{"id":165831,"date":"2020-04-08T00:00:00","date_gmt":"2020-04-07T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/"},"modified":"2022-10-10T12:12:05","modified_gmt":"2022-10-10T10:12:05","slug":"jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/","title":{"rendered":"Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/#Proc_spime\" title=\"Pro\u010d sp\u00edme?\">Pro\u010d sp\u00edme?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/#Co_se_s_nami_deje_behem_spanku\" title=\"Co se s n\u00e1mi d\u011bje b\u011bhem sp\u00e1nku?\">Co se s n\u00e1mi d\u011bje b\u011bhem sp\u00e1nku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/#Vyznam_spanku_pro_zdravi\" title=\"V\u00fdznam sp\u00e1nku pro zdrav\u00ed\">V\u00fdznam sp\u00e1nku pro zdrav\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/#Vliv_spanku_na_svaly\" title=\"Vliv sp\u00e1nku na svaly\">Vliv sp\u00e1nku na svaly<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Sp\u00e1nek&nbsp;<\/strong>je kl\u00ed\u010dovou sou\u010d\u00e1st\u00ed na\u0161eho \u017eivota a bez plnohodnotn\u00e9ho sp\u00e1nku se&nbsp;<strong>organismus&nbsp;<\/strong>nedok\u00e1\u017ee dostate\u010dn\u011b&nbsp;<strong>zregenerovat.&nbsp;<\/strong>Je obzvl\u00e1\u0161t\u011b&nbsp;<strong>d\u016fle\u017eit\u00fd pro sportovce,&nbsp;<\/strong>proto\u017ee&nbsp;<strong>tr\u00e9nink unavuje t\u011blo&nbsp;<\/strong>a&nbsp;<strong>svaly pot\u0159ebuj\u00ed&nbsp;<\/strong>krom\u011b \u017eivin i&nbsp;<strong>\u010das na svou obnovu.&nbsp;<\/strong>P\u0159e\u010dt\u011bte si o&nbsp;<strong>v\u00fdznamu sp\u00e1nku,&nbsp;<\/strong>jeho \u010d\u00e1stech, ale i&nbsp;<strong>v\u00fdhod\u00e1ch&nbsp;<\/strong>pro svaly a&nbsp;<strong>rad\u00e1ch, jak ho zlep\u0161it.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_spime\"><\/span><strong>Pro\u010d sp\u00edme?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clov\u011bk pot\u0159ebuje pro sv\u00e9 p\u0159e\u017eit\u00ed p\u0159ij\u00edmat&nbsp;<strong>\u017eiviny a tekutiny,&nbsp;<\/strong>av\u0161ak mezi&nbsp;<strong>z\u00e1kladn\u00ed lidsk\u00e9 pot\u0159eby&nbsp;<\/strong>pat\u0159\u00ed i&nbsp;<strong>sp\u00e1nek.&nbsp;<\/strong>P\u0159ibli\u017en\u011b&nbsp;<strong>t\u0159etinu sv\u00e9ho \u017eivota&nbsp;<\/strong>str\u00e1v\u00edme v posteli a snaha&nbsp;<strong>obej\u00edt sp\u00e1nek&nbsp;<\/strong>by v\u00e1s nejprve dovedla do&nbsp;<strong>psychotick\u00e9ho stavu,&nbsp;<\/strong>a n\u00e1sledn\u011b by skon\u010dila&nbsp;<strong>smrt\u00ed.&nbsp;<\/strong>Rekord v nejdel\u0161\u00edm obdob\u00ed bez sp\u00e1nku dr\u017e\u00ed&nbsp;<strong>Randy Gardner,&nbsp;<\/strong>kter\u00fd je mimochodem st\u00e1le na\u017eivu.&nbsp;Randymu se v roce 1965 poda\u0159ilo vydr\u017eet&nbsp;<strong>v bd\u011bl\u00e9m stavu 11 dn\u00ed a 24 minut.&nbsp;<\/strong>V posledn\u00ed f\u00e1zi experimentu m\u011bl&nbsp;<strong>rozt\u0159\u00ed\u0161t\u011bn\u00e9 my\u0161len\u00ed,&nbsp;<\/strong>jeho&nbsp;<strong>\u0159e\u010d&nbsp;<\/strong>byla&nbsp;<strong>nesrozumiteln\u00e1&nbsp;<\/strong>a nedok\u00e1zal \u0159e\u0161it jednoduch\u00e9 matematick\u00e9 \u00falohy d\u00e9le ne\u017e p\u00e1r minut.&nbsp;Sp\u00e1nek je pro \u010dlov\u011bka velmi pot\u0159ebn\u00fd z mnoha d\u016fvod\u016f, a jeho nedostatek vede ke sn\u00ed\u017een\u00ed \u017eivotn\u00edch funkc\u00ed, a n\u00e1sledn\u011b smrti.&nbsp;Zaj\u00edmav\u00fdm faktem v\u0161ak z\u016fst\u00e1v\u00e1, \u017ee i po v\u00edce ne\u017e&nbsp;<strong>60 letech v\u00fdzkumu&nbsp;<\/strong>sp\u00e1nku je pro v\u011bdce jedna&nbsp;<strong>ot\u00e1zka&nbsp;<\/strong>st\u00e1le&nbsp;<strong>nezodpov\u011bzena &#8211;&nbsp;<em>Pro\u010d sp\u00edme?<\/em><\/strong><strong><em>&nbsp;<\/em><\/strong><span style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011bdci znaj\u00ed&nbsp;<strong>procesy,&nbsp;<\/strong>kter\u00e9 se&nbsp;<strong>b\u011bhem sp\u00e1nku&nbsp;<\/strong>d\u011bj\u00ed, a stejn\u011b jsou zn\u00e1m\u00e9&nbsp;<strong>v\u00fdhody kvalitn\u00edho sp\u00e1nku.&nbsp;<\/strong>Samotn\u00fd&nbsp;<strong>d\u016fvod,&nbsp;<\/strong>pro\u010d se \u010dlov\u011bk b\u011bhem sv\u00e9ho \u017eivota dost\u00e1v\u00e1 do prapodivn\u00e9ho stavu hibernace, ve kter\u00e9m dokonce sn\u00ed,&nbsp;<strong>zat\u00edm nen\u00ed zn\u00e1m.&nbsp;<\/strong>Abychom byli p\u0159esn\u00ed, nejen lid\u00e9, ale v\u0161ichni \u017eivo\u010di\u0161i pot\u0159ebuj\u00ed pro sv\u00e9 p\u0159e\u017eit\u00ed sp\u00e1nek.&nbsp;V roce 1894 rusk\u00e1 v\u011bdkyn\u011b zjistila, \u017ee&nbsp;<strong>\u0161t\u011b\u0148ata um\u00edraj\u00ed&nbsp;<\/strong>u\u017e po&nbsp;<strong>p\u00e1r dnech beze sp\u00e1nku.&nbsp;<\/strong>Trochu l\u00e9pe jsou na tom&nbsp;<strong>krysy,&nbsp;<\/strong>kter\u00e9 p\u0159i&nbsp;<strong>absenci sp\u00e1nku&nbsp;<\/strong>um\u00edraj\u00ed&nbsp;<strong>do t\u0159\u00ed t\u00fddn\u016f.