{"id":298080,"date":"2021-10-20T08:17:00","date_gmt":"2021-10-20T06:17:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=298080"},"modified":"2022-08-26T10:56:30","modified_gmt":"2022-08-26T08:56:30","slug":"spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/","title":{"rendered":"Spanje: Naju\u010dinkovitej\u0161i booster in topilec ma\u0161\u010dob v enem"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#Zakaj_potrebujemo_spanec\" title=\"Zakaj potrebujemo spanec?\">Zakaj potrebujemo spanec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#Vrhunski_sportniki_spijo_manj_kot_bi_morali_Katere_druge_rezultate_je_pokazala_nova_raziskava\" title=\"Vrhunski \u0161portniki spijo manj, kot bi morali. Katere druge rezultate je pokazala nova raziskava?\">Vrhunski \u0161portniki spijo manj, kot bi morali. Katere druge rezultate je pokazala nova raziskava?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#Ali_morajo_studentje_sportniki_spati_dlje_kot_odrasli\" title=\"Ali morajo \u0161tudentje \u0161portniki spati dlje kot odrasli?\">Ali morajo \u0161tudentje \u0161portniki spati dlje kot odrasli?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#7_razlogov_zakaj_je_spanje_najboljsi_topilec_mascob_in_predvadbeni_stimulans_v_enem\" title=\"7 razlogov, zakaj je spanje najbolj\u0161i topilec ma\u0161\u010dob in predvadbeni stimulans v enem\">7 razlogov, zakaj je spanje najbolj\u0161i topilec ma\u0161\u010dob in predvadbeni stimulans v enem<\/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.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#1_Pomaga_pri_regeneraciji_energije\" title=\"1. Pomaga pri regeneraciji energije\">1. Pomaga pri regeneraciji energije<\/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.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#2_Podpira_regeneracijo_in_rast_misic\" title=\"2. Podpira regeneracijo in rast mi\u0161ic\">2. Podpira regeneracijo in rast mi\u0161ic<\/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.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#3_Izboljsa_hitrost_moc_koordinacijo_in_druge_telesne_spretnosti\" title=\"3. Izbolj\u0161a hitrost, mo\u010d, koordinacijo in druge telesne spretnosti.\">3. Izbolj\u0161a hitrost, mo\u010d, koordinacijo in druge telesne spretnosti.<\/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.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#4_Nasveti_za_hujsanje_preprecevanje_prenajedanja_in_zdravo_prehranjevanje_glede_na_vase_potrebe\" title=\"4. Nasveti za huj\u0161anje, prepre\u010devanje prenajedanja in zdravo prehranjevanje glede na va\u0161e potrebe\">4. Nasveti za huj\u0161anje, prepre\u010devanje prenajedanja in zdravo prehranjevanje glede na va\u0161e potrebe<\/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.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#5_Spodbuja_motivacijo_in_voljo_za_uresnicevanje_ciljev\" title=\"5. Spodbuja motivacijo in voljo za uresni\u010devanje ciljev\">5. Spodbuja motivacijo in voljo za uresni\u010devanje ciljev<\/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.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#6_Manjse_tveganje_za_poskodbe\" title=\"6. Manj\u0161e tveganje za po\u0161kodbe\">6. Manj\u0161e tveganje za po\u0161kodbe<\/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.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#7_Spodbuja_imunski_sistem_in\" title=\"7. Spodbuja imunski sistem in\">7. Spodbuja imunski sistem in<\/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.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#Zakaj_ne_spimo_dovolj\" title=\"Zakaj ne spimo dovolj?\">Zakaj ne spimo dovolj?<\/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.