{"id":297072,"date":"2021-09-20T10:00:09","date_gmt":"2021-09-20T08:00:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=297072"},"modified":"2023-12-05T19:54:48","modified_gmt":"2023-12-05T18:54:48","slug":"spanok-najucinnejsi-nakopavac-a-spalovac-tuku","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/","title":{"rendered":"Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#Preco_potrebujeme_spat\" title=\"Pre\u010do potrebujeme spa\u0165?\">Pre\u010do potrebujeme spa\u0165?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#Elitni_sportovci_spia_menej_nez_potrebuju_Ake_dalsie_vysledky_priniesol_novy_vyskum\" title=\"Elitn\u00ed \u0161portovci spia menej, ne\u017e potrebuj\u00fa. Ak\u00e9 \u010fal\u0161ie v\u00fdsledky priniesol nov\u00fd v\u00fdskum?\">Elitn\u00ed \u0161portovci spia menej, ne\u017e potrebuj\u00fa. Ak\u00e9 \u010fal\u0161ie v\u00fdsledky priniesol nov\u00fd v\u00fdskum?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#Potrebuju_sportujuci_studenti_spat_dlhsie_nez_dospela_populacia\" title=\"Potrebuj\u00fa \u0161portuj\u00faci \u0161tudenti spa\u0165 dlh\u0161ie ne\u017e dospel\u00e1 popul\u00e1cia?\">Potrebuj\u00fa \u0161portuj\u00faci \u0161tudenti spa\u0165 dlh\u0161ie ne\u017e dospel\u00e1 popul\u00e1cia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#7_dovodov_preco_je_spanok_najlepsim_spalovacom_tuku_a_predtreningovkou_v_jednom\" title=\"7 d\u00f4vodov, pre\u010do je sp\u00e1nok najlep\u0161\u00edm spa\u013eova\u010dom tuku a predtr\u00e9ningovkou v jednom\">7 d\u00f4vodov, pre\u010do je sp\u00e1nok najlep\u0161\u00edm spa\u013eova\u010dom tuku a predtr\u00e9ningovkou 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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#1_Pomoze_s_obnovou_energie\" title=\"1. Pom\u00f4\u017ee s obnovou energie\">1. Pom\u00f4\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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#2_Podpori_regeneraciu_a_rast_svalov\" title=\"2. Podpor\u00ed regener\u00e1ciu a rast svalov&nbsp;\">2. Podpor\u00ed regener\u00e1ciu a rast svalov&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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#3_Zlepsi_rychlost_silu_koordinaciu_a_dalsie_sportove_schopnosti\" title=\"3. Zlep\u0161\u00ed r\u00fdchlos\u0165, silu, koordin\u00e1ciu a \u010fal\u0161ie \u0161portov\u00e9 schopnosti\">3. Zlep\u0161\u00ed r\u00fdchlos\u0165, silu, koordin\u00e1ciu a \u010fal\u0161ie \u0161portov\u00e9 schopnosti<\/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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#4_Pomoze_schudnut_predchadzat_prejedaniu_sa_a_jest_zdravo_vzhladom_na_svoje_potreby\" title=\"4. Pom\u00f4\u017ee schudn\u00fa\u0165, predch\u00e1dza\u0165 prejedaniu sa a jes\u0165 zdravo vzh\u013eadom na svoje potreby\">4. Pom\u00f4\u017ee schudn\u00fa\u0165, predch\u00e1dza\u0165 prejedaniu sa a jes\u0165 zdravo vzh\u013eadom na svoje potreby<\/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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#5_Podpori_motivaciu_a_volu_plnit_si_svoje_ciele\" title=\"5. Podpor\u00ed motiv\u00e1ciu a v\u00f4\u013eu plni\u0165 si svoje ciele\">5. Podpor\u00ed motiv\u00e1ciu a v\u00f4\u013eu plni\u0165 si svoje ciele<\/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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#6_Znizi_riziko_zranenia\" title=\"6. Zn\u00ed\u017ei riziko zranenia\">6. Zn\u00ed\u017ei riziko zranenia<\/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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#7_Podpori_imunitu_a_odolnost_proti_chorobam\" title=\"7. Podpor\u00ed imunitu a odolnos\u0165 proti chorob\u00e1m\">7. Podpor\u00ed imunitu a odolnos\u0165 proti chorob\u00e1m<\/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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#Preco_spime_malo\" title=\"Pre\u010do sp\u00edme m\u00e1lo?\">Pre\u010do sp\u00edme m\u00e1lo?<\/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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#Prakticke_tipy_ako_sa_kralovsky_vyspat\" title=\"Praktick\u00e9 tipy, ako sa kr\u00e1\u013eovsky vyspa\u0165\">Praktick\u00e9 tipy, ako sa kr\u00e1\u013eovsky vyspa\u0165<\/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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#Vsetko_co_potrebujete_vediet_o_spanku\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o sp\u00e1nku\">V\u0161etko, \u010do potrebujete vedie\u0165 o sp\u00e1nku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>St\u00e1le h\u013ead\u00e1te najlep\u0161ie sp\u00f4soby, ako ma\u0165 cez de\u0148 viac energie na ak\u00fako\u013evek aktivitu, rozd\u00e1va\u0165 \u00fasmevy na v\u0161etky strany, zn\u00ed\u017ei\u0165 riziko ochoren\u00ed, \u013eah\u0161ie chudn\u00fa\u0165 alebo kone\u010dne vylep\u0161i\u0165 osob\u00e1k v drepe, o ktor\u00fd sa sna\u017e\u00edte u\u017e nieko\u013eko mesiacov? Pravidelne sa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">otu\u017eujete<\/a>, cvi\u010d\u00edte rann\u00fa jogu, meditujete a za v\u00e1\u0161 jed\u00e1lni\u010dek a tr\u00e9ningov\u00fd pl\u00e1n by sa nemusel hanbi\u0165 ani elitn\u00fd \u0161portovec? Je mo\u017en\u00e9, \u017ee va\u0161a v\u00fdkonnos\u0165 aj napriek v\u0161etk\u00e9mu sk\u00f4r stagnuje a vy u\u017e neviete, \u010do urobi\u0165 pre svoju spokojnos\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno ste v\u0161ak tak nejako prehliadli extr\u00e9mne d\u00f4le\u017eit\u00fa s\u00fa\u010das\u0165 \u013eudsk\u00e9ho \u017eivota \u2013 sp\u00e1nok. Dostato\u010dne dlh\u00fd a kvalitn\u00fd sp\u00e1nok funguje bez preh\u00e1\u0148ania ako elix\u00edr zdravia. A \u010do je na tom najlep\u0161ie? Je \u00faplne zadarmo. Sta\u010d\u00ed si \u013eahn\u00fa\u0165 do pohodlnej postele, zavrie\u0165 o\u010di, zaspa\u0165 a sp\u00e1nok sa u\u017e o v\u0161etky \u010dary postar\u00e1 s\u00e1m. Po\u010fme sa spolo\u010dne dozvedie\u0165, pre\u010do je sp\u00e1nok nevyhnutn\u00fd pre kvalitn\u00fd \u0161portov\u00fd v\u00fdkon, chudnutie a rast svalov. Mo\u017eno budete sami prekvapen\u00ed, ak\u00fd m\u00e1 obrovsk\u00fd vplyv.