{"id":237095,"date":"2020-04-10T09:26:00","date_gmt":"2020-04-10T07:26:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=237095"},"modified":"2022-10-10T12:11:23","modified_gmt":"2022-10-10T10:11:23","slug":"ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/","title":{"rendered":"Ako zlep\u0161i\u0165 sp\u00e1nok a ako vpl\u00fdva na zdravie a rast svalovej 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.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/#Preco_spime\" title=\"Pre\u010do sp\u00edme?\">Pre\u010do 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.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/#Co_sa_s_nami_deje_pocas_spanku\" title=\"\u010co sa s nami deje po\u010das sp\u00e1nku?\">\u010co sa s nami deje po\u010das 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.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/#Vyznam_spanku_pre_zdravie\" title=\"V\u00fdznam sp\u00e1nku pre zdravie\">V\u00fdznam sp\u00e1nku pre zdravie<\/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.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/#Vplyv_spanku_na_svaly\" title=\"Vplyv sp\u00e1nku na svaly\">Vplyv sp\u00e1nku na svaly<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Sp\u00e1nok<\/strong> je k\u013e\u00fa\u010dovou s\u00fa\u010das\u0165ou n\u00e1\u0161ho \u017eivota a bez plnohodnotn\u00e9ho sp\u00e1nku sa <strong>organizmus<\/strong> nedok\u00e1\u017ee dostato\u010dne <strong>zregenerova\u0165.<\/strong> Je obzvl\u00e1\u0161\u0165 <strong>d\u00f4le\u017eit\u00fd pre \u0161portovcov,<\/strong> preto\u017ee <strong>tr\u00e9ning unavuje telo<\/strong> a <strong>svaly potrebuj\u00fa<\/strong> okrem \u017eiv\u00edn aj <strong>\u010das na svoju obnovu.<\/strong> Pre\u010d\u00edtajte si o <strong>v\u00fdzname sp\u00e1nku,<\/strong> jeho \u010dastiach, ale aj <strong>v\u00fdhod\u00e1ch<\/strong> pre svaly a <strong>rad\u00e1ch ako ho zlep\u0161i\u0165.<\/strong><\/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=\"Preco_spime\"><\/span>Pre\u010do sp\u00edme?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clovek potrebuje pre svoje pre\u017eitie prij\u00edma\u0165 <strong>\u017eiviny a tekutiny,<\/strong> av\u0161ak medzi <strong>z\u00e1kladn\u00e9 \u013eudsk\u00e9 potreby<\/strong> patr\u00ed aj <strong>sp\u00e1nok. <\/strong>Pribli\u017ene <strong>tretinu svojho \u017eivota<\/strong> str\u00e1vime v posteli a snaha <strong>ob\u00eds\u0165 sp\u00e1nok<\/strong> by v\u00e1s najprv doviedla do <strong>psychotick\u00e9ho stavu, <\/strong>a n\u00e1sledne by skon\u010dila <strong>smr\u0165ou.<\/strong> Rekord v najdlh\u0161om obdob\u00ed bez sp\u00e1nku dr\u017e\u00ed <strong>Randy Gardner,<\/strong> ktor\u00fd je mimochodom st\u00e1le na\u017eive. Randymu sa v roku 1965 podarilo vydr\u017ea\u0165 <strong>v bdelom stave 11 dn\u00ed a 24 min\u00fat.<\/strong> V poslednej f\u00e1ze experimentu mal <strong>roztrie\u0161ten\u00e9 myslenie,<\/strong> jeho <strong>re\u010d<\/strong> bola <strong>nezrozumite\u013en\u00e1 <\/strong>a nedok\u00e1zal rie\u0161i\u0165 jednoduch\u00e9 matematick\u00e9 \u00falohy dlh\u0161ie ne\u017e p\u00e1r min\u00fat. Sp\u00e1nok je pre \u010dloveka ve\u013emi potrebn\u00fd z mnoh\u00fdch d\u00f4vodov, a jeho nedostatok vedie k zn\u00ed\u017eeniu \u017eivotn\u00fdch funkci\u00ed, a n\u00e1sledne smrti. Zauj\u00edmav\u00fdm faktom v\u0161ak zost\u00e1va, \u017ee aj po viac ne\u017e <strong>60 rokoch v\u00fdskumu<\/strong> sp\u00e1nku je pre vedcov jedna <strong>ot\u00e1zka<\/strong> st\u00e1le <strong>nezodpovedan\u00e1 &#8211; <em>Pre\u010do sp\u00edme? <\/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>Vedci poznaj\u00fa<strong> procesy,<\/strong> ktor\u00e9 sa<strong> po\u010das sp\u00e1nku <\/strong>dej\u00fa, a rovnako s\u00fa zn\u00e1me <strong>v\u00fdhody kvalitn\u00e9ho sp\u00e1nku. <\/strong>Samotn\u00fd <strong>d\u00f4vod,<\/strong> pre\u010do sa \u010dlovek po\u010das svojho \u017eivota dost\u00e1va do prapodivn\u00e9ho stavu hybern\u00e1cie, v ktorej dokonca sn\u00edva, <strong>zatia\u013e nie je zn\u00e1my<\/strong><strong>.