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_znam_sp_nku.jpeg\" alt=\"v\u00fdznam sp\u00e1nku\" width=\"843\" height=\"670\" title=\"Pro\u010d je sp\u00e1nek d\u016fle\u017eit\u00fd\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_se_s_nami_deje_behem_spanku\"><\/span>Co se s n\u00e1mi d\u011bje b\u011bhem sp\u00e1nku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>\u010c\u00e1sti sp\u00e1nku<\/strong><\/h3>\n\n\n\n<p>Cel\u00fd proces sp\u00e1nku nen\u00ed pouze o zav\u0159en\u00ed o\u010d\u00ed, sp\u00e1nku a op\u011btovn\u00e9m probuzen\u00ed.&nbsp;Lidsk\u00fd mozek proch\u00e1z\u00ed b\u011bhem sp\u00e1nku&nbsp;<strong>cykly,&nbsp;<\/strong>kter\u00e9 maj\u00ed&nbsp;<strong>n\u011bkolik f\u00e1z\u00ed&nbsp;<\/strong>a d\u011bj\u00ed se b\u011bhem nich odli\u0161n\u00e9 v\u011bci.&nbsp;Jeden takov\u00fd&nbsp;<strong>cyklus trv\u00e1&nbsp;<\/strong>p\u0159ibli\u017en\u011b&nbsp;<strong>90 minut,&nbsp;<\/strong>a v pr\u016fb\u011bhu&nbsp;<strong>7 a\u017e 9 hodinov\u00e9ho sp\u00e1nku&nbsp;<\/strong>se takto zopakuje p\u0159ibli\u017en\u011b&nbsp;<strong>4 &#8211; 6 cykl\u016f.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011bhem jednoho cyklu se vyst\u0159\u00eddaj\u00ed&nbsp;<strong>t\u0159i NREM&nbsp;<\/strong>a&nbsp;<strong>jedna REM f\u00e1ze.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>NREM<\/strong> (non rapid eye movement) &#8211; zn\u00e1m\u00e1 tak\u00e9 jako non-REM, jde o \u010d\u00e1st sp\u00e1nkov\u00e9ho cyklu p\u0159ed REM f\u00e1z\u00ed.&nbsp;NREM je rozd\u011blena na 3 f\u00e1ze, kter\u00e9 se&nbsp;<strong>odli\u0161uj\u00ed podle hloubky.&nbsp;<\/strong>B\u011bhem NREM f\u00e1ze z\u016fst\u00e1vaj\u00ed&nbsp;<strong>o\u010di klidn\u00e9&nbsp;<\/strong>a&nbsp;<strong>t\u011blo se dok\u00e1\u017ee h\u00fdbat.&nbsp;<\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>REM<\/strong> (rapid eye movement) &#8211; tvo\u0159\u00ed p\u0159ibli\u017en\u011b&nbsp;<strong>25% celkov\u00e9ho sp\u00e1nku,&nbsp;<\/strong>a je to&nbsp;<strong>nejhlub\u0161\u00ed stupe\u0148&nbsp;<\/strong>sp\u00e1nku.&nbsp;T\u011blo je b\u011bhem REM f\u00e1ze zcela&nbsp;<strong>paralyzov\u00e1no&nbsp;<\/strong>a doch\u00e1z\u00ed pouze k&nbsp;<strong>pohybu o\u010d\u00ed.&nbsp;<\/strong>V t\u00e9to \u010d\u00e1sti doch\u00e1z\u00ed k&nbsp;<strong>p\u0159enosu informac\u00ed&nbsp;<\/strong>z&nbsp;<strong>kr\u00e1tkodob\u00e9 do dlouhodob\u00e9 pam\u011bti.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Organizace NSF (National Sleep Foundation) klasifikuje sp\u00e1nkov\u00fd cyklus do n\u00e1sleduj\u00edc\u00edch f\u00e1z\u00ed&nbsp;<span style=\"color: #ff6600;\">[4] <\/span><span style=\"color: #ff6600;\">[5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>N1 non-REM&nbsp;<\/strong>(kdysi \u00farove\u0148 1) &#8211; je to&nbsp;<strong>nejm\u011bl\u010d\u00ed&nbsp;<\/strong>\u010d\u00e1st cyklu, trv\u00e1 p\u0159ibli\u017en\u011b&nbsp;<strong>7 minut&nbsp;<\/strong>a p\u0159edstavuje asi&nbsp;<strong>2 &#8211; 5% sp\u00e1nkov\u00e9ho cyklu,&nbsp;<\/strong>b\u011bhem N1 doch\u00e1z\u00ed ke&nbsp;<strong>zpomalen\u00ed tepu,&nbsp;pohybu o\u010d\u00ed a srde\u010dn\u00ed aktivity.&nbsp;<\/strong>Je pova\u017eov\u00e1na za p\u0159echodn\u00e9 obdob\u00ed mezi&nbsp;<strong>ospalost\u00ed a bd\u011blost\u00ed.<\/strong><\/li><li><strong>N2 non-REM&nbsp;<\/strong>(kdysi \u00farove\u0148 2) &#8211; f\u00e1ze mezi m\u011blk\u00fdm a hlubok\u00fdm sp\u00e1nkem, je to&nbsp;<strong>nejdel\u0161\u00ed \u010d\u00e1st&nbsp;<\/strong>cyklu, kter\u00e1 tvo\u0159\u00ed p\u0159ibli\u017en\u011b&nbsp;<strong>45 &#8211; 60%.&nbsp;<\/strong>V t\u011ble doch\u00e1z\u00ed k&nbsp;<strong>poklesu teploty, uvoln\u011bn\u00ed sval\u016f a tepu.<\/strong><\/li><li><strong>N3 non-REM&nbsp;<\/strong>(kdysi&nbsp;3. a&nbsp;4. stupe\u0148) &#8211; ozna\u010dov\u00e1na tak\u00e9 jako ,,delta sp\u00e1nek&#8221;.&nbsp;Jde o za\u010d\u00e1tek hlubok\u00e9ho sp\u00e1nku, kdy doch\u00e1z\u00ed k dal\u0161\u00edmu&nbsp;<strong>sn\u00ed\u017een\u00ed mozkov\u00fdch vln,&nbsp;<\/strong>a v tomto st\u00e1diu&nbsp;<strong>se o\u010di a svaly neh\u00fdbou.&nbsp;<\/strong>Tento stupe\u0148 tvo\u0159\u00ed p\u0159ibli\u017en\u011b a\u017e&nbsp;<strong>40% sp\u00e1nku,&nbsp;<\/strong>a b\u011bhem n\u011bj se&nbsp;<strong>regeneruj\u00ed bu\u0148ky, tk\u00e1n\u011b a svaly, <\/strong>rovn\u011b\u017e&nbsp;i organismus&nbsp;<strong>dopl\u0148uje energii.<\/strong><\/li><li><strong>REM&nbsp;<\/strong>&#8211; p\u0159edstavuje&nbsp;<strong>20 &#8211; 25% sp\u00e1nku,&nbsp;<\/strong>b\u011bhem toho stupn\u011b se&nbsp;<strong>zrychluje mozkov\u00e1 aktivita,&nbsp;tep&nbsp;<\/strong>a tak\u00e9&nbsp;<strong>d\u00fdch\u00e1n\u00ed.