{"id":295281,"date":"2021-09-20T09:00:00","date_gmt":"2021-09-20T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=295281"},"modified":"2022-01-26T15:03:19","modified_gmt":"2022-01-26T14:03:19","slug":"spanek-nejucinnejsi-nakopavac-a-spalovac-tuku","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/","title":{"rendered":"Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#Proc_potrebujeme_spat\" title=\"Pro\u010d pot\u0159ebujeme sp\u00e1t?\">Pro\u010d pot\u0159ebujeme sp\u00e1t?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#Elitni_sportovci_spi_mene_nez_potrebuji_Jake_dalsi_vysledky_prinesla_nova_studie\" title=\"Elitn\u00ed sportovci sp\u00ed m\u00e9n\u011b, ne\u017e pot\u0159ebuj\u00ed. Jak\u00e9 dal\u0161\u00ed v\u00fdsledky p\u0159inesla nov\u00e1 studie?\">Elitn\u00ed sportovci sp\u00ed m\u00e9n\u011b, ne\u017e pot\u0159ebuj\u00ed. Jak\u00e9 dal\u0161\u00ed v\u00fdsledky p\u0159inesla nov\u00e1 studie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#Potrebuji_sportujici_studenti_spat_dele_nez_dospela_populace\" title=\"Pot\u0159ebuj\u00ed sportuj\u00edc\u00ed studenti sp\u00e1t d\u00e9le ne\u017e dosp\u011bl\u00e1 populace?\">Pot\u0159ebuj\u00ed sportuj\u00edc\u00ed studenti sp\u00e1t d\u00e9le ne\u017e dosp\u011bl\u00e1 populace?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#7_duvodu_proc_je_spanek_nejlepsim_spalovacem_tuku_a_predtreninkovkou_v_jednom\" title=\"7 d\u016fvod\u016f, pro\u010d je sp\u00e1nek nejlep\u0161\u00edm spalova\u010dem tuku a p\u0159edtr\u00e9ninkovkou v jednom\">7 d\u016fvod\u016f, pro\u010d je sp\u00e1nek nejlep\u0161\u00edm spalova\u010dem tuku a p\u0159edtr\u00e9ninkovkou v jednom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#1_Pomuze_s_obnovou_energie\" title=\"1. Pom\u016f\u017ee s obnovou energie\">1. Pom\u016f\u017ee s obnovou energie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#2_Podpori_regeneraci_a_rust_svalu\" title=\"2. Podpo\u0159\u00ed regeneraci a r\u016fst sval\u016f&nbsp;\">2. Podpo\u0159\u00ed regeneraci a r\u016fst sval\u016f&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#3_Zlepsi_rychlost_silu_koordinaci_a_dalsi_sportovni_dovednosti\" title=\"3. Zlep\u0161\u00ed rychlost, s\u00edlu, koordinaci a dal\u0161\u00ed sportovn\u00ed dovednosti\">3. Zlep\u0161\u00ed rychlost, s\u00edlu, koordinaci a dal\u0161\u00ed sportovn\u00ed dovednosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#4_Pomuze_zhubnout_predchazet_prejidani_a_jist_zdrave_vzhledem_ke_svym_potrebam\" title=\"4. Pom\u016f\u017ee zhubnout, p\u0159edch\u00e1zet p\u0159ej\u00edd\u00e1n\u00ed a j\u00edst zdrav\u011b vzhledem ke sv\u00fdm pot\u0159eb\u00e1m\">4. Pom\u016f\u017ee zhubnout, p\u0159edch\u00e1zet p\u0159ej\u00edd\u00e1n\u00ed a j\u00edst zdrav\u011b vzhledem ke sv\u00fdm pot\u0159eb\u00e1m<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#5_Podpori_motivaci_a_vuli_plnit_si_sve_cile\" title=\"5. Podpo\u0159\u00ed motivaci a v\u016fli plnit si sv\u00e9 c\u00edle\">5. Podpo\u0159\u00ed motivaci a v\u016fli plnit si sv\u00e9 c\u00edle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#6_Snizi_riziko_zraneni\" title=\"6. Sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed\">6. Sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#7_Podpori_imunitu_a_odolnost_vuci_nemocem\" title=\"7. Podpo\u0159\u00ed imunitu a odolnost v\u016f\u010di nemocem\">7. Podpo\u0159\u00ed imunitu a odolnost v\u016f\u010di nemocem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#Proc_spime_malo\" title=\"Pro\u010d sp\u00edme m\u00e1lo?&nbsp;\">Pro\u010d sp\u00edme m\u00e1lo?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#Prakticke_tipy_jak_se_kralovsky_vyspat\" title=\"Praktick\u00e9 tipy, jak se kr\u00e1lovsky vyspat\">Praktick\u00e9 tipy, jak se kr\u00e1lovsky vyspat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>St\u00e1le hled\u00e1te nejlep\u0161\u00ed cesty, jak m\u00edt p\u0159es den v\u00edce energie na jakoukoliv aktivitu, rozd\u00e1vat \u00fasm\u011bvy na v\u0161echny strany, sn\u00ed\u017eit riziko nemoc\u00ed, snadn\u011bji hubnout nebo kone\u010dn\u011b d\u0159epnout osob\u00e1k, o kter\u00fd se sna\u017e\u00edte u\u017e n\u011bkolik m\u011bs\u00edc\u016f? Pravideln\u011b se <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">otu\u017eujete<\/a>, cvi\u010d\u00edte rann\u00ed j\u00f3gu, meditujete a za v\u00e1\u0161 j\u00eddeln\u00ed\u010dek a tr\u00e9ninkov\u00fd pl\u00e1n by se nemusel styd\u011bt ani elitn\u00ed sportovec? Je mo\u017en\u00e9, \u017ee i p\u0159es to v\u0161echno va\u0161e v\u00fdkonnost sp\u00ed\u0161e stagnuje a u\u017e nev\u00edte, co dal\u0161\u00edho pro svou spokojenost ud\u011blat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 jste ale tak n\u011bjak p\u0159ehl\u00e9dli extr\u00e9mn\u011b d\u016fle\u017eitou sou\u010d\u00e1st lidsk\u00e9ho \u017eivota \u2013 sp\u00e1nek. Dostate\u010dn\u011b dlouh\u00fd a kvalitn\u00ed sp\u00e1nek funguje bez p\u0159eh\u00e1n\u011bn\u00ed jako elix\u00edr zdrav\u00ed. A co je na tom nejlep\u0161\u00ed? Je \u00fapln\u011b zadarmo. Sta\u010d\u00ed ulehnout do pohodln\u00e9 postele, zav\u0159\u00edt o\u010di, usnout a sp\u00e1nek se u\u017e o v\u0161echna sv\u00e1 kouzla postar\u00e1 s\u00e1m. Poj\u010fme se spole\u010dn\u011b dozv\u011bd\u011bt, pro\u010d je sp\u00e1nek nepostradateln\u00fd pro kvalitn\u00ed sportovn\u00ed v\u00fdkon, hubnut\u00ed a r\u016fst sval\u016f. Mo\u017en\u00e1 budete sami p\u0159ekvapeni, jak obrovsk\u00fd vliv m\u00e1.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_potrebujeme_spat\"><\/span>Pro\u010d pot\u0159ebujeme sp\u00e1t?