Magnesium and Sports Performance

Below is the text of a research paper I did for a course in Sports Massage. It explains how magnesium is related to sports performance, and how to raise blood levels of this essential mineral. Hope you enjoy it.

Magnesium, Epsom Salts and Sports Performance;
or, How to become a better athlete just by soaking in the tub

A Paper by Laura A. Sosnowski
Sports Massage class, Fall 2008
Instructor: Stephanie Petersen

Supplementation among athletes at any level has become a booming industry, with most attention and dollars focused on exotic and potentially harmful anabolic steroids. However, perhaps their attention should focus more on the basics of vitamins and minerals, essential elements that are commonly deficient even among apparently well-fed Americans. Specifically, we will examine magnesium deficiency and depletion, and the effects of supplementation on sports performance as well
as overall health.

According to an online reference, the average mixed American diet supplies about 120 mg of
magnesium per 1,000 calories (NationMaster.org, 2003-2005), yet according to revised dietary
guidelines, that intake level can well put most of us into depletion territory.

Magnesium is the eighth most abundant element found within the human body; a 190-lb person possesses approximately 1 oz (23 gr) of magnesium (faqs.org). Yet at least ten percent of us are deficient in magnesium. Most of us do not recognize the signs of magnesium insufficiency until blood levels drop to severe levels; symptoms include personality changes, muscle spasms, tremors, numbness and tingling and in extreme instances, convulsions and delirium (NationMaster.com, 2003-2005).

Magnesium is essential to both bone and muscle health, with the most important muscle in the body,
the heart, especially vulnerable to signs of deficiency.
The body stores about half its magnesium inside the cells of tissues and organs. The other half is
combined with calcium and phosphorus inside bones. A tiny amount—just 1 percent—of the body's
magnesium circulates within the blood at a constant level (Lukaski et al, 2004).

The absorption of orally administered magnesium is unpredictable, but 45 percent is the usual
estimate. Both magnesium hydroxide and magnesium oxide are capable of raising serum magnesium
levels when administered orally (NationMaster.com, 2003-2005).

Research on the effects of supplementation on sports performance or on other performance measures has been frustrating due to inconsistent results; but it is difficult to determine which form of magnesium was used in each study and whether one form is more easily absorbed than another. Different forms of magnesium also vary widely in actual magnesium content. See charts below for details.

Percent Magnesium Content of Oral Supplements
Mg Oxide -- Mg 60 percent
Mg Carbonate -- 45 percent
Mg Hydroxide -- 42 percent
Mg Citrate -- 16 percent
Mg Lactate -- 12 percent
Mg Chloride -- 12 percent
Mg Sulfate -- 10 percent

As you can see, supplements vary widely in levels of actual magnesium content. (Data from National Institutes of Health, Office of Dietary Supplements, 2005.)

What other functions and health conditions are affected by low magnesium levels?

Hypertension – “An observational study with four years of follow-up, found that a lower risk of hypertension was associated with dietary patterns that provided more magnesium, potassium, and dietary fiber... Foods high in magnesium are frequently high in potassium and dietary fiber. This makes it difficult to evaluate the independent effect of magnesium on blood pressure.”

Diabetes – “Magnesium plays an important role in carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose (sugar) levels. Low blood levels of magnesium (hypomagnesemia) are frequently seen in individuals with type 2 diabetes. Hypomagnesemia may worsen insulin resistance, a condition that often precedes diabetes, or may be a consequence of insulin resistance.”

Osteoporosis – “Bone health is supported by many factors, most notably calcium and vitamin D.
However, some evidence suggests that magnesium deficiency may be an additional risk factor for
postmenopausal osteoporosis. This may be due to the fact that magnesium deficiency alters calcium
metabolism and the hormones that regulate calcium. Several human studies have suggested that
magnesium supplementation may improve bone mineral density.”

Cardiovascular Disease – “Some observational surveys have associated higher blood levels of
magnesium with lower risk of coronary heart disease. In addition, some dietary surveys have suggested
that a higher magnesium intake may reduce the risk of having a stroke. There is also evidence that low
body stores of magnesium increase the risk of abnormal heart rhythms.” (All four above quotes from
National Institutes of Health page on Magnesium, 2005.)

