{"id":237205,"date":"2020-10-09T12:34:00","date_gmt":"2020-10-09T10:34:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=237205"},"modified":"2023-09-01T13:32:48","modified_gmt":"2023-09-01T11:32:48","slug":"kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/","title":{"rendered":"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic?"},"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.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#Zakaj_spimo\" title=\"Zakaj spimo?\">Zakaj spimo?<\/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.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#Kaj_se_dogaja_z_nami_med_spanjem\" title=\"Kaj se dogaja z nami med spanjem?\">Kaj se dogaja z nami med spanjem?<\/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.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#Pomembnost_spanja_za_zdravje\" title=\"Pomembnost spanja za zdravje\">Pomembnost spanja za zdravje<\/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.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#Vpliv_spanja_na_misice\" title=\"Vpliv spanja na mi\u0161ice\">Vpliv spanja na mi\u0161ice<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong><span lang=\"SL\">Spanec<\/span><\/strong><span lang=\"SL\">&nbsp;je klju\u010dni del na\u0161ega \u017eivljenja in brez tega&nbsp;<strong>organizem<\/strong>&nbsp;ne more dovolj&nbsp;<strong>okrevati<\/strong>. \u0160e posebej&nbsp;<strong>pomemben je za \u0161portnike,<\/strong>&nbsp;saj&nbsp;<strong>trening utrudi telo<\/strong>,&nbsp;<strong>mi\u0161ice pa<\/strong>&nbsp;poleg hranilnih snovi&nbsp;<strong>potrebujejo tudi<\/strong>&nbsp;<strong>\u010das za regeneracijo<\/strong>. Nau\u010dite se vse o&nbsp;<strong>pomembnosti spanca<\/strong>, njegovih delih, oglejte pa si tudi&nbsp;<strong>koristi<\/strong>&nbsp;za mi\u0161ice in&nbsp;<strong>nasvete, kako izbolj\u0161ati kakovost spanca.<\/strong><\/span><\/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=\"Zakaj_spimo\"><\/span>Zakaj spimo? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za pre\u017eivetje so zelo pomembne&nbsp;<strong>hranilne snovi in teko\u010dine<\/strong>, med&nbsp;<strong>osnovne \u010dlovekove potrebe<\/strong>&nbsp;pa spada tudi&nbsp;<strong>spanec.<\/strong>&nbsp;Pribli\u017eno&nbsp;<strong>tretjino \u017eivljenja<\/strong>&nbsp;pre\u017eivimo v postelji in poskusi, da&nbsp;<strong>bi se izognili spanju<\/strong>, bi vas najprej pripeljala v&nbsp;<strong>psihoti\u010dno stanje<\/strong>, nato pa bi sledila&nbsp;<strong>smrt<\/strong>.&nbsp;<strong>Randy Gardner,<\/strong>&nbsp;ki je, mimogrede, \u0161e vedno \u017eiv, je rekorder v svojem dolgem obdobju neprespanih dni. Randy je leta 1965&nbsp;<strong>uspel ostati buden 11 dni in 24 minut<\/strong>. V zadnji fazi eksperimenta je imel&nbsp;<strong>razdrobljeno razmi\u0161ljanje<\/strong>, njegov&nbsp;<strong>govor<\/strong>&nbsp;je bil&nbsp;<strong>nerazumljiv<\/strong>, preprostih matemati\u010dnih nalog pa ni zmogel re\u0161evati ve\u010d kot nekaj minut. Spanje je za \u010dloveka iz ve\u010d razlogov zelo potrebno, njegovo pomanjkanje pa vodi do zmanj\u0161anja vitalnih funkcij in posledi\u010dno do smrti. Vendar ostaja zanimivo dejstvo, da tudi po ve\u010d kot&nbsp;<strong>60 letih<\/strong>&nbsp;<strong>raziskovanja<\/strong>&nbsp;spanja, znanstveniki \u0161e vedno&nbsp;<strong>nimajo odgovora<\/strong>&nbsp;na preprosto&nbsp;<strong>vpra\u0161anje<\/strong>&nbsp;&#8211;&nbsp;<strong>Zakaj spimo?<\/strong><span style=\"color: #ff6600;\"><em><strong>&nbsp;<\/strong><\/em>[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>Znanstveniki poznajo&nbsp;<strong>procese<\/strong>, ki se dogajajo&nbsp;<strong>med spanjem<\/strong>, pa tudi&nbsp;<strong>koristi kakovostnega spanca.<\/strong>&nbsp;Sam&nbsp;<strong>razlog<\/strong>, zakaj se \u010dlovek znajde v nenavadnem stanju hibernacije, v katerem celo sanja,&nbsp;<strong>\u0161e ni znan<\/strong>. \u010ce smo natan\u010dni, ne samo ljudje, ampak tudi vse \u017eivali za svoje pre\u017eivetje potrebujejo spanec. Leta 1894 je ruski znanstvenik odkril, da&nbsp;<strong>mladi\u010di<\/strong>&nbsp;<strong>po nekaj dneh brez spanja umrejo.