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bez sp\u00e1nku bychom jen t\u011b\u017eko plnili n\u00e1\u0161 nabit\u00fd to-do list, tr\u00e9nink, p\u0159\u00edpravu j\u00eddla a p\u00e9\u010di o dom\u00e1cnost s lehkost\u00ed a \u00fasm\u011bvem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">P\u0159i sp\u00e1nku mimo jin\u00e9 nap\u0159\u00edklad doch\u00e1z\u00ed k:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>obnov\u011b energetick\u00fdch zdroj\u016f<\/li><li>t\u0159\u00edd\u011bn\u00ed a ukl\u00e1d\u00e1n\u00ed nau\u010den\u00fdch informac\u00ed do pam\u011bti<\/li><li>regeneraci po\u0161kozen\u00fdch bun\u011bk&nbsp;<\/li><li>obnov\u011b nervov\u00e9ho syst\u00e9mu<\/li><li>p\u0159estavb\u011b svalov\u00e9 hmoty <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Abychom ze sp\u00e1nku vyt\u011b\u017eili maximum, <strong>pot\u0159ebujeme mu v\u011bnovat zhruba 1\/3 dne (7\u20139 hodin).<\/strong> Obecn\u011b plat\u00ed, \u017ee \u010d\u00edm m\u00e1me fyzicky a psychicky n\u00e1ro\u010dn\u011bj\u0161\u00ed den, t\u00edm vzr\u016fst\u00e1 i pot\u0159eba a d\u016fle\u017eitost sp\u00e1nku. Sv\u00e9 o tom v\u00ed tak\u00e9 slavn\u00ed vrcholov\u00ed sportovci, kte\u0159\u00ed t\u00e9to odpo\u010dinkov\u00e9 aktivit\u011b v\u011bnuj\u00ed klidn\u011b polovinu dne. Sami tvrd\u00ed, \u017ee bez n\u011bj nejsou schopni podat 100% v\u00fdkon. Takov\u00fd <strong>Roger Federer \u010di LeBron James sp\u00ed klidn\u011b 12 hodin<\/strong> denn\u011b. Stejn\u011b tak Michael Phelps \u010di Usain Bolt v dob\u00e1ch sv\u00e9 vrcholn\u00e9 kari\u00e9ry na kvalitn\u00ed sp\u00e1nek rovn\u011b\u017e nedali dopustit. A v\u011bd\u011bli pro\u010d. <span style=\"color:#ff6600\" class=\"tadv-color\">[2\u20134]<\/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\/2021\/09\/iStock-1270384593-1124x756.jpg\" alt=\"Pro\u010d je sp\u00e1nek d\u016fle\u017eit\u00fd?\" class=\"wp-image-295312\" width=\"843\" height=\"567\" title=\"Pro\u010d je sp\u00e1nek d\u016fle\u017eit\u00fd?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Elitni_sportovci_spi_mene_nez_potrebuji_Jake_dalsi_vysledky_prinesla_nova_studie\"><\/span>Elitn\u00ed sportovci sp\u00ed m\u00e9n\u011b, ne\u017e pot\u0159ebuj\u00ed. Jak\u00e9 dal\u0161\u00ed v\u00fdsledky p\u0159inesla nov\u00e1 studie?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u00fd\u0161e zm\u00edn\u011bn\u00e9 hv\u011bzdy by s d\u00e9lkou sp\u00e1nku mohli j\u00edt p\u0159\u00edkladem i dal\u0161\u00edm elitn\u00edm sportovc\u016fm. Pt\u00e1te se, jak je to mo\u017en\u00e9? Podle studie, kter\u00e1 byla zve\u0159ejn\u011bna v roce 2021, toti\u017e v\u011bt\u0161ina z nich sp\u00ed o dost krat\u0161\u00ed dobu, ne\u017e pot\u0159ebuj\u00ed. Odborn\u00edci, kte\u0159\u00ed se na studii pod\u00edleli, sledovali celkem 175 elitn\u00edch basketbalist\u016f, plavc\u016f, fotbalist\u016f a dal\u0161\u00edch nadpr\u016fm\u011brn\u011b aktivn\u00edch jedinc\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak prob\u00edhala studie na elitn\u00edch sportovc\u00edch a s jak\u00fdmi p\u0159i\u0161la v\u00fdsledky?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>sportovci vyplnili dotazn\u00edky t\u00fdkaj\u00edc\u00ed se jejich sp\u00e1nkov\u00fdch n\u00e1vyk\u016f&nbsp;<\/li><li>z nich se zjistilo, \u017ee v pr\u016fm\u011bru pot\u0159ebuj\u00ed 8,2 hodin sp\u00e1nku, aby se c\u00edtili dostate\u010dn\u011b odpo\u010dat\u00ed<\/li><li>n\u00e1sleduj\u00edc\u00edch 12 noc\u00ed u nich byla m\u011b\u0159ena d\u00e9lka a kvalita sp\u00e1nku<\/li><li>ten re\u00e1ln\u011b trval v pr\u016fm\u011bru <strong>pouh\u00fdch 6,7 hodin<\/strong><\/li><li>individu\u00e1ln\u00ed sportovci spali v pr\u016fm\u011bru krat\u0161\u00ed dobu ne\u017e ti, kte\u0159\u00ed se v\u011bnuj\u00ed t\u00fdmov\u00fdm hr\u00e1m<\/li><li>pouh\u00e1 3 % atlet\u016f tak dosahuj\u00ed d\u00e9lky sp\u00e1nku, kterou sami pova\u017euj\u00ed za dostate\u010dnou<\/li><li><strong>71 % sportovc\u016f sp\u00ed o hodinu m\u00e9n\u011b, ne\u017e subjektivn\u011b pot\u0159ebuj\u00ed&nbsp;<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Auto\u0159i studie upozor\u0148uj\u00ed na to, \u017ee <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nedostatek sp\u00e1nku<\/strong><\/a><strong> m\u016f\u017ee negativn\u011b ovlivnit v\u00fdkon sportovce p\u0159i z\u00e1vodu i tr\u00e9ninku. <\/strong>Ten m\u00e1 negativn\u00ed vliv zejm\u00e9na na \u010dinnost srdce, d\u00fdch\u00e1n\u00ed a metabolismus lakt\u00e1tu. Velkou roli hraje tak\u00e9 v ot\u00e1zce ovlivn\u011bn\u00ed n\u00e1lady, motivace a m\u00edry poci\u0165ovan\u00e9 n\u00e1mahy. Jak z toho ven? Pomoci mohou t\u0159eba doporu\u010den\u00ed, se kter\u00fdmi p\u0159i\u0161li auto\u0159i studie.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak optimalizovat sp\u00e1nkov\u00fd re\u017eim?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>posunout rann\u00ed tr\u00e9ninky na \u010das po 6. hodin\u011b rann\u00ed<\/li><li>po ve\u010dern\u00edm tr\u00e9ninku vst\u00e1vat r\u00e1no pozd\u011bji<\/li><li>na\u010dasovat ulehnut\u00ed do postele a vst\u00e1v\u00e1n\u00ed tak, aby sportovec spal minim\u00e1ln\u011b 8 hodin<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podle v\u00fdsledk\u016f t\u00e9to studie m\u016f\u017eeme p\u0159edpokl\u00e1dat, \u017ee v\u011bt\u0161ina vrcholov\u00fdch sportovc\u016f nesp\u00ed 12 hodin jako t\u0159eba tenista Federer. Nen\u00ed v\u00fdjimkou, \u017ee oproti n\u011bmu v posteli str\u00e1v\u00ed jen polovinu \u010dasu. A i kdy\u017e se jednalo o profesion\u00e1ly, nemus\u00ed b\u00fdt pravidlem, \u017ee se \u017eiv\u00ed pouze sportem. Mohou m\u00edt i dal\u0161\u00ed zam\u011bstn\u00e1n\u00ed a dal\u0161\u00ed povinnosti, kv\u016fli kter\u00fdm jim v\u00edce \u010dasu na odpo\u010dinek jednodu\u0161e nezb\u00fdv\u00e1.&nbsp;<\/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\/2021\/09\/iStock-1257178573-1124x749.jpg\" alt=\"Kolik hodin by m\u011bli sp\u00e1t sportovci?\" class=\"wp-image-295327\" width=\"843\" height=\"562\" title=\"Kolik hodin by m\u011bli sp\u00e1t sportovci?