&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=\"Preco_potrebujeme_spat\"><\/span>Pre\u010do potrebujeme spa\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bez sp\u00e1nku by sme len \u0165a\u017eko plnili n\u00e1\u0161 nabit\u00fd to-do list, tr\u00e9ning, pr\u00edpravu jedla a starostlivos\u0165 o dom\u00e1cnos\u0165 s \u013eahkos\u0165ou a \u00fasmevom.&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\">Pri sp\u00e1nku, okrem in\u00e9ho, napr\u00edklad doch\u00e1dza k:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>obnove energetick\u00fdch zdrojov<\/li>\n\n\n\n<li>triedeniu a ukladaniu nau\u010den\u00fdch inform\u00e1ci\u00ed do pam\u00e4ti<\/li>\n\n\n\n<li>regener\u00e1cii po\u0161koden\u00fdch buniek&nbsp;<\/li>\n\n\n\n<li>obnove nervov\u00e9ho syst\u00e9mu<\/li>\n\n\n\n<li>prestavbe svalovej hmoty <span class=\"tadv-color\" style=\"color: #ff6600\">[1\u20132]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aby sme zo sp\u00e1nku vy\u0165a\u017eili maximum, <strong>potrebujeme mu venova\u0165 pribli\u017ene 1\/3 d\u0148a (7 \u2013 9 hod\u00edn)<\/strong>. V\u0161eobecne plat\u00ed, \u017ee \u010d\u00edm m\u00e1me fyzicky a psychicky n\u00e1ro\u010dnej\u0161\u00ed de\u0148, t\u00fdm vzrast\u00e1 aj potreba a d\u00f4le\u017eitos\u0165 sp\u00e1nku. Svoje o tom vedia aj sl\u00e1vni vrcholov\u00ed \u0161portovci, ktor\u00ed tejto odpo\u010dinkovej aktivite venuj\u00fa pokojne polovicu d\u0148a. Sami tvrdia, \u017ee bez sp\u00e1nku nie s\u00fa schopn\u00ed poda\u0165 100 % v\u00fdkon. Napr\u00edklad <strong>Roger Federer alebo LeBron James spia pokojne 12 hod\u00edn<\/strong> denne. Takisto Michael Phelps \u010di Usain Bolt v \u010dasoch svojej vrcholnej kari\u00e9ry nedali dopusti\u0165 na kvalitn\u00fd sp\u00e1nok. A vedeli pre\u010do. <span class=\"tadv-color\" style=\"color: #ff6600\">[2\u20134]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"756\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1124x756.jpg\" alt=\"Pre\u010do je sp\u00e1nok d\u00f4le\u017eit\u00fd?\" class=\"wp-image-295312\" style=\"width:843px;height:567px\" title=\"Pre\u010do je sp\u00e1nok d\u00f4le\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Elitni_sportovci_spia_menej_nez_potrebuju_Ake_dalsie_vysledky_priniesol_novy_vyskum\"><\/span>Elitn\u00ed \u0161portovci spia menej, ne\u017e potrebuj\u00fa. Ak\u00e9 \u010fal\u0161ie v\u00fdsledky priniesol nov\u00fd v\u00fdskum?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vy\u0161\u0161ie spomenut\u00e9 hviezdy by s d\u013a\u017ekou sp\u00e1nku mohli \u00eds\u0165 pr\u00edkladom aj \u010fal\u0161\u00edm elitn\u00fdm \u0161portovcom. P\u00fdtate sa, ako je to mo\u017en\u00e9? Pod\u013ea \u0161t\u00fadie, ktor\u00e1 bola zverejnen\u00e1 v roku 2021, toti\u017e v\u00e4\u010d\u0161ina z nich sp\u00ed o dos\u0165 krat\u0161\u00ed \u010das, ne\u017e potrebuje. Odborn\u00edci, ktor\u00ed sa na v\u00fdskume podie\u013eali, sledovali celkovo 175 elitn\u00fdch basketbalistov, plavcov, futbalistov a \u010fal\u0161\u00edch nadpriemerne akt\u00edvnych jedincov. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako prebiehal v\u00fdskum na elitn\u00fdch \u0161portovcoch a s ak\u00fdmi v\u00fdsledkami pri\u0161iel?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161portovci vyplnili dotazn\u00edky t\u00fdkaj\u00face sa ich sp\u00e1nkov\u00fdch n\u00e1vykov&nbsp;<\/li>\n\n\n\n<li>z nich sa zistilo, \u017ee potrebuj\u00fa v priemere 8,2 hod\u00edn sp\u00e1nku, aby sa c\u00edtili dostato\u010dne odpo\u010dinut\u00ed<\/li>\n\n\n\n<li>nasleduj\u00facich 12 noc\u00ed bola u nich meran\u00e1 d\u013a\u017eka a kvalita sp\u00e1nku<\/li>\n\n\n\n<li>ten re\u00e1lne trval v priemere<strong> len 6,7 hodiny<\/strong><\/li>\n\n\n\n<li>individu\u00e1lni \u0161portovci spali v priemere krat\u0161\u00ed \u010das ne\u017e t\u00ed, ktor\u00ed sa venuj\u00fa t\u00edmov\u00fdm hr\u00e1m<\/li>\n\n\n\n<li>iba 3 % atl\u00e9tov tak dosahuje d\u013a\u017eku sp\u00e1nku, ktor\u00fa sami pova\u017euj\u00fa za dostato\u010dn\u00fa<\/li>\n\n\n\n<li><strong>71 % \u0161portovcov sp\u00ed o hodinu menej, ne\u017e subjekt\u00edvne potrebuj\u00fa&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Autori \u0161t\u00fadie upozor\u0148uj\u00fa na to, \u017ee <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nedostatok sp\u00e1nku<\/strong><\/a><strong> m\u00f4\u017ee negat\u00edvne ovplyvni\u0165 v\u00fdkon \u0161portovca po\u010das pretekov aj tr\u00e9ningu<\/strong>. Ten m\u00e1 negat\u00edvny vplyv najm\u00e4 na \u010dinnos\u0165 srdca, d\u00fdchanie a metabolizmus lakt\u00e1tu. Ve\u013ek\u00fa \u00falohu zohr\u00e1va tie\u017e v ot\u00e1zke ovplyvnenia n\u00e1lady, motiv\u00e1cie a miery poci\u0165ovanej n\u00e1mahy. Ako z toho von? Pom\u00f4c\u0165 m\u00f4\u017eu napr\u00edklad odpor\u00fa\u010dania, s ktor\u00fdmi pri\u0161li autori \u0161t\u00fadie.<\/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\">Ako optimalizova\u0165 sp\u00e1nkov\u00fd re\u017eim?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>posun\u00fa\u0165 rann\u00e9 tr\u00e9ningy na \u010das po 6. hodine r\u00e1no<\/li>\n\n\n\n<li>po ve\u010dernom tr\u00e9ningu vst\u00e1va\u0165 r\u00e1no nesk\u00f4r    <\/li>\n\n\n\n<li>na\u010dasova\u0165 si \u013eahnutie do postele a vst\u00e1vanie tak, aby \u0161portovec spal minim\u00e1lne 8 hod\u00edn<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea v\u00fdsledkov tejto \u0161t\u00fadie m\u00f4\u017eeme predpoklada\u0165, \u017ee v\u00e4\u010d\u0161ina vrcholov\u00fdch \u0161portovcov nesp\u00ed 12 hod\u00edn, ako napr\u00edklad tenista Federer. Nie je v\u00fdnimkou, \u017ee v porovnan\u00ed s n\u00edm str\u00e1vi v posteli len polovicu \u010dasu. A aj ke\u010f i\u0161lo o profesion\u00e1lov, nemus\u00ed by\u0165 pravidlom, \u017ee sa \u017eivia len \u0161portom. M\u00f4\u017eu ma\u0165 aj \u010fal\u0161ie zamestnanie a povinnosti, pre ktor\u00e9 im viac \u010dasu na odpo\u010dinok jednoducho nezost\u00e1va.