<\/strong>&nbsp;<strong>Podgane<\/strong>, ki umrejo&nbsp;<strong>v treh tednih brez spanja<\/strong>, so nekoliko na bolj\u0161em.&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=\"Zakaj spimo?\" width=\"843\" height=\"670\" title=\"Zakaj spimo?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_se_dogaja_z_nami_med_spanjem\"><\/span>Kaj se dogaja z nami med spanjem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Deli spanja<\/h3>\n\n\n\n<p>Pri celotnem procesu spanja ne gre zgolj za zapiranje o\u010di, spanje in ponovno zbujanje. Med spanjem gredo \u010dlove\u0161ki mo\u017egani skozi&nbsp;<strong>cikle<\/strong>, ki imajo<strong>&nbsp;ve\u010d faz<\/strong>&nbsp;in dogajajo se nam razli\u010dne stvari. En tak&nbsp;<strong>cikel traja<\/strong>&nbsp;pribli\u017eno&nbsp;<strong>90 minut,<\/strong>&nbsp;v&nbsp;<strong>obdobju 7-9 ur spanja<\/strong>&nbsp;pa se ponovi pribli\u017eno&nbsp;<strong>4-6 ciklov<\/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><span lang=\"SL\">V enem ciklu se izmenjujejo&nbsp;<strong>tri NREM<\/strong>&nbsp;faze in&nbsp;<strong>ena REM<\/strong>&nbsp;faza.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">NREM<\/span><\/strong><span lang=\"SL\">&nbsp;(ne-hitro premikanje o\u010des) &#8211; znan tudi kot ne-REM, je del spalnega cikla pred fazo REM. NREM se deli na 3 faze, ki se razlikujejo po globini. Med fazo NREM&nbsp;<strong>o\u010di ostanejo mirne<\/strong>&nbsp;in&nbsp;<strong>telo se lahko premika.&nbsp;<\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">REM<\/span><\/strong><span lang=\"SL\">&nbsp;(hitro premikanje o\u010di) &#8211; predstavlja pribli\u017eno&nbsp;<strong>25% celotnega spanja<\/strong>&nbsp;in je&nbsp;<strong>najgloblja stopnja<\/strong>&nbsp;spanja. Telo je v fazi REM popolnoma&nbsp;<strong>ohromljeno<\/strong>&nbsp;in prihaja samo do&nbsp;<strong>premikanja o\u010di<\/strong>. Ta del&nbsp;<strong>prena\u0161a informacije<\/strong>&nbsp;iz&nbsp;<strong>kratkoro\u010dnega v dolgoro\u010dni spomin.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>NSF (National Sleep Foundation) razvr\u0161\u010da spanec v naslednje faze&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<ol class=\"wp-block-list\"><li><strong>N1 ne-REM<\/strong>&nbsp;(prej 1. stopnja) &#8211; to je&nbsp;<strong>najbolj plitek<\/strong>&nbsp;del cikla, traja pribli\u017eno&nbsp;<strong>7 minut<\/strong>&nbsp;in predstavlja pribli\u017eno&nbsp;<strong>2-5% spalnega cikla,<\/strong>&nbsp;N1 pa&nbsp;<strong>upo\u010dasni pulz, premikanje o\u010di in sr\u010dno aktivnost.<\/strong>&nbsp;Velja za prehodno obdobje med&nbsp;<strong>dremavostjo in budnostjo.<\/strong><\/li><li><strong>N2 ne-REM<\/strong>&nbsp;(prej 2. stopnja) &#8211; faza med plitkim in globokim spanjem, je&nbsp;<strong>najdalj\u0161i del cikla<\/strong>, ki predstavlja pribli\u017eno&nbsp;<strong>45-60%<\/strong>&nbsp;spalnega cikla. V telesu pride do&nbsp;<strong>padca temperature, sprostitve mi\u0161ic in pulza<\/strong>.<\/li><li><strong>N3 ne-REM<\/strong>&nbsp;(prej 3. in 4. stopnja) &#8211; imenovano tudi &#8220;delta stanje&#8221;. To je za\u010detek globokega spanca, ko se&nbsp;<strong>mo\u017eganski valovi \u0161e dodatno zmanj\u0161ajo,<\/strong>&nbsp;<strong>o\u010di in mi\u0161ice pa se v tej fazi ne premikajo.<\/strong>&nbsp;Ta stopnja predstavlja pribli\u017eno&nbsp;<strong>40% spanca,<\/strong>&nbsp;v katerem se&nbsp;<strong>celice, tkiva in mi\u0161ice regenerirajo,<\/strong>&nbsp;telo pa&nbsp;<strong>napolni z energijo.