<\/strong> Aby sme boli presn\u00ed, nielen \u013eudia, ale v\u0161etky \u017eivo\u010d\u00edchy potrebuj\u00fa pre svoje pre\u017eitie sp\u00e1nok. V roku 1894 rusk\u00e1 vedky\u0148a zistila, \u017ee <strong>\u0161teniatka zomieraj\u00fa<\/strong> u\u017e po <strong>p\u00e1r d\u0148och bez sp\u00e1nku.<\/strong> Trochu lep\u0161ie s\u00fa na tom <strong>potkany,<\/strong> ktor\u00e9 pri<strong> absencii sp\u00e1nku<\/strong> zomieraj\u00fa <strong>do troch t\u00fd\u017ed\u0148ov.<\/strong> <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=\"v\u00fdznam sp\u00e1nku\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_sa_s_nami_deje_pocas_spanku\"><\/span>\u010co sa s nami deje po\u010das sp\u00e1nku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">\u010casti sp\u00e1nku<\/h3>\n\n\n\n<p>Cel\u00fd proces sp\u00e1nku nie je iba o zatvoren\u00ed o\u010d\u00ed, sp\u00e1nku a op\u00e4tovnom prebuden\u00ed. \u013dudsk\u00fd mozog prech\u00e1dza po\u010das sp\u00e1nku <strong>cyklami, <\/strong>ktor\u00e9 maj\u00fa <strong>nieko\u013eko f\u00e1z<\/strong> a dej\u00fa sa po\u010das nich odli\u0161n\u00e9 veci. Jeden tak\u00fd <strong>cyklus trv\u00e1<\/strong> pribli\u017ene <strong>90 min\u00fat,<\/strong> a v priebehu <strong>7 a\u017e 9-hodinov\u00e9ho sp\u00e1nku<\/strong> sa takto zopakuje pribli\u017ene <strong>4 &#8211; 6 cyklov.<\/strong> <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>Po\u010das jedn\u00e9ho cyklu sa vystriedaj\u00fa <strong>tri NREM<\/strong> a <strong>jedna REM f\u00e1za.<\/strong> <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\u00e1ma tie\u017e ako non-REM, ide o \u010das\u0165 sp\u00e1nkov\u00e9ho cyklu pred REM f\u00e1zou. NREM je rozdelen\u00e1 na 3 f\u00e1zy, ktor\u00e9 sa <strong>odli\u0161uj\u00fa pod\u013ea h\u013abky.<\/strong> Po\u010das NREM f\u00e1zy zost\u00e1vaj\u00fa <strong>o\u010di pokojn\u00e9 <\/strong>a<strong> telo sa dok\u00e1\u017ee h\u00fdba\u0165. <\/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; tvor\u00ed pribli\u017ene <strong>25 % celkov\u00e9ho sp\u00e1nku,<\/strong> a je to<strong> najhlb\u0161\u00ed stupe\u0148 <\/strong>sp\u00e1nku. Telo je po\u010das REM f\u00e1zy \u00faplne <strong>paralyzovan\u00e9<\/strong> a doch\u00e1dza iba k <strong>pohybu o\u010d\u00ed.<\/strong> V tejto \u010dasti doch\u00e1dza k <strong>prenosu inform\u00e1ci\u00ed<\/strong> z <strong>kr\u00e1tkodobej do dlhodobej pam\u00e4ti.<\/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>Organiz\u00e1cia NSF (National Sleep Foundation) klasifikuje sp\u00e1nkov\u00fd cyklus do nasledovn\u00fdch f\u00e1z <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<\/strong> (kedysi \u00farove\u0148 1) &#8211; je to <strong>najplyt\u0161ia<\/strong> \u010das\u0165 cyklu, trv\u00e1 pribli\u017ene <strong>7 min\u00fat<\/strong> a predstavuje asi <strong>2 &#8211; 5% sp\u00e1nkov\u00e9ho cyklu,<\/strong> po\u010das N1 doch\u00e1dza k <strong>spomaleniu tepu,<\/strong> <strong>pohybu o\u010d\u00ed a srdcovej aktivity.<\/strong> Je pova\u017eovan\u00e1 za prechodn\u00e9 obdobie medzi <strong>ospalos\u0165ou a bdelos\u0165ou.<\/strong><\/li><li><strong>N2 non-REM<\/strong> (kedysi \u00farove\u0148 2) &#8211; f\u00e1za medzi plytk\u00fdm a hlbok\u00fdm sp\u00e1nkom, je to <strong>najdlh\u0161ia \u010das\u0165<\/strong> cyklu, ktor\u00e1 tvor\u00ed pribli\u017ene <strong>45 &#8211; 60 %.<\/strong> V tele doch\u00e1dza k <strong>poklesu teploty, uvo\u013eneniu svalov a tepu.<\/strong><\/li><li><strong>N3 non-REM<\/strong> (kedysi 3 a 4 stupe\u0148) &#8211; ozna\u010dovan\u00e9 aj ako \u201cdelta sp\u00e1nok\u201d. Ide o za\u010diatok hlbok\u00e9ho sp\u00e1nku, kedy doch\u00e1dza k \u010fal\u0161iemu <strong>zn\u00ed\u017eeniu mozgov\u00fdch v\u013an,<\/strong> a v tomto \u0161t\u00e1diu <strong>sa o\u010di a svaly neh\u00fdbu. <\/strong>Tento stupe\u0148 tvor\u00ed pribli\u017ene a\u017e <strong>40 % sp\u00e1nku,<\/strong> a po\u010das neho sa <strong>regeneruj\u00fa bunky, tkaniv\u00e1 a svaly,<\/strong> rovnako aj organizmus <strong>dop\u013a\u0148a energiu.<\/strong><\/li><li><strong>REM<\/strong> &#8211; predstavuje <strong>20 &#8211; 25 % sp\u00e1nku,<\/strong> po\u010das toho stup\u0148a sa <strong>zr\u00fdch\u013euje mozgov\u00e1 aktivita,<\/strong> <strong>tep<\/strong> a tie\u017e <strong>d\u00fdchanie.