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Magnesium für Muskelaufbau: wann und wie viel? Zum Inhalt springen Keine Werbung, dafür Partnerlinks!
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Magnesium wird in erster Linie als günstiges und probates Mittel gegen wiederkehrende Muskelkrämpfe genutzt. Dass der Mineralstoff für Muskelaufbau und weitere Sportarten noch ganz andere Dinge leisten kann, wissen die Wenigsten.
Wie genau unterstützt Magnesium Muskelaufbau und welche Regeln gilt es bei der Supplementation zu beachten, um den optimalen Effekt zu erzielen? Das finden wir heraus.
Ist Magnesium gut für den Muskelaufbau? Magnesium sorgt für die Entspannung des Muskels und ist damit unerlässlich für die Wiederherstellung der Muskelfunktion nach dem Muskelaufbautraining. Da der Muskelaufbau nicht in einem unter Spannung stehenden Muskel einsetzen kann, ist die bestmögliche Entspannung des Muskels entscheidend für den Trainingserfolg.
Magnesium und Muskelaufbautraining stehen in einer Wechselwirkung: durch die Ausführung des Trainings wird der Bedarf an Magnesium erhöht. Gleichzeitig kann eine ausreichende Zufuhr des Mineralstoffs zu verbesserten Leistungswerten im Sport, auch beim Krafttraining, führen.
Magnesium hat einen positiven Einfluss auf die Bioaktivität von Testosteron, IGF-1 (insulin-like growth factor) und Sexualhormone . Auch dies ist in Studien nachgewiesen.
Darüber hinaus hat Magnesium einen indirekten Effekt auf den Muskelaufbau durch seinen Einfluss auf verschiedene Prozesse, welche die Infektanfälligkeit des Körpers senken. Hierzu gehört zum Beispiel die Aktivierung von Vitamin D, welches über die Haut oder die Nahrung aufgenommen wird.
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Magnesium-L-Theonat Magnesium Bisglycinat Magnesium Taurat Laborgeprüft Hochdosiert 220 mg /Einnahme (4 Kapseln) Wann brauchen Muskeln Magnesium? Um sich optimal auf den Muskelaufbau auszuwirken, sollte das Magnesium schon während des Trainings verfügbar sein.
Zwar wird es beim Hypertrophietraining selten zu Muskelkrämpfen kommen, die bestmögliche Relaxation sorgt aber für genau die Performance beim Training, die langfristig Muskelmasse generiert.
Der (Wieder-)Aufbau der Muskulatur beginnt mit Ende der Belastung des Muskels. Ab diesem Punkt und vor allem in der anschließenden Nachtruhe entfaltet das Magnesium für den Muskel seine volle Wirkung.
Magnesium vor oder nach dem Training einnehmen? Damit das Magnesium schon während des Krafttrainings verfügbar ist, sollte es spätestens eine Stunde vor dem Training eingenommen werden.
Die Resorption des Magnesium beginnt etwa eine Stunde nach dem Einnahmezeitpunkt und erreicht zwei bis zweieinhalb Stunden nach Einnahme ihren Höhepunkt. Nach sechs Stunden ist die Aufnahme zu ca. 80% abgeschlossen.
Für eine optimale Wirkung des Magnesiums auf den Muskelaufbau sollten aber mindestens zwei Aufnahmezeitpunkte am Tag gewählt werden.
Zum einen verbessert sich die Resorption mit kleineren Aufnahmemengen. Eine Studie zeigt, dass die Aufnahme von 370 mg eine Effizienz von 30 – 50% generiert. Bei höheren Mengen kann diese Effizienz unter 20% sinken.
Allerdings auch über 80% steigen, wenn die Menge verringert wird.
Wie bei den meisten Nahrungsergänzungsmitteln gilt also auch hier: exzessive Einnahmemengen verwandeln sich in teuren Kot.
Außerdem ist zur Unterstützung der oben beschriebenen Prozesse ein zweiter Aufnahmezeitpunkt vor der Nachtruhe, bestenfalls mit dem Abendessen, sinnvoll. Zumal Magnesium einen ruhigen und erholsamen Schlaf fördert.
Wie Magnesium einnehmen? Die beste Resorption des Magnesiums wird bei gleichzeitigem Verzehr einer proteinreichen und fettreichen Mahlzeit erzielt. Eher ungünstig sind ballaststoffreiche Lebensmittel und Mineralien, die der Aufnahme entgegenwirken können.
Anstatt das Magnesium einfach mit Wasser herunterzuspülen, sollte es also idealerweise mit einer Mahlzeit verzehrt werden. Das wird vielen Bodybuildern entgegenkommen, die ohnehin eine Pre-Workout Mahlzeit und ein proteinreiches Abendessen auf dem Speiseplan haben.