<\/strong><\/li><li><strong>REM<\/strong>&nbsp;&#8211; predstavlja&nbsp;<strong>20-25%<\/strong>&nbsp;<strong>spanja<\/strong>, med katerim se&nbsp;<strong>pospe\u0161i<\/strong>&nbsp;mo\u017eganska aktivnost,&nbsp;<strong>sr\u010dni utrip in<\/strong>&nbsp;tudi&nbsp;<strong>dihanje<\/strong>. Faza REM se za\u010dne&nbsp;<strong>90 minut po tem, ko zaspite,<\/strong>&nbsp;mo\u017egani pa&nbsp;<strong>med fazo REM, ko sanjajo<\/strong>,&nbsp;<strong>obdelujejo informacije<\/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=\"Pomembnost spanja za zdravje\" width=\"843\" height=\"567\" title=\"Pomembnost spanja za zdravje\"\/><\/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=\"Pomembnost_spanja_za_zdravje\"><\/span>Pomembnost spanja za zdravje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Medtem ko spite, se spo\u010dijete in naberete mo\u010di za naslednji dan, vendar je to le splo\u0161no izhodi\u0161\u010de. V telesu se dogaja veliko procesov, ki vplivajo na zdravje osebe. Za vse na\u0161teto vam predstavljamo&nbsp;<strong>najpomembnej\u0161e zdravstvene razloge<\/strong>, zakaj bi se morali&nbsp;<strong>dobro naspati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\">1. Ve\u010dja \u0161portna zmogljivost<\/span><\/strong><\/p>\n\n\n\n<p>Redna vadba pozitivno vpliva na spanec, vendar velja tudi&nbsp;<strong>obratno.<\/strong>&nbsp;Pogosto opazimo dol\u017eino in vrsto treninga, prehrano in druge pomembne lastnosti na\u0161ih \u0161portnih idolov.&nbsp;Ste se \u017ee kdaj vpra\u0161ali, kako dolgo spijo \u0161portniki? Po mnenju NSF (National Sleep Foundation) je&nbsp;<strong>7-9 ur<\/strong>&nbsp;spanja idealen \u010das&nbsp;<strong>za odraslo osebo<\/strong>, vendar je za&nbsp;<strong>\u0161portnike<\/strong>&nbsp;pomembno,&nbsp;<strong>da spijo malo dlje.<\/strong>&nbsp;Ne glede na va\u0161o strast do \u0161porta, bo dovolj spanja izbolj\u0161alo va\u0161o \u0161portno uspe\u0161nost na ve\u010d podro\u010djih. Za\u010dutili boste pove\u010danje&nbsp;<strong>intenzivnosti treninga<\/strong>,&nbsp;<strong>hitrosti<\/strong>,&nbsp;<strong>energije<\/strong>,&nbsp;<strong>koordinacije<\/strong>, hkrati pa spanje krepi va\u0161e&nbsp;<strong>du\u0161evne funkcije<\/strong>. Glede na raziskavo v reviji SLEEP je&nbsp;<strong>pomanjkanje spanja<\/strong>&nbsp;povezano s poslab\u0161anjem&nbsp;<strong>hitrih odlo\u010ditev<\/strong>, medtem ko so spro\u0161\u010deni subjekti pokazali&nbsp;<strong>pove\u010danje natan\u010dnosti<\/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>Zagotovo vas ne \u017eelimo spodbuditi k dalj\u0161emu spancu, vendar smo za vas pripravili kratek seznam vrhunskih \u0161portnikov, ki se jim zdi ustrezen spanec zelo pomemben.<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 ur)<\/li><li>Roger Federer (11-12 ur)<\/li><li>Lindsey Vonn (najmanj 10 ur)<\/li><li>Usain Bolt (8-10 ur)<\/li><li>Rafael Nadal (9 ur)<\/li><li>Maria Sharapova (8-9 ur)<\/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=\"Pomembnost spanja za zdravje\" width=\"843\" height=\"670\" title=\"Pomembnost spanja za zdravje\"\/><\/figure><\/div>\n\n\n\n<p><strong><span lang=\"SL\">2. Ravni sladkorja so bolj pod nadzorom<\/span><\/strong><\/p>\n\n\n\n<p>Na raven glukoze v telesu ne vpliva samo izbira prehrane in telesna aktivnost, temve\u010d tudi&nbsp;<strong>spanec<\/strong>. Raven glukoze pade med&nbsp;<strong>fazo globokega spanja<\/strong>, brez zadostnega spanca v bistvu&nbsp;<strong>ne dovolite telesu, da bi si &#8220;oddahnilo&#8221;<\/strong>.<strong>&nbsp;<\/strong>Brez &#8220;vklopa in izklopa&#8221; se na\u0161e telo te\u017eje odziva na raven sladkorja in na potrebe svojih celic. Raziskava iz leta 1999 je obravnavala u\u010dinke pomanjkanja spanja na mlade mo\u0161ke. Zmanj\u0161anje spanja na 4 ure za 6 no\u010di zapored je povzro\u010dilo&nbsp;<strong>simptome preddiabetesa<\/strong>. Vendar so&nbsp;<strong>simptomi<\/strong>&nbsp;izginili&nbsp;<strong>po enem tednu<\/strong>&nbsp;obnovljenega in podalj\u0161anega spanca. Ve\u010d \u0161tudij ka\u017ee na vpliv&nbsp;<strong>pomanjkanja spanja<\/strong>&nbsp;in pojav&nbsp;<strong>diabetesa tipa 2<\/strong>. To pomeni, da&nbsp;<strong>kratek spanec<\/strong>&nbsp;ne poslab\u0161a samo va\u0161ih zmogljivosti, ampak hkrati povzro\u010da resne bolezni.<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><span lang=\"SL\">3. Sprememba telesne te\u017ee<\/span><\/strong><\/p>\n\n\n\n<p>Za pove\u010danjem telesne te\u017ee lahko stoji&nbsp;<strong>premalo gibanja<\/strong>,&nbsp;<strong>izbira neprimerne hrane<\/strong>, pa tudi&nbsp;<strong>slab spanec<\/strong>. Glede na mnenja znanstvenih \u010dlankov naj bi \u0161lo za&nbsp;<strong>&#8220;oddaljene&#8221; ravni hormonov<\/strong>&nbsp;v mo\u017eganih. Kroni\u010dno pomanjkanje spanja povzro\u010da&nbsp;<strong>vi\u0161je ravni grelina<\/strong>&nbsp;(hormon, ki pove\u010duje apetit) in&nbsp;<strong>ni\u017eje ravni leptina<\/strong>&nbsp;(hormon, ki zavira apetit).