&nbsp;<\/strong>REM f\u00e1ze nastupuje p\u0159ibli\u017en\u011b&nbsp;<strong>90 minut po va\u0161em usnut\u00ed,&nbsp;<\/strong>mozek p\u0159i n\u00ed&nbsp;<strong>zpracov\u00e1v\u00e1 informace,&nbsp;<\/strong>a z\u00e1rove\u0148&nbsp;<strong>v REM f\u00e1zi sn\u00edte.<\/strong>&nbsp;&nbsp;<\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nkov_cykly.jpg\" alt=\"sp\u00e1nkov\u00e9 cykly\" width=\"843\" height=\"567\" title=\"Jak\u00e9 sp\u00e1nkov\u00e9 cykly rozli\u0161ujeme\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"180,28794,41284,42895,48604,28554,28082,8805,41356,36235\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vyznam_spanku_pro_zdravi\"><\/span><strong>V\u00fdznam sp\u00e1nku pro zdrav\u00ed<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clov\u011bk b\u011bhem sp\u00e1nku odpo\u010d\u00edv\u00e1 a nab\u00edr\u00e1 s\u00edly do dal\u0161\u00edho dne, av\u0161ak to je pouze obecn\u00e9 v\u00fdchodisko.&nbsp;V t\u011ble se d\u011bje mnoho proces\u016f, kter\u00e9 ovliv\u0148uj\u00ed zdravotn\u00ed stav \u010dlov\u011bka.&nbsp;Ze v\u0161ech uv\u00e1d\u00edme&nbsp;<strong>nejd\u016fle\u017eit\u011bj\u0161\u00ed zdravotn\u00ed d\u016fvody,&nbsp;<\/strong>pro\u010d byste si i vy m\u011bli&nbsp;<strong>dop\u0159\u00e1t kvalitn\u00ed sp\u00e1nek.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. Lep\u0161\u00ed sportovn\u00ed v\u00fdkon<\/strong><\/p>\n\n\n\n<p>Pravideln\u00fd tr\u00e9nink m\u00e1 pozitivn\u00ed vliv na sp\u00e1nek, ale tento vztah plat\u00ed i&nbsp;<strong>v opa\u010dn\u00e9m p\u0159\u00edpad\u011b.&nbsp;<\/strong>U sportovn\u00edch vzor\u016f si \u010dasto v\u0161\u00edm\u00e1me d\u00e9lky a typu tr\u00e9ninku, stravy a jin\u00fdch d\u016fle\u017eit\u00fdch atribut\u016f.&nbsp;Zaj\u00edmalo v\u00e1s v\u0161ak n\u011bkdy, jak dlouho sportovci sp\u00ed?&nbsp;Podle NSF (National Sleep Foundation) je&nbsp;<strong>7 &#8211; 9 hodin&nbsp;<\/strong>sp\u00e1nku ide\u00e1ln\u00ed \u010das pro&nbsp;<strong>dosp\u011bl\u00e9ho \u010dlov\u011bka,&nbsp;<\/strong>pro&nbsp;<strong>sportovce&nbsp;<\/strong>m\u00e1 v\u0161ak v\u00fdznam&nbsp;<strong>pospat si o n\u011bco d\u00e9le.&nbsp;<\/strong>Bez ohledu na va\u0161e zan\u00edcen\u00ed pro sport, vlivem dostate\u010dn\u00e9ho sp\u00e1nku se zlep\u0161\u00ed v\u00e1\u0161 sportovn\u00ed v\u00fdkon v n\u011bkolika oblastech.&nbsp;Poc\u00edt\u00edte n\u00e1r\u016fst&nbsp;<strong>intenzity tr\u00e9ninku, rychlosti, energie, koordinace,&nbsp;<\/strong>z\u00e1rove\u0148 v\u0161ak pos\u00edl\u00edte sv\u00e9&nbsp;<strong>ment\u00e1ln\u00ed funkce.&nbsp;<\/strong>Podle studie v \u010dasopise SLEEP souvis\u00ed&nbsp;<strong>nedostate\u010dn\u00fd sp\u00e1nek&nbsp;<\/strong>s&nbsp;<strong>poklesem okam\u017eit\u00fdch rozhodnut\u00ed,&nbsp;<\/strong>naopak odpo\u010dat\u00e9 subjekty prokazovaly&nbsp;<strong>zv\u00fd\u0161en\u00ed p\u0159esnosti.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7] [8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ur\u010dit\u011b v\u00e1s nechceme nab\u00e1dat k&nbsp;dlouh\u00e9mu vysp\u00e1v\u00e1n\u00ed, ale toto je mal\u00fd seznam vrcholov\u00fdch sportovc\u016f, pro kter\u00e9 je dostate\u010dn\u00fd sp\u00e1nek velmi d\u016fle\u017eit\u00fd.&nbsp;<span style=\"color: #ff6600;\">[10] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>LeBron James (12 hodin)<\/li><li>Roger Federer (11-12 hodin)<\/li><li>Lindsey Vonn (alespo\u0148 10 hodin)<\/li><li>Usain Bolt (8-10 hodin)<\/li><li>Rafael Nadal (9 hodin)<\/li><li>Maria Sharapovova (8-9 hodin)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_zdravie.jpg\" alt=\"sp\u00e1nek a zdrav\u00ed\" width=\"843\" height=\"670\" title=\"vliv sp\u00e1nku na zdrav\u00ed\"\/><\/figure><\/div>\n\n\n\n<p><strong>2. Hladina cukru je v\u00edce pod kontrolou<\/strong><\/p>\n\n\n\n<p>Hladina gluk\u00f3zy v t\u011ble nen\u00ed ovlivn\u011bna pouze v\u00fdb\u011brem stravy a fyzickou aktivitou, ale i&nbsp;<strong>sp\u00e1nkem.&nbsp;<\/strong>Hladina gluk\u00f3zy kles\u00e1 b\u011bhem&nbsp;<strong>hlubok\u00e9 f\u00e1ze sp\u00e1nku,&nbsp;<\/strong>ale p\u0159i jeho nedostatku vlastn\u011b&nbsp;<strong>nedop\u0159ejete t\u011blu ,,p\u0159est\u00e1vku&#8221;.&nbsp;<\/strong>Bez ,,vypnut\u00ed a zapnut\u00ed&#8221; m\u016f\u017ee t\u011blo h\u016f\u0159e reagovat na hladinu cukru v t\u011ble a pot\u0159eby na\u0161ich bun\u011bk.&nbsp;V\u00fdzkum z roku 1999 se zab\u00fdval \u00fa\u010dinkem redukce sp\u00e1nku na mlad\u00fdch mu\u017e\u00edch.&nbsp;Sn\u00ed\u017een\u00ed sp\u00e1nku na 4 hodiny za noc po dobu 6 za sebou jdouc\u00edch noc\u00ed m\u011blo za n\u00e1sledek&nbsp;<strong>p\u0159\u00edznaky p\u0159edcukrovky.