<\/strong> REM f\u00e1za nastupuje pribli\u017ene <strong>90 min\u00fat po va\u0161om zaspan\u00ed,<\/strong> mozog pri nej <strong>spracov\u00e1va inform\u00e1cie,<\/strong> a z\u00e1rove\u0148 sa v\u00e1m <strong>v REM f\u00e1ze sn\u00edva.<\/strong><\/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=\"sp\u00e1nkov\u00e9 cykly\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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_pre_zdravie\"><\/span>V\u00fdznam sp\u00e1nku pre zdravie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clovek po\u010das sp\u00e1nku odpo\u010d\u00edva a naber\u00e1 sily do \u010fal\u0161ieho d\u0148a, av\u0161ak to je iba v\u0161eobecn\u00e9 v\u00fdchodisko. V tele sa deje mnoho procesov, ktor\u00e9 vpl\u00fdvaj\u00fa na zdravotn\u00fd stav \u010dloveka. Zo v\u0161etk\u00fdch uv\u00e1dzame<strong> najd\u00f4le\u017eitej\u0161ie zdravotn\u00e9 d\u00f4vody,<\/strong> pre\u010do by ste si aj vy mali <strong>dopria\u0165 kvalitn\u00fd sp\u00e1nok.<\/strong><\/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 \u0161portov\u00fd v\u00fdkon<\/strong><\/p>\n\n\n\n<p>Pravideln\u00fd tr\u00e9ning m\u00e1 pozit\u00edvny vplyv na sp\u00e1nok, ale tento vz\u0165ah plat\u00ed aj <strong>v opa\u010dnom pr\u00edpade.<\/strong> Pri \u0161portov\u00fdch vzoroch si \u010dasto v\u0161\u00edmame d\u013a\u017eku a typ tr\u00e9ningu, stravu a in\u00e9 d\u00f4le\u017eit\u00e9 atrib\u00faty. Zauj\u00edmalo v\u00e1s v\u0161ak niekedy, ako dlho \u0161portovci spia? Pod\u013ea NSF (National Sleep Foundation) je <strong>7 &#8211; 9 hod\u00edn<\/strong> sp\u00e1nku ide\u00e1lny \u010das pre <strong>dospel\u00e9ho \u010dloveka, <\/strong>pre <strong>\u0161portovcov <\/strong>m\u00e1 v\u0161ak v\u00fdznam <strong>pospa\u0165 si o nie\u010do dlh\u0161ie.<\/strong> Bez oh\u013eadu na va\u0161e zanietene pre \u0161port, vplyvom dostato\u010dn\u00e9ho sp\u00e1nku sa zlep\u0161\u00ed v\u00e1\u0161 \u0161portov\u00fd v\u00fdkon v nieko\u013ek\u00fdch oblastiach. Poc\u00edtite n\u00e1rast<strong> intenzity tr\u00e9ningu, r\u00fdchlosti, energie, koordin\u00e1cie, <\/strong>z\u00e1rove\u0148 v\u0161ak posilnite svoje<strong> ment\u00e1lne funkcie.<\/strong> Pod\u013ea \u0161t\u00fadie v \u010dasopise SLEEP s\u00favis\u00ed <strong>nedostato\u010dn\u00fd sp\u00e1nok <\/strong>s <strong>poklesom okam\u017eit\u00fdch rozhodnut\u00ed,<\/strong> naopak odd\u00fdchnut\u00e9 subjekty preukazovali <strong>zv\u00fd\u0161enie presnosti.<\/strong> <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\u010dite v\u00e1s nechceme nab\u00e1da\u0165 k dlh\u00e9mu vysp\u00e1vaniu, no toto je mal\u00fd zoznam vrcholov\u00fdch \u0161portovcov, pre ktor\u00fdch je dostato\u010dn\u00fd sp\u00e1nok ve\u013emi d\u00f4le\u017eit\u00fd. <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 hod\u00edn)<\/li><li>Roger Federer (11-12 hod\u00edn)<\/li><li>Lindsey Vonn (aspo\u0148 10 hod\u00edn)<\/li><li>Usain Bolt (8-10 hod\u00edn)&nbsp;<\/li><li>Rafael Nadal (9 hod\u00edn)<\/li><li>Maria Sharapovova (8-9 hod\u00edn)<\/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\u00e1nok a zdravie\" width=\"843\" height=\"670\" title=\"sp\u00e1nok a zdravie\"\/><\/figure><\/div>\n\n\n\n<p><strong>2. Hladina cukru je viac pod kontrolou<\/strong><\/p>\n\n\n\n<p>Hladina gluk\u00f3zy v tele nie je ovplyvnen\u00e1 iba v\u00fdberom stravy a fyzickou aktivitou, ale aj <strong>sp\u00e1nkom.<\/strong> Hladina gluk\u00f3zy kles\u00e1 po\u010das <strong>hlbokej f\u00e1zy sp\u00e1nku,<\/strong> no pri jeho nedostatku vlastne <strong>nedoprajete telu \u201cprest\u00e1vku\u201d.<\/strong> Bez \u201cvypnutia a zapnutia\u201d m\u00f4\u017ee telo hor\u0161ie reagova\u0165 na hladinu cukru v tele a potreby na\u0161ich buniek. V\u00fdskum z roku 1999 sa zaoberal \u00fa\u010dinkom redukcie sp\u00e1nku na mlad\u00fdch mu\u017eov. Zn\u00ed\u017eenie sp\u00e1nku na 4 hodiny za noc po dobu 6 za sebou id\u00facich noc\u00ed malo za n\u00e1sledok <strong>pr\u00edznaky predcukrovky.