<span style=\"color: #ff6600;\">[13] [14]&nbsp;<\/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=\"\u010custvene te\u017eave\" title=\"\u010custvene te\u017eave\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong><span lang=\"SL\">4. \u010custvene te\u017eave<\/span><\/strong><\/p>\n\n\n\n<p>Zagotovo niste presene\u010deni, da je&nbsp;<strong>odsotnost spanca<\/strong>&nbsp;povezana tudi s&nbsp;<strong>\u010dustvi<\/strong>. Utrujena oseba je razdra\u017eena in tisti, ki dobijo dovolj spanja, se zagotovo ne po\u010dutijo slabo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ne gre samo za sre\u010do, saj spanje ne uni\u010di samo va\u0161ega \u010dustvenega ravnovesja, ampak vpliva tudi na&nbsp;<strong>sposobnost ocenjevanja \u010dustev drugih.<\/strong>&nbsp;Oseba, ki ji primanjkuje spanja, ima te\u017eave s&nbsp;<strong>prepoznavanjem<\/strong>&nbsp;<strong>\u010dlove\u0161kih izrazov in \u010dustev<\/strong>. Ne zmanj\u0161a se le telesna zmogljivost, ampak tudi sposobnost komunikacije v dru\u017ebi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dolgotrajne te\u017eave s spanjem<\/strong>&nbsp;lahko povzro\u010dijo&nbsp;<strong>\u010dustvene motnje<\/strong>. Znanstveno je dokazano, da ima do&nbsp;<strong>90% ljudi z depresijo<\/strong>&nbsp;tudi&nbsp;<strong>te\u017eave s spanjem<\/strong>. Veliko slab\u0161e je dejstvo, da je slab spanec celo povezan&nbsp;<strong>s pove\u010danim tveganjem za samomorilne te\u017enje.<\/strong>&nbsp;Obvladovanje vsakodnevnih obveznosti je zahtevno, vendar spanje&nbsp;<strong>podpira<\/strong>&nbsp;ne le fizi\u010dno, temve\u010d tudi&nbsp;<strong>du\u0161evno zdravje<\/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=\"Vpliv_spanja_na_misice\"><\/span>Vpliv spanja na mi\u0161ice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\">Spanje vpliva<\/span><\/strong><span lang=\"SL\">&nbsp;na celo vrsto sistemov v \u010dlove\u0161kem telesu, zato procesi, ki potekajo med spanjem, logi\u010dno vplivajo na&nbsp;<strong>mi\u0161i\u010dno maso<\/strong>. Ustrezen&nbsp;<strong>trening in vnos hranil nista dovolj<\/strong>&nbsp;za zadovoljive rezultate, telo se mora&nbsp;<strong>regenerirati in predelati napredek<\/strong>. Najbolj\u0161i na\u010din sprostitve je spanje, tako za&nbsp;<strong>rast mi\u0161i\u010dne mase<\/strong>&nbsp;kot za&nbsp;<strong>pove\u010danje zmogljivosti<\/strong>.<span style=\"color: #ff6600;\">[4] [16]<\/span><\/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\">Spanje in rastni hormon<\/h3>\n\n\n\n<p>Med spanjem se&nbsp;<strong>poraba energije zmanj\u0161a, mo\u017eganske celice se obnavljajo<\/strong>, telo proizvaja&nbsp;<strong>rastni hormon,<\/strong>&nbsp;in \u010de si pred spanjem privo\u0161\u010dite \u0161e beljakovine, pride do sinteze le teh. Rastni hormon je eden najpomembnej\u0161ih sestavnih delov, ki je prisoten pri rasti in regeneraciji mi\u0161ic. Poznate bistvo sinteze beljakovin, telo se nau\u017eije beljakovin, te razcepi v aminokisline in jih nato uporabi za gradnjo tkiv. Vendar morda niste vedeli, da telo za ta proces potrebuje rastni hormon. Ker se med spanjem &#8220;izpere&#8221; iz na\u0161ega telesa,&nbsp;<strong>s pomanjkljivim pre\u017eivljanjem \u010dasa v postelji tako v bistvu sabotirate vadbo in vnos hranilnih snovi.<\/strong>&nbsp;Seveda se rastni hormon izlo\u010da tudi med treningom, vendar ga telo med spanjem izlo\u010di tudi do 75%. Glavni \u010das, ko se izlo\u010da rastni hormon, je prvi del 3. faze spalnega cikla. Organizem je v tem obdobju v globokem spancu, tkiva in seveda mi\u0161ice pa se regenerirajo.