&nbsp;<\/strong>Uveden\u00e9&nbsp;<strong>symptomy&nbsp;<\/strong>v\u0161ak&nbsp;<strong>zmizely po t\u00fddnu&nbsp;<\/strong>upraven\u00e9ho a del\u0161\u00edho sp\u00e1nku.&nbsp;N\u011bkolik v\u00fdzkum\u016f poukazuje na souvislost mezi&nbsp;<strong>nedostatkem sp\u00e1nku&nbsp;<\/strong>a v\u00fdskytem&nbsp;<strong>diabetu 2. typu.&nbsp;<\/strong>Z toho vypl\u00fdv\u00e1, \u017ee p\u0159\u00edli\u0161&nbsp;<strong>kr\u00e1tk\u00fd sp\u00e1nek&nbsp;<\/strong>m\u016f\u017ee nejen sni\u017eovat v\u00e1\u0161 v\u00fdkon, ale z\u00e1rove\u0148&nbsp;<strong>sm\u011b\u0159ovat k v\u00e1\u017en\u00fdm onemocn\u011bn\u00edm.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Zm\u011bna v celkov\u00e9 hmotnosti<\/strong><\/p>\n\n\n\n<p>Za va\u0161\u00edm p\u0159ib\u00edr\u00e1n\u00edm m\u016f\u017ee b\u00fdt&nbsp;<strong>nedostatek pohybu, v\u00fdb\u011br nevhodn\u00fdch potravin,&nbsp;<\/strong>ale tak\u00e9&nbsp;<strong>slab\u00fd sp\u00e1nek.&nbsp;<\/strong>Podle v\u011bdeck\u00fdch \u010dl\u00e1nk\u016f za to mohou&nbsp;<strong>,,rozhozen\u00e9&#8221; hladiny hormon\u016f&nbsp;<\/strong>v mozku.&nbsp;Chronick\u00fd nedostatek sp\u00e1nku zp\u016fsobuje&nbsp;<strong>vy\u0161\u0161\u00ed mno\u017estv\u00ed grelinu&nbsp;<\/strong>(hormon podporuj\u00edc\u00ed chu\u0165 k j\u00eddlu) a&nbsp;<strong>ni\u017e\u0161\u00ed obsah leptinu&nbsp;<\/strong>(hormon, kter\u00fd potla\u010duje apetit). <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_em_cie.jpeg\" alt=\"sp\u00e1nek a emoce\" title=\"Jak sp\u00e1nek ovliv\u0148uje na\u0161e emoce\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>4. Emo\u010dn\u00ed probl\u00e9my<\/strong><\/p>\n\n\n\n<p>Ur\u010dit\u011b v\u00e1s nep\u0159ekvapuje, \u017ee&nbsp;<strong>absence sp\u00e1nku&nbsp;<\/strong>souvis\u00ed i&nbsp;<strong>s emocemi.&nbsp;<\/strong>Nevyspal\u00fd \u010dlov\u011bk je podr\u00e1\u017ed\u011bn\u00fd a ,,dor\u016f\u017eova vyspinkan\u00fd&#8221; se rozhodn\u011b nec\u00edt\u00ed \u0161patn\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nen\u00ed to v\u0161ak pouze o pocitu \u0161t\u011bst\u00ed, sp\u00e1nek toti\u017e neni\u010d\u00ed pouze v\u00e1\u0161 emo\u010dn\u00ed balanc, ale stejn\u011b ovliv\u0148uje&nbsp;<strong>schopnost hodnocen\u00ed pocit\u016f jin\u00fdch.&nbsp;<\/strong>P\u0159i nedostatku sp\u00e1nku m\u016f\u017ee m\u00edt \u010dlov\u011bk probl\u00e9m s&nbsp;<strong>rozpozn\u00e1n\u00edm lidsk\u00fdch projev\u016f a emoc\u00ed.&nbsp;<\/strong>Kles\u00e1 nejen fyzick\u00fd v\u00fdkon, ale tak\u00e9 schopnost komunikovat ve spole\u010dnosti.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dlouhodob\u00e9 probl\u00e9my&nbsp;<\/strong>se sp\u00e1nkem mohou m\u00edt za n\u00e1sledek&nbsp;<strong>vznik emo\u010dn\u00edch poruch.&nbsp;<\/strong>Je v\u011bdecky dok\u00e1z\u00e1no, \u017ee a\u017e&nbsp;<strong>90% lid\u00ed s depres\u00ed&nbsp;<\/strong>m\u00e1 z\u00e1rove\u0148&nbsp;<strong>probl\u00e9my se sp\u00e1nkem.&nbsp;<\/strong>Mnohem hor\u0161\u00ed je fakt, \u017ee slab\u00fd sp\u00e1nek je dokonce spojov\u00e1n se&nbsp;<strong>zv\u00fd\u0161en\u00fdm rizikem sebevra\u017eedn\u00fdch sklon\u016f.&nbsp;<\/strong>Zvl\u00e1dat ka\u017edodenn\u00ed povinnosti je n\u00e1ro\u010dn\u00e9, sp\u00e1nkem&nbsp;<strong>podpo\u0159\u00edte&nbsp;<\/strong>nejen fyzick\u00e9, ale i&nbsp;<strong>du\u0161evn\u00ed zdrav\u00ed.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7] [13] [14]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vliv_spanku_na_svaly\"><\/span><strong>Vliv sp\u00e1nku na svaly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sp\u00e1nek ovliv\u0148uje&nbsp;<\/strong>celou s\u00e9rii syst\u00e9m\u016f v lidsk\u00e9m t\u011ble, av\u0161ak procesy b\u011bhem sp\u00e1nku logicky p\u016fsob\u00ed i na&nbsp;<strong>svalovou hmotu.&nbsp;<\/strong>Poctiv\u00fd&nbsp;<strong>tr\u00e9nink a p\u0159\u00edjem \u017eivin nesta\u010d\u00ed&nbsp;<\/strong>na plnohodnotn\u00e9 v\u00fdsledky, t\u011blo pot\u0159ebuje&nbsp;<strong>regenerovat&nbsp;<\/strong>a&nbsp;<strong>zpracovat progres.&nbsp;<\/strong>Nejlep\u0161\u00edm zp\u016fsobem odpo\u010dinku je sp\u00e1nek, plat\u00ed to pro&nbsp;<strong>r\u016fst svalov\u00e9 hmoty&nbsp;<\/strong>a z\u00e1rove\u0148&nbsp;<strong>zlep\u0161en\u00ed v\u00fdkonu.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Sp\u00e1nek a r\u016fstov\u00fd hormon<\/strong><\/h3>\n\n\n\n<p>B\u011bhem sp\u00e1nku se&nbsp;<strong>sni\u017euje spot\u0159eba energie,&nbsp;<\/strong>obnovuj\u00ed se&nbsp;<strong>mozkov\u00e9 bu\u0148ky,&nbsp;<\/strong>t\u011blo produkuje&nbsp;<strong>r\u016fstov\u00fd hormon,&nbsp;<\/strong>a pokud si p\u0159ed span\u00edm dop\u0159ejete proteiny, tak doch\u00e1z\u00ed i k&nbsp;<strong>synt\u00e9ze b\u00edlkovin.