<\/strong> Uveden\u00e9 <strong>sympt\u00f3my <\/strong>v\u0161ak<strong> zmizli po t\u00fd\u017edni<\/strong> upraven\u00e9ho a dlh\u0161ieho sp\u00e1nku. Viacer\u00e9 v\u00fdskumy poukazuj\u00fa na s\u00favislos\u0165 medzi <strong>nedostatkom sp\u00e1nku<\/strong> a v\u00fdskytom <strong>cukrovky 2. typu. <\/strong>Z toho vypl\u00fdva, \u017ee pr\u00edli\u0161 <strong>kr\u00e1tky sp\u00e1nok<\/strong> m\u00f4\u017ee nielen zni\u017eova\u0165 v\u00e1\u0161 v\u00fdkon, ale z\u00e1rove\u0148 <strong>smerova\u0165 k v\u00e1\u017enym ochoreniam.<\/strong> <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. Zmena v celkovej hmotnosti<\/strong><\/p>\n\n\n\n<p>Za va\u0161im priberan\u00edm m\u00f4\u017ee by\u0165 <strong>nedostatok pohybu, v\u00fdber nevhodn\u00fdch potrav\u00edn,<\/strong> ale aj <strong>slab\u00fd sp\u00e1nok.<\/strong> Pod\u013ea vedeck\u00fdch \u010dl\u00e1nkov za to m\u00f4\u017eu <strong>\u201crozhoden\u00e9\u201d hladiny horm\u00f3nov<\/strong> v mozgu. Chronick\u00fd nedostatok sp\u00e1nku sp\u00f4sobuje<strong> vy\u0161\u0161ie mno\u017estvo grel\u00ednu<\/strong> (horm\u00f3n podporuj\u00faci chu\u0165 do jedla) a<strong> ni\u017e\u0161\u00ed obsah lept\u00ednu <\/strong>(horm\u00f3n, ktor\u00fd potla\u010duje apet\u00edt). <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=\"Emo\u010dn\u00e9 probl\u00e9my\" title=\"Emo\u010dn\u00e9 probl\u00e9my\"\/><\/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\u00e9 probl\u00e9my<\/strong><\/p>\n\n\n\n<p>Ur\u010dite v\u00e1s neprekvapuje, \u017ee <strong>absencia sp\u00e1nku<\/strong> s\u00favis\u00ed aj <strong>s em\u00f3ciami.<\/strong> Nevyspat\u00fd \u010dlovek je podr\u00e1\u017eden\u00fd a \u201cdoru\u017eova vyspinkan\u00fd\u201d sa rozhodne nec\u00edti zle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie je to v\u0161ak iba o pocite \u0161\u0165astia, sp\u00e1nok toti\u017e neni\u010d\u00ed len v\u00e1\u0161 emo\u010dn\u00fd balans, ale rovnako vpl\u00fdva na <strong>schopnos\u0165 hodnotenia pocitov in\u00fdch.<\/strong> Pri nedostatku sp\u00e1nku m\u00f4\u017ee ma\u0165 \u010dlovek probl\u00e9m s <strong>rozpoznan\u00edm \u013eudsk\u00fdch prejavov a em\u00f3ci\u00ed.<\/strong> Kles\u00e1 nielen fyzick\u00fd v\u00fdkon, ale tie\u017e schopnos\u0165 komunikova\u0165 v spolo\u010dnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dlhodob\u00e9 probl\u00e9my<\/strong> so sp\u00e1nkom m\u00f4\u017eu ma\u0165 za n\u00e1sledok <strong>vznik emo\u010dn\u00fdch por\u00fach. <\/strong>Je vedecky dok\u00e1zan\u00e9, \u017ee a\u017e <strong>90 % \u013eud\u00ed s depresiou<\/strong> m\u00e1 z\u00e1rove\u0148 <strong>probl\u00e9my so sp\u00e1nkom.<\/strong> Omnoho hor\u0161\u00ed je fakt, \u017ee slab\u00fd sp\u00e1nok je dokonca sp\u00e1jan\u00fd so <strong>zv\u00fd\u0161en\u00fdm rizikom samovra\u017eedn\u00fdch sklonov.<\/strong> Zvl\u00e1da\u0165 ka\u017edodenn\u00e9 povinnosti je n\u00e1ro\u010dn\u00e9, sp\u00e1nkom <strong>podpor\u00edte<\/strong> nielen fyzick\u00e9, ale aj <strong>du\u0161evn\u00e9 zdravie.<\/strong> <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=\"Vplyv_spanku_na_svaly\"><\/span>Vplyv sp\u00e1nku na svaly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sp\u00e1nok vpl\u00fdva<\/strong> na cel\u00fa s\u00e9riu syst\u00e9mov v \u013eudskom tele, av\u0161ak procesy po\u010das sp\u00e1nku logicky p\u00f4sobia aj na <strong>svalov\u00fa hmotu. <\/strong>Poctiv\u00fd<strong> tr\u00e9ning a pr\u00edjem \u017eiv\u00edn nesta\u010dia<\/strong> na plnohodnotn\u00e9 v\u00fdsledky, telo potrebuje <strong>regenerova\u0165 <\/strong>a <strong>spracova\u0165 progres.<\/strong> Najlep\u0161\u00edm sp\u00f4sobom oddychu je sp\u00e1nok, plat\u00ed to pre<strong> rast svalovej hmoty<\/strong> a z\u00e1rove\u0148 <strong>zlep\u0161enie v\u00fdkonu.<\/strong> <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\">Sp\u00e1nok a rastov\u00fd horm\u00f3n<\/h3>\n\n\n\n<p>Po\u010das sp\u00e1nku sa <strong>zni\u017euje spotreba energie,<\/strong> obnovuj\u00fa sa<strong> mozgov\u00e9 bunky,<\/strong> telo produkuje <strong>rastov\u00fd horm\u00f3n,<\/strong> a ak si pred span\u00edm doprajete prote\u00edny, tak doch\u00e1dza aj k <strong>synt\u00e9ze bielkov\u00edn.