<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>Ali \u017eelite&nbsp;<strong>\u0161e naprej spodbujati izlo\u010danje rastnega hormona<\/strong>? Lahko si pomagate tako, da&nbsp;<strong>30 minut pred in po treningu z ute\u017emi<\/strong>&nbsp;u\u017eivate kombinacijo&nbsp;<strong>beljakovin in ogljikovih hidratov<\/strong>. \u010ce poznate ta &#8220;trik&#8221; ali ga nameravate preizkusiti,&nbsp;<strong>nas obvestite o izbolj\u0161avah<\/strong>, ki jih je povzro\u010dil.<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=\"Spanje in testosteron\" width=\"843\" height=\"562\" title=\"Spanje in testosteron\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Spanje in testosteron<\/h3>\n\n\n\n<p>Zagotavljati svojemu telesu dovolj spanja poleg vseh obveznosti, ni enostavno, vendar pa je zelo pomembno. To \u0161e posebej velja, \u010de skrbite za&nbsp;<strong>vzdr\u017eevanje in rast mi\u0161ic<\/strong>.&nbsp;<strong>Testosteron<\/strong>&nbsp;je poleg&nbsp;<strong>rastnega hormona<\/strong>&nbsp;\u0161e en razlog. Dejansko&nbsp;<strong>pomanjkanje spanja<\/strong>&nbsp;vpliva na&nbsp;<strong>zni\u017eanje ravni testosterona<\/strong>. \u0160tudija iz leta 2015 je prou\u010devala spremembe ravni testosterona pri mladih mo\u0161kih, ko so zmanj\u0161ali \u010das spanja. Udele\u017eenci so&nbsp;<strong>1 teden spali le 5 ur na dan<\/strong>. To zmanj\u0161anje je povzro\u010dilo izgubo&nbsp;<strong>10 do 15% testosterona<\/strong>. Kot lahko vidite, tudi kraj\u0161i spanec pomembno vpliva na hormonsko ravnovesje.&nbsp;<strong>Testosteron<\/strong>&nbsp;je pomemben hormon, ki&nbsp;<strong>vpliva<\/strong>&nbsp;ne samo na&nbsp;<strong>rast mi\u0161ic<\/strong>, ampak tudi na&nbsp;<strong>izgorevanje ma\u0161\u010dob<\/strong>. \u0160koda bi bilo ravni testosterona zmanj\u0161ati z neustreznim spanjem, ker ga v \u017eivljenju \u017ee tako naravno izgubljamo. Staranje je naravno povezano z izgubo testosterona. Izgubimo ga pribli\u017eno&nbsp;<strong>1 do 2% na leto<\/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=\"Spanje in testosteron\" width=\"843\" height=\"562\" title=\"Spanje in testosteron\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/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\">Kako izbolj\u0161ati kakovost spanca?<\/h3>\n\n\n\n<p>Imeti bolj\u0161i in dalj\u0161i spanec je zagotovo \u017eelja mnogih od nas, vendar to ni tako enostavno. Zve\u010der v svojo posteljo prinesemo vse svoje te\u017eave, skrbi in stres celega dne. Morda tudi vi ocenjujete nove izku\u0161nje in informacije v zadnjih trenutkih pred spanjem. Seznanite se z dejavniki, ki pozitivno in negativno vplivajo na kakovost va\u0161ega spanca&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><span lang=\"SL\">1. <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">Kofein<\/a><\/span><\/strong><span lang=\"SL\">&nbsp;&#8211; jutranja kava o\u010ditno ne vpliva na ve\u010derni spanec, vendar lahko&nbsp;<strong>vnos<\/strong>&nbsp;kofeina&nbsp;<strong>v kasnej\u0161ih delih dneva<\/strong>&nbsp;predstavlja te\u017eave. Kofein je dobro znan in pogost&nbsp;<strong>stimulans<\/strong>, ki izbolj\u0161a&nbsp;<strong>pozornost, pove\u010da budnost<\/strong>&nbsp;in stimulira \u017eiv\u010dni sistem.&nbsp;<strong>V krvi<\/strong>&nbsp;ostane pribli\u017eno&nbsp;<strong>6-8 ur<\/strong>, zato pitje kave 6 ur pred spanjem lahko vpliva na kakovost spanca.&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<p><strong><span lang=\"SL\">2. Vadba<\/span><\/strong><span lang=\"SL\">&nbsp;&#8211; trening \u010dez dan lahko&nbsp;<strong>utrudi telo<\/strong>&nbsp;in izbolj\u0161a spanec. Poseben dokaz za to je&nbsp;<strong>aerobna vadba<\/strong>, toda trening v&nbsp;<strong>poznih ve\u010dernih urah<\/strong>&nbsp;ima lahko&nbsp;<strong>ravno nasproten u\u010dinek.<\/strong><\/span><\/p>\n\n\n\n<p><strong><span lang=\"SL\">3. Alkohol<\/span><\/strong><span lang=\"SL\">&nbsp;&#8211; pitje alkohola se zdi dobra re\u0161itev, \u010de ne moremo zaspati, vendar ima ravno nasproten u\u010dinek. Vpliva na&nbsp;<strong>ravni melatonina in rastnega hormona<\/strong>, povzro\u010da&nbsp;<strong>smr\u010danje<\/strong>&nbsp;ali&nbsp;<strong>spalno apnejo<\/strong>. Alkohol se vme\u0161a v stopnje spanja in s tem moti na\u0161 spanec. \u010ce spijete kozarec vina zve\u010der, morda to ne bo nobena te\u017eava. \u010ce pa se zve\u010der &#8220;napijete&#8221;, ne bodite presene\u010deni, \u010de se boste pono\u010di zbujali.