&nbsp;R\u016fstov\u00fd hormon&nbsp;<\/strong>je&nbsp;jednou z d\u016fle\u017eit\u00fdch slo\u017eek, kter\u00e9 jsou p\u0159\u00edtomny p\u0159i r\u016fstu a obnov\u011b sval\u016f.&nbsp;Podstatu&nbsp;<strong>proteinov\u00e9 synt\u00e9zy&nbsp;<\/strong>jist\u011b zn\u00e1te, t\u011blo&nbsp;<strong>p\u0159ijme b\u00edlkoviny, roz\u0161t\u011bp\u00ed&nbsp;<\/strong>je na aminokyseliny, kter\u00e9 pak&nbsp;<strong>pou\u017eije do tk\u00e1n\u00ed.&nbsp;<\/strong>Mo\u017en\u00e1 jste v\u0161ak netu\u0161ili, \u017ee&nbsp;<strong>k tomuto procesu&nbsp;<\/strong>pot\u0159ebuje organismus&nbsp;<strong>r\u016fstov\u00fd hormon.&nbsp;<\/strong>Jeliko\u017e se&nbsp;<strong>vyplavuje b\u011bhem sp\u00e1nku,&nbsp;<\/strong>nedostatkem \u010dasu v posteli vlastn\u011b&nbsp;<strong>sabotujete sv\u016fj tr\u00e9nink&nbsp;<\/strong>a p\u0159\u00edjem \u017eivin.&nbsp;R\u016fstov\u00fd hormon se samoz\u0159ejm\u011b vylu\u010duje i b\u011bhem tr\u00e9ninku, ale a\u017e&nbsp;<strong>75%&nbsp;<\/strong>se vylou\u010d\u00ed&nbsp;<strong>b\u011bhem sp\u00e1nku.&nbsp;<\/strong>Hlavn\u00edm \u010dasem, kdy se RH vylu\u010duje, je&nbsp;<strong>prvn\u00ed \u010d\u00e1st 3. f\u00e1ze sp\u00e1nkov\u00e9ho cyklu.&nbsp;<\/strong>Organismus je b\u011bhem n\u00ed v&nbsp;<strong>hlubok\u00e9m sp\u00e1nku,&nbsp;<\/strong>doch\u00e1z\u00ed k&nbsp;<strong>oprav\u011b tk\u00e1n\u00ed,&nbsp;<\/strong>a samoz\u0159ejm\u011b i sval\u016f.&nbsp;<span style=\"color: #ff6600;\">[4] [16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete je\u0161t\u011b v\u00edce&nbsp;<strong>podpo\u0159it vylu\u010dov\u00e1n\u00ed r\u016fstov\u00e9ho hormonu?&nbsp;<\/strong>D\u00e1 se tomu ,,pomoci&#8221;, pokud&nbsp;<strong>30 minut p\u0159ed a po silov\u00e9m tr\u00e9ninku&nbsp;<\/strong>zkonzumujete kombinaci&nbsp;<strong>b\u00edlkovin se sacharidy.&nbsp;<\/strong>V p\u0159\u00edpad\u011b, \u017ee tento ,,trik&#8221; zn\u00e1te, nebo se chyst\u00e1te ho vyzkou\u0161et,&nbsp;<strong>dejte n\u00e1m v\u011bd\u011bt o progresu,&nbsp;<\/strong>kter\u00fd to zp\u016fsobilo.&nbsp;<span style=\"color: #ff6600;\">[16] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_rastov_horm_n.jpg\" alt=\"sp\u00e1nek a r\u016fst sval\u016f\" width=\"843\" height=\"562\" title=\"sp\u00e1nek ovliv\u0148uje r\u016fst sval\u016f\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Sp\u00e1nek a testosteron<\/strong><\/h3>\n\n\n\n<p>Zajistit sv\u00e9mu t\u011blu dostatek sp\u00e1nku krom\u011b v\u0161ech povinnost\u00ed nen\u00ed jednoduch\u00e9, ale p\u0159itom velmi d\u016fle\u017eit\u00e9.&nbsp;Obzvl\u00e1\u0161\u0165 to plat\u00ed v p\u0159\u00edpad\u011b, \u017ee v\u00e1m z\u00e1le\u017e\u00ed na&nbsp;<strong>r\u016fstu a udr\u017een\u00ed svalov\u00e9 hmoty.&nbsp;<\/strong>Dal\u0161\u00edm d\u016fvodem&nbsp;<strong>krom\u011b r\u016fstov\u00e9ho hormonu&nbsp;<\/strong>je&nbsp;<strong>i testosteron.&nbsp;Nedostatek sp\u00e1nku&nbsp;<\/strong>m\u00e1 toti\u017e vliv na&nbsp;<strong>sn\u00ed\u017een\u00ed hladiny testosteronu.&nbsp;<\/strong>V\u00fdzkum z roku&nbsp;<strong>2015&nbsp;<\/strong>se zab\u00fdval zm\u011bnami v hladin\u011b testosteronu u mlad\u00fdch mu\u017e\u016f, v p\u0159\u00edpad\u011b sn\u00ed\u017een\u00ed \u010dasu ur\u010den\u00e9ho na sp\u00e1nek.&nbsp;\u00da\u010dastn\u00edci spali pouze&nbsp;<strong>5 hodin denn\u011b&nbsp;<\/strong>po dobu&nbsp;<strong>1 t\u00fddne.&nbsp;<\/strong>Tato redukce zp\u016fsobila, \u017ee u mlad\u00fdch mu\u017e\u016f do\u0161lo k&nbsp;<strong>\u00fabytku od 10 do 15% testosteronu.&nbsp;<\/strong>Jak vid\u00edte, u\u017e kr\u00e1tk\u00e9 obdob\u00ed nedostatku sp\u00e1nku v\u00fdrazn\u011b ovliv\u0148uje hormon\u00e1ln\u00ed rovnov\u00e1hu.&nbsp;<strong>Testosteron&nbsp;<\/strong>je d\u016fle\u017eit\u00fd hormon, kter\u00fd&nbsp;<strong>ovliv\u0148uje&nbsp;<\/strong>nejen&nbsp;<strong>r\u016fst sval\u016f,&nbsp;<\/strong>ale i&nbsp;<strong>spalov\u00e1n\u00ed tuk\u016f.&nbsp;<\/strong>Je na \u0161kodu sni\u017eovat testosteron nedostate\u010dn\u00fdm sp\u00e1nkem, proto\u017ee \u010dlov\u011bk o n\u011bj b\u011bhem \u017eivota p\u0159irozen\u011b p\u0159ich\u00e1z\u00ed.&nbsp;St\u00e1rnut\u00ed je p\u0159irozen\u011b spojeno s \u00fabytkem testosteronu,&nbsp;<strong>ro\u010dn\u011b&nbsp;<\/strong>n\u00e1m jeho mno\u017estv\u00ed klesne p\u0159ibli\u017en\u011b&nbsp;<strong>o 1 a\u017e 2%.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_testoster_n.jpg\" alt=\"vliv sp\u00e1nku na svaly\" width=\"843\" height=\"562\" title=\"vliv sp\u00e1nku na svaly a hladinu testosteronu\"\/><\/figure><\/div>\n\n\n\n<p>Chcete se o vlivu testosteronu a p\u0159\u00edznac\u00edch jeho nedostatku dozv\u011bd\u011bt v\u00edce?