<\/strong> <strong>Rastov\u00fd horm\u00f3n <\/strong>je jednou z d\u00f4le\u017eit\u00fdch zlo\u017eiek, ktor\u00e9 s\u00fa pr\u00edtomn\u00e9 pri raste a obnove svalov. Podstatu <strong>prote\u00ednovej synt\u00e9zy<\/strong> ur\u010dite pozn\u00e1te, telo <strong>prijme bielkoviny, roz\u0161tiepi<\/strong> ich na aminokyseliny, ktor\u00e9 potom <strong>pou\u017eije do tkan\u00edv.<\/strong> Mo\u017eno ste v\u0161ak netu\u0161ili, \u017ee <strong>k tomuto procesu<\/strong> potrebuje organizmus <strong>rastov\u00fd horm\u00f3n. <\/strong>Ke\u010f\u017ee sa <strong>vyplavuje po\u010das sp\u00e1nku,<\/strong> nedostatkom \u010dasu v posteli vlastne <strong>sabotujete svoj tr\u00e9ning<\/strong> a pr\u00edjem \u017eiv\u00edn. Rastov\u00fd horm\u00f3n sa samozrejme vylu\u010duje aj po\u010das tr\u00e9ningu, no a\u017e <strong>75 % <\/strong>sa vyl\u00fa\u010di <strong>po\u010das sp\u00e1nku.<\/strong> Hlavn\u00fdm \u010dasom, kedy sa RH vylu\u010duje je <strong>prv\u00e1 \u010das\u0165 3. f\u00e1zy sp\u00e1nkov\u00e9ho cyklu.<\/strong> Organizmus je po\u010das nej v <strong>hlbokom sp\u00e1nku,<\/strong> doch\u00e1dza k <strong>oprave tkan\u00edv,<\/strong> a samozrejme aj svalov. <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 e\u0161te viac <strong>podpori\u0165 vylu\u010dovanie rastov\u00e9ho horm\u00f3nu?<\/strong> D\u00e1 sa tomu \u201cpom\u00f4c\u0165\u201d, ak <strong>30 min\u00fat pred a po silovom tr\u00e9ningu<\/strong> skonzumujete kombin\u00e1ciu <strong>bielkov\u00edn so sacharidmi.<\/strong> V pr\u00edpade, \u017ee tento \u201ctrik\u201d pozn\u00e1te, alebo sa chyst\u00e1te ho vysk\u00fa\u0161a\u0165,<strong> dajte n\u00e1m vedie\u0165 o progrese, <\/strong>ktor\u00fd to sp\u00f4sobilo. <span style=\"color: #ff6600;\">[16]&nbsp;<\/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\u00e1nok a rast svalov\" width=\"843\" height=\"562\" title=\"sp\u00e1nok a rast svalov\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Sp\u00e1nok a testoster\u00f3n<\/h3>\n\n\n\n<p>Zabezpe\u010di\u0165 svojmu telu dostatok sp\u00e1nku popri v\u0161etk\u00fdch povinnostiach nie je jednoduch\u00e9, a pritom ve\u013emi d\u00f4le\u017eit\u00e9. Obzvl\u00e1\u0161\u0165 to plat\u00ed v pr\u00edpade, \u017ee v\u00e1m z\u00e1le\u017e\u00ed na <strong>raste a udr\u017ean\u00ed svalovej hmoty.<\/strong> \u010eal\u0161\u00edm d\u00f4vodom <strong>okrem rastov\u00e9ho horm\u00f3nu<\/strong> je <strong>aj testoster\u00f3n.<\/strong> <strong>Nedostatok sp\u00e1nku<\/strong> m\u00e1 toti\u017e vplyv na <strong>zn\u00ed\u017eenie hladiny testoster\u00f3nu.<\/strong> V\u00fdskum z roku <strong>2015<\/strong> sa zaoberal zmenami v hladine testoster\u00f3ne u mlad\u00fdch mu\u017eov, v pr\u00edpade zn\u00ed\u017eenia \u010dasu ur\u010den\u00e9ho na sp\u00e1nok. \u00da\u010dastn\u00edci spali iba <strong>5 hod\u00edn denne<\/strong> po dobu <strong>1 t\u00fd\u017ed\u0148a. <\/strong>T\u00e1to redukcia sp\u00f4sobila, \u017ee u mlad\u00fdch mu\u017eov do\u0161lo k <strong>\u00fabytku od 10 do 15 % testoster\u00f3nu.<\/strong> Ako vid\u00edte, u\u017e kr\u00e1tke obdobie nedostatku sp\u00e1nku v\u00fdrazne vpl\u00fdva na hormon\u00e1lnu rovnov\u00e1hu. <strong>Testoster\u00f3n <\/strong>je d\u00f4le\u017eit\u00fd horm\u00f3n, ktor\u00fd <strong>ovplyv\u0148uje<\/strong> nielen <strong>rast svalov,<\/strong> ale aj <strong>spa\u013eovanie tukov.<\/strong> Je na \u0161kodu zni\u017eova\u0165 testoster\u00f3n nedostato\u010dn\u00fdm sp\u00e1nkom, preto\u017ee \u010dlovek o\u0148 po\u010das \u017eivota prirodzene prich\u00e1dzame. Starnutie je prirodzene spojen\u00e9 s \u00fabytkom testoster\u00f3nu, <strong>ro\u010dne<\/strong> n\u00e1m jeho mno\u017estvo klesne pribli\u017ene <strong>o 1 a\u017e 2 %. <\/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=\"vplyv sp\u00e1nku na svaly\" width=\"843\" height=\"562\" title=\"vplyv sp\u00e1nku na svaly\"\/><\/figure><\/div>\n\n\n\n<p>Chcete sa o vplyve testoster\u00f3nu a pr\u00edznakoch jeho nedostatku dozvedie\u0165 viac? Z\u00edskajte v\u0161etky potrebn\u00e9 inform\u00e1cie v na\u0161om \u010dl\u00e1nku &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/priznaky-nizkej-hladiny-testosteronu-a-ako-s-nou-bojovat\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pr\u00edznaky n\u00edzkej hladiny testoster\u00f3nu a ako s \u0148ou bojova\u0165<\/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\">Ako zlep\u0161i\u0165 kvalitu sp\u00e1nku?