Mitral Valve Prolapse – “A significant body of evidence [suggests] that magnesium deficiency is at least a symptom of MVP and that many of the symptoms of MVP syndrome are reduced or resolved by magnesium supplementation” (Nelson, 2007).

Some recent sports and exercise studies show that healthy levels of magnesium help human
beings to perform work and exercise with less effort and tire far less quickly. The Henry Lukaski and
Forrest Nielsen studies put a small group of post-menopausal women on a normal but supplemented
diet for 35 days, then on a magnesium depletion diet for 93 days, and then back on a supplemented diet for 49 days. They were put through exercise tests at the end of each dietary phase. The women in a magnesium depleted status required more oxygen to to reach their target heart rate on the exercycle; in other words, their muscles required more oxygen to do the same amount of work (Lukaski, 2002). Related studies show that muscles tire more quickly when in a magnesium-depleted state.

Events that take from one to seven minutes to complete were the most affected. A list of athletic events
in that range include running a mile or the 1500 meters, or swimming several laps of a pool. A 1998
German study tested blood samples of triathletes – athletes who swim 500 meters, bike 20 kilometers,
and run 5 kilometers. Those with magnesium orotate supplementation showed higher blood levels of
oxygen (an increase of 208% compared to an increase of 126% in the controls), while showing better
performance times (Golf et al, 1998).

Modern Americans' levels of dietary magnesium are further impacted negatively by the depletion of magnesium levels in the soil, as a result of intensive agriculture. Rejection of hard water over artificially softened water also leaves us without a common, natural and free source of dissolved magnesium. E.B. Flink, author of "Magnesium Deficiency in Human Subjects: A Personal Historical Perspective," has listed numerous causes of magnesium deficiency. He classifies them into nutritional causes (dietary insufficiency, alcoholism); intestinal causes (diarrhea, malabsorption); excess loss of magnesium through the kidneys (due to disease or the influence of drugs, especially diuretics); endocrine and metabolism causes (hyperthyroidism, pregnancy, excessive lactation, high levels of serum calcium); and genetic and neonatal causes (Myerson, 1989).

Not only is the soil depleted, but our efforts to supplement with calcium has thrown all our
dietary minerals out of balance: “Interestingly, our focus on getting enough calcium is another factor in
decreased magnesium levels. In a delicate dance of balance, calcium depletes magnesium yet calcium
functions best when enough magnesium is present. Studies indicate that taking a calcium supplement
without enough magnesium can increase the shortage of both nutrients. Researchers have found that
many Americans have five times as much calcium as magnesium in their bodies, although the proper
ratio for optimum absorption of both minerals is two to one” (Breyer, 2008).

Liquids with dissolved magnesium may be the most effective way to quickly restore blood levels of this element. An astonishing British study showed that merely taking Epsom salt baths for twelve minutes a day can raise blood levels. And with some evidence that those who drink hard water have the benefit of improved heart health, it is also interesting that Dasani bottled water has some magnesium sulfate added to improve “mouth feel” (NationMaster, 2003-2005).

The above-mentioned British study was conducted by the University of Birmingham with a small group of subjects. Blood levels of magnesium rose by an average of ten parts per million just after one bath, and rose an average of nearly 40 ppm after a week of daily baths. It seems astonishing that a mineral could cross the skin barrier, but I suspect that the sulfur helped to transfer the mineral.

To quote the study:

In other experiments using excised human skin, we found that sulfate does penetrate across the skin barrier. This is quite rapid so probably involves a sulfate transporter protein... To check this, 2
volunteers wore ‘patches’ where solid MgSO4 was applied directly to the skin and sealed with a waterproof plaster. Plasma/urine analysis confirmed that both Mg and sulfate levels had increased so this is potentially a valuable way of ensuring Epsom salts dosage if bathing is not available.
Interestingly, both volunteers, who were > 60 years old, commented without prompting that ‘rheumatic’ pains had disappeared (Waring, 2004).