&nbsp;Z\u00edskejte v\u0161echny pot\u0159ebn\u00e9 informace v na\u0161em \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/blog\/priznaky-nizke-hladiny-testosteronu-a-jak-s-nim-bojovat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">P\u0159\u00edznaky n\u00edzk\u00e9 hladiny testosteronu a jak s n\u00ed bojovat<\/span><\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>Jak zlep\u0161it kvalitu sp\u00e1nku?<\/strong><\/h3>\n\n\n\n<p>Sp\u00e1t l\u00e9pe a d\u00e9le je jist\u011b p\u0159\u00e1n\u00edm mnoh\u00fdch z n\u00e1s, nen\u00ed to v\u0161ak jednoduch\u00e9.&nbsp;Ve\u010der do postele si s sebou nos\u00edme i&nbsp;<strong>probl\u00e9my, starosti a stres&nbsp;<\/strong>z cel\u00e9ho dne.&nbsp;Mo\u017en\u00e1 i vy v posledn\u00edch momentech p\u0159ed sp\u00e1nkem vyhodnocujete nov\u00e9 vjemy a informace.&nbsp;Poznejte faktory, kter\u00e9 ovliv\u0148uj\u00ed kvalitu va\u0161eho sp\u00e1nku pozitivn\u011b i negativn\u011b&nbsp;<span style=\"color: #ff6600;\">[4] [20]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. <a href=\"https:\/\/gymbeam.cz\/kofein\" class=\"ek-link\">Kofein<\/a>&nbsp;<\/strong>&#8211; rann\u00ed pit\u00ed k\u00e1vy nem\u00e1 samoz\u0159ejm\u011b vliv na ve\u010dern\u00ed us\u00edn\u00e1n\u00ed, ale&nbsp;<strong>p\u0159\u00edjem&nbsp;<\/strong>kofeinu&nbsp;<strong>v pozd\u011bj\u0161\u00edch \u010d\u00e1stech&nbsp;<\/strong>dne m\u016f\u017ee b\u00fdt probl\u00e9mem.&nbsp;Kofein je obecn\u011b zn\u00e1m\u00fd a konzumovan\u00fd&nbsp;<strong>stimulant,&nbsp;<\/strong>kter\u00fd&nbsp;<strong>zlep\u0161uje pozornost, podporuje bd\u011blost&nbsp;<\/strong>a stimuluje nervov\u00fd syst\u00e9m.&nbsp;<strong>V krvi&nbsp;<\/strong>z\u016fst\u00e1v\u00e1 p\u0159ibli\u017en\u011b&nbsp;<strong>6 &#8211; 8 hodin,&nbsp;<\/strong>proto m\u016f\u017ee pit\u00ed k\u00e1vy 6 hodin p\u0159ed sp\u00e1nkem ovlivnit kvalitu sp\u00e1nku.&nbsp;<\/p>\n\n\n\n<p><strong>2. Cvi\u010den\u00ed&nbsp;<\/strong>&#8211; tr\u00e9nink b\u011bhem dne m\u016f\u017ee&nbsp;<strong>unavit organismus&nbsp;<\/strong>a zlep\u0161it us\u00edn\u00e1n\u00ed.&nbsp;<strong>Zejm\u00e9na aerobn\u00ed cvi\u010den\u00ed&nbsp;<\/strong>je toho d\u016fkazem, av\u0161ak tr\u00e9nink&nbsp;<strong>v pozdn\u00edch&nbsp;<\/strong>ve\u010dern\u00edch&nbsp;<strong>hodin\u00e1ch&nbsp;<\/strong>m\u016f\u017ee m\u00edt p\u0159esn\u011b&nbsp;<strong>opa\u010dn\u00fd efekt.<\/strong>&nbsp;<\/p>\n\n\n\n<p><strong>3. Alkohol&nbsp;<\/strong>&#8211; pit\u00ed alkoholu se zd\u00e1 b\u00fdt dobr\u00fdm \u0159e\u0161en\u00edm us\u00edn\u00e1n\u00ed, m\u00e1 v\u0161ak p\u0159esn\u011b opa\u010dn\u00fd efekt.&nbsp;Ovliv\u0148uje hladinu&nbsp;<strong>melatoninu a r\u016fstov\u00e9ho hormonu,&nbsp;<\/strong>zp\u016fsobuje&nbsp;<strong>chr\u00e1p\u00e1n\u00ed&nbsp;<\/strong>nebo&nbsp;<strong>sp\u00e1nkov\u00e9 apnoe.&nbsp;<\/strong>Alkohol zasahuje do stup\u0148\u016f sp\u00e1nku, a t\u00edm p\u016fsob\u00ed na sp\u00e1nek ru\u0161iv\u011b.&nbsp;D\u00e1t si sklenici v\u00edna ve\u010der nemus\u00ed b\u00fdt probl\u00e9mem, pokud jste si v\u0161ak dali ve\u010der n\u011bkolik drink\u016f, nebu\u010fte p\u0159ekvapeni, \u017ee se b\u011bhem noci budete probouzet.&nbsp;<\/p>\n\n\n\n<p><strong>4. Sledov\u00e1n\u00ed TV v posteli&nbsp;<\/strong>&#8211; n\u011bkoho m\u016f\u017ee ve\u010dern\u00ed sledov\u00e1n\u00ed televize usp\u00e1vat, m\u016f\u017ee v\u0161ak tak\u00e9 zvy\u0161ovat pozornost.&nbsp;Sledov\u00e1n\u00edm TV v posteli d\u00e1v\u00e1te mozku&nbsp;<strong>podn\u011bt udr\u017eovat pozornost&nbsp;<\/strong>m\u00edsto p\u0159\u00edpravy na sp\u00e1nek.&nbsp;Dal\u0161\u00edm probl\u00e9mem m\u016f\u017ee b\u00fdt jeho&nbsp;<strong>sv\u011btelnost,&nbsp;<\/strong>a proto je vhodn\u00e9&nbsp;<strong>vypnout TV&nbsp;<\/strong>a v\u0161echna&nbsp;<strong>v\u00fdrazn\u00e1 sv\u011btla&nbsp;<\/strong>alespo\u0148&nbsp;<strong>2 hodiny&nbsp;<\/strong>p\u0159ed odchodem do postele.<\/p>\n\n\n\n<p><strong>5. Sp\u00e1nkov\u00e9 prost\u0159ed\u00ed&nbsp;<\/strong>&#8211; samotn\u00e1 postel a jej\u00ed okol\u00ed se rovn\u011b\u017e pod\u00edl\u00ed na \u00fasp\u011bchu usnout.&nbsp;<strong>Postel, pol\u0161t\u00e1\u0159e a matrace&nbsp;<\/strong>ovliv\u0148uj\u00ed pozici t\u011bla, kloub\u016f, p\u00e1te\u0159e a dal\u0161\u00ed aspekty, kter\u00e9 mohou zp\u016fsobit probl\u00e9my se sp\u00e1nkem.&nbsp;<strong>M\u011bnit matraci a vybaven\u00ed&nbsp;<\/strong>postele se doporu\u010duje p\u0159ibli\u017en\u011b ka\u017ed\u00fdch&nbsp;<strong>5 &#8211; 8 let.<\/strong>&nbsp;<strong>P\u0159i v\u00fdb\u011bru matrace si dejte opravdu z\u00e1le\u017eet.