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Potrebuji_sportujici_studenti_spat_dele_nez_dospela_populace\"><\/span>Pot\u0159ebuj\u00ed sportuj\u00edc\u00ed studenti sp\u00e1t d\u00e9le ne\u017e dosp\u011bl\u00e1 populace?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Krom\u011b vrcholov\u00fdch atlet\u016f jsou nedostatkem sp\u00e1nku ohro\u017een\u00ed tak\u00e9 studenti, kte\u0159\u00ed se z\u00e1rove\u0148 v\u011bnuj\u00ed n\u011bjak\u00e9mu sportu na vy\u0161\u0161\u00ed \u00farovni. Ti mohou tr\u00e9ninkem a z\u00e1vod\u011bn\u00edm str\u00e1vit klidn\u011b i 27\u201341 hodin t\u00fddn\u011b. Kdy\u017e si k tomu p\u0159ipo\u010dteme \u010das v\u011bnovan\u00fd studiu a dal\u0161\u00edm b\u011b\u017en\u00fdm aktivit\u00e1m, jako je t\u0159eba j\u00eddlo nebo doprava do \u0161koly a ze \u0161koly, je jasn\u00e9, \u017ee jim moc hodin na sp\u00e1nek nezb\u00fdv\u00e1. Nen\u00ed tak p\u0159ekvapuj\u00edc\u00ed, \u017ee <strong>3 z 5 sportuj\u00edc\u00edch vysoko\u0161kolsk\u00fdch student\u016f sp\u00ed m\u00e9n\u011b ne\u017e 7 hodin.<\/strong> P\u0159itom doporu\u010den\u00e1 d\u00e9lka sp\u00e1nku pro dosp\u00edvaj\u00edc\u00ed atlety je <strong>minim\u00e1ln\u011b 9\u201310 hodin.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_duvodu_proc_je_spanek_nejlepsim_spalovacem_tuku_a_predtreninkovkou_v_jednom\"><\/span>7 d\u016fvod\u016f, pro\u010d je sp\u00e1nek nejlep\u0161\u00edm spalova\u010dem tuku a p\u0159edtr\u00e9ninkovkou v jednom<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalita a d\u00e9lka sp\u00e1nku se neodr\u00e1\u017e\u00ed jen na zvl\u00e1d\u00e1n\u00ed ka\u017edodenn\u00edch aktivit. Odborn\u00edci pova\u017euj\u00ed jeho dostate\u010dn\u00e9 trv\u00e1n\u00ed tak\u00e9 za jednu z podm\u00ednek \u00fasp\u011b\u0161n\u00e9ho hubnut\u00ed, p\u0159ib\u00edr\u00e1n\u00ed sval\u016f a skv\u011bl\u00e9ho sportovn\u00edho v\u00fdkonu. Co v\u0161e za t\u00edm stoj\u00ed?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Pomuze_s_obnovou_energie\"><\/span>1. Pom\u016f\u017ee s obnovou energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalitn\u00ed sp\u00e1nek n\u00e1m dod\u00e1 energii na nov\u00fd den pln\u00fd sportovn\u00edch i \u017eivotn\u00edch v\u00fdzev. V\u0161ak to zn\u00e1me v\u0161ichni. Ve\u010der padneme do postele s pocitem naprost\u00e9ho vy\u010derp\u00e1n\u00ed a <strong>po 8 hodin\u00e1ch se probouz\u00edme pln\u00ed energie<\/strong> s novou chut\u00ed zvl\u00e1dnout v\u0161e, co m\u00e1me v pl\u00e1nu. V dob\u011b sp\u00e1nku toti\u017e t\u011blo nespot\u0159ebuje tolik energie jako p\u0159es den. D\u00e1v\u00e1me mu tak prostor pro jej\u00ed ulo\u017een\u00ed ve form\u011b z\u00e1sobn\u00edho sacharidu glykogenu. Ten pak na\u0161e svaly a mozek vyu\u017e\u00edvaj\u00ed pro svou funkci.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161t\u011bst\u00ed sp\u00e1nek tak n\u011bjak dok\u00e1\u017ee <strong>vy\u010distit mysl<\/strong> plnou starost\u00ed a r\u00e1no se probouz\u00edme tak\u0159ka s \u010distou hlavou. Za to m\u016f\u017eeme vd\u011b\u010dit mozku, kter\u00fd neodpo\u010d\u00edv\u00e1 ani v \u010dase, kdy se my nach\u00e1z\u00edme v \u0159\u00ed\u0161i sn\u016f. V t\u00e9 dob\u011b se toti\u017e <strong>zbavuje zbyte\u010dn\u00fdch informac\u00ed a z\u00e1rove\u0148 ukl\u00e1d\u00e1 ty d\u016fle\u017eit\u00e9<\/strong>, kter\u00e9 jsme za p\u0159ede\u0161l\u00fd den zaznamenali. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]<\/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\/2021\/09\/MG_5239-1124x749.jpeg\" alt=\"Sp\u00e1nek pom\u00e1h\u00e1 doplnit energii\" class=\"wp-image-295342\" width=\"843\" height=\"562\" title=\"Sp\u00e1nek pom\u00e1h\u00e1 doplnit energii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Podpori_regeneraci_a_rust_svalu\"><\/span>2. Podpo\u0159\u00ed regeneraci a r\u016fst sval\u016f&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161ichni bodybuilde\u0159i, kulturisti a dal\u0161\u00ed sportovci, kte\u0159\u00ed usiluj\u00ed o <a href=\"https:\/\/gymbeam.cz\/blog\/co-jist-a-jak-cvicit-abych-konecne-nabral-svaly\/\" target=\"_blank\" aria-label=\"maxim\u00e1ln\u00ed r\u016fst sval\u016f, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maxim\u00e1ln\u00ed r\u016fst sval\u016f,<\/a> nedaj\u00ed na sp\u00e1nek dopustit. B\u011bhem n\u011bj toti\u017e doch\u00e1z\u00ed k oprav\u011b po\u0161kozen\u00fdch svalov\u00fdch vl\u00e1ken a jejich r\u016fstu. Je to d\u00e1no p\u0159edev\u0161\u00edm <strong>vy\u0161\u0161\u00ed produkc\u00ed r\u016fstov\u00e9ho hormonu.<\/strong> Jak u\u017e n\u00e1zev t\u00e9to l\u00e1tky napov\u00edd\u00e1, podporuje r\u016fst a regeneraci svalov\u00e9 hmoty. V organismu <strong>se vyplavuje zejm\u00e9na v dob\u011b hlubok\u00e9ho sp\u00e1nku<\/strong> (non-REM f\u00e1ze 3 a 4), kdy je na\u0161e t\u011blo maxim\u00e1ln\u011b uvoln\u011bn\u00e9. K tomu doch\u00e1z\u00ed po zhruba 90 minut\u00e1ch od usnut\u00ed. Podle n\u011bkter\u00fdch zdroj\u016f je p\u0159ibli\u017en\u011b 70 % denn\u00edho mno\u017estv\u00ed r\u016fstov\u00e9ho hormonu vyprodukov\u00e1no pr\u00e1v\u011b v tomto \u010dase. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doba a kvalita sp\u00e1nku ovliv\u0148uje tak\u00e9 <strong>mno\u017estv\u00ed testosteronu v t\u011ble.<\/strong> Ten m\u00e1 vliv nejen na mu\u017esk\u00e9 sexu\u00e1ln\u00ed chov\u00e1n\u00ed, ale tak\u00e9 je nepostradateln\u00fd pro r\u016fst sval\u016f i s\u00edly, jeliko\u017e <strong>podporuje proteosynt\u00e9zu a rovn\u011b\u017e zvy\u0161uje objem kostn\u00ed hmoty.<\/strong> Kdy\u017e se v r\u00e1mci jedn\u00e9 studie u mu\u017e\u016f sn\u00ed\u017eila doba sp\u00e1nku z 8 na 5 hodin, byla u nich nam\u011b\u0159en\u00e1 ni\u017e\u0161\u00ed hladina testosteronu o 10 a\u017e 15 %. <span style=\"color:#ff6600\" class=\"tadv-color\">[12]&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\/2021\/09\/IMG_5701-1124x749.jpeg\" alt=\"Sp\u00e1nek podporuje r\u016fst sval\u016f\" class=\"wp-image-295356\" width=\"843\" height=\"562\" title=\"Sp\u00e1nek podporuje r\u016fst sval\u016f\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Kdy\u017e sp\u00edme m\u00e1lo<\/strong>, m\u016f\u017ee se v na\u0161em t\u011ble vyplavit tak\u00e9 <strong>v\u00edce kortizolu.