&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<p><strong><span lang=\"SL\">4. Gledanje televizije v postelji<\/span><\/strong><span lang=\"SL\">&nbsp;&#8211; tistim, ki gledajo zve\u010der televizijo, lahko to pomaga zaspati, lahko pa le \u0161e dodatno vzbudi njihovo pozornost. Gledanje televizije v postelji mo\u017egane&nbsp;<strong>spodbudi, da ohranijo<\/strong>&nbsp;pozornost, namesto da bi se pripravili na spanje. Druga te\u017eava je lahko njena&nbsp;<strong>svetlost<\/strong>, zato je priporo\u010dljivo&nbsp;<strong>ugasniti televizor<\/strong>&nbsp;in vse&nbsp;<strong>svetle lu\u010di<\/strong>&nbsp;vsaj&nbsp;<strong>2 uri<\/strong>&nbsp;pred spanjem.&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<p><strong><span lang=\"SL\">5. Spalno okolje<\/span><\/strong><span lang=\"SL\">&nbsp;&#8211; sama postelja in njena okolica prav tako prispevata k temu, da udobno zaspimo.&nbsp;<strong>Postelja, vzglavniki in vzmetnica<\/strong>&nbsp;vplivajo na polo\u017eaj telesa, sklepov, hrbtenice in druge vidike, ki lahko povzro\u010dijo te\u017eave s spanjem. Priporo\u010dljivo je, da&nbsp;<strong>zamenjate vzmetnico in posteljno opremo<\/strong>&nbsp;pribli\u017eno vsakih&nbsp;<strong>5-8 let<\/strong>.&nbsp;<\/span><\/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=\"Prehranska dopolnila za bolj\u0161i spanec\" class=\"wp-image-223601\" width=\"843\" height=\"562\" title=\"Prehranska dopolnila za bolj\u0161i spanec\" 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\">Prehranska dopolnila za bolj\u0161i spanec<\/h3>\n\n\n\n<p>Za&nbsp;<strong>pomiritev<\/strong>&nbsp;in&nbsp;<strong>spodbuditev spanca<\/strong>&nbsp;se lahko uporabljajo tudi razli\u010dna&nbsp;<strong>prehranska dopolnila<\/strong>. Brez skrbi, danes obstajajo dopolnila na naravni osnovi in tak\u0161na, ki ne povzro\u010dajo zasvojenosti. Vendar je vedno treba&nbsp;<strong>prebrati navodila za uporabo<\/strong>&nbsp;in se seznaniti z njihovim odmerjanjem, preden jih za\u010dnete uporabljati. Dandanes obstaja \u0161iroka paleta podpornih dopolnil, za vas smo izbrali najbolj znane in najbolj priljubljene&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>Zeli\u0161\u010dna dopolnila<\/strong> &#8211; med rastlinami, ki podpirajo spanec, najdemo <strong>sivko in ginko bilobo<\/strong>, ki <strong>spro\u0161\u010dujo\u010de vplivata<\/strong> na va\u0161e telo, zaradi \u010desar boste bolje spali. Rastline, ki izbolj\u0161ujejo spanec, vklju\u010dujejo tudi <a title=\"Baldrijan 60 kapsul - GymBeam\" href=\"https:\/\/gymbeam.si\/baldrijan-60-kapsul-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">korenino baldrijana (Valeriana officinalis)<\/a>, ki pomaga uspavati in <strong>izbolj\u0161ati kakovost spanca.<\/strong><\/li><li><strong>Melatonin<\/strong> &#8211; hormon melatonin naravno <strong>najdemo v \u010dlove\u0161kem telesu<\/strong> in njegova naloga je, <strong>da mo\u017eganom uka\u017ee, da spijo.<\/strong> Jemanje melatonina pomaga pri <strong>te\u017eavah zaradi \u010dasovne razlike, te\u017eavah s spanjem<\/strong> ali te\u017eavah pri delu na spremembah. Izbolj\u0161a <strong>fazo spanja REM<\/strong> in <strong>NREM<\/strong>, pa tudi njegovo trajanje.<strong> <\/strong><\/li><li><strong>CBD<\/strong> &#8211; kanabidiol je naravna snov s pomirjujo\u010dimi u\u010dinki, ki pomaga zmanj\u0161ati stres. CBD je pridobljen iz <strong>konoplje<\/strong> in <strong>zagotovo vam ni treba skrbeti za psihotropne u\u010dinke<\/strong>, povezane z marihuano, ki vsebuje THC.<\/li><li><strong>Aminokisline &#8211; glicin, L-teanin, triptofan<\/strong> ali <a title=\"GABA 120 kaps - GymBeam\" href=\"https:\/\/gymbeam.si\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">GABA<\/a> so aminokisline, ki vam lahko pomagajo zaspati. <strong>Glicin izbolj\u0161uje kakovost spanca<\/strong>, <strong>L-teanin<\/strong> pa <strong>spodbuja sprostitev in spanec.