Using the skin to “inject” magnesium supplements into one's system opens up a whole new range of options. Suggestions listed in one article to combine it with lotion or coconut oil, to sponge bathe in a solution, or to spray it on oneself like a mist, do not seem so far-fetched after all (EnzymeStuff.com, 2002).

One wonders if magnesium depletion is at the root causes of the little understood phenomenon of fibromyalgia, chronic fatigue syndrome, and other modern ills. It is disappointing to note that studies using magnesium to treat CFS have had mixed results (MotherNature.com, 1998-2005).

One can only hope that our craze for calcium will abate, and be replaced with a healthier concern for a natural, organic, and balanced diet, together with the simple self-treatments our grandmothers used.

(A couple other charts were included in the paper, but they do not transfer well to this format. However, please refer to the U.S. Department of Agriculture's Nutrient
Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl. for a chart of foods rich in magnesium. Also, you may look up the chart of recommended daily allowances for all ages at the Office of Dietary Supplements, National Institutes of Health, 2005.)

SOURCES:
Breyer, Melissa, Amazing Health Benefits of Epsom Salt Baths, Care2 Green Living, April 2008, http://
www.care2.com/greenliving/health-benefits-of-epsom-salt-baths.html .
Epsom Salts, EnzymeStuff.com, 2002 -- updated Aug. 2005,
http://www.enzymestuff.com/epsomsalts.htm .
Golf, S.W., Bender, S., and Gruttner, J. On the significance of magnesium in extreme physical
stress, Institute of Clinical Chemistry and Pathobiochemistry, University Medical School, Justus-
Liebig-University, Giessen, Germany, 1998, abstract at http://cat.inist.fr/?
aModele=afficheN&cpsidt=1638288.
Lack Energy? Maybe It's Your Magnesium Levels, USDA, May 2004, http://www.ars.usda.gov/is/AR/
archive/may04/energy0504.htm . (Reprinted from the May 2004 issue of Agricultural Research
magazine.)
Lukaski, Henry C; Nielsen, Forrest H, Dietary magnesium depletion affects metabolic responses during
submaximal exercise in postmenopausal women, The Journal of Nutrition, May, 2002,
http://findarticles.com/p/articles/mi_7229/is_/ai_n30048561?tag=artBody;col1 (abstract), and as PDF
at http://jn.nutrition.org/cgi/reprint/132/5/930.pdf.
Magnesium, Faqs.org, www.faqs.org/sports-science/Je-Mo/Magnesium.html, undated .
Magnesium, NationMaster.com encyclopedia, 2003-2005, http://www.nationmaster.com/encyclopedia/
Magnesium-sulfate .
Magnesium, MotherNature.com, 1995-2008,
http://www.mothernature.com/Library/Ency/Index.cfm/Id/2879002.
Magnesium, Office of Dietary Supplements, National Institutes of Health, Jan. 2005,
http://ods.od.nih.gov/factsheets/magnesium.asp .
Myerson, Ralph, Magnesium maximizes heart health; magnesium appears to be essential for the
integrity of the heart, Better Nutrition, Dec. 1989,
http://findarticles.com/p/articles/mi_m0860/is_n12_v51/ai_8199735.
Nelson, Terry, The dangers of magnesium deficiency in endurance athletes, Organ Internist, Dec. 2007,
http://findarticles.com/p/articles/mi_m0FDL/is_/ai_n24940334 .
Waring, R.H., Report on Absorption of magnesium sulfate (Epsom salts) across the skin, University of
Birmingham, 2004,
http://www.epsomsaltcouncil.org/articles/Report_on_Absorption_of_magnesium_sulfate.pdf .

Do You Have Tight Ass Syndrome?

Competitive cyclists are prone to a condition facetiously labeled Tight Ass Syndrome. It frequently occurs after a hard effort like a time trial or trying to accelerate on an incline.