<\/strong> Jedn\u00e1 se o zn\u00e1m\u00fd stresov\u00fd hormon, jeho\u017e <strong>vysok\u00e1 hladina komplikuje nejen hubnut\u00ed, ale tak\u00e9 r\u016fst sval\u016f.<\/strong> N\u011bkdy se ozna\u010duje t\u00e9\u017e jako katabolick\u00fd hormon. To znamen\u00e1, \u017ee p\u0159isp\u00edv\u00e1 k rozkladu svalov\u00e9 hmoty na energii a \u201cbrzd\u00ed\u201d jeji tvorbu. V tomto kontextu tak m\u00e1 opa\u010dn\u00e9 \u00fa\u010dinky oproti anabolick\u00e9mu r\u016fstov\u00e9mu hormonu a testosteronu. Sp\u00e1nek je tak skv\u011bl\u00fdm n\u00e1strojem, jak v t\u011ble vytvo\u0159it ide\u00e1ln\u00ed hormon\u00e1ln\u00ed prost\u0159ed\u00ed pro r\u016fst sval\u016f a maximalizaci v\u00fdsledk\u016f na\u0161eho tr\u00e9ninkov\u00e9ho \u00fasil\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt, jak poznat nedostatek testosteronu a jak to \u0159e\u0161it, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/10-priznaku-nedostatku-testosteronu-co-zpusobuje-a-jak-ho-resit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 p\u0159\u00edznak\u016f nedostatku testosteronu &#8211; co zp\u016fsobuje a jak ho \u0159e\u0161it?<\/strong>&nbsp;<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Zlepsi_rychlost_silu_koordinaci_a_dalsi_sportovni_dovednosti\"><\/span>3. Zlep\u0161\u00ed rychlost, s\u00edlu, koordinaci a dal\u0161\u00ed sportovn\u00ed dovednosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sportovci, a hlavn\u011b ti profesion\u00e1ln\u00ed, tr\u00e1v\u00ed tr\u00e9ninkem klidn\u011b 5\u20136 hodin denn\u011b. B\u011bhem toho se zdokonaluj\u00ed jak v samotn\u00e9 discipl\u00edn\u011b, kter\u00e9 se v\u011bnuj\u00ed, tak v dal\u0161\u00edch sportovn\u00edch dovednostech. Aby maxim\u00e1ln\u011b podpo\u0159ili v\u00fdkonnost, dbaj\u00ed na kvalitn\u00ed j\u00eddeln\u00ed\u010dek, u\u017e\u00edvaj\u00ed <a href=\"https:\/\/gymbeam.cz\/sportovni-vyziva\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplementy<\/a> a chod\u00ed na mas\u00e1\u017ee. \u010casto ale p\u0159ehl\u00ed\u017eej\u00ed d\u016fle\u017eitost sp\u00e1nku, kter\u00fd jim m\u016f\u017ee prokazateln\u011b pomoci dosahovat lep\u0161\u00edch v\u00fdsledk\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kvalitn\u00ed sp\u00e1nek toti\u017e ani nejmodern\u011bj\u0161\u00ed regenera\u010dn\u00ed technika nebo ta <\/strong><a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nejlep\u0161\u00ed p\u0159edtr\u00e9ninkovka<\/strong><\/a><strong> nenahrad\u00ed.<\/strong> To ji\u017e potvrdila cel\u00e1 \u0159ada studi\u00ed, kter\u00e9 se touto souvislost\u00ed zab\u00fdvaly. V jedn\u00e9 z nich se v\u011bdci zam\u011b\u0159ili na basketbalisty ze Stanfordsk\u00e9 univerzity. Ti tr\u00e1vili sp\u00e1nkem p\u016fvodn\u011b kolem 8 hodin denn\u011b. V r\u00e1mci studie ale m\u011bli tento \u010das zv\u00fd\u0161it na 10 hodin po dobu 5\u20137 t\u00fddn\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00fd vliv m\u011bla del\u0161\u00ed doba sp\u00e1nku na sportovn\u00ed v\u00fdkon basketbalist\u016f?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>o cel\u00fdch 9 % se jim zlep\u0161ila p\u0159esnost v hodu m\u00ed\u010dem<\/li><li>o 9,2 % byly \u00fasp\u011b\u0161n\u011bj\u0161\u00ed ve st\u0159elb\u011b t\u0159\u00edbodov\u00fdch ko\u0161\u016f<\/li><li>zlep\u0161il se jim reak\u010dn\u00ed \u010das<\/li><li>b\u011bhali rychleji<\/li><li>m\u011bli lep\u0161\u00ed n\u00e1ladu a c\u00edtili v\u00edce energie<\/li><li>c\u00edtili se m\u00e9n\u011b unaven\u00ed<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e se hr\u00e1\u010dova \u00fasp\u011b\u0161nost p\u0159i pokusu o t\u0159\u00edbodov\u00fd ko\u0161 zlep\u0161\u00ed o t\u00e9m\u011b\u0159 10 %, m\u016f\u017ee to m\u00edt velk\u00fd vliv na v\u00fdsledky cel\u00e9ho t\u00fdmu a jeho um\u00edst\u011bn\u00ed v tabulce. Podobn\u00fd \u00fasp\u011bch zaznamenali plavci, kte\u0159\u00ed v r\u00e1mci studie zv\u00fd\u0161ili po\u010det hodin str\u00e1ven\u00fdch sp\u00e1nkem po dobu n\u011bkolika t\u00fddn\u016f.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak\u00fd vliv m\u011bla doba sp\u00e1nku na sportovn\u00ed v\u00fdkon plavc\u016f?&nbsp;&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>byli rychlej\u0161\u00ed o 0,51 sekund na 15metrov\u00e9m sprintu<\/li><li>z blok\u016f vystartovali o 0,15 d\u0159\u00edve<\/li><li>oto\u010dku zvl\u00e1dali o 0,1 sekundy v lep\u0161\u00edm \u010dase<\/li><li>pozorovali tak\u00e9 lep\u0161\u00ed n\u00e1ladu a celkovou ostra\u017eitost<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do hled\u00e1\u010dku v\u011bdc\u016f se dostali tak\u00e9 univerzitn\u00ed fotbalist\u00e9 a tenistky. <strong>Fotbalist\u00e9 byli na h\u0159i\u0161ti rychlej\u0161\u00ed a tenistky p\u0159esn\u011bj\u0161\u00ed a \u00fasp\u011b\u0161n\u011bj\u0161\u00ed p\u0159i v\u00fdm\u011bn\u011b i pod\u00e1n\u00ed.<\/strong><\/p>\n\n\n\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-749x1124.jpg\" alt=\"Jak\u00e9 jsou v\u00fdhody del\u0161\u00edho sp\u00e1nku pro sportovce?\" class=\"wp-image-295372\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/unnamed-89.jpg 1200w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ani silov\u00ed sportovci by v\u0161ak kvalitn\u00ed sp\u00e1nek nem\u011bli podce\u0148ovat. Podle souboru studi\u00ed, kter\u00e9 se na tohle t\u00e9ma zam\u011b\u0159ily, m\u016f\u017ee <strong>sp\u00e1nkov\u00fd deficit (sp\u00e1nek pod 6 hodin) negativn\u011b ovlivnit prov\u00e1d\u011bn\u00ed komplexn\u00edch cvik\u016f.