<\/strong> Vst\u00e1vat ka\u017ed\u00e9 r\u00e1no s rozl\u00e1man\u00fdm t\u011blem z p\u0159\u00edli\u0161 m\u011bkk\u00e9, nebo naopak tvrd\u00e9 matrace dok\u00e1\u017ee zkazit den hned na jeho za\u010d\u00e1tku. S maxim\u00e1ln\u00ed podporou kvality sp\u00e1nku pak mohou pomoci <strong><a aria-label=\"zdravotn\u00ed matrace. (opens in a new tab)\" href=\"https:\/\/www.biano.cz\/produkty\/matrace\/zdravotni\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravotn\u00ed matrace.<\/a><\/strong> Ty jsou zpravidla velmi <strong>pohodln\u00e9, hypoalergenn\u00ed \u010di antibakteri\u00e1ln\u00ed<\/strong>, a nav\u00edc maj\u00ed <strong>skv\u011bl\u00e9 ortopedick\u00e9 vlastnosti.<\/strong> To ocen\u00ed nejen sportovci, ale i v\u0161ichni lid\u00e9, kter\u00e9 ob\u010das pobol\u00edvaj\u00ed z\u00e1da.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1124x749.jpg\" alt=\"Jak zlep\u0161it kvalitu sp\u00e1nku\" class=\"wp-image-223601\" width=\"843\" height=\"562\" title=\"Jak zlep\u0161it kvalitu sp\u00e1nku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\"><strong>V\u00fd\u017eivov\u00e9 dopl\u0148ky pro lep\u0161\u00ed sp\u00e1nek<\/strong><\/h3>\n\n\n\n<p>Pro <strong>zklidn\u011bn\u00ed organismu&nbsp;<\/strong>a&nbsp;<strong>navozen\u00ed sp\u00e1nku&nbsp;<\/strong>mohou slou\u017eit tak\u00e9 r\u016fzn\u00e9&nbsp;<strong>v\u00fd\u017eivov\u00e9 dopl\u0148ky.&nbsp;<\/strong>Nemus\u00edte m\u00edt obavy, dnes ji\u017e existuj\u00ed dopl\u0148ky na p\u0159\u00edrodn\u00ed b\u00e1zi a takov\u00e9, kter\u00e9 nezp\u016fsobuj\u00ed z\u00e1vislost.&nbsp;P\u0159ed za\u010d\u00e1tkem jejich u\u017e\u00edv\u00e1n\u00ed je v\u0161ak v\u017edy pot\u0159eba&nbsp;<strong>p\u0159e\u010d\u00edst si p\u0159\u00edbalov\u00fd let\u00e1k&nbsp;<\/strong>a sezn\u00e1mit se s jejich d\u00e1vkov\u00e1n\u00edm.&nbsp;V dne\u0161n\u00ed dob\u011b existuje \u0161irok\u00e1 \u0161k\u00e1la podp\u016frn\u00fdch suplement\u016f, my v\u00e1m p\u0159in\u00e1\u0161\u00edme ty nejzn\u00e1m\u011bj\u0161\u00ed a nejpopul\u00e1rn\u011bj\u0161\u00ed&nbsp;<span style=\"color: #ff6600;\">[20] [21] [22] [23] [24]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Bylinn\u00e9 suplementy <\/strong>&#8211; mezi rostliny, kter\u00e9 podporuj\u00ed sp\u00e1nek, pat\u0159\u00ed <strong>levandule a ginkgo biloba, <\/strong>maj\u00ed <strong>relaxa\u010dn\u00ed efekt <\/strong>na organismus, d\u00edky \u010demu\u017e se v\u00e1m bude l\u00e9pe us\u00ednat. Mezi rostliny, kter\u00e9 zlep\u0161uj\u00ed sp\u00e1nek se \u0159ad\u00ed tak\u00e9 <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/kozlik-lekarsky-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">ko\u0159en kozl\u00edku l\u00e9k\u00e1\u0159sk\u00e9ho<\/span><\/a><\/span>, ta pom\u00e1h\u00e1 usnout a tak\u00e9 <strong>zvy\u0161uje kvalitu sp\u00e1nku.<\/strong><\/li><li><strong>Melatonin<\/strong> &#8211; hormon melatonin se p\u0159irozen\u011b <strong>nach\u00e1z\u00ed v lidsk\u00e9m t\u011ble <\/strong>a jeho \u00fakolem je d\u00e1vat <strong>mozku pokyn ke sp\u00e1nku. <\/strong>U\u017e\u00edv\u00e1n\u00ed melatoninu v podob\u011b suplementu pom\u00e1h\u00e1 p\u0159i <strong>jet lagu, probl\u00e9mech s us\u00edn\u00e1n\u00edm, <\/strong>p\u0159\u00edpadn\u011b pot\u00ed\u017e\u00edch spojen\u00fdch s prac\u00ed na sm\u011bny. Zlep\u0161uje <strong>REM <\/strong>a <strong>NREM f\u00e1zi sp\u00e1nku <\/strong>a tak\u00e9 jeho celkovou dobu.<\/li><li><strong>CBD<\/strong> &#8211; kanabidiol pat\u0159\u00ed mezi l\u00e1tky p\u0159\u00edrodn\u00edho charakteru, kter\u00e9 maj\u00ed zklid\u0148uj\u00edc\u00ed a stres redukuj\u00edc\u00ed \u00fa\u010dinky. CBD se z\u00edsk\u00e1v\u00e1 z <strong>konop\u00ed set\u00e9ho <\/strong>a rozhodn\u011b se u n\u011bj <strong>nemus\u00edte ob\u00e1vat psychotropn\u00edch \u00fa\u010dink\u016f, <\/strong>kter\u00e9 jsou spojeny s u\u017e\u00edv\u00e1n\u00edm marihuany s obsahem THC.<\/li><li><strong>Aminokyseliny<\/strong> &#8211; <strong>glycin, L-theanin, tryptofan<\/strong> nebo <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">GABA<\/span><\/a><\/span> jsou aminokyseliny, kter\u00e9 v\u00e1m mohou pomoci p\u0159i us\u00edn\u00e1n\u00ed. <strong>Glycin zlep\u0161uje kvalitu sp\u00e1nku <\/strong>a <strong>L-theanin <\/strong>podporuje <strong>relaxaci a sp\u00e1nek. Tryptofan <\/strong>je esenci\u00e1ln\u00ed aminokyselina, kter\u00e1 m\u016f\u017ee <strong>zlep\u0161it kvalitu sp\u00e1nku a zrychlit dobu us\u00edn\u00e1n\u00ed. <\/strong>GABA (nebo gama-aminom\u00e1seln\u00e1 kyselina) se p\u0159irozen\u011b nach\u00e1z\u00ed <strong>v mozku, <\/strong>jej\u00edm \u00fakolem je sni\u017eovat <strong>vzru\u0161ivost neuron\u016f, <\/strong>m\u00e1 v\u0161ak i vlastnost <strong>zlep\u0161ovat a prodlu\u017eovat sp\u00e1nek.<\/strong><\/li><li><strong>Miner\u00e1ly<\/strong> &#8211; mezi miner\u00e1ly, kter\u00e9 ovliv\u0148uj\u00ed zklidn\u011bn\u00ed organismu a zlep\u0161en\u00ed kvality sp\u00e1nku, m\u016f\u017eeme za\u0159adit <strong>ho\u0159\u010d\u00edk, \u017eelezo a v\u00e1pn\u00edk.