<\/h3>\n\n\n\n<p>Spa\u0165 lep\u0161ie a dlh\u0161ie je ur\u010dite prian\u00edm mnoh\u00fdch z n\u00e1s, nie je to v\u0161ak jednoduch\u00e9. Ve\u010der do postele si so sebou nos\u00edme aj <strong>probl\u00e9my, starosti a stres<\/strong> z cel\u00e9ho d\u0148a. Mo\u017eno aj vy v posledn\u00fdch momentoch pred sp\u00e1nkom vyhodnocujete nov\u00e9 vnemy a inform\u00e1cie. Spoznajte faktory, ktor\u00e9 ovplyv\u0148uj\u00fa&nbsp; kvalitu v\u00e1\u0161ho sp\u00e1nku pozit\u00edvne i negat\u00edvne:<\/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.sk\/kofein\" class=\"ek-link\">Kofe\u00edn<\/a><\/strong> &#8211; rann\u00e9 pitie k\u00e1vy nem\u00e1 samozrejme vplyv na ve\u010dern\u00e9 zasp\u00e1vanie, ale <strong>pr\u00edjem<\/strong> kofe\u00ednu <strong>v neskor\u0161\u00edch \u010dastiach<\/strong> d\u0148a m\u00f4\u017ee by\u0165 probl\u00e9mom. Kofe\u00edn je v\u0161eobecne zn\u00e1my a konzumovan\u00fd <strong>stimulant,<\/strong> ktor\u00fd <strong>zlep\u0161uje pozornos\u0165, podporuje bdelos\u0165<\/strong> a stimuluje nervov\u00fd syst\u00e9m. <strong>V krvi<\/strong> zost\u00e1va pribli\u017ene <strong>6 &#8211; 8 hod\u00edn,<\/strong> preto m\u00f4\u017ee pitie k\u00e1vy 6 hod\u00edn pred sp\u00e1nkom ovplyvni\u0165 kvalitu sp\u00e1nku.<\/p>\n\n\n\n<p><strong>2. Cvi\u010denie<\/strong> &#8211; tr\u00e9ning po\u010das d\u0148a m\u00f4\u017ee <strong>unavi\u0165 organizmus<\/strong> a zlep\u0161i\u0165 zasp\u00e1vanie. <strong>Najm\u00e4 aer\u00f3bne cvi\u010denie<\/strong> je toho d\u00f4kazom, av\u0161ak tr\u00e9ning <strong>v neskor\u00fdch<\/strong> ve\u010dern\u00fdch <strong>hodin\u00e1ch<\/strong> m\u00f4\u017ee ma\u0165 presne <strong>opa\u010dn\u00fd efekt.<\/strong><\/p>\n\n\n\n<p><strong>3. Alkohol<\/strong> &#8211; pitie alkoholu sa zd\u00e1 by\u0165 dobr\u00fdm rie\u0161en\u00edm na zasp\u00e1vanie, m\u00e1 v\u0161ak presne opa\u010dn\u00fd efekt. Ovplyv\u0148uje hladinu <strong>melaton\u00ednu a rastov\u00e9ho horm\u00f3nu,<\/strong> sp\u00f4sobuje <strong>chr\u00e1panie <\/strong>alebo <strong>sp\u00e1nkov\u00e9 apnoe.<\/strong> Alkohol zasahuje do stup\u0148ov sp\u00e1nku, a t\u00fdm p\u00f4sob\u00ed na sp\u00e1nok ru\u0161ivo. Da\u0165 si poh\u00e1r v\u00edna ve\u010der nemus\u00ed by\u0165 probl\u00e9mom, ak ste v\u0161ak \u201c\u0161upli\u201d ve\u010der nieko\u013eko drinkov, nebu\u010fte prekvapen\u00ed, \u017ee sa po\u010das noci budete preb\u00fadza\u0165.<\/p>\n\n\n\n<p><strong>4. Sledovanie TV v posteli<\/strong> &#8211; na niekoho m\u00f4\u017ee ve\u010dern\u00e9 sledovanie telev\u00edzie p\u00f4sobi\u0165 usp\u00e1vaj\u00faco, m\u00f4\u017ee v\u0161ak aj zvy\u0161ova\u0165 pozornos\u0165. Sledovan\u00edm TV v posteli d\u00e1vate mozgu <strong>podnet udr\u017eiava\u0165 pozornos\u0165<\/strong> namiesto pr\u00edpravy na sp\u00e1nok. \u010eal\u0161\u00edm probl\u00e9mom m\u00f4\u017ee by\u0165 jeho <strong>svetelnos\u0165,<\/strong> a preto je vhodn\u00e9 <strong>vypn\u00fa\u0165 TV<\/strong> a v\u0161etky <strong>v\u00fdrazn\u00e9 svetl\u00e1<\/strong> aspo\u0148 <strong>2 hodiny<\/strong> pred odchodom do postele.<\/p>\n\n\n\n<p><strong>5. Sp\u00e1nkov\u00e9 prostredie<\/strong> &#8211; samotn\u00e1 poste\u013e a jej okolie sa rovnako podie\u013ea na \u00faspechu zaspa\u0165. <strong>Poste\u013e, vank\u00fa\u0161e a matrac<\/strong> vpl\u00fdvaj\u00fa na poz\u00edciu tela, k\u013abov, chrbtice a \u010fal\u0161ie aspekty, ktor\u00e9 m\u00f4\u017eu sp\u00f4sobi\u0165 probl\u00e9my so sp\u00e1nkom. <strong>Meni\u0165 matrac a vybavenie<\/strong> postele sa odpor\u00fa\u010da pribli\u017ene ka\u017ed\u00fdch <strong>5 &#8211; 8 rokov.<\/strong> <strong>Pri v\u00fdbere matraca si dajte naozaj z\u00e1le\u017ea\u0165.