<\/strong> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi ty pat\u0159\u00ed nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/blog\/drepy-spravna-technika-benefity-a-variace\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">d\u0159ep<\/a>, mrtv\u00fd tah nebo bench press. Jsou n\u00e1ro\u010dn\u00e9 na techniku a nervosvalov\u00e9 zapojen\u00ed, a proto se m\u016f\u017ee mal\u00fd po\u010det naspan\u00fdch hodin projevit t\u0159eba men\u0161\u00ed zvednutou hmotnost\u00ed nebo ni\u017e\u0161\u00edm po\u010dtem proveden\u00fdch opakov\u00e1n\u00ed.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem\u011bli bychom zapomenout ani na vytrvalostn\u00ed sportovce. Sledovan\u00ed cyklist\u00e9 nap\u0159\u00edklad v r\u00e1mci jedn\u00e9 studie prodlou\u017eili sv\u016fj sp\u00e1nek z pr\u016fm\u011brn\u00fdch 6,5\u20137 hodin na 8,4\u20138,9 hodin. To jim pomohlo zlep\u0161it v\u00fdkon o 3 % na 60minutov\u00e9m \u010dasov\u00e9m \u00faseku.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[15\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Co v\u0161e m\u016f\u017ee prodlou\u017een\u00ed sp\u00e1nku sportovc\u016fm p\u0159in\u00e9st?<\/strong>&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>vy\u0161\u0161\u00ed \u00fasp\u011b\u0161nost p\u0159i st\u0159elb\u011b na branku, hodu na ko\u0161 nebo \u00faderu raketou do m\u00ed\u010dku<\/li><li>rychlej\u0161\u00ed sprinty<\/li><li>v\u011bt\u0161\u00ed s\u00edlu na tr\u00e9ninku s \u010dinkami a jin\u00fdm z\u00e1va\u017e\u00edm&nbsp;<\/li><li>lep\u0161\u00ed vytrvalostn\u00ed v\u00fdkon t\u0159eba p\u0159i b\u011bhu nebo cyklistice<\/li><li>rychlej\u0161\u00ed reakce v pr\u016fb\u011bhu hry nebo b\u011bhem v\u00fdkonu<\/li><li>lep\u0161\u00ed koordinaci t\u011bla<\/li><li>lep\u0161\u00ed n\u00e1ladu a v\u00edce energie v pr\u016fb\u011bhu dne<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Pomuze_zhubnout_predchazet_prejidani_a_jist_zdrave_vzhledem_ke_svym_potrebam\"><\/span>4. Pom\u016f\u017ee zhubnout, p\u0159edch\u00e1zet p\u0159ej\u00edd\u00e1n\u00ed a j\u00edst zdrav\u011b vzhledem ke sv\u00fdm pot\u0159eb\u00e1m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nek souvis\u00ed i s hubnut\u00edm nebo <a href=\"https:\/\/gymbeam.cz\/blog\/10-tipu-jak-zdrave-pribrat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fdm p\u0159ib\u00edr\u00e1n\u00edm.<\/a> Nen\u00ed to ale tak, \u017ee si ve\u010der lehneme a r\u00e1no se probud\u00edme o 5 kg leh\u010d\u00ed nebo s bic\u00e1ky, kter\u00e9 by n\u00e1m z\u00e1vid\u011bl samotn\u00fd Ronnie Coleman. Kdy\u017e se ale dob\u0159e vysp\u00edme, podpo\u0159\u00edme na\u0161i snahu dodr\u017eovat j\u00eddeln\u00ed\u010dek, kter\u00fd n\u00e1s \u010dasem ke skv\u011bl\u00fdm v\u00fdsledk\u016fm m\u016f\u017ee dov\u00e9st.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co za t\u00edm stoj\u00ed? Prsty v tom maj\u00ed zase hormony. <strong>Leptin a ghrelin toti\u017e ovliv\u0148uj\u00ed chu\u0165 k j\u00eddlu, pocit nasycen\u00ed a hladu.<\/strong> Kvalitn\u00ed sp\u00e1nek podporuje vyrovnanou hladinu t\u011bchto hormon\u016f, a my tak m\u00e1me v\u011bt\u0161\u00ed kontrolu nad v\u00fdb\u011brem a mno\u017estv\u00edm sn\u011bden\u00e9ho j\u00eddla. Kdy\u017e se naopak vysp\u00edme m\u00e9n\u011b, ne\u017e je pot\u0159eba, tyto <strong>\u201chormony se rozkol\u00edsaj\u00ed.\u201d<\/strong> Typicky dojde ke zv\u00fd\u0161en\u00ed hladiny hormonu hladu (ghrelinu) a poklesu hormonu nasycen\u00ed (leptinu).&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159es den pak m\u00e1me v\u011bt\u0161\u00ed pot\u0159ebu j\u00edst kalori\u010dt\u011bj\u0161\u00ed j\u00eddla, jako jsou t\u0159eba sladkosti nebo bramb\u016frky. Nav\u00edc se i po j\u00eddle c\u00edt\u00edme m\u00e9n\u011b uspokojeni. Sami jsme se s t\u00edm nejsp\u00ed\u0161 u\u017e po noci chud\u00e9 na sp\u00e1nek potkali. V boji s takov\u00fdmi chut\u011bmi \u010dasto podlehneme, a kv\u016fli tomu m\u00e1me probl\u00e9m dodr\u017eovat j\u00eddeln\u00ed\u010dek, kter\u00fd si pl\u00e1nujeme podle sv\u00fdch pot\u0159eb. Pokud se sna\u017e\u00edme dr\u017eet jak\u00e9hokoliv stravovac\u00edho pl\u00e1nu, m\u011bl by b\u00fdt <strong>kvalitn\u00ed a dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek jednou z na\u0161ich priorit.<\/strong> Co\u017e se je\u0161t\u011b umoc\u0148uje p\u0159i hubnut\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[19\u201320]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kvalitn\u00ed sp\u00e1nek m\u00e1 na \u00fasp\u011b\u0161nost hubnut\u00ed pro n\u011bkoho p\u0159ekvapiv\u011b velk\u00fd vliv. Kdy\u017e se na to ale pod\u00edv\u00e1me z praktick\u00e9ho hlediska, tak je v\u0161e jasn\u00e9. Po probd\u011bl\u00e9 noci nebo p\u0159i dlouhodob\u00e9m nedostatku sp\u00e1nku m\u00e1me m\u00e1lo energie. Jsme r\u00e1di, \u017ee zvl\u00e1d\u00e1me ty nejd\u016fle\u017eit\u011bj\u0161\u00ed povinnosti, jako je pr\u00e1ce, p\u00e9\u010de o rodinu a dom\u00e1cnost. Na tr\u00e9nink nebo p\u0159\u00edpravu j\u00eddla pak nezb\u00fdv\u00e1 moc sil a odhodl\u00e1n\u00ed. Kv\u016fli men\u0161\u00edmu mno\u017estv\u00ed pohybu m\u00e1me pak ni\u017e\u0161\u00ed energetick\u00fd v\u00fddej. K tomu se typicky p\u0159idaj\u00ed chut\u011b na sladk\u00e9 a tu\u010dn\u00e9 potraviny, kter\u00e9 n\u00e1m zase po\u0159\u00e1dn\u011b zv\u00fd\u0161\u00ed kalorick\u00fd p\u0159\u00edjem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Souhrou t\u011bchto okolnost\u00ed se m\u016f\u017eeme dostat do kalorick\u00e9ho nadbytku a m\u00edsto hubnut\u00ed za\u010dneme p\u0159ib\u00edrat. <strong>Kdy\u017e budeme naopak dostate\u010dn\u011b dlouho sp\u00e1t, snadn\u011bji spln\u00edme tr\u00e9ninkov\u00fd pl\u00e1n a chut\u011b na j\u00eddlo budeme m\u00edt l\u00e9pe pod kontrolou.<\/strong> Bude tak pro n\u00e1s leh\u010d\u00ed sn\u00edst m\u00e9n\u011b kalori\u00ed, ne\u017e vyd\u00e1me, a vytvo\u0159it tak <a href=\"https:\/\/gymbeam.cz\/blog\/kaloricky-deficit-jak-hubnout-a-mit-i-svuj-vlastni-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorick\u00fd deficit nutn\u00fd k hubnut\u00ed.