It is fairly easy to relieve this cramp by having the patient lie prone on the massage table and sinking an elbow into the glutes, both gluteus maximus and gluteus medius. The pressure causes a reflexive response that dilates the blood vessels and melts the fascia in the myofascial tissues. The immediate release allows the therapist to proceed with neuromuscular therapy techniques on both a prone and side-lying patient.

Cyclists and other sufferers should perform the following stretches while lying on their backs. Bring the knee up and pull it in the direction of the opposite shoulder. Hold for 2 or 3 seconds, or a breath, and let the leg lie down flat. Repeat ten times.

I might add that the patient can use a stretchy band or towel passed under the foot to help lift and guide the leg, if it is painful to lift it. This also helps to achieve a greater angle of stretch once the muscles begin to relax and lengthen.
Best Wishes :) Laura

Massage Treatment for Achilles or Plantar Fasciitis

Plantar fasciitis is a fairly painful condition experienced by many athletes – mainly runner and triathletes but also swimmers, hurdlers and long jumpers. Most sufferers feel pain in the bottom of the foot or arch when then get up in the morning.

Inflammation causes adhesions to form; then more adhesions build up and stick together. As a result, the athlete begins to lose range of motion, and usually loses the strength in pushing off with their feet.

Massage therapy can help with cases of Plantar Fasciitis. Find someone with training in myofascial release and neuromuscular therapy to break up adhesions and restore blood flow.

Myofascial release can be applied to the Achilles tendon or other connective tissue, even tho it normally is used on muscle that has adhesions or some kind of restriction in movement. Neuromuscular therapy is often effective on hidden spasms or trigger points in the muscles around the Achilles or foot.

Myofascial release is also gentler than trigger point therapy because it does not dig as deep or hold pressure on a spot as long. It is not necessary to dig deep to effect a release. Rather, warming up the tissues and separating the fibers is key to treating this condition.

Two or three sessions should be enough to know whether this approach is helping the sufferer. Not that one will be cured that quickly, but the patient should feel at least a 20 percent improvement in range of motion after that time. Warm Epsom salt foot soaks are also helpful.
Best wishes :) Laura

Do You Play Basketball or Volleyball? How to Improve Your Jumping Ability

One of the biggest desires of anyone who plays sports that involve some jumping, such as basketball or volleyball, is how to improve their jumping ability. Getting the edge on the rebound, or going vertical to hit that high volley, is a valuable skill in an athlete's arsenal.

I once went to school with a kid who was the best natural standing-long-jumper I ever saw. He was one of the smallest kids in class, but he bent his body like a grasshopper and sprang forward. He could jump more than his height, and that is pretty good for a grade schooler with no real training.

Too many athletes work on just their glutes or their legs. The truth is that several muscle groups are involved in jumping, and some of those muscles maybe a surprise to you.

OK, let's list them here. Abdominals. Calf muscles. Hamstrings. Quads. And finally glutes, the ones that you thought were the prime movers in this event. The middle three muscles listed are all leg muscles, no surprise there. But yes, abs are important too for jumping. If you want a super vertical jump you will need to work on all these muscles.

Let me briefly go over each muscle group to explain how they help in jumping.

The abdominals: Why do you think that most people bend over a bit before attempting a leap? The abs act a spring; you coil it by bending the waist, and extend it in the leaping motion.

The calf muscles: The calf is really two muscles, the gastrocnemius and the soleus, which join together at the bottom to form the Achilles tendon. But for our purposes, we will lump them together here and just call them calf muscles. How do you train your calf muscles to jump better? Simple exercises like jumping rope, toe raises, and rapid (or running) up stairs will do it.

The hamstrings: Sitting at the computer all day will tend to shorten your hamstrings, so get up and walk during your breaks. Simple stretches are called for here: stand against a wall and bend over for a couple of breaths. Your hamstrings and back muscles should relax and you should be able to do a deeper stretch. You can also lie on the floor and use a stretchy band or towel to support your leg as you make bigger and bigger circles.

The quads: Athletes often overwork these muscles to the point where their legs are unbalanced. Bunched up muscles are not as efficient at jumping as muscles that have been lengthened. This is a very important point so let me try to say it another way: the longer a muscle is, the more potential power it has. Running and jumping are good exercise, but you need to balance that with systematic stretching to not only increase power, but prevent injury.