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/iStock-1257178573-1124x749.jpg\" alt=\"Ko\u013eko hod\u00edn by mali \u0161portovci spa\u0165?\" class=\"wp-image-295327\" style=\"width:843px;height:562px\" title=\"Ko\u013eko hod\u00edn by mali \u0161portovci spa\u0165?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Potrebuju_sportujuci_studenti_spat_dlhsie_nez_dospela_populacia\"><\/span>Potrebuj\u00fa \u0161portuj\u00faci \u0161tudenti spa\u0165 dlh\u0161ie ne\u017e dospel\u00e1 popul\u00e1cia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Okrem vrcholov\u00fdch atl\u00e9tov s\u00fa nedostatkom sp\u00e1nku ohrozen\u00ed aj \u0161tudenti, ktor\u00ed sa z\u00e1rove\u0148 venuj\u00fa nejak\u00e9mu \u0161portu na vy\u0161\u0161ej \u00farovni. T\u00ed m\u00f4\u017eu tr\u00e9ningom a pretekan\u00edm str\u00e1vi\u0165 pokojne aj 27 \u2013 41 hod\u00edn t\u00fd\u017edenne. Ke\u010f si k tomu pripo\u010d\u00edtame \u010das venovan\u00fd \u0161t\u00fadiu a \u010fal\u0161\u00edm be\u017en\u00fdm aktivit\u00e1m, ako je napr\u00edklad jedlo alebo doprava do \u0161koly a zo \u0161koly, je jasn\u00e9, \u017ee im nezost\u00e1va ve\u013ea hod\u00edn na sp\u00e1nok. Nie je preto prekvapuj\u00face, \u017ee <strong>3 z 5 \u0161portuj\u00facich vysoko\u0161kolsk\u00fdch \u0161tudentov sp\u00ed menej ne\u017e 7 hod\u00edn<\/strong>. Pritom odpor\u00fa\u010dan\u00e1 d\u013a\u017eka sp\u00e1nku pre dospievaj\u00facich atl\u00e9tov je <strong>minim\u00e1lne 9 \u2013 10 hod\u00edn<\/strong>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[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_dovodov_preco_je_spanok_najlepsim_spalovacom_tuku_a_predtreningovkou_v_jednom\"><\/span>7 d\u00f4vodov, pre\u010do je sp\u00e1nok najlep\u0161\u00edm spa\u013eova\u010dom tuku a predtr\u00e9ningovkou v jednom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalita a d\u013a\u017eka sp\u00e1nku sa neodr\u00e1\u017ea len na zvl\u00e1dan\u00ed ka\u017edodenn\u00fdch aktiv\u00edt. Odborn\u00edci pova\u017euj\u00fa jeho dostato\u010dn\u00e9 trvanie tie\u017e za jednu z podmienok \u00faspe\u0161n\u00e9ho chudnutia, naberania svalov a skvel\u00e9ho \u0161portov\u00e9ho v\u00fdkonu. \u010co v\u0161etko je za t\u00fdm?&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_Pomoze_s_obnovou_energie\"><\/span>1. Pom\u00f4\u017ee s obnovou energie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalitn\u00fd sp\u00e1nok n\u00e1m dod\u00e1 energiu na nov\u00fd de\u0148 pln\u00fd \u0161portov\u00fdch aj \u017eivotn\u00fdch v\u00fdziev. Ve\u010f to pozn\u00e1me v\u0161etci. Ve\u010der padneme do postele s pocitom \u00fapln\u00e9ho vy\u010derpania a <strong>po 8 hodin\u00e1ch sa preb\u00fadzame pln\u00ed energie<\/strong> s novou chu\u0165ou zvl\u00e1dnu\u0165 v\u0161etko, \u010do m\u00e1me napl\u00e1novan\u00e9. V \u010dase sp\u00e1nku toti\u017e telo nespotrebuje to\u013eko energie ako cez de\u0148. D\u00e1vame mu teda priestor na jej ulo\u017eenie vo forme z\u00e1sobn\u00e9ho sacharidu glykog\u00e9nu. Ten potom na\u0161e svaly a mozog vyu\u017e\u00edvaj\u00fa na svoju funkciu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161\u0165astie, sp\u00e1nok tak nejako dok\u00e1\u017ee <strong>vy\u010disti\u0165 myse\u013e<\/strong> pln\u00fa starost\u00ed a r\u00e1no sa preb\u00fadzame takmer s \u010distou hlavou. Za to m\u00f4\u017eeme po\u010fakova\u0165 mozgu, ktor\u00fd neodpo\u010d\u00edva ani v \u010dase, ke\u010f sa my nach\u00e1dzame v r\u00ed\u0161i snov. V tom \u010dase sa toti\u017e <strong>zbavuje zbyto\u010dn\u00fdch inform\u00e1ci\u00ed a z\u00e1rove\u0148 uklad\u00e1 tie d\u00f4le\u017eit\u00e9<\/strong>, ktor\u00e9 sme za predch\u00e1dzaj\u00faci de\u0148 zaznamenali. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/MG_5239-1124x749.jpeg\" alt=\"Sp\u00e1nok pom\u00e1ha doplni\u0165 energiu\" class=\"wp-image-295342\" style=\"width:843px;height:562px\" title=\"Sp\u00e1nok pom\u00e1ha doplni\u0165 energiu\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Podpori_regeneraciu_a_rast_svalov\"><\/span>2. Podpor\u00ed regener\u00e1ciu a rast svalov&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161etci bodybuilderi, kulturisti a \u010fal\u0161\u00ed \u0161portovci, ktor\u00ed sa usiluj\u00fa o <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"maxim\u00e1ln\u00ed r\u016fst sval\u016f, (opens in a new tab)\">maxim\u00e1lny rast svalov<\/a>, nedaj\u00fa na sp\u00e1nok dopusti\u0165. V jeho priebehu toti\u017e doch\u00e1dza k oprave po\u0161koden\u00fdch svalov\u00fdch vl\u00e1ken a ich rastu. Je to dan\u00e9 predov\u0161etk\u00fdm <strong>vy\u0161\u0161ou produkciou rastov\u00e9ho horm\u00f3nu<\/strong>. Ako u\u017e n\u00e1zov tejto l\u00e1tky napoved\u00e1, podporuje rast a regener\u00e1ciu svalovej hmoty. V organizme <strong>sa vyplavuje najm\u00e4 v \u010dase hlbok\u00e9ho sp\u00e1nku<\/strong> (non-REM f\u00e1za 3 a 4), ke\u010f je na\u0161e telo maxim\u00e1lne uvo\u013enen\u00e9. K tomu doch\u00e1dza po pribli\u017ene 90 min\u00fatach od zaspatia. Pod\u013ea niektor\u00fdch zdrojov je pr\u00e1ve v tomto \u010dase vyprodukovan\u00fdch asi 70 % denn\u00e9ho mno\u017estva rastov\u00e9ho horm\u00f3nu. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>\u010cas a kvalita sp\u00e1nku ovplyv\u0148uje taktie\u017e <strong>mno\u017estvo testoster\u00f3nu v tele<\/strong>. Ten m\u00e1 vplyv na mu\u017esk\u00e9 sexu\u00e1lne spr\u00e1vanie, navy\u0161e je nevyhnutn\u00fd pre rast svalov aj sily, ke\u010f\u017ee <strong>podporuje proteosynt\u00e9zu a takisto zvy\u0161uje objem kostnej hmoty<\/strong>. Ke\u010f sa v r\u00e1mci jedn\u00e9ho v\u00fdskumu u mu\u017eov zn\u00ed\u017eila d\u013a\u017eka trvania sp\u00e1nku z 8 na 5 hod\u00edn, bola u nich nameran\u00e1 ni\u017e\u0161ia hladina testoster\u00f3nu o 10 a\u017e 15 %. <span class=\"tadv-color\" style=\"color: #ff6600\">[12]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_5701-1124x749.jpeg\" alt=\"Sp\u00e1nok podporuje rast svalov\" class=\"wp-image-295356\" style=\"width:843px;height:562px\" title=\"Sp\u00e1nok podporuje rast svalov\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>Ke\u010f sp\u00edme m\u00e1lo<\/strong>, m\u00f4\u017ee sa v na\u0161om tele vyplavi\u0165 <strong>viac kortizolu<\/strong>. Ide o zn\u00e1my stresov\u00fd horm\u00f3n, ktor\u00e9ho <strong>vysok\u00e1 hladina komplikuje nielen chudnutie, ale aj rast svalov<\/strong>. Niekedy sa ozna\u010duje tie\u017e ako katabolick\u00fd horm\u00f3n. To znamen\u00e1, \u017ee prispieva k rozkladu svalovej hmoty na energiu a brzd\u00ed jej tvorbu. V tomto kontexte m\u00e1 preto opa\u010dn\u00e9 \u00fa\u010dinky v porovnan\u00ed s anabolick\u00fdm rastov\u00fdm horm\u00f3nom a testoster\u00f3nom. Sp\u00e1nok je teda skvel\u00fdm n\u00e1strojom, ako v tele vytvori\u0165 ide\u00e1lne hormon\u00e1lne prostredie na rast svalov a maximaliz\u00e1ciu v\u00fdsledkov n\u00e1\u0161ho tr\u00e9ningov\u00e9ho \u00fasilia. <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>Ak sa chcete dozvedie\u0165, ako rozpozna\u0165 nedostatok testoster\u00f3nu a ako to rie\u0161i\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/nedostatok-testosteronu-co-sposobuje-a-ako-ho-riesit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 pr\u00edznakov nedostatku testoster\u00f3nu &#8211; \u010do sp\u00f4sobuje a ako ho rie\u0161i\u0165?<\/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_koordinaciu_a_dalsie_sportove_schopnosti\"><\/span>3. Zlep\u0161\u00ed r\u00fdchlos\u0165, silu, koordin\u00e1ciu a \u010fal\u0161ie \u0161portov\u00e9 schopnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160portovci, a hlavne t\u00ed profesion\u00e1lni, tr\u00e1via tr\u00e9ningom pokojne 5 \u2013 6 hod\u00edn denne. V priebehu toho sa zdokona\u013euj\u00fa ako v samotnej discipl\u00edne, ktorej sa venuj\u00fa, tak v \u010fal\u0161\u00edch \u0161portov\u00fdch schopnostiach. Aby maxim\u00e1lne podporili v\u00fdkonnos\u0165, dbaj\u00fa na kvalitn\u00fd jed\u00e1lni\u010dek, u\u017e\u00edvaj\u00fa <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/sportova-vyziva\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">suplementy<\/a> a chodia na mas\u00e1\u017ee. \u010casto v\u0161ak prehliadaj\u00fa d\u00f4le\u017eitos\u0165 sp\u00e1nku, ktor\u00fd im m\u00f4\u017ee preuk\u00e1zate\u013ene pom\u00f4c\u0165 dosahova\u0165 lep\u0161ie v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kvalitn\u00fd sp\u00e1nok toti\u017e nenahrad\u00ed ani najmodernej\u0161ia regenera\u010dn\u00e1 technika alebo t\u00e1 <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>najlep\u0161ia predtr\u00e9ningovka<\/strong><\/a><strong>.<\/strong> To u\u017e potvrdilo mno\u017estvo \u0161t\u00fadi\u00ed, ktor\u00e9 sa zaoberali touto s\u00favislos\u0165ou. V jednej z nich sa vedci zamerali na basketbalistov zo Stanfordskej univerzity. T\u00ed tr\u00e1vili sp\u00e1nkom p\u00f4vodne okolo 8 hod\u00edn denne. V r\u00e1mci v\u00fdskumu v\u0161ak mali tento \u010das zv\u00fd\u0161i\u0165 na 10 hod\u00edn po\u010das 5 \u2013 7 t\u00fd\u017ed\u0148ov. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\">Ak\u00fd vplyv malo dlh\u0161ie trvanie sp\u00e1nku na \u0161portov\u00fd v\u00fdkon basketbalistov?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>o cel\u00fdch 9 % sa im zlep\u0161ila presnos\u0165 v hode loptou<\/li>\n\n\n\n<li>o 9,2 % boli \u00faspe\u0161nej\u0161\u00ed v stre\u013ebe trojbodov\u00fdch ko\u0161ov<\/li>\n\n\n\n<li>zlep\u0161il sa im reak\u010dn\u00fd \u010das<\/li>\n\n\n\n<li>behali r\u00fdchlej\u0161ie<\/li>\n\n\n\n<li>mali lep\u0161iu n\u00e1ladu a c\u00edtili viac energie<\/li>\n\n\n\n<li>c\u00edtili sa menej unaven\u00ed<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa hr\u00e1\u010dova \u00faspe\u0161nos\u0165 pri pokuse o trojbodov\u00fd k\u00f4\u0161 zlep\u0161\u00ed o takmer 10 %, m\u00f4\u017ee to ma\u0165 ve\u013ek\u00fd vplyv na v\u00fdsledky cel\u00e9ho t\u00edmu a jeho umiestnenie v tabu\u013eke. Podobn\u00fd \u00faspech zaznamenali plavci, ktor\u00ed v r\u00e1mci v\u00fdskumu zv\u00fd\u0161ili po\u010det hod\u00edn str\u00e1ven\u00fdch sp\u00e1nkom po\u010das nieko\u013ek\u00fdch t\u00fd\u017ed\u0148ov.&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\">Ak\u00fd vplyv mala d\u013a\u017eka trvania sp\u00e1nku na \u0161portov\u00fd v\u00fdkon plavcov?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>boli r\u00fdchlej\u0161\u00ed o 0,51 sekundy v 15-metrovom \u0161printe<\/li>\n\n\n\n<li>z blokov vy\u0161tartovali o 0,15 sekundy sk\u00f4r<\/li>\n\n\n\n<li>oto\u010dku zvl\u00e1dali o 0,1 sekundy v lep\u0161om \u010dase<\/li>\n\n\n\n<li>pozorovali tie\u017e lep\u0161iu n\u00e1ladu a celkov\u00fa ostra\u017eitos\u0165<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Do h\u013ead\u00e1\u010dika vedcov sa dostali aj univerzitn\u00ed futbalisti a tenistky. <strong>Futbalisti boli na ihrisku r\u00fdchlej\u0161\u00ed a tenistky presnej\u0161ie a \u00faspe\u0161nej\u0161ie pri v\u00fdmene aj podan\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=\"Ak\u00e9 s\u00fa v\u00fdhody dlh\u0161ieho sp\u00e1nku pre \u0161portovcov?