<\/a>&nbsp;&nbsp;&nbsp;<\/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\/2021\/09\/IMG_4149-1124x749.jpg\" alt=\"Jak sp\u00e1nek pom\u00e1h\u00e1 p\u0159i hubnut\u00ed?\" class=\"wp-image-295388\" width=\"843\" height=\"562\" title=\"Jak sp\u00e1nek pom\u00e1h\u00e1 p\u0159i hubnut\u00ed?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Podpori_motivaci_a_vuli_plnit_si_sve_cile\"><\/span>5. Podpo\u0159\u00ed motivaci a v\u016fli plnit si sv\u00e9 c\u00edle<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po probd\u011bl\u00e9 noci nem\u00e1me zrovna chu\u0165 vysko\u010dit z postele a za\u010d\u00edt hned plnit \u00fakoly, kter\u00e9 jsme si na ten den nachystali. Sp\u00ed\u0161e naopak. Je\u0161t\u011b rozestlan\u00e1 postel n\u00e1s vol\u00e1 zp\u011bt do \u0159\u00ed\u0161e sn\u016f a my mus\u00edme cel\u00fd den odol\u00e1vat jej\u00edmu poku\u0161en\u00ed. Tak\u00e9 v\u00fdsledky studi\u00ed, kter\u00e9 se na tohle t\u00e9ma zam\u011b\u0159ily, hovo\u0159\u00ed jasn\u011b. <strong>Nedostatek sp\u00e1nku nebo jeho \u00fapln\u00e9 vynech\u00e1n\u00ed se spojuje s ni\u017e\u0161\u00ed motivac\u00ed<\/strong> \u00fa\u010dastnit se soci\u00e1ln\u00edch interakc\u00ed a fyzick\u00fdch aktivit.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e jsme ospal\u00ed, l\u00e1k\u00e1 n\u00e1s v\u00edce p\u0159edstava z\u016fstat sami doma na pohodln\u00e9m gau\u010di ne\u017e j\u00edt mezi lidi a sportovat. Na v\u0161echno ostatn\u00ed, v\u010detn\u011b va\u0159en\u00ed zdrav\u00e9ho j\u00eddla, tr\u00e9ninku, p\u0159\u00edpravu na zkou\u0161ku nebo b\u011b\u017enou pr\u00e1ci, mus\u00edme vydat neobvykle vysokou d\u00e1vku \u00fasil\u00ed. M\u00e1me tak dal\u0161\u00ed d\u016fvod, pro\u010d si ve\u010der nepou\u0161t\u011bt ji\u017e n\u011bkolik\u00e1t\u00fd d\u00edl obl\u00edben\u00e9ho seri\u00e1lu a rad\u011bji j\u00edt d\u0159\u00edve sp\u00e1t. Snadn\u011bji tak zvl\u00e1dneme v\u0161echny c\u00edle a \u00fakoly, kter\u00e9 n\u00e1s dal\u0161\u00ed den \u010dekaj\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[21\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Snizi_riziko_zraneni\"><\/span>6. Sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se dob\u0159e vysp\u00edme, c\u00edt\u00edme se fyzicky i psychicky odoln\u011bj\u0161\u00ed. <strong>Dok\u00e1\u017eeme se l\u00e9pe soust\u0159edit, m\u00e1me rychlej\u0161\u00ed reakce a jsme celkov\u011b ostra\u017eit\u011bj\u0161\u00ed.<\/strong> D\u00edky tomu se sni\u017euje riziko <a href=\"https:\/\/gymbeam.cz\/blog\/co-delat-s-natazenym-nebo-natrzenym-svalem-a-jak-je-od-sebe-rozeznat\/\" target=\"_blank\" aria-label=\"\u00farazu p\u0159i sportu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00farazu p\u0159i sportu<\/a> i mimo n\u011bj. Podle studie, kter\u00e1 byla provedena na americk\u00fdch voj\u00e1c\u00edch, zvy\u0161uje nedostatek sp\u00e1nku riziko zran\u011bn\u00ed. Voj\u00e1ci sp\u00edc\u00ed 4 a\u017e 5 hodin denn\u011b m\u011bli v\u00edce ne\u017e dvojn\u00e1sobnou pravd\u011bpodobnost vzniku zran\u011bn\u00ed oproti t\u011bm, kte\u0159\u00ed spali alespo\u0148 8 hodin.&nbsp;<\/p>\n\n\n\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-750x1124.jpeg\" alt=\"Sp\u00e1nek sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed\" class=\"wp-image-295402\" title=\"Sp\u00e1nek sn\u00ed\u017e\u00ed riziko zran\u011bn\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-750x1124.jpeg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/8W3A3754-1025x1536.jpeg 1025w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Podobn\u00e9 v\u00fdsledky p\u0159inesla studie na sportovc\u00edch. <strong>Kdy\u017e spali m\u00e9n\u011b ne\u017e 8 hodin, m\u011bli 1,7kr\u00e1t vy\u0161\u0161\u00ed riziko zran\u011bn\u00ed na tr\u00e9ninku.<\/strong> To m\u016f\u017ee b\u00fdt zp\u016fsobeno n\u011bkolika faktory. Zhor\u0161enou schopnost\u00ed soust\u0159ed\u011bn\u00ed, men\u0161\u00ed ostra\u017eitost\u00ed, ale tak\u00e9 \u0161patnou regenerac\u00ed a celkovou \u00fanavou organismu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zran\u011bn\u00ed n\u00e1s m\u016f\u017ee vy\u0159adit z tr\u00e9ninku na dlouhou dobu, a odd\u00e1lit tak pln\u011bn\u00ed na\u0161ich c\u00edl\u016f. Pokud je to mo\u017en\u00e9, m\u011bli bychom se sna\u017eit denn\u011b naspat alespo\u0148 8 hodin, kter\u00e9 se poj\u00ed s ni\u017e\u0161\u00edm rizikem vzniku \u00faraz\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[23\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Podpori_imunitu_a_odolnost_vuci_nemocem\"><\/span>7. Podpo\u0159\u00ed imunitu a odolnost v\u016f\u010di nemocem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e se n\u00e1m dlouhodob\u011b neda\u0159\u00ed dostate\u010dn\u011b sp\u00e1t, obrann\u00fd \u0161t\u00edt na\u0161eho t\u011bla ve form\u011b imunity sl\u00e1bne, a m\u016f\u017eeme tak snadn\u011bji onemocn\u011bt. <strong>P\u0159i sp\u00e1nku se toti\u017e v organismu mimo jin\u00e9 tvo\u0159\u00ed bu\u0148ky zvan\u00e9 cytokiny, kter\u00e9 pom\u00e1haj\u00ed v boji proti infekci a z\u00e1n\u011btu. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho v jeho pr\u016fb\u011bhu doch\u00e1z\u00ed k vy\u0161\u0161\u00ed aktivit\u011b b\u00edl\u00fdch krvinek, kter\u00e9 dok\u00e1\u017eou rozpoznat virem napaden\u00e9 bu\u0148ky a spustit imunitn\u00ed reakci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/15-zpusobu-jak-posilit-imunitni-system-a-chranit-sve-zdravi\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spr\u00e1vn\u011b funguj\u00edc\u00ed imunitn\u00ed syst\u00e9m<\/strong><\/a> je pro na\u0161e zdrav\u00ed z\u00e1sadn\u00ed. Hlavn\u011b v obdob\u00ed n\u00e1ro\u010dn\u00fdch tr\u00e9nink\u016f a p\u0159\u00edsn\u00fdch diet je d\u016fle\u017eit\u00e9 jej co nejv\u00edce podporovat. Kvalitn\u00ed sp\u00e1nek je jedna z cest, jak si udr\u017eet silnou obranyschopnost a nepodlehnout jen tak n\u011bjak\u00e9mu viru, kter\u00fd na n\u00e1s za\u00fato\u010d\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[25\u201326]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O sp\u00e1nku a jeho vlivu na zdrav\u00ed a sportovn\u00ed v\u00fdkon si v\u00edce p\u0159e\u010dt\u011bte v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 hmoty?