<\/strong> Vst\u00e1va\u0165 ka\u017ed\u00e9 r\u00e1no s pol\u00e1man\u00fdm telom z pr\u00edli\u0161 m\u00e4kk\u00e9ho alebo naopak tvrd\u00e9ho matraca, dok\u00e1\u017ee toti\u017e pokazi\u0165 de\u0148 hne\u010f na jeho za\u010diatku. S maxim\u00e1lnou podporou kvality sp\u00e1nku v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 <strong><a href=\"https:\/\/www.biano.sk\/produkty\/matrace\/zdravotny-matrac\" target=\"_blank\" aria-label=\"zdravotn\u00fd matrac. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravotn\u00fd matrac.<\/a><\/strong> Tie s\u00fa spravidla ve\u013emi <strong>pohodln\u00e9, hypoalerg\u00e9nne \u010di antibakteri\u00e1lne.<\/strong> Navy\u0161e maj\u00fa <strong>skvel\u00e9 ortopedick\u00e9 vlastnosti.<\/strong> To ocenia nielen \u0161portovci, ale tie\u017e ka\u017ed\u00fd, koho ob\u010das zabol\u00ed chrb\u00e1t.<\/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=\"ako zlep\u0161i\u0165 sp\u00e1nok\" class=\"wp-image-223601\" width=\"843\" height=\"562\" title=\"ako zlep\u0161i\u0165 sp\u00e1nok\" 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\">V\u00fd\u017eivov\u00e9 doplnky pre lep\u0161\u00ed sp\u00e1nok<\/h3>\n\n\n\n<p>Pre <strong>upokojenie organizmu<\/strong> a <strong>navodenie sp\u00e1nku<\/strong> m\u00f4\u017eu sl\u00fa\u017ei\u0165 aj r\u00f4zne <strong>v\u00fd\u017eivov\u00e9 doplnky.<\/strong> Nemus\u00edte ma\u0165 obavy, dnes u\u017e existuj\u00fa doplnky na pr\u00edrodnej b\u00e1ze a tak\u00e9, ktor\u00e9 nesp\u00f4sobuj\u00fa z\u00e1vislos\u0165. Pred za\u010diatkom ich u\u017e\u00edvania je v\u0161ak v\u017edy potrebn\u00e9<strong> pre\u010d\u00edta\u0165 si pr\u00edbalov\u00fd let\u00e1k <\/strong>a obozn\u00e1mi\u0165 sa s ich d\u00e1vkovan\u00edm. V dne\u0161nej dobe existuje \u0161irok\u00e1 \u0161k\u00e1la podporn\u00fdch suplementov, my v\u00e1m prin\u00e1\u0161ame tie najzn\u00e1mej\u0161ie a najpopul\u00e1rnej\u0161ie <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; medzi rastliny, ktor\u00e9 podporuj\u00fa sp\u00e1nok patr\u00ed <strong>levandu\u013ea a ginkgo biloba,<\/strong> maj\u00fa <strong>relaxa\u010dn\u00fd efekt<\/strong> na organizmus, v\u010faka \u010domu sa v\u00e1m bude lep\u0161ie zasp\u00e1va\u0165. Medzi rastliny, ktor\u00e9 zlep\u0161uj\u00fa sp\u00e1nok sa rad\u00ed aj <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/valeriana-lekarska-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kore\u0148 Valeri\u00e1ny lek\u00e1rskej<\/a><\/span>, t\u00e1 pom\u00e1ha zaspa\u0165 a rovnako <strong>zvy\u0161uje kvalitu sp\u00e1nku.<\/strong><\/li><li><strong>Melaton\u00edn<\/strong> &#8211; horm\u00f3n melaton\u00edn sa prirodzene <strong>nach\u00e1dza v \u013eudskom tele<\/strong> a jeho \u00falohou je d\u00e1va\u0165 <strong>mozgu pokyn na sp\u00e1nok.<\/strong> U\u017e\u00edvanie melaton\u00ednu v podobe suplementu pom\u00e1ha pri <strong>jet lagu, probl\u00e9moch so zasp\u00e1van\u00edm,<\/strong> pr\u00edpadne \u0165a\u017ekostiach spojen\u00fdch s pr\u00e1cou na zmeny. Zlep\u0161uje <strong>REM<\/strong> a <strong>NREM f\u00e1zu sp\u00e1nku<\/strong> a tie\u017e jeho celkov\u00fa dobu.<\/li><li><strong>CBD<\/strong> &#8211; kanabidiol patr\u00ed medzi l\u00e1tky pr\u00edrodn\u00e9ho charakteru, ktor\u00e9 maj\u00fa upokojuj\u00face a stres redukuj\u00face \u00fa\u010dinky. CBD sa z\u00edskava z <strong>konope siateho<\/strong> a rozhodne sa pri \u0148om <strong>nemus\u00edte ob\u00e1va\u0165 psychotropn\u00fdch \u00fa\u010dinkov,<\/strong> ktor\u00e9 s\u00fa spojen\u00e9 s u\u017e\u00edvan\u00edm marihuany s obsahom THC.<\/li><li><strong>Aminokyseliny<\/strong> &#8211; <strong>glyc\u00edn, L-thean\u00edn, tryptof\u00e1n<\/strong> alebo <span style=\"color: #ff6600;\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/span> s\u00fa aminokyseliny, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 pri zasp\u00e1van\u00ed. <strong>Glyc\u00edn zlep\u0161uje kvalitu sp\u00e1nku<\/strong> a<strong> L-thean\u00edn<\/strong> podporuje <strong>relax\u00e1ciu a sp\u00e1nok.