\" 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 \u0161portovci by v\u0161ak nemali podce\u0148ova\u0165 kvalitn\u00fd sp\u00e1nok. Pod\u013ea s\u00faboru \u0161t\u00fadi\u00ed, ktor\u00e9 sa na t\u00fato t\u00e9mu zamerali, m\u00f4\u017ee <strong>sp\u00e1nkov\u00fd deficit (sp\u00e1nok pod 6 hod\u00edn) negat\u00edvne ovplyvni\u0165 vykon\u00e1vanie komplexn\u00fdch cvikov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi tie patr\u00ed napr\u00edklad <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/drepy-spravna-technika-benefity-a-variacie\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drep<\/a>, m\u0155tvy \u0165ah alebo bench press. S\u00fa n\u00e1ro\u010dn\u00e9 na techniku a nervosvalov\u00e9 zapojenie, a preto sa m\u00f4\u017ee mal\u00fd po\u010det naspan\u00fdch hod\u00edn prejavi\u0165 napr\u00edklad men\u0161ou zdvihnutou hmotnos\u0165ou alebo ni\u017e\u0161\u00edm po\u010dtom realizovan\u00fdch opakovan\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemali by sme zabudn\u00fa\u0165 ani na vytrvalostn\u00fdch \u0161portovcov. Pozorovan\u00ed cyklisti napr\u00edklad v r\u00e1mci jedn\u00e9ho v\u00fdskumu pred\u013a\u017eili svoj sp\u00e1nok z priemern\u00fdch 6,5 \u2013 7 hod\u00edn na 8,4 \u2013 8,9 hodiny. To im pomohlo zlep\u0161i\u0165 v\u00fdkon o 3 % na 60-min\u00fatovom \u010dasovom \u00faseku.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[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>\u010co v\u0161etko m\u00f4\u017ee \u0161portovcom prinies\u0165 pred\u013a\u017eenie sp\u00e1nku?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vy\u0161\u0161iu \u00faspe\u0161nos\u0165 pri stre\u013ebe na br\u00e1nku, pri hode na k\u00f4\u0161 alebo \u00fadere raketou do lopti\u010dky<\/li>\n\n\n\n<li>r\u00fdchlej\u0161ie \u0161printy<\/li>\n\n\n\n<li>v\u00e4\u010d\u0161iu silu na tr\u00e9ningu s \u010dinkami a in\u00fdm z\u00e1va\u017e\u00edm&nbsp;<\/li>\n\n\n\n<li>lep\u0161\u00ed vytrvalostn\u00fd v\u00fdkon, napr\u00edklad pri behu alebo cyklistike<\/li>\n\n\n\n<li>r\u00fdchlej\u0161ie reakcie v priebehu hry alebo po\u010das v\u00fdkonu<\/li>\n\n\n\n<li>lep\u0161iu koordin\u00e1ciu tela<\/li>\n\n\n\n<li>lep\u0161iu n\u00e1ladu a viac energie v priebehu d\u0148a<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Pomoze_schudnut_predchadzat_prejedaniu_sa_a_jest_zdravo_vzhladom_na_svoje_potreby\"><\/span>4. Pom\u00f4\u017ee schudn\u00fa\u0165, predch\u00e1dza\u0165 prejedaniu sa a jes\u0165 zdravo vzh\u013eadom na svoje potreby<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nok s\u00favis\u00ed aj s chudnut\u00edm alebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/10-tipov-ako-zdravo-pribrat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zdrav\u00fdm priberan\u00edm<\/a>. Nie je to ale tak, \u017ee si ve\u010der \u013eahneme a r\u00e1no sa prebud\u00edme o 5 kg \u013eah\u0161\u00ed alebo s bicepsami, ktor\u00e9 by n\u00e1m z\u00e1videl samotn\u00fd Ronnie Coleman. Ke\u010f sa v\u0161ak dobre vysp\u00edme, podpor\u00edme na\u0161u snahu dodr\u017eiava\u0165 jed\u00e1lni\u010dek, ktor\u00fd n\u00e1s \u010dasom m\u00f4\u017ee dovies\u0165 k skvel\u00fdm v\u00fdsledkom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co je za t\u00fdm? Prsty v tom maj\u00fa zase horm\u00f3ny. <strong>Lept\u00edn a grel\u00edn toti\u017e ovplyv\u0148uj\u00fa chu\u0165 na jedlo, pocit nas\u00fdtenia a hladu.<\/strong> Kvalitn\u00fd sp\u00e1nok podporuje vyrovnan\u00fa hladinu t\u00fdchto horm\u00f3nov, a my tak m\u00e1me v\u00e4\u010d\u0161iu kontrolu nad v\u00fdberom a mno\u017estvom skonzumovan\u00e9ho jedla. Ke\u010f sa naopak vysp\u00edme menej, ne\u017e je potrebn\u00e9, tieto <strong>horm\u00f3ny sa rozkol\u00ed\u0161u.<\/strong> Typicky d\u00f4jde k zv\u00fd\u0161eniu hladiny horm\u00f3nu hladu (grel\u00ednu) a poklesu horm\u00f3nu nas\u00fdtenia (lept\u00ednu).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cez de\u0148 potom m\u00e1me v\u00e4\u010d\u0161iu potrebu jes\u0165 kalorickej\u0161ie jedl\u00e1, ako napr\u00edklad sladkosti alebo zemiakov\u00e9 lupienky. Navy\u0161e sa po jedle c\u00edtime menej uspokojen\u00ed. Sami sme sa s t\u00fdm u\u017e zrejme stretli po noci chudobnej na sp\u00e1nok. V boji s tak\u00fdmi chu\u0165ami \u010dasto pod\u013eahneme, a preto m\u00e1me probl\u00e9m dodr\u017eiava\u0165 jed\u00e1lni\u010dek, ktor\u00fd si pl\u00e1nujeme pod\u013ea svojich potrieb. Ak sa sna\u017e\u00edme dr\u017ea\u0165 ak\u00e9hoko\u013evek stravovacieho pl\u00e1nu, <strong>kvalitn\u00fd a dostato\u010dne dlh\u00fd sp\u00e1nok by mal by\u0165 jednou z na\u0161ich prior\u00edt<\/strong>. To sa e\u0161te umoc\u0148uje pri chudnut\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600\">[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\u00fd sp\u00e1nok m\u00e1 na \u00faspe\u0161nos\u0165 chudnutia pre niekoho prekvapivo ve\u013ek\u00fd vplyv. Ke\u010f sa v\u0161ak na to pozrieme z praktick\u00e9ho h\u013eadiska, tak je v\u0161etko jasn\u00e9. Po prebdenej noci alebo pri dlhodobom nedostatku sp\u00e1nku m\u00e1me m\u00e1lo energie. Sme radi, \u017ee zvl\u00e1dame tie najd\u00f4le\u017eitej\u0161ie povinnosti, ako je pr\u00e1ca, starostlivos\u0165 o rodinu a dom\u00e1cnos\u0165. Na tr\u00e9ning alebo pr\u00edpravu jedla potom nezost\u00e1va ve\u013ea s\u00edl a odhodlania. Pre men\u0161ie mno\u017estvo pohybu m\u00e1me n\u00e1sledne ni\u017e\u0161\u00ed energetick\u00fd v\u00fddaj. K tomu sa typicky pridaj\u00fa chute na sladk\u00e9 a tu\u010dn\u00e9 potraviny, ktor\u00e9 n\u00e1m zase poriadne zv\u00fd\u0161ia kalorick\u00fd pr\u00edjem.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zhodou okolnost\u00ed sa takto m\u00f4\u017eeme dosta\u0165 do kalorick\u00e9ho nadbytku a namiesto chudnutia za\u010dneme pribera\u0165. <strong>Ke\u010f budeme naopak dostato\u010dne dlho spa\u0165, \u013eah\u0161ie spln\u00edme tr\u00e9ningov\u00fd pl\u00e1n a chu\u0165 na jedlo budeme ma\u0165 lep\u0161ie pod kontrolou.<\/strong> Bude pre n\u00e1s preto \u013eah\u0161ie zjes\u0165 menej kal\u00f3ri\u00ed, ne\u017e vyd\u00e1me, a tak vytvori\u0165 <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/kaloricky-deficit-ako-chudnut-a-mat-aj-svoj-vlastny-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalorick\u00fd deficit potrebn\u00fd na chudnutie<\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/IMG_4149-1124x749.jpg\" alt=\"Ako pom\u00e1ha sp\u00e1nok pri chudnut\u00ed?\" class=\"wp-image-295388\" style=\"width:843px;height:562px\" title=\"Ako pom\u00e1ha sp\u00e1nok pri chudnut\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Podpori_motivaciu_a_volu_plnit_si_svoje_ciele\"><\/span>5. Podpor\u00ed motiv\u00e1ciu a v\u00f4\u013eu plni\u0165 si svoje ciele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po prebdenej noci nem\u00e1me pr\u00e1ve chu\u0165 vysko\u010di\u0165 z postele a za\u010da\u0165 hne\u010f plni\u0165 \u00falohy, ktor\u00e9 sme si na ten de\u0148 nachystali. Sk\u00f4r naopak. E\u0161te rozostlan\u00e1 poste\u013e n\u00e1s vol\u00e1 sp\u00e4\u0165 do r\u00ed\u0161e snov a my mus\u00edme cel\u00fd de\u0148 odol\u00e1va\u0165 jej poku\u0161eniu. V\u00fdsledky \u0161t\u00fadi\u00ed, ktor\u00e9 sa na t\u00fato t\u00e9mu zamerali, hovoria jasne. <strong>Nedostatok sp\u00e1nku alebo jeho \u00fapln\u00e9 vynechanie sa sp\u00e1ja s ni\u017e\u0161ou motiv\u00e1ciou<\/strong> z\u00fa\u010dastni\u0165 sa soci\u00e1lnych interakci\u00ed a fyzick\u00fdch aktiv\u00edt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sme ospal\u00ed, l\u00e1ka n\u00e1s viac predstava zosta\u0165 sami doma na pohodlnom gau\u010di ne\u017e \u00eds\u0165 medzi \u013eud\u00ed a \u0161portova\u0165. Na v\u0161etko ostatn\u00e9, vr\u00e1tane varenia zdrav\u00e9ho jedla, tr\u00e9ningu, pr\u00edpravy na sk\u00fa\u0161ku alebo be\u017en\u00fa pr\u00e1cu, mus\u00edme vyda\u0165 neobvykle vysok\u00fa d\u00e1vku \u00fasilia. M\u00e1me teda \u010fal\u0161\u00ed d\u00f4vod, pre\u010do si ve\u010der nep\u00fa\u0161\u0165a\u0165 v porad\u00ed u\u017e nieko\u013ek\u00fd diel ob\u013e\u00faben\u00e9ho seri\u00e1lu a rad\u0161ej \u00eds\u0165 sk\u00f4r spa\u0165. \u013dah\u0161ie tak zvl\u00e1dneme v\u0161etky ciele a \u00falohy, ktor\u00e9 n\u00e1s \u010dakaj\u00fa \u010fal\u0161\u00ed de\u0148. <span class=\"tadv-color\" style=\"color: #ff6600\">[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_Znizi_riziko_zranenia\"><\/span>6. Zn\u00ed\u017ei riziko zranenia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa dobre vysp\u00edme, c\u00edtime sa fyzicky aj psychicky odolnej\u0161ie. <strong>Dok\u00e1\u017eeme sa lep\u0161ie s\u00fastredi\u0165, m\u00e1me r\u00fdchlej\u0161ie reakcie a sme celkovo ostra\u017eitej\u0161\u00ed.<\/strong> V\u010faka tomu sa zni\u017euje riziko <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-s-natiahnutym-alebo-natrhnutym-svalom-a-ako-ich-rozlisit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"\u00farazu p\u0159i sportu (opens in a new tab)\">\u00farazu pri \u0161porte<\/a> aj mimo neho. Pod\u013ea v\u00fdskumu, ktor\u00fd bol uskuto\u010dnen\u00fd na americk\u00fdch vojakoch, nedostatok sp\u00e1nku zvy\u0161uje riziko zranenia. Vojaci spiaci 4 a\u017e 5 hod\u00edn denne mali viac ne\u017e dvojn\u00e1sobn\u00fa pravdepodobnos\u0165 vzniku zranenia v porovnan\u00ed s t\u00fdmi, ktor\u00ed spali aspo\u0148 8 hod\u00edn.<\/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\u00e1nok zn\u00ed\u017ei riziko zranenia\" class=\"wp-image-295402\" title=\"Sp\u00e1nok zn\u00ed\u017ei riziko zranenia\" 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 priniesol v\u00fdskum na \u0161portovcoch. <strong>Ke\u010f spali menej ne\u017e 8 hod\u00edn, mali 1,7-kr\u00e1t vy\u0161\u0161ie riziko zranenia na tr\u00e9ningu.<\/strong> To m\u00f4\u017ee by\u0165 sp\u00f4soben\u00e9 nieko\u013ek\u00fdmi faktormi. Zhor\u0161enou schopnos\u0165ou s\u00fastredenia, men\u0161ou ostra\u017eitos\u0165ou, taktie\u017e zlou regener\u00e1ciou a celkovou \u00fanavou organizmu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zranenie n\u00e1s m\u00f4\u017ee vyradi\u0165 z tr\u00e9ningu na dlh\u00fd \u010das, a tak oddiali\u0165 dosiahnutie na\u0161ich cie\u013eov. Pokia\u013e je to mo\u017en\u00e9, mali by sme sa sna\u017ei\u0165 denne naspa\u0165 aspo\u0148 8 hod\u00edn, ktor\u00e9 sa sp\u00e1jaj\u00fa s ni\u017e\u0161\u00edm rizikom vzniku \u00farazov. <span class=\"tadv-color\" style=\"color: #ff6600\">[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_proti_chorobam\"><\/span>7. Podpor\u00ed imunitu a odolnos\u0165 proti chorob\u00e1m<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f sa n\u00e1m dlhodobo nedar\u00ed dostato\u010dne spa\u0165, obrann\u00fd \u0161t\u00edt n\u00e1\u0161ho tela vo forme imunity slabne, preto m\u00f4\u017eeme \u013eah\u0161ie ochorie\u0165. <strong>Pri sp\u00e1nku sa toti\u017e v organizme popritom tvoria bunky zvan\u00e9 cytok\u00edny, ktor\u00e9 pom\u00e1haj\u00fa v boji proti infekcii a z\u00e1palu. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V jeho priebehu okrem toho doch\u00e1dza k vy\u0161\u0161ej aktivite bielych krviniek, ktor\u00e9 dok\u00e1\u017eu rozpozna\u0165 v\u00edrusom napadnut\u00e9 bunky a spusti\u0165 imunitn\u00fa reakciu.<\/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.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spr\u00e1vne funguj\u00faci imunitn\u00fd syst\u00e9m<\/strong><\/a> je pre na\u0161e zdravie podstatn\u00fd. Hlavne v obdob\u00ed n\u00e1ro\u010dn\u00fdch tr\u00e9ningov a pr\u00edsnych di\u00e9t je d\u00f4le\u017eit\u00e9 ho \u010do najviac podporova\u0165. Kvalitn\u00fd sp\u00e1nok je jeden zo sp\u00f4sobov, ako si udr\u017ea\u0165 siln\u00fa obranyschopnos\u0165 a nepod\u013eahn\u00fa\u0165 len tak nejak\u00e9mu v\u00edrusu, ktor\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 vplyve na zdravie a \u0161portov\u00fd v\u00fdkon si pre\u010d\u00edtate viac v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zlep\u0161i\u0165 sp\u00e1nok a ako vpl\u00fdva na zdravie a rast svalovej hmoty?<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_spime_malo\"><\/span>Pre\u010do sp\u00edme m\u00e1lo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za sp\u00e1nkov\u00fdm deficitom nemus\u00ed by\u0165 len potreba vidie\u0165 nov\u00fa s\u00e9riu La Casa de Papel \u010di Sex Education alebo hranie videohier. \u0160portovci, hlavne t\u00ed profesion\u00e1lni, \u010dasto cestuj\u00fa, tr\u00e9nuj\u00fa skoro r\u00e1no alebo neskoro ve\u010der a potom sa e\u0161te venuj\u00fa rodine, \u0161t\u00fadiu alebo in\u00fdm povinnostiam. M\u00f4\u017eu za\u017e\u00edva\u0165 v\u00e4\u010d\u0161iu mieru stresu, ktor\u00e1 sa na sp\u00e1nku taktie\u017e prejavuje negat\u00edvne. <strong>To v\u0161etko m\u00f4\u017ee naru\u0161i\u0165 sp\u00e1nkov\u00fa rutinu a nie v\u017edy je re\u00e1lne naspa\u0165 aspo\u0148 7 hod\u00edn.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Svoju \u00falohu m\u00f4\u017eu zohr\u00e1va\u0165 aj ochorenia, ako je diagnostikovan\u00e1 nespavos\u0165 alebo syndr\u00f3m nepokojn\u00fdch n\u00f4h. Niektor\u00e9 faktory z n\u00e1\u0161ho \u017eivota jednoducho nie sme schopn\u00ed 100 % ovplyvni\u0165. Cie\u013eom je v\u0161ak vytvori\u0165 tak\u00e9 n\u00e1vyky, ktor\u00e9 n\u00e1m pom\u00f4\u017eu <strong>dopria\u0165 si kvalitn\u00fd sp\u00e1nok v \u010do najv\u00e4\u010d\u0161ej mo\u017enej miere<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Ak v\u00e1s zauj\u00edma, \u010do e\u0161te vysk\u00fa\u0161a\u0165, ke\u010f ani kvalitn\u00fd sp\u00e1nok nepom\u00e1ha s \u00fanavou, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-robit-ked-spanok-nezabera-zamerajte-sa-na-tychto-7-typov-odpocinku\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u010co robi\u0165, ke\u010f sp\u00e1nok nezaber\u00e1? Zamerajte sa na t\u00fdchto 7 typov odpo\u010dinku<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/09\/MG_7983-1124x749.jpeg\" alt=\"Pr\u00ed\u010diny nedostatku sp\u00e1nku\" class=\"wp-image-295416\" style=\"width:843px;height:562px\" title=\"Pr\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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prakticke_tipy_ako_sa_kralovsky_vyspat\"><\/span>Praktick\u00e9 tipy, ako sa kr\u00e1\u013eovsky vyspa\u0165<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Niekedy sa m\u00f4\u017ee sta\u0165, \u017ee si ideme \u013eahn\u00fa\u0165 do postele v ur\u010denom \u010dase, ale pokojn\u00fd sp\u00e1nok sa n\u00e1m st\u00e1le vyh\u00fdba.&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\">Ako zlep\u0161i\u0165 sp\u00e1nok, a tak podpori\u0165 \u0161portov\u00fd v\u00fdkon, chudnutie aj rast svalov?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Aktivita po\u010das d\u0148a <\/strong>\u2013 nie je nutn\u00e9 sa ka\u017ed\u00fd de\u0148 vybi\u0165 zo v\u0161etk\u00fdch fyzick\u00fdch s\u00edl. Sta\u010d\u00ed prech\u00e1dzka alebo in\u00e1 aktivita, ktor\u00e1 n\u00e1s pr\u00edjemne unav\u00ed. Vyh\u00fdba\u0165 by sme sa mali naopak n\u00e1ro\u010dn\u00fdm tr\u00e9ningom vo ve\u010dern\u00fdch hodin\u00e1ch, po ktor\u00fdch budeme ma\u0165 probl\u00e9m telo upokoji\u0165.<\/li>\n\n\n\n<li><strong>Sp\u00e1nkov\u00e1 rutina<\/strong> \u2013 budeme chodi\u0165 spa\u0165 a vst\u00e1va\u0165 pribli\u017ene v rovnak\u00fd \u010das, a to aj cez v\u00edkend. Pred span\u00edm si doma urob\u00edme pr\u00edjemn\u00fa relaxa\u010dn\u00fa atmosf\u00e9ru. Vysk\u00fa\u0161a\u0165 m\u00f4\u017eeme napr\u00edklad tepl\u00fd k\u00fape\u013e, svie\u010dky a pr\u00edjemn\u00fa hudbu.<\/li>\n\n\n\n<li><strong>Obmedzenie modr\u00e9ho svetla<\/strong> \u2013 po\u010d\u00edta\u010de, mobily aj telev\u00edzia vyd\u00e1vaj\u00fa modr\u00e9 svetlo, ktor\u00e9 m\u00f4\u017ee negat\u00edvne ovplyvni\u0165 vyplavenie melaton\u00ednu. Ide o horm\u00f3n sp\u00e1nku, ktor\u00fd je d\u00f4le\u017eit\u00fd pre celkov\u00e9 upokojenie organizmu a zasp\u00e1vanie. Pri ve\u010dernej pr\u00e1ci na elektronick\u00fdch zariadeniach m\u00f4\u017eeme pou\u017ei\u0165 filter modr\u00e9ho svetla. Pokia\u013e v\u0161ak pracova\u0165 nemus\u00edme, je e\u0161te lep\u0161\u00edm rie\u0161en\u00edm v\u00fdmena mobilu alebo tabletu za kni\u017eku.<\/li>\n<\/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<ul class=\"wp-block-list\">\n<li><strong>Upokojuj\u00faca medit\u00e1cia<\/strong> \u2013 po n\u00e1ro\u010dnom dni plnom v\u00fdziev je niekedy \u0165a\u017ek\u00e9 sa upokoji\u0165 a presta\u0165 myslie\u0165 na v\u0161etky z\u00e1le\u017eitosti, ktor\u00e9 sme pre\u017eili. V tom m\u00f4\u017ee pom\u00f4c\u0165 kr\u00e1tka medit\u00e1cia, v\u010faka ktorej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zn\u00ed\u017eime stres<\/a> a pr\u00eddeme na in\u00e9 my\u0161lienky.<\/li>\n\n\n\n<li><strong>Obmedzenie kofe\u00ednu vo ve\u010dern\u00fdch hodin\u00e1ch <\/strong>\u2013 t\u00e1to povzbudzuj\u00faca l\u00e1tka sa z tela odb\u00farava typicky 4 \u2013 6 hod\u00edn. Pokia\u013e si vo ve\u010dern\u00fdch hodin\u00e1ch doprajeme \u0161\u00e1lku espressa, m\u00f4\u017ee to negat\u00edvne ovplyvni\u0165 na\u0161e zasp\u00e1vanie. Navy\u0161e m\u00e1 ka\u017ed\u00fd z n\u00e1s trochu in\u00fa citlivos\u0165 na kofe\u00edn a jeho metabolizmus. Niekto si m\u00f4\u017ee da\u0165 napr\u00edklad k\u00e1vu tesne pred span\u00edm, a predsa o nieko\u013eko min\u00fat v pokoji zasp\u00ed. \u010eal\u0161\u00ed zase tak\u00e9 \u0161\u0165astie nem\u00e1, a aj ke\u010f si dal posledn\u00fa \u0161\u00e1lku espressa o \u0161tvrtej popoludn\u00ed, e\u0161te hodinu po za\u013eahnut\u00ed do postele po\u010d\u00edta ove\u010dky. Ka\u017ed\u00fd by mal teda pristupova\u0165 k pr\u00edjmu <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00ednu<\/a> aj pod\u013ea vlastn\u00fdch sk\u00fasenost\u00ed.