions are directly involved in muscle contraction and relaxation. For example, magnesium helps:
- Synthesize ATP (adenosine triphosphate), the main source of energy for muscle contraction
- Regulate calcium flow in muscle fibers to initiate contraction
- Maintain healthy nerve impulses that signal muscles to contract
- Form new proteins needed for muscle growth and repair
Without adequate magnesium levels, muscles spasm, twitch, or cramp. Physical performance suffers as well. Unfortunately, many adults fail to meet the RDI for magnesium of 310-420 mg per day. Intense exercise causes additional magnesium losses through sweat and urine, increasing the need for this mineral.
Magnesium glycinate is one of the most highly bioavailable forms of magnesium. It’s created by attaching magnesium to the amino acid glycine. Cell membranes are easily crossed and magnesium can enter the bloodstream. Compared to other types like magnesium oxide or magnesium citrate, studies show substantially more magnesium gets absorbed when taking the best magnesium supplement. The glycine also has calming effects on the body that promote relaxation and sleep. This is beneficial after intense training sessions or matches. Using a well-absorbed magnesium supplement optimizes magnesium levels. It translates into major benefits for muscle function, cramps, and sports performance:
Supports muscle performance
Multiple research studies have found that supplementing with magnesium improves measures like peak muscle strength, power output, and VO2 max. Triathletes and other endurance athletes have seen performance gains as well. The increased bioavailability of magnesium glycinate ensures enough magnesium gets absorbed to support energy metabolism, protein synthesis, and electrolyte balance in hard-working muscles.
Prevents muscle cramps and spasms
Up to 40% of athletes suffer from exercise-associated muscle cramps during or after training. Electrolyte imbalances and neuromuscular fatigue cause these painful spasms. Studies show that increasing magnesium intake significantly reduces cramping in athletes. It helps regulate electrolytes, enhances recovery between workouts, and counters muscle overexcitability. Magnesium glycinate’s superior absorption provides fast-acting, reliable relief from uncomfortable cramps and spasms. It allows athletes to power through intense training and bounce back faster.
Speeds post-workout recovery
Vigorous exercise causes microscopic tears in muscle fibers, oxidative damage, and inflammation. Excellent nutrition accelerates healing and recovery between workouts. Research demonstrates magnesium reduces exercise-induced inflammation and oxidative stress. Magnesium glycinate delivers magnesium efficiently so muscles rebound rapidly. Faster recovery translates into better performance long-term. It allows for consistent, high-intensity training without overtraining risk.