<\/strong> <strong>Tryptof\u00e1n<\/strong> je esenci\u00e1lna aminokyselina, ktor\u00e1 m\u00f4\u017ee <strong>zlep\u0161i\u0165 kvalitu sp\u00e1nku a zr\u00fdchli\u0165 dobu zasp\u00e1vania. <\/strong><span style=\"color: #ff6600;\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/span> (alebo gama-aminomaslov\u00e1 kyselina) sa prirodzene nach\u00e1dza <strong>v mozgu,<\/strong> jej \u00falohou je zni\u017eova\u0165 <strong>vzru\u0161ivos\u0165 neur\u00f3nov,<\/strong> m\u00e1 v\u0161ak aj vlastnos\u0165 <strong>zlep\u0161ova\u0165 a predl\u017eova\u0165 sp\u00e1nok.<\/strong><\/li><li><strong>Miner\u00e1ly<\/strong> &#8211; medzi miner\u00e1ly, ktor\u00e9 vpl\u00fdvaj\u00fa na upokojenie organizmu a zlep\u0161enie kvality sp\u00e1nku m\u00f4\u017eeme zaradi\u0165 <strong>hor\u010d\u00edk, \u017eelezo a v\u00e1pnik.<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hor\u010d\u00edk<\/a><\/span> pom\u00e1ha <strong>produkova\u0165 melaton\u00edn,<\/strong> z\u00e1rove\u0148 dok\u00e1\u017ee <strong>upokoji\u0165 svalov\u00e9 tkaniv\u00e1.<\/strong> <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/zelezo-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u017delezo<\/a><\/span> je v tele spojen\u00e9 s <strong>prenosom kysl\u00edka<\/strong> do buniek a tkan\u00edv, naopak nedostatok \u017eeleza je v\u0161ak jedn\u00fdm z hlavn\u00fdch d\u00f4vodov <strong>syndr\u00f3mu nepokojn\u00fdch n\u00f4h.<\/strong> Tieto \u0165a\u017ekosti vyvol\u00e1vaj\u00fa neust\u00e1lu potrebu h\u00fdba\u0165 nohami, a to aj v noci, \u010do sp\u00f4sobuje probl\u00e9my so sp\u00e1nkom. Medzi miner\u00e1ly s vplyvom na kvalitu sp\u00e1nku patr\u00ed aj <strong>v\u00e1pnik,<\/strong> preto\u017ee pom\u00e1ha mozgu pou\u017ei\u0165 <strong>tryptof\u00e1n<\/strong> na tvorbu <strong>melaton\u00ednu.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zauj\u00edma v\u00e1s, ako ovplyv\u0148uje hor\u010d\u00edk n\u00e1\u0161 organizmus a h\u013ead\u00e1te viac inform\u00e1ci\u00ed? Pre\u010d\u00edtajte si o <strong>v\u00fdzname <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">magn\u00e9zia<\/a> v na\u0161om \u010dl\u00e1nku<\/strong> &#8211; <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Magn\u00e9zium alebo hor\u010d\u00edk ovplyvn\u00ed va\u0161e zdravie a svalov\u00fa hmotu<\/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=\"doplnky pre lep\u0161\u00ed sp\u00e1nok\" width=\"843\" height=\"562\" title=\"doplnky pre lep\u0161\u00ed sp\u00e1nok\"\/><\/figure><\/div>\n\n\n\n<p><strong>Tr\u00e9ning, strava a sp\u00e1nok<\/strong> s\u00fa tri najd\u00f4le\u017eitej\u0161ie predpoklady pre <strong>zdravie a splnenie fitness cie\u013eov.<\/strong> Ak ste doteraz zanedb\u00e1vali sp\u00e1nok a z\u00e1rove\u0148 sa \u010dudovali stagn\u00e1cii vo v\u00fdsledkoch, u\u017e viete, kde bol mo\u017eno probl\u00e9m. <strong>Bez sp\u00e1nku<\/strong> nie je mo\u017en\u00e9 plnohodnotne <strong>zregenerova\u0165 telo<\/strong> a zlep\u0161ova\u0165 formu. Ver\u00edme, \u017ee ste sa na\u0161im \u010dl\u00e1nkom in\u0161pirovali a doprajete si <strong>plnohodnotn\u00fd odpo\u010dinok bez v\u00fd\u010ditiek.<\/strong> Chcete, aby sa o d\u00f4le\u017eitosti sp\u00e1nku <strong>dozvedeli aj va\u0161i priatelia? <\/strong>Nev\u00e1hajte a <strong>podporte ho zdie\u013ean\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\u00e1nok je d\u00f4le\u017eit\u00fd pre zdravie, rast svalov a dostato\u010dn\u00fa regener\u00e1ciu. Spoznajte v\u00fdhody, tipy a v\u00fd\u017eivov\u00e9 doplnky, v\u010faka ktor\u00fdm si zabezpe\u010d\u00edte kvalitnej\u0161\u00ed sp\u00e1nok.<\/p>\n","protected":false},"author":25,"featured_media":110751,"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":[7],"tags":[6057,6131,6069,6082],"filter_section":[],"filter_attribute":[13049,13888],"class_list":{"0":"post-237095","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-rast-svalovej-hmoty","9":"tag-spanok","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-spanok-a-odpocinok","13":"filter_attribute-sport-a-cvicenie-lifestyle","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako zlep\u0161i\u0165 sp\u00e1nok a ako vpl\u00fdva na zdravie a rast svalovej hmoty? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Sp\u00e1nok je d\u00f4le\u017eit\u00fd pre zdravie, rast svalov a dostato\u010dn\u00fa regener\u00e1ciu. 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