<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/magnezium\" class=\"ek-link\"><span style=\"color: #ff6600;\">Ho\u0159\u010d\u00edk<\/span><\/a><\/span> pom\u00e1h\u00e1 <strong>produkovat melatonin, <\/strong>z\u00e1rove\u0148 dok\u00e1\u017ee <strong>zklidnit svalov\u00e9 tk\u00e1n\u011b.<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.cz\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff6600;\">\u017delezo<\/span><\/a><\/span> je v t\u011ble spojeno s <strong>p\u0159enosem kysl\u00edku <\/strong>do bun\u011bk a tk\u00e1n\u00ed, naopak nedostatek \u017eeleza je v\u0161ak jedn\u00edm z hlavn\u00edch d\u016fvod\u016f <strong>syndromu neklidn\u00fdch nohou. <\/strong>Tyto pot\u00ed\u017ee vyvol\u00e1vaj\u00ed neust\u00e1lou pot\u0159ebu h\u00fdbat nohama, a to i v noci, co\u017e zp\u016fsobuje probl\u00e9my se sp\u00e1nkem. Mezi miner\u00e1ly s vlivem na kvalitu sp\u00e1nku pat\u0159\u00ed i <strong>v\u00e1pn\u00edk, <\/strong>proto\u017ee pom\u00e1h\u00e1 mozku pou\u017e\u00edt <strong>tryptofan <\/strong>na tvorbu <strong>melatoninu.<\/strong> <\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaj\u00edm\u00e1 v\u00e1s, jak ovliv\u0148uje ho\u0159\u010d\u00edk n\u00e1\u0161 organismus a hled\u00e1te v\u00edce informac\u00ed?&nbsp;P\u0159e\u010dt\u011bte si o&nbsp;<strong>v\u00fdznamu <a href=\"https:\/\/gymbeam.cz\/magnezium\" class=\"ek-link\">magn\u00e9zia<\/a> v na\u0161em \u010dl\u00e1nku&nbsp;<\/strong>&#8211; <span style=\"color: #ff6600;\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Magn\u00e9zium nebo ho\u0159\u010d\u00edk ovlivn\u00ed va\u0161e zdrav\u00ed a svalovou hmotu<\/span><\/a><\/span>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/suplementy_pre_lep_sp_nok.jpg\" alt=\"Dopl\u0148ky pro lep\u0161\u00ed sp\u00e1nek\" width=\"843\" height=\"562\" title=\"dopl\u0148ky pro lep\u0161\u00ed sp\u00e1nek\"\/><\/figure><\/div>\n\n\n\n<p><strong>Tr\u00e9nink, strava a sp\u00e1nek&nbsp;<\/strong>jsou t\u0159i nejd\u016fle\u017eit\u011bj\u0161\u00ed p\u0159edpoklady pro&nbsp;<strong>zdrav\u00ed a spln\u011bn\u00ed fitness c\u00edl\u016f.&nbsp;<\/strong>Pokud jste dosud zanedb\u00e1vali sp\u00e1nek a z\u00e1rove\u0148 se divili stagnaci ve v\u00fdsledc\u00edch, u\u017e v\u00edte, kde byl mo\u017en\u00e1 probl\u00e9m.&nbsp;<strong>Beze sp\u00e1nku&nbsp;<\/strong>nelze plnohodnotn\u011b&nbsp;<strong>zregenerovat t\u011blo&nbsp;<\/strong>a zlep\u0161ovat formu.&nbsp;V\u011b\u0159\u00edme, \u017ee jste se na\u0161\u00edm \u010dl\u00e1nkem inspirovali a dop\u0159ejete si&nbsp;<strong>plnohodnotn\u00fd odpo\u010dinek bez v\u00fd\u010ditek.&nbsp;<\/strong>Chcete, aby se o d\u016fle\u017eitosti sp\u00e1nku&nbsp;<strong>dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9?&nbsp;<\/strong>Nev\u00e1hejte a&nbsp;<strong>podpo\u0159te ho sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sp\u00e1nek je d\u016fle\u017eit\u00fd pro zdrav\u00ed, r\u016fst sval\u016f a dostate\u010dnou regeneraci. Poznejte v\u00fdhody, tipy a v\u00fd\u017eivov\u00e9 dopl\u0148ky, d\u00edky kter\u00fdm si zajist\u00edte kvalitn\u011bj\u0161\u00ed sp\u00e1nek.<\/p>\n","protected":false},"author":25,"featured_media":110741,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[7185,7329,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-165831","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-rust-svalove-hmoty","9":"tag-spanek","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sp\u00e1nek je d\u016fle\u017eit\u00fd pro zdrav\u00ed, r\u016fst sval\u016f, hubnut\u00ed a dostate\u010dnou regeneraci. 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Poznejte tipy, kter\u00e9 v\u00e1m zlep\u0161\u00ed sp\u00e1nek a zrychl\u00ed us\u00edn\u00e1n\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-07T23:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-10T10:12:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty?\",\"datePublished\":\"2020-04-07T23:00:00+00:00\",\"dateModified\":\"2022-10-10T10:12:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\"},\"wordCount\":3718,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png\",\"keywords\":[\"r\u016fst svalov\u00e9 hmoty\",\"sp\u00e1nek\",\"zdrav\u00ed\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\",\"name\":\"Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png\",\"datePublished\":\"2020-04-07T23:00:00+00:00\",\"dateModified\":\"2022-10-10T10:12:05+00:00\",\"description\":\"Sp\u00e1nek je d\u016fle\u017eit\u00fd pro zdrav\u00ed, r\u016fst sval\u016f, hubnut\u00ed a dostate\u010dnou regeneraci. 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