Grundsätzlich scheint dieser Punkt für die Resorption des Mineralstoffs aber weniger entscheidend als die Aufnahmemenge (s. o.).
Was führt zu Magnesiumverlust? In Bezug auf Muskelaufbau macht Magnesium sich vor allem dann bemerkbar, wenn es nicht oder nicht in ausreichenden Mengen vorhanden ist.
Für gezielten Muskelaufbau ist ein komplexes Zusammenspiel von inneren (körpereigenen) und äußeren (Umwelt-) Faktoren notwendig. Professioneller Muskelaufbau ist eine Wissenschaft.
Der Hobbysportler muss dieses Zusammenspiel nicht vollständig erfassen, die wenigsten Profis tun das, er sollte aber auf Spurensuche gehen, wenn es mit der Hypertrophie nicht so klappt wie gedacht. Eine Ursache könnte Magnesiummangel sein.
Was kann zu einem Mangel an Magnesium führen? Zu viel Koffein Zu viel Phosphorsäure (gezuckerte Getränke) Zu hohe Salzaufnahme Extremes Schwitzen Regelmäßiger Alkoholgenuss Andauernder Stress Einnahme von Antibiotika
Nun will ich damit keinesfalls sagen, dass man als Kraftsportler aufhören muss Kaffee zu trinken oder sogar auf Salz verzichten sollte. Ich bin aber überzeugt, dass ein Zusammenspiel diverser Faktoren dazu führen kann, dass der Körper mit Magnesium unterversorgt ist und Muskelaufbau dadurch erschwert wird.
Mein Körper entscheidet sich zum Beispiel bei jeder Sportausübung zu schwitzen als wenn es um das nackte Überleben ginge. Ich trinke bescheidene Mengen Kaffee, aber dann und wann auch mal Alkohol und natürlich habe ich auch mal Stress.
Dieser Verlust an Magnesium kann sicherlich durch gute Ernährung ausgeglichen werden, aber das sollte dann auch passieren, sonst drohen Einbußen beim Trainingserfolg.
Wie macht sich Magnesiummangel bemerkbar? Sportler bemerken Magnesiummangel am häufigsten durch Muskelkrämpfe und Schlafstörungen.
Dabei sind die auftretenden Krämpfe, beim Sport, manchmal sogar nachts, eine direkte Folge des Mangels. Wie eingangs beschrieben, kommt dem Magnesium bei Muskelkontraktion die Aufgabe zu, die Spannung im Muskel wieder zu lösen.
Kein Magnesium, kein Lösen der Spannung: Muskelkrampf.
Darüber hinaus können indirekte Folgen aus chronischem Magnesiummangel entstehen, zum Beispiel eine verstärkte Anfälligkeit für Infekte. Nicht immer lassen sich Erkrankungen einer direkten Ursache zuordnen, weswegen hier manchmal ein wenig Detektivarbeit gefragt ist.
Leider sind gewöhnliche Bluttests wenig aussagekräftig bezüglich der tatsächlichen Menge an Magnesium im Körper, da dieses eben nicht nur im Blut, sondern im ganzen Körpergewebe (z. B. 60% in den Knochen) gespeichert wird.
Im Bedarfsfall sollte beim Hausarzt spezifisch nach einem Test der Magnesiumwerte gefragt werden.
Wie hoch sollten Magnesiumwerte sein? Der Normalbereich für Magnesiumwerte im Blut liegt zwischen 0.85 und 1.10 mmol/L, beziehungsweise 1.7 – 2.2 mg/dL.
Die festgestellten Werte können nach Tagesform und Gesundheitszustand variieren. Eine einmalige Messung gibt in der Regel keinen Aufschluss über chronische Erkrankungen. Bei wiederholt niedrigen oder auch zu hohen Werten ist ärztlicher Rat (nicht das Internet) entscheidend für das weitere Vorgehen.
Die empfohlene Einnahmemenge von Magnesium pro Tag liegt für Männer zwischen 400 und 420 mg, für Frauen zwischen 310 und 320 mg.
Bei einer allgemeinen Empfehlung können individuelle Bedürfnisse, die sich aus dem Lebensstil (s. o.) und sportlicher Aktivität ergeben natürlich nicht berücksichtigt werden. Es ist davon auszugehen, dass der Bedarf für Sportler, gerade aufgrund vermehrter Schweißbildung, deutlich höher liegt.
Hierüber kann eine Messung bei Bedarf Aufschluss geben.
So viel Magnesium braucht man für den Muskelaufbau Verbraucherstichproben zeigen , dass selbst junge deutsche Männer nur etwa 85 – 90% der empfohlenen Menge Magnesium täglich zu sich nehmen. Da die Resorption mit dem Alter abnimmt, ist davon auszugehen, dass ältere Semester höhere Defizite aufweisen.
Hinzu kommt der hier nicht bezifferbare Verlust von Magnesium durch Muskelaufbautraining oder andere schweißtreibende Aktivitäten. Von Ausdauersportlern ist bekannt, dass auch über den Urin mehr Magnesium ausgeschieden wird als bei weniger aktiven Menschen.
Werden diese Defizite nicht über die Ernährung ausgeglichen, können so bei Sportlern schnell Defizite im dreistelligen Milligrammbereich entstehen.
Als Unterstützung im Muskelaufbau sollten Magnesiumdosierungen im Bereich 100 – 200 mg , auch abhängig vom Körpergewicht, ausreichend sein, sofern kein Grund für ein schweres Defizit vorliegt.
Ganz wichtig: bei den hier gemachten Angaben handelt es sich um allgemeine Empfehlungen bezüglich des reinen Mineralstoffs . Die Menge der eingenommenen Magnesiumverbindung muss dafür deutlich höher sein. Bei dem von mir bevorzugten Produkt enthalten 2000 mg (4 Kapseln) 220 mg reines Magnesium.
Diese Werte sind üblicherweise der Verpackung zu entnehmen.
Sollte man jeden Tag Magnesium nehmen? Wer Magnesium zum Ausgleich eines Defizits und zur Unterstützung der sportlichen Leistung einnimmt, sollte dies täglich tun und zwar über einen längeren Zeitraum.
Zur Bindung des Mineralstoffs muss der Körper entsprechende Moleküle bereitstellen. Bis der Organismus in dieser Weise konditioniert ist und die biochemischen Anpassungen vorgenommen sind, vergehen bei täglicher Einnahme etwa vier Wochen .
Erst nach einem Monat können sich gewünschte Effekte überhaupt in voller Stärke einstellen. Ein vorläufiger Einnahmezeitraum von mindestens 90 scheint sinnvoll, um die Auswirkung des Magnesiums auf den Muskelaufbau zu beobachten.
Kann man Magnesium überdosieren? Man kann Magnesium, wie jeden anderen zugeführten Stoff, überdosieren. Bestenfalls ist das ärgerlich, weil teure Nahrungsergänzungsmittel verschwendet werden, schlimmstenfalls kann es zu gesundheitlichen Folgen führen.
Symptome einer akuten Überdosierung mit Magnesium:
Durchfall Übelkeit und Erbrechen Niedriger Blutdruck Lethargie Herzstillstand Überlegt man sich, dass in Studien Probanden problemlos Dosen von 1000 mg und mehr verabreicht werden, scheint das Risiko für gesunde Menschen an schweren Symptomen zu leiden, eher gering. Problematisch wird es bei einer Niereninsuffizienz, wenn überschüssiges Magnesium nicht ausreichend auf dem üblichen Weg aus dem Körper gebracht werden kann.
Dosierungen durch Nahrungsergänzungspräparate bis 200 mg täglich sind für gesunde Menschen zumeist problemlos. Veränderungen der Konsistenz von Ausscheidungen bis hin zum Durchfall sind hier ein erstes Warnsignal, dass man es übertrieben hat.
Hilft Magnesium bei Muskelkater? Ja, mehrere Studien bestätigen den positiven Effekt einer kontrollierten und regelmäßigen Einnahme von Magnesium auf Muskelkater nach dem Sport und einen positiven Einfluss auf die wahrgenommene Erschöpfung beim und nach dem Training.
Zudem kann der Mineralstoff die Erholungszeit nach dem Training verkürzen und sich positiv auf Entzündungsmarker auswirken.
Welches Magnesium für Kraftsport? Magnesium existiert als Nahrungsergänzungsmittel in unterschiedlichen Darreichungsformen und Verbindungen. Da die Aufnahme des Mineralstoffs im Dünndarm geschieht, sind Kapseln grundsätzlich der Tabletten- oder Pulverform vorzuziehen.
Auf dem Markt haben sich verschiedene Verbindungen etabliert, denen jeweils eine bessere Absorption in den verschiedenen Regionen des Körpers nachgesagt wird. Dazu sollte erwähnt werden, dass die Studienlage diesbezüglich in den meisten Fällen recht dünn ist.
Ein guter Magnesium-Komplex* kann Abhilfe schaffen, wenn man keine Lust hat, sich tief in die Materie zu graben.
Magnesiumoxid Die anorganische Verbindung Magnesiumoxid findet in vielen Magnesiumpräparaten Verwendung. Sie ist günstig in der Produktion und gut verträglich, gilt aber allgemein als schlechter resorbierbar als organische Verbindungen.
Magnesiumcitrat Magnesiumcitrat ist so eine organische Verbindung. Sie weist in Bezug auf Verträglichkeit und Produktion ähnliche Eigenschaften auf wie das Magnesiumoxid, hat aber eine deutlich höhere Bioverfügbarkeit.
Die über den Urin festgestellte Magnesiumausscheidung, als Maßstab für die Bioverfügbarkeit, war in einer Vergleichsstudie mit Magnesiumoxid 3,5 mal so hoch.
Magnesium-L-Threonat Magnesium-L-Threonat ist eine auf dem Markt relativ neue Verbindung des Mineralstoffs mit Threonat, ein Metabolit der Ascorbinsäure (bekannt als Vitamin C).
Im Labor wurde eine besonders hohe Wirkung dieser Kombination im Gehirn nachgewiesen, wodurch motorische Defizite verbessert und der Dopaminlevel erhöht wurde. Diese Test wurden meines Wissens aber bisher nur an Nagern durchgeführt.
An Menschen wurde das Präparat recht vielversprechend im Hinblick auf Neuropathien (z. B. Gedächtnisverlust) getestet. Über die rein sportliche Verwendung hinaus könnte Magnesium Threonat sich also durchaus positiv auch auf kognitive Leistungen auswirken.
Magnesiumbisglycinat In der Form als Magnesiumbisglycinat wird der Mineralstoff an die nicht-essentielle Aminosäure Glycin gebunden, um so eine natürliche Darreichungsform für den Körper zu simulieren und die Aufnahme zu erhöhen.
Weiter oben hatte ich ja bereits erwähnt, dass proteinreiche Nahrung die Aufnahme des Magnesiums fördern kann.
Die korrekte Bezeichnung Magnesiumbisglycinat, nicht Glycinat, weist auf die Verbindung mit zwei Glycin Molekülen hin. Das beidseitige andocken der Aminosäure führt dann zum gewünschten Effekt der erhöhten Löslichkeit.
In Studien wurden bis zu acht Stunden nach der Einnahme signifikant höhere Magnesiumwerte im Blut nachgewiesen, wenn anstatt reinem Magnesiums eine Bisglycinat-Verbindung eingesetzt wurde.
Magnesiumtaurat Bei Magnesiumtaurat handelt es sich um Magnesiumsalz der Aminosulfonsäure Taurin. Letzteres dürfte vielen Sportlern aus Energy Drinks bekannt sein.
Auch beim Magnesiumtaurat ist die Bioverfügbarkeit gegenüber herkömmlichen Verbindungen, zum Beispiel Magnesiumoxid, nachweisbar erhöht. Genutzt wird diese Verbindung aber vor allem wegen der positiven Auswirkungen auf die Blutgefäße und die regulierende Wirkung auf den Herzrhythmus.
Der Schutz des Herz-Kreislauf-Systems, die antioxidative Wirksamkeit sowie die in Studien nachgewiesene positive Auswirkung auf den Blutdruck, auch bei vorhandener Hypertonie, machen das Magnesiumtaurat zu einem wirkungsvollen Nahrungsergänzungsmittel für alle, die in diesem Bereich Probleme haben oder erst gar nicht haben wollen.
Fazit Die wichtigsten Informationen in Kürze:
Magnesium wird für über 300 chemische Reaktionen im Körper benötigt, viele davon sind relevant für den Muskelaufbau. Der Mineralstoff beeinflusst die Bioaktivität von Testosteron, IGF-1 und verschiedener Sexualhormone. In der Bevölkerung gibt es eine breite Unterversorgung mit dem Stoff, der unter Sportlern mutmaßlich deutlich höher ist. Die tägliche Einnahmen als Nahrungsergänzung über einen längeren Zeitraum kann das Muskelaufbautraining positiv beeinflussen. Magnesiumverbindungen und -komplexe haben darüber hinaus in Studien bestätigte positive Auswirkungen auf die Gehirnfunktion und das Herz-Kreislauf-System. Die Supplementierung kann also durchaus hilfreich sein für alle, die entweder mit der Nahrung keine ausreichenden Mengen des Minerals zuführen können oder über sportlichen Aktivität oder sonstige Besonderheiten des Lebensstils viele Mineralien verlieren – oder beides.
Da der Körper etwa vier Wochen benötigt, um sich auf die höheren Mengen an Magnesium einzustellen, ist ein Testzeitraum von mindestens 90 Tagen zu empfehlen, in welchem die Auswirkungen des Magnesiums auf das Training, die Erholungsphase und natürlich den Muskelaufbau beobachtet werden.