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Proc_spime_malo\"><\/span>Pro\u010d sp\u00edme m\u00e1lo?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za sp\u00e1nkov\u00fdm deficitem nemus\u00ed st\u00e1t jen pot\u0159eba shl\u00e9dnout novou s\u00e9rii La Casa de Papel \u010di Sex Education nebo hran\u00ed po\u010d\u00edta\u010dov\u00fdch her. Sportovci, hlavn\u011b ti profesion\u00e1ln\u00ed, \u010dasto cestuj\u00ed, tr\u00e9nuj\u00ed brzy r\u00e1no nebo pozd\u011b ve\u010der a pak se je\u0161t\u011b v\u011bnuj\u00ed rodin\u011b, studiu nebo jin\u00fdm povinnostem. Mohou tak\u00e9 za\u017e\u00edvat v\u011bt\u0161\u00ed m\u00edru stresu, kter\u00e1 se na sp\u00e1nku tak\u00e9 negativn\u011b projevuje. <strong>To v\u0161e m\u016f\u017ee naru\u0161it sp\u00e1nkovou rutinu, a ne v\u017edy je re\u00e1ln\u00e9 naspat alespo\u0148 7 hodin.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svou roli mohou hr\u00e1t i onemocn\u011bn\u00ed, jako je diagnostikovan\u00e1 nespavost nebo syndrom neklidn\u00fdch nohou. N\u011bkter\u00e9 faktory z na\u0161eho \u017eivota prost\u011b nejsme schopni 100% ovlivnit. C\u00edlem ale je vytvo\u0159it takov\u00e9 n\u00e1vyky, kter\u00e9 n\u00e1m pomohou <strong>dop\u0159\u00e1t si kvalitn\u00ed sp\u00e1nek v co nejv\u011bt\u0161\u00ed mo\u017en\u00e9 m\u00ed\u0159e.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[27\u201328]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, co dal\u0161\u00edho vyzkou\u0161et, kdy\u017e ani kvalitn\u00ed sp\u00e1nek s \u00fanavou nepom\u00e1h\u00e1, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/co-delat-kdyz-spanek-nezabira-zamerte-se-na-techto-7-typu-odpocinku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co d\u011blat, kdy\u017e sp\u00e1nek nezab\u00edr\u00e1? Zam\u011b\u0159te se na t\u011bchto 7 typ\u016f odpo\u010dinku.<\/strong><\/a><\/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\/2021\/09\/MG_7983-1124x749.jpeg\" alt=\"P\u0159\u00ed\u010diny nedostatku sp\u00e1nku\" class=\"wp-image-295416\" width=\"843\" height=\"562\" title=\"P\u0159\u00ed\u010diny nedostatku sp\u00e1nku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prakticke_tipy_jak_se_kralovsky_vyspat\"><\/span>Praktick\u00e9 tipy, jak se kr\u00e1lovsky vyspat<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>N\u011bkdy se m\u016f\u017ee st\u00e1t, \u017ee si jdeme lehnout do postele v\u010das, ale klidn\u00fd sp\u00e1nek se n\u00e1m po\u0159\u00e1d vyh\u00fdb\u00e1.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Jak zlep\u0161it sp\u00e1nek, a podpo\u0159it tak sportovn\u00ed v\u00fdkon, hubnut\u00ed i r\u016fst sval\u016f?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aktivita b\u011bhem dne <\/strong>\u2013 nen\u00ed nutn\u00e9 se ka\u017ed\u00fd den vydat ze v\u0161ech fyzick\u00fdch sil. Sta\u010d\u00ed proch\u00e1zka nebo jin\u00e1 aktivita, kter\u00e1 n\u00e1s p\u0159\u00edjemn\u011b unav\u00ed. Vyh\u00fdbat bychom se naopak m\u011bli n\u00e1ro\u010dn\u00fdm tr\u00e9nink\u016fm ve ve\u010dern\u00edch hodin\u00e1ch, po kter\u00fdch budeme m\u00edt probl\u00e9m t\u011blo zklidnit.&nbsp;<\/li><li><strong>Sp\u00e1nkov\u00e1 rutina<\/strong> \u2013 budeme chodit sp\u00e1t a vst\u00e1vat zhruba v podobn\u00fd \u010das, a to i p\u0159es v\u00edkend. P\u0159ed span\u00edm si doma ud\u011bl\u00e1me p\u0159\u00edjemnou relaxa\u010dn\u00ed atmosf\u00e9ru. Vyzkou\u0161et m\u016f\u017eeme t\u0159eba teplou koupel, sv\u00ed\u010dky a p\u0159\u00edjemnou hudbu.<\/li><li><strong>Omezen\u00ed modr\u00e9ho sv\u011btla<\/strong> \u2013 po\u010d\u00edta\u010de, mobily i televize vyd\u00e1vaj\u00ed modr\u00e9 sv\u011btlo, kter\u00e9 m\u016f\u017ee negativn\u011b ovlivnit vyplaven\u00ed melatoninu. Jedn\u00e1 se o hormon sp\u00e1nku, kter\u00fd je d\u016fle\u017eit\u00fd pro celkov\u00e9 zklidn\u011bn\u00ed organismu a us\u00edn\u00e1n\u00ed. P\u0159i ve\u010dern\u00ed pr\u00e1ci na elektronick\u00fdch za\u0159\u00edzen\u00edch m\u016f\u017eeme pou\u017e\u00edt filtr modr\u00e9ho sv\u011btla. Pokud u\u017e pracovat ale nemus\u00edme, je je\u0161t\u011b lep\u0161\u00edm \u0159e\u0161en\u00edm v\u00fdm\u011bna mobilu nebo tabletu za kn\u00ed\u017eku.&nbsp;&nbsp;&nbsp;<\/li><\/ul>\n\n\n\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-749x1124.jpg\" alt=\"Tipy, jak zlep\u0161it sp\u00e1nek\" class=\"wp-image-295431\" title=\"Tipy, jak zlep\u0161it sp\u00e1nek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1620109845287189-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ul class=\"wp-block-list\"><li><strong>Uklid\u0148uj\u00edc\u00ed meditace<\/strong> \u2013 po n\u00e1ro\u010dn\u00e9m dni pln\u00e9m v\u00fdzev je n\u011bkdy t\u011b\u017ek\u00e9 se uklidnit a p\u0159estat myslet na v\u0161echny z\u00e1le\u017eitosti, kter\u00e9 jsme pro\u017eili. V tom m\u016f\u017ee pomoci kr\u00e1tk\u00e1 meditace, d\u00edky kter\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sn\u00ed\u017e\u00edme stres<\/a> a p\u0159ejdeme na jin\u00e9 my\u0161lenky.&nbsp;<\/li><li><strong>Omezen\u00ed kofeinu ve ve\u010dern\u00edch hodin\u00e1ch <\/strong>\u2013 tato povzbuzuj\u00edc\u00ed l\u00e1tka se z t\u011bla odbour\u00e1v\u00e1 typicky 4\u20136 hodin. Pokud si ve ve\u010dern\u00edch hodin\u00e1ch dop\u0159ejeme \u0161\u00e1lek espressa, m\u016f\u017ee to negativn\u011b ovlivnit na\u0161e us\u00edn\u00e1n\u00ed. Nav\u00edc m\u00e1 ka\u017ed\u00fd z n\u00e1s tro\u0161ku jinou citlivost na kofein a jeho metabolismus. N\u011bkdo si t\u0159eba m\u016f\u017ee d\u00e1t k\u00e1vu t\u011bsn\u011b p\u0159ed span\u00edm, a p\u0159esto za p\u00e1r minut v klidu us\u00edn\u00e1. Dal\u0161\u00ed zase takov\u00e9 \u0161t\u011bst\u00ed nem\u00e1, a i kdy\u017e si dal posledn\u00ed \u0161\u00e1lek espressa ve 4 odpoledne, je\u0161t\u011b hodinu po ulehnut\u00ed do postele po\u010d\u00edt\u00e1 ove\u010dky. Ka\u017ed\u00fd by tak m\u011bl p\u0159istupovat k p\u0159\u00edjmu kofeinu i podle vlastn\u00edch zku\u0161enost\u00ed.&nbsp;&nbsp;&nbsp;&nbsp;<\/li><li><strong>Omezen\u00ed t\u011b\u017ece straviteln\u00fdch j\u00eddel a pit\u00ed alkoholu t\u011bsn\u011b p\u0159ed span\u00edm <\/strong>\u2013 kdy\u017e pove\u010de\u0159\u00edme sma\u017een\u00e9 j\u00eddlo, kter\u00e9 zapijeme jedn\u00edm nebo n\u011bkolika p\u016fllitry piva, je mo\u017en\u00e9, \u017ee budeme m\u00edt probl\u00e9m usnout. Na\u0161e t\u011blo bude toti\u017e zam\u011bstnan\u00e9 na pln\u00fd \u00favazek tr\u00e1ven\u00edm a odbour\u00e1v\u00e1n\u00edm alkoholu, co\u017e nen\u00ed ide\u00e1ln\u00ed stav pro klidn\u00fd sp\u00e1nek.<\/li><li><strong>Dopl\u0148ky stravy na podporu sp\u00e1nku <\/strong>\u2013 pro celkov\u00e9 uklidn\u011bn\u00ed a lep\u0161\u00ed sp\u00e1nek se nej\u010dast\u011bji pou\u017e\u00edv\u00e1 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ho\u0159\u010d\u00edk<\/a>, obl\u00edben\u00e9 nootropikum<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> GABA<\/a>, adaptogeny, jako je t\u0159eba <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandha<\/a>, d\u00e1le melatonin, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/cbd-olej-5-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">CBD<\/a> olej, aminokyselina <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/l-tryptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tryptophan<\/a> nebo komplexn\u00ed <a href=\"https:\/\/gymbeam.cz\/pink-calm-beastpink.html\">dopln\u011bk<\/a> stravy na podporu us\u00edn\u00e1n\u00ed s obsahem vitam\u00edn\u016f skupiny B a v\u00fdta\u017ek\u016f z \u00fa\u010dinn\u00fdch bylinek. <span style=\"color:#ff6600\" class=\"tadv-color\">[29\u201330]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edmaj\u00ed dal\u0161\u00ed tipy, jak snadn\u011bji usnout, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Denn\u011b bychom m\u011bli sp\u00e1t minim\u00e1ln\u011b 7 hodin v z\u00e1vislosti na tom, jak n\u00e1ro\u010dn\u00fd m\u00e1me program. D\u00edky kvalitn\u00edmu sp\u00e1nku pak m\u016f\u017eeme <strong>snadn\u011bji hubnout, b\u00fdt rychlej\u0161\u00ed na h\u0159i\u0161ti, zvednout v\u011bt\u0161\u00ed v\u00e1hu na \u010dince a celkov\u011b se c\u00edtit pln\u00ed energie, odhodl\u00e1n\u00ed a motivace. <\/strong>Sp\u00e1nek je tak ve sv\u00e9 podstat\u011b nejlep\u0161\u00ed p\u0159\u00edrodn\u00ed spalova\u010d tuku a p\u0159edtr\u00e9ninkovka v jednom. Nav\u00edc n\u00e1m tak\u00e9 m\u016f\u017ee pomoci p\u0159edch\u00e1zet zran\u011bn\u00edm \u010di onemocn\u011bn\u00ed a zvl\u00e1dat n\u00e1ro\u010dn\u00fd tr\u00e9ninkov\u00fd pl\u00e1n bez jak\u00e9hokoliv omezen\u00ed.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi p\u0159\u00e1tele n\u011bkoho, kdo si st\u00e1le mysl\u00ed, \u017ee se sp\u00e1nek p\u0159ece\u0148uje? Pokud ano, sd\u00edlejte s n\u00edm tento \u010dl\u00e1nek. T\u0159eba se v\u00e1m poda\u0159\u00ed zm\u011bnit jeho n\u00e1zor.&nbsp;<\/p>\n\n\n\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\"><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\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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","protected":false},"excerpt":{"rendered":"<p>Jak\u00e9 jsou d\u016fvody, d\u00edky kter\u00fdm sp\u00e1nek pom\u00e1h\u00e1 zlep\u0161ovat sportovn\u00ed v\u00fdkon a usnad\u0148ovat hubnut\u00ed? Poznejte ty nejz\u00e1sadn\u011bj\u0161\u00ed. <\/p>\n","protected":false},"author":129,"featured_media":295282,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6369,7185,7329,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-295281","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-rust-svalove-hmoty","10":"tag-spanek","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kvalitn\u00ed sp\u00e1nek je d\u016fle\u017eit\u00fd pro hubnut\u00ed, r\u016fst sval\u016f i sportovn\u00ed v\u00fdkonnost. Podporuje tak\u00e9 kvalitn\u00ed regeneraci, imunitn\u00ed funkce a dal\u0161\u00ed oblasti lidsk\u00e9ho zdrav\u00ed.\" \/>\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\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kvalitn\u00ed sp\u00e1nek je d\u016fle\u017eit\u00fd pro hubnut\u00ed, r\u016fst sval\u016f i sportovn\u00ed v\u00fdkonnost. Podporuje tak\u00e9 kvalitn\u00ed regeneraci, imunitn\u00ed funkce a dal\u0161\u00ed oblasti lidsk\u00e9ho zdrav\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-20T07:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-01-26T14:03:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/1-1.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=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku\",\"datePublished\":\"2021-09-20T07:00:00+00:00\",\"dateModified\":\"2022-01-26T14:03:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\"},\"wordCount\":4282,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1-1.png\",\"keywords\":[\"hubnut\u00ed\",\"r\u016fst svalov\u00e9 hmoty\",\"sp\u00e1nek\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\",\"name\":\"Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1-1.png\",\"datePublished\":\"2021-09-20T07:00:00+00:00\",\"dateModified\":\"2022-01-26T14:03:19+00:00\",\"description\":\"Kvalitn\u00ed sp\u00e1nek je d\u016fle\u017eit\u00fd pro hubnut\u00ed, r\u016fst sval\u016f i sportovn\u00ed v\u00fdkonnost. 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