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#Prakticni_nasveti_za_kraljevski_spanec\" title=\"Prakti\u010dni nasveti za kraljevski spanec\">Prakti\u010dni nasveti za kraljevski spanec<\/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.si\/blog\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u0160e vedno i\u0161\u010dete najbolj\u0161e metode, s katerimi si boste zagotovili ve\u010d energije za vse dejavnosti \u010dez dan, se nasmehnili vsem strankam, zmanj\u0161ali tveganje za bolezni, la\u017eje shuj\u0161ali ali kon\u010dno dosegli svoj osebni rekord v po\u010depih, ki ga posku\u0161ate dose\u010di \u017ee ve\u010d mesecev? Ali redno uporabljate <a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" aria-label=\"vadbo za utrjevanje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vadbo za utrjevanje<\/a>, izvajate jutranjo jogo, meditirate ali celo imate na\u010drt prehrane in treninga, ki se ga ne bi sramoval niti profesionalni \u0161portnik? Mo\u017eno je, da kljub vsemu temu va\u0161a zmogljivost stagnira in da ne veste ve\u010d, kaj bi \u0161e storili za svoje zadovoljstvo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar ste morda spregledali izjemno pomemben del \u010dlove\u0161kega \u017eivljenja &#8211; spanje. Dovolj dolg in dober spanec je brez pretiravanja eliksir zdravja. In kaj je najbolj\u0161i del? Da je popolnoma brezpla\u010den. Le ulezite se v udobno posteljo, zaprite o\u010di, zaspite in za vse bo \u010dude\u017eno poskrbljeno samo od sebe. Spoznajmo skupaj, zakaj je spanje nepogre\u0161ljivo za kakovostno \u0161portno zmogljivost, izgubo telesne te\u017ee in rast mi\u0161ic. Morda boste presene\u010deni, kako velik vpliv ima.&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=\"Zakaj_potrebujemo_spanec\"><\/span>Zakaj potrebujemo spanec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brez spanja bi te\u017eko z lahkoto in nasme\u0161kom opravili svoj seznam opravkov, trening, pripravo hrane in gospodinjstvo.<\/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\">Med spanjem se zgodi naslednje:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>obnova virov energije<\/li><li>razvr\u0161\u010danje in shranjevanje nau\u010denih informacij v na\u0161em spominu.<\/li><li>regeneracija po\u0161kodovanih celic<\/li><li>obnovitev \u017eiv\u010dnega sistema<\/li><li>in obnovitva mi\u0161i\u010dne mase. <span style=\"color: #ff6600\">[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>Da bi spanje kar najbolje izkoristili, mu moramo <strong>posvetiti<\/strong> <strong>pribli\u017eno tretjino dneva (7-9 ur)<\/strong>. Na splo\u0161no velja, da bolj kot je dan fizi\u010dno in psihi\u010dno naporen, ve\u010dja je potreba po spanju in njegov pomen. To vedo tudi znani vrhunski \u0161portniki, ki tej spro\u0161\u010dujo\u010di dejavnosti namenijo polovico dneva. Trdijo, da brez spanja ne morejo biti 100-odstotno uspe\u0161ni. <strong>Roger Federer ali LeBron James<\/strong> <strong>spita 12 ur na dan<\/strong>. Tudi Michael Phelps in Usain Bolt na vrhuncu svoje kariere nista var\u010devala s kakovostnim spancem. In vedela sta, zakaj. <span style=\"color: #ff6600\">[2-4]<\/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=\"Zakaj je spanec pomemben?\" class=\"wp-image-295312\" width=\"843\" height=\"567\" title=\"Zakaj je spanec pomemben?\" 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=\"Vrhunski_sportniki_spijo_manj_kot_bi_morali_Katere_druge_rezultate_je_pokazala_nova_raziskava\"><\/span>Vrhunski \u0161portniki spijo manj, kot bi morali. Katere druge rezultate je pokazala nova raziskava?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z dolgim spancem so lahko omenjeni zvezdniki zgled tudi drugim vrhunskim \u0161portnikom. Spra\u0161ujete se, kako je to mogo\u010de? Glede na raziskavo, objavljeno leta 2021, ve\u010dina med njimi spi veliko manj, kot bi potrebovali. Strokovnjaki, ki so sodelovali v \u0161tudiji, so opazovali 175 vrhunskih ko\u0161arkarjev, plavalcev, nogometa\u0161ev in drugih nadpovpre\u010dno aktivnih posameznikov. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kako je bila izvedena raziakava na vrhunskih \u0161portnikih in kak\u0161ne rezultate je pokazala?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>\u0160portniki so izpolnili vpra\u0161alnike o svojih spalnih navadah,&nbsp;<\/li><li>in ugotovili, da v povpre\u010dju potrebujejo 8,2 ure spanja, da se po\u010dutijo dovolj spo\u010diti.<\/li><li>v naslednjih 12 no\u010deh pa so merili dol\u017eino in kakovost spanja<\/li><li>in ugotovljeno je bilo, da so v povpre\u010dju spali le<strong> 6,7 ur<\/strong>.<\/li><li>Individualni \u0161portniki so v povpre\u010dju spali kraj\u0161i \u010das kot tisti, ki se ukvarjajo z ekipnimi \u0161porti<\/li><li>zato je le 3 % \u0161portnikov doseglo dol\u017eino spanja, ki jo sami \u0161tejejo za zadostno.<\/li><li><strong>71 % \u0161portnikov spi uro manj, kot potrebujejo po svojem mnenju.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Avtorji \u0161tudije poudarjajo, da lahko <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\"pomanjkanje spanca (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pomanjkanje spanca<\/a><\/strong> <strong>negativno vpliva na \u0161portnikovo uspe\u0161nost tako na tekmovanjih kot na treningih<\/strong>. Zlasti negativno vpliva na srce, dihanje in presnovo laktata. Veliko vlogo ima tudi pri vplivu na razpolo\u017eenje, motivacijo in stopnjo ob\u010dutka napora. Kako se ga znebiti? V pomo\u010d so vam lahko priporo\u010dila, do katerih so pri\u0161li avtorji \u0161tudije.<\/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\">Kako optimizirati svoj re\u017eim spanja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>jutranjo vadbo prestavite na \u010das po 6. uri zjutraj.<\/li><li>po ve\u010dernem treningu se zbudite pozneje zjutraj.<\/li><li>\u010dasovno razporedite spanje in vstajanje, tako da spite najmanj osem ur.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na podlagi rezultatov te \u0161tudije lahko sklepamo, da ve\u010dina vrhunskih \u0161portnikov ne spi dvanajst ur kot teni\u0161ki igralec Federer. Ni izjema, da v primerjavi z njim v postelji pre\u017eivijo le polovico \u010dasa. In \u010deprav so bili profesionalci, ni nujno, da se s \u0161portom ukvarjajo le za pre\u017eivetje. Morda imajo \u0161e druge slu\u017ebe in druge obveznosti, zaradi katerih preprosto nimajo ve\u010d \u010dasa za po\u010ditek.&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=\"Koliko ur na dan bi morali spati \u0161portniki?\" class=\"wp-image-295327\" width=\"843\" height=\"562\" title=\"Koliko ur na dan bi morali spati \u0161portniki?\" 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=\"Ali_morajo_studentje_sportniki_spati_dlje_kot_odrasli\"><\/span>Ali morajo \u0161tudentje \u0161portniki spati dlje kot odrasli?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poleg vrhunskih \u0161portnikov pomanjkanje spanja ogro\u017ea tudi \u0161tudente, ki se prav tako ukvarjajo s \u0161portom na visoki ravni. Ti lahko za treninge in tekmovanja zlahka porabijo od <strong>27 do 41 ur na teden<\/strong>. \u010ce k temu dodamo \u0161e \u010das, namenjen u\u010denju in drugim rutinskim dejavnostim, kot sta priprava hrane ali prevoz v \u0161olo in nazaj, je jasno, da jim za spanje ne ostane veliko ur. Ni tako presenetljivo, da <strong>trije od petih \u0161tudentov \u0161portnikov spijo manj kot sedem ur<\/strong>. Obenem je priporo\u010deno trajanje spanja za mladostnike \u0161portnike najmanj <strong>9-10 ur<\/strong>. &nbsp;<span style=\"color: #ff6600\">[6-7]<\/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_razlogov_zakaj_je_spanje_najboljsi_topilec_mascob_in_predvadbeni_stimulans_v_enem\"><\/span>7 razlogov, zakaj je spanje najbolj\u0161i topilec ma\u0161\u010dob in predvadbeni stimulans v enem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kakovost in trajanje spanja se ne odra\u017eata le pri opravljanju vsakodnevnih dejