POTASSIUM & MAGNESIUM CITRATE: The Missing Link in Pre- and Post-Workouts!
Posted on July 11 2018
By Steve Blechman
What amazes me the most when looking at pre- and post-workout products on the market today is that they all are lacking in adequate amounts of the electrolytes: potassium and magnesium! Most pre-workouts contain stimulants such as caffeine, which can increase heart rate and blood pressure in susceptible individuals. Potassium and magnesium have been shown to lower blood pressure, likely due to the capacity to increase vasodilation, which reduces blood pressure. Research shows that 400 mg of caffeine is best for increasing aerobic and anaerobic performance! This is the same amount found in AML PRE-WORKOUT®. AML PRE WORKOUT® also contains 8 grams of citrulline malate, 800 mcg (micrograms) of folic acid as well as grape skin extracts, which have been shown to be powerful stimulators of nitric oxide for an added influence on vasodilation and performance enhancement.
Each serving of AML PRE WORKOUT® and AML POST WORKOUT® contains 500 mg of potassium from potassium citrate and 100 mg of magnesium from magnesium citrate. Research has shown that dietary potassium and magnesium can lower blood pressure. Also, increased potassium and magnesium intake promotes vasodilation by increasing nitric oxide and prostacyclin leading to improved blood flow, endothelial function and lower blood pressure.
Potassium and magnesium citrate have the capacity to bolster cardiovascular performance for improved endurance. Furthermore, potassium and magnesium citrate have been shown to improve exercise performance by buffering lactic acid buildup in muscle, further improving exercise performance, power and strength. Potassium and magnesium citrate act as a blood buffer by increasing pH in the extracellular environment and increasing the gradient between the blood and active muscle.
Magnesium is a mineral involved in more than 300 metabolic reactions. It promotes protein synthesis, regulates energy production, oxygen uptake, central nervous system function, electrolyte balance, glucose metabolism, insulin function and muscle activity, including the heart. Low potassium and magnesium levels may cause muscle cramps. Also, long-term treatment with potassium citrate has been shown to be effective in prevention of kidney stones. Excessive exercise causes fluid loss and dehydration and can increase the risk of kidney stones because of dehydration. Adequate potassium and magnesium citrate can help prevent kidney stones. Also, potassium citrate has been shown to prevent kidney stones in people on a high-fat, low-carb ketogenic diet. A low-carbohydrate, high-protein diet can also increase acid load in the blood. Urinary magnesium levels, urinary citrate and pH are decreased. Hyperacidity can cause chronic acidosis and enhance muscle protein breakdown and bone loss. Intense training and adequate potassium and magnesium citrate might protect against metabolic acidosis in athletes consuming large amounts of protein.
A study from the University of Parma, Italy found that magnesium levels were highly related to levels of the anabolic hormones testosterone and IGF-1 in men (International Journal Andrology, published online June 15, 2011). Highly active people may develop magnesium and potassium deficiencies because of excess losses in sweat and urine.
Sodium bicarbonate has been shown to improve anaerobic performance and strength by buffering lactic acid. The problem with sodium bicarbonate is that it is not well tolerated and causes gastrointestinal (GI) discomfort. Potassium and magnesium citrate is a preferred buffering agent and well tolerated by the GI tract.
Potassium and magnesium citrate are osmoprotectants when combined with the osmolytes: creatine monohydrate and betaine. Creatine monohydrate and betaine enhances muscle hydration, maintains cell volume and fluid balance. AML PRE-WORKOUT® and AML POST WORKOUT® formulas improve fluid balance in muscle for greater strength gains and muscle protein synthesis. Potassium and magnesium citrate is a vital aid in pre- and post-workout formulas. It’s clearly the missing link in pre- and post-workout formulas!
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