And finally, glutes: There are actually three sets of glute muscles: one set is used to straighten your body or to stand upright, another set to move the leg to the outside, and another set to turn the leg inward. But the first set is the one that is primarily involved in jumping.

You can exercise all of the above by getting on a full-body press, the kind of machine where your back and feet have to push in opposite directions. This gets all the muscles coordinated in a motion that is similar to jumping. Build up gradually as far as weights go, and only do about 25 reps at a time. I have found that doing fewer reps, but doing them more often during the day, will improve strength quicker than exhausting yourself with hundreds - and then not being able to do ANY the next day because you are so sore.

The other major tip I want to pass along is to start on a program of yoga if you want a long career in any sport. Do you recall the name Kareem Abdul Jabbar? One of the notable things about his career, other than total points scored, was that he was rarely out injured. Did you know that he long studied yoga to improve his balance and flexibility? I recall seeing a picture of him in a magazine in a one-legged standing pose.

Yoga is a secret advantage in sports because number one, it tends to reduce injuries, and second, it improves flexibility and balance. Just doing basic beginner level exercises are a big help in reducing soreness and improving efficiency. Your muscles may bulge less, but it is more important to have more playing minutes over the course of a season if you are to have an impact on the team.

Best wishes :) Laura.

Massage Was Key to Olympic Swimmers' Success; Massage Even Helps Rabbits!

Can you believe it? A study used rabbits to test the benefits of massage on athletic recovery. The rabbits were exercised on a device that simulated running downhill. Afterward, one group received Swedish massage while the control group did not (but did receive rest). The massaged group had improved function, less swelling, and less inflammation than the non-massaged rabbits.

Just so you know, rabbits are not the only ones getting massage. I wrote earlier about the massage schedule for the swim team in the Olympics. Champ Michael Phelps received two massages a day while in Beijing. Dara Torres had massage therapists on standby.

More than half of the team members of the St. Louis Rams seek massage either for pre-event or post-event therapy, or both. Unfortunately the team does not have staff massage therapist, and the players must seek out their own professionals.

To quote a recent article, 'Before athletic events, a massage therapist can help athletes warm up by jostling and stretching the muscles and using circular friction and simple compression on specific body parts. This can continue, only more gently, during competition when the muscles are fatigued. And after an event, Swedish massage is best, Riberio said.'

To read the complete article from St. Louis Today, go to http://preview.stltoday.com/stltoday/lifestyle/stories.nsf/0/cdfd36120bc39359862574c50072ca54?OpenDocument&Click=.

Sports Massage and the Olympics

A recent story in the massage journal offered a glimpse into the inside world of sports massage at the highest levels of sport. In this case, the sport was swimming, and the place was the USA Olympic Trials in Omaha, Nebraska the first week of July.

Each morning the swimmers reported first to an area with 25 massage tables at the ready। Here they received pre-event massages before warming up with an hour or so of swimming. The swimmers then focused on the finer points with the help of the coaches, and finally squeezed into their Speedo racing suits. Oof!

More massages are given the athletes both before and after they race। Swimmers go from the race to a cool-down pool to a post-race massage. Then another crew of massage therapists was available at the hotel to work on the athletes during the afternoon break. THEN the swimmers go back to the pool at 5 pm to repeat the whole cycle again.

It is a grueling and demanding regime for the athletes and the massage therapists alike। The therapists must be experienced and adept enough to handle “emergency” requests for treatment when the next race may be five minutes away. How do you fix a muscle cramp in so short a period? It isn’t easy!

One typical cramp that is common with swimmers is that after turning their heads to the left for a breath through thousands of lap, the swimmer may not even be able to turn the head to the right! But this is very similar to the cramp that office workers get after working with a phone clamped between their head and shoulder all day.

It is always a good feeling to know that you have helped someone to do their best in an athletic event, even if they did not win or make the finals. For most, it is enough to have achieved a personal best.