<\/li>\n\n\n\n<li><strong>Obmedzenie \u0165a\u017eko str\u00e1vite\u013en\u00fdch jed\u00e1l a pitia alkoholu tesne pred span\u00edm <\/strong>\u2013 ke\u010f ve\u010deriame sma\u017een\u00e9 jedlo, ktor\u00e9 zapijeme pivom alebo nieko\u013ek\u00fdmi pivami, je mo\u017en\u00e9, \u017ee budeme ma\u0165 probl\u00e9m zaspa\u0165. Na\u0161e telo bude toti\u017e zamestnan\u00e9 na pln\u00fd \u00fav\u00e4zok tr\u00e1ven\u00edm a odb\u00faravan\u00edm alkoholu, \u010do nie je ide\u00e1lny stav na pokojn\u00fd sp\u00e1nok.<\/li>\n\n\n\n<li><strong>Doplnky stravy na podporu sp\u00e1nku <\/strong>\u2013 na celkov\u00e9 upokojenie a lep\u0161\u00ed sp\u00e1nok sa naj\u010dastej\u0161ie pou\u017e\u00edva <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hor\u010d\u00edk<\/a>, ob\u013e\u00faben\u00e9 nootropikum<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> GABA<\/a>, adaptog\u00e9ny, ako je napr\u00edklad <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandha<\/a>, \u010falej melaton\u00edn, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/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.sk\/l-tryptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">tryptof\u00e1n<\/a> alebo komplexn\u00fd <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/pink-calm-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">doplnok<\/a> stravy na podporu zasp\u00e1vania s obsahom vitam\u00ednov skupiny B a v\u00fd\u0165a\u017ekov z \u00fa\u010dinn\u00fdch byliniek. <span style=\"color: #ff6600\" class=\"tadv-color\">[29\u201330]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edmaj\u00fa \u010fal\u0161ie tipy, ako \u013eah\u0161ie zaspa\u0165, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy pre lep\u0161\u00ed sp\u00e1nok<\/strong><\/a>.<\/p>\n<\/div>\n<\/div>\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_spanku\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o sp\u00e1nku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Ako pom\u00e1ha sp\u00e1nok pri chudnut\u00ed? l GymBeam l FitPoint\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/rtR5tX4G1QQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Denne by sme mali spa\u0165 minim\u00e1lne 7 hod\u00edn v z\u00e1vislosti od toho, ak\u00fd n\u00e1ro\u010dn\u00fd program m\u00e1me. V\u010faka kvalitn\u00e9mu sp\u00e1nku potom m\u00f4\u017eeme<strong> \u013eah\u0161ie chudn\u00fa\u0165, by\u0165 r\u00fdchlej\u0161\u00ed na ihrisku, zdvihn\u00fa\u0165 v\u00e4\u010d\u0161iu v\u00e1hu na \u010dinke a celkovo sa c\u00edti\u0165 pln\u00ed energie, odhodlania a motiv\u00e1cie<\/strong>. Sp\u00e1nok je preto vo svojej podstate najlep\u0161\u00ed pr\u00edrodn\u00fd spa\u013eova\u010d tuku a predtr\u00e9ningovka v jednom. Navy\u0161e n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 predch\u00e1dza\u0165 zraneniam \u010di ochoreniam a zvl\u00e1da\u0165 n\u00e1ro\u010dn\u00fd tr\u00e9ningov\u00fd pl\u00e1n bez ak\u00e9hoko\u013evek obmedzenia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te medzi priate\u013emi niekoho, kto si st\u00e1le mysl\u00ed, \u017ee sa sp\u00e1nok prece\u0148uje? Ak \u00e1no, zdie\u013eajte s n\u00edm tento \u010dl\u00e1nok. Mo\u017eno sa v\u00e1m podar\u00ed zmeni\u0165 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>Ak\u00e9 s\u00fa d\u00f4vody, v\u010faka ktor\u00fdm sp\u00e1nok pom\u00e1ha zlep\u0161ova\u0165 \u0161portov\u00fd v\u00fdkon a ur\u00fdch\u013eova\u0165 chudnutie? Obozn\u00e1mte sa s t\u00fdmi najpodstatnej\u0161\u00edmi. <\/p>\n","protected":false},"author":129,"featured_media":295293,"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":[7],"tags":[6046,6057,6131,6082],"filter_section":[],"filter_attribute":[13049,13047],"class_list":{"0":"post-297072","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-chudnutie","9":"tag-rast-svalovej-hmoty","10":"tag-spanok","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-spanok-a-odpocinok","13":"filter_attribute-wellness","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kvalitn\u00fd sp\u00e1nok je d\u00f4le\u017eit\u00fd pre chudnutie, rast svalov aj \u0161portov\u00fa v\u00fdkonnos\u0165. Podporuje tie\u017e kvalitn\u00fa regener\u00e1ciu, funkcie imunitn\u00e9ho syst\u00e9mu a \u010fal\u0161ie oblasti \u013eudsk\u00e9ho zdravia.\" \/>\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\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kvalitn\u00fd sp\u00e1nok je d\u00f4le\u017eit\u00fd pre chudnutie, rast svalov aj \u0161portov\u00fa v\u00fdkonnos\u0165. Podporuje tie\u017e kvalitn\u00fa regener\u00e1ciu, funkcie imunitn\u00e9ho syst\u00e9mu a \u010fal\u0161ie oblasti \u013eudsk\u00e9ho zdravia.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-09-20T08:00:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-12-05T18:54:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/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.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku\",\"datePublished\":\"2021-09-20T08:00:09+00:00\",\"dateModified\":\"2023-12-05T18:54:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\"},\"wordCount\":4099,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1-1.png\",\"keywords\":[\"chudnutie\",\"rast svalovej hmoty\",\"sp\u00e1nok\",\"zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\",\"name\":\"Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/1-1.png\",\"datePublished\":\"2021-09-20T08:00:09+00:00\",\"dateModified\":\"2023-12-05T18:54:48+00:00\",\"description\":\"Kvalitn\u00fd sp\u00e1nok je d\u00f4le\u017eit\u00fd pre chudnutie, rast svalov aj \u0161portov\u00fa v\u00fdkonnos\u0165. 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