Magnesium: A Key Mineral for Enhanced Workout Recovery?

Magnesium: A Key Mineral for Enhanced Workout Recovery?
Photo by MIND FAVOUR / Unsplash

When it comes to boosting workout recovery, every athlete looks for an edge. Magnesium, a vital mineral, has been gaining attention for its potential benefits in sports recovery. A study conducted on professional cyclists provides insight into how magnesium supplementation might influence muscle recovery.

Study Overview

The study, titled "Impact of Magnesium Supplementation in Muscle Damage of Professional Cyclists Competing in a Stage Race," offers a unique glimpse into this area. Researchers focused on whether daily magnesium intake could alleviate muscle damage during a grueling 21-day cycling race.

Magnesium's Role in Muscle Health

Magnesium plays a crucial role in muscle function, including energy production and electrolyte balance. It's theorized that increased magnesium levels can help reduce muscle damage and speed up recovery.

Research Findings

Participants were given 400 mg of magnesium daily. Blood samples collected throughout the race indicated changes in muscle damage markers. The results suggested that magnesium supplementation could indeed have protective effects against muscle damage.

Practical Implications

For athletes and fitness enthusiasts, these findings highlight the potential of magnesium in enhancing recovery. Including magnesium-rich foods or supplements might be a wise strategy for improving post-workout recovery.


While the study presents promising evidence, it's essential to remember that individual responses to supplements can vary. Additionally, a study performed in professional cyclists likely doesn't correlate perfectly to results in amateur athletes. Consulting with a healthcare provider before starting any new supplement regimen is always recommended.

If you're ready to give magnesium supplementation a go, my favorite option is taking a before bed ZMA (zinc, magnesium & aspartate) supplement. I find that it helps me sleep, stay asleep and reduces muscle cramps.