Department of Kinesiology, University of Alabama in Huntsville, Huntsville, Alabama.
Department of Kinesiology, University of North Alabama, Florence, Alabama; and.
J Strength Cond Res. 2022 Aug 1;36(8):2198-2203. doi: 10.1519/JSC.0000000000003827. Epub 2020 Oct 1.
Reno, AM, Green, M, Killen, LG, O'Neal, EK, Pritchett, K, and Hanson, Z. Effects of magnesium supplementation on muscle soreness and performance. J Strength Cond Res 36(8): 2198-2203, 2022-This double-blind, between-group study examined effects of magnesium (Mg) supplementation (350 mg·d -1 , 10 days) on muscle soreness and performance. College-aged male ( n = 9) and female ( n = 13) subjects completed baseline and posttreatment eccentric bench press sessions inducing fatigue/soreness followed by performance sessions (total volume and repetitions to failure [RTF] [65, 75, and 85% of 1 repetition maximum]) 48 hours later with perceptual measures. Subjects estimated soreness using a Delayed Onset of Muscle Soreness scale by striking a vertical line on a 6-cm horizontal line (at 24, 36, and 48 hours post trial) from 0-no soreness to 6-intolerable soreness. Results are presented as means ± SD (alpha ≤0.05). Mg significantly reduced (∼1-2 units lower on a 6-point scale) muscle soreness from the baseline eccentric to postintervention trial 24, 36, and 48 hours with no significant change for placebo (Pla) group. Performance approached significance for total RTF ( p = 0.06) and 65 and 75% RTF ( p = 0.08) (Mg vs. Pla). Perceptual responses for session rating of perceived exertion and acute rating of perceived exertion were significant for Mg (5.1 ± 2.4 to 4.1 ± 2.0) vs. Pla (5.0 ± 1.8 to 5.5 ± 1.6). Perceived recovery after supplementation was improved vs. baseline for Mg (5.4 ± 2.2 to 7.5 ± 2.3) but not for Pla (6.2 ± 2.4 to 7.2 ± 3.3). Results show significantly reduced muscle soreness, session rating of perceived exertion, acute rating of perceived exertion, and improved perceived recovery after Mg (vs. Pla) supplementation and some evidence for positive performance impact.
里诺、AM、格林、M、基伦、LG、奥尼尔、EK、普里切特、K 和汉森、Z. 镁补充对肌肉酸痛和表现的影响。J 力量与调节研究 36(8):2198-2203，2022-本双盲、分组研究考察了镁（Mg）补充（350mg·d -1 ，10 天）对肌肉酸痛和表现的影响。大学生年龄的男性（n=9）和女性（n=13）受试者在基线和治疗后进行了偏心卧推，使肌肉疲劳/酸痛，然后在 48 小时后进行了性能测试（总容量和失败次数[RTF] [65、75 和 85%的 1 次重复最大值]），同时进行了感知测量。受试者使用延迟性肌肉酸痛量表通过在 6 厘米的水平线上垂直划线来估计酸痛（从 0-无酸痛到 6-无法忍受的酸痛）。结果以平均值±SD（α≤0.05）表示。镁显著降低了（6 分制量表上降低了约 1-2 分）从基线偏心到干预后 24、36 和 48 小时的肌肉酸痛，而安慰剂（Pla）组没有明显变化。总 RTF（p=0.06）和 65%和 75% RTF（p=0.08）的表现接近显著（Mg 与 Pla）。对于感觉运动评分和急性感觉运动评分，Mg（5.1±2.4 到 4.1±2.0）与 Pla（5.0±1.8 到 5.5±1.6）相比，感觉运动评分显著。与基线相比，补充后恢复的感知得到了改善（Mg：5.4±2.2 到 7.5±2.3），但 Pla 组没有（6.2±2.4 到 7.2±3.3）。结果表明，镁（与 Pla 相比）补充后肌肉酸痛、感觉运动评分、急性感觉运动评分显著降低，恢复感知改善，并且有一些证据表明对表现有积极影响。