<\/strong> <strong>Triptofan<\/strong> je esencialna aminokislina, ki lahko <strong>izbolj\u0161a kakovost spanca<\/strong> in <strong>pospe\u0161i proces zaspanosti. <\/strong><a title=\"GABA 120 kaps - GymBeam\" href=\"https:\/\/gymbeam.si\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">GABA<\/a> (ali gama-aminobutanojska kislina) se naravno nahaja <strong>v mo\u017eganih,<\/strong> njena vloga je zmanj\u0161ati <strong>razdra\u017eljivost nevronov,<\/strong> blagodejno pa vpliva tudi na <strong>izbolj\u0161anje in podalj\u0161anje spanca.<\/strong><\/li><li><strong>Minerali<\/strong> &#8211; <strong>magnezij, \u017eelezo in kalcij<\/strong> sodijo med minerale, ki vplivajo na umirjanje telesa in izbolj\u0161ujejo kakovost spanca. <a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnezij<\/a> pomaga <strong>proizvajati melatonin,<\/strong> hkrati pa <strong>pomirja mi\u0161i\u010dno tkivo.<\/strong> <a title=\"\u017delezo 120 kaps - GymBeam\" href=\"https:\/\/gymbeam.si\/zelezo-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u017delezo<\/a> je povezano s <strong>prenosom kisika<\/strong> do celic in tkiv v telesu, pomanjkanje \u017eeleza pa je eden glavnih razlogov za <strong>sindrom nemirnih nog.<\/strong> Te te\u017eave ustvarjajo stalno potrebo po premikanju nog, tudi pono\u010di, kar povzro\u010da te\u017eave s spanjem. Minerali, ki vplivajo na kakovost spanja, vklju\u010dujejo tudi <strong>kalcij<\/strong>, saj pomaga mo\u017eganom, da uporabljajo <strong>triptofan<\/strong> za proizvodnjo <strong>melatonina<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na trgu je veliko izdelkov, ki vsebujejo&nbsp;<strong>enega od elementov<\/strong>, ki <a aria-label=\"spodbujajo kakovost spanca (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spodbujajo kakovost spanca<\/a>. Vendar pa obstajajo tudi&nbsp;<strong>me\u0161anice<\/strong>, ki vsebujejo&nbsp;<strong>ve\u010d zdravilnih u\u010dinkovin<\/strong>, na primer&nbsp;Sleep &amp; Relax, v katerem boste na\u0161li&nbsp;<strong>GABA<\/strong>,&nbsp;<strong>L-triptofan<\/strong>,&nbsp;<strong>5-HTP<\/strong>&nbsp;ali&nbsp;<strong>teanin<\/strong>. Ne glede na to, ali izberete enokomponentna dopolnila ali bolj kompleksne izdelke, je najpomembnej\u0161i njihov&nbsp;<strong>vpliv na telo in izbolj\u0161anje kakovosti spanca.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/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=\"Viri: \" width=\"843\" height=\"562\" title=\"Viri: \"\/><\/figure><\/div>\n\n\n\n<p><strong><span lang=\"SL\">Treningi<\/span><\/strong><span lang=\"SL\">,&nbsp;<strong>prehrana<\/strong>&nbsp;<strong>in<\/strong>&nbsp;<strong>spanje<\/strong>&nbsp;so trije najpomembnej\u0161i predpogoji za doseganje&nbsp;<strong>ciljev na podro\u010dju fitnesa in zdravja<\/strong>. \u010ce ste zanemarili spanec in se spra\u0161evali, zakaj je pri\u0161lo do stagnacije, zdaj veste, kje je ti\u010dal zajec.&nbsp;<strong>Brez spanja<\/strong>&nbsp;ni mogo\u010de popolnoma&nbsp;<strong>regenerirati telesa<\/strong>&nbsp;in izbolj\u0161ati na\u0161e forme. Verjamemo, da ste v na\u0161em \u010dlanku na\u0161li navdih in da boste&nbsp;<strong>brez slabe vesti u\u017eivali v popolnem po\u010ditku<\/strong>. Ali \u017eelite, da tudi&nbsp;<strong>va\u0161i prijatelji izvedo ve\u010d o pomembnosti spanja<\/strong>?&nbsp;<strong>Podprite nas tako, da \u010dlanek delite<\/strong>.<\/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<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>Spanje je pomembno za zdravje, rast mi\u0161ic in pravilno regeneracijo. Odkrijte prednosti, nasvete in prehranska dopolnila, ki vam bodo v pomo\u010d na poti do bolj\u0161ega spanca.<\/p>\n","protected":false},"author":25,"featured_media":110752,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[7191,7335,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-237205","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-rast-misicne-mase-sl","9":"tag-spanec","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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>Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Spanje je pomembno za zdravje, rast mi\u0161ic in pravilno regeneracijo. Odkrijte prednosti, nasvete in prehranska dopolnila, ki vam bodo v pomo\u010d na poti do bolj\u0161ega spanca.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Spanje je pomembno za zdravje, rast mi\u0161ic in pravilno regeneracijo. Odkrijte prednosti, nasvete in prehranska dopolnila, ki vam bodo v pomo\u010d na poti do bolj\u0161ega spanca.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-10-09T10:34:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-09-01T11:32:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/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.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic?\",\"datePublished\":\"2020-10-09T10:34:00+00:00\",\"dateModified\":\"2023-09-01T11:32:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\"},\"wordCount\":2790,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png\",\"keywords\":[\"rast mi\u0161i\u010dne mase\",\"spanec\",\"zdrav \u017eivljenjski slog\",\"zdravje\"],\"articleSection\":[\"Hrana in zdrav \u017eivljenjski slog\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\",\"name\":\"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png\",\"datePublished\":\"2020-10-09T10:34:00+00:00\",\"dateModified\":\"2023-09-01T11:32:48+00:00\",\"description\":\"Spanje je pomembno za zdravje, rast mi\u0161ic in pravilno regeneracijo. Odkrijte prednosti, nasvete in prehranska dopolnila, ki vam bodo v pomo\u010d na poti do bolj\u0161ega spanca.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic? - GymBeam Blog","description":"Spanje je pomembno za zdravje, rast mi\u0161ic in pravilno regeneracijo. Odkrijte prednosti, nasvete in prehranska dopolnila, ki vam bodo v pomo\u010d na poti do bolj\u0161ega spanca.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/","og_type":"article","og_title":"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic? - GymBeam Blog","og_description":"Spanje je pomembno za zdravje, rast mi\u0161ic in pravilno regeneracijo. Odkrijte prednosti, nasvete in prehranska dopolnila, ki vam bodo v pomo\u010d na poti do bolj\u0161ega spanca.","og_url":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/","og_site_name":"GymBeam Blog","article_published_time":"2020-10-09T10:34:00+00:00","article_modified_time":"2023-09-01T11:32:48+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic?","datePublished":"2020-10-09T10:34:00+00:00","dateModified":"2023-09-01T11:32:48+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/"},"wordCount":2790,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png","keywords":["rast mi\u0161i\u010dne mase","spanec","zdrav \u017eivljenjski slog","zdravje"],"articleSection":["Hrana in zdrav \u017eivljenjski slog"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/","url":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/","name":"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png","datePublished":"2020-10-09T10:34:00+00:00","dateModified":"2023-09-01T11:32:48+00:00","description":"Spanje je pomembno za zdravje, rast mi\u0161ic in pravilno regeneracijo. Odkrijte prednosti, nasvete in prehranska dopolnila, ki vam bodo v pomo\u010d na poti do bolj\u0161ega spanca.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb_promo_image_vyznam_spanku_pre_rast_svalov_1_-min.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/237205","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=237205"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/237205\/revisions"}],"predecessor-version":[{"id":492814,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/237205\/revisions\/492814"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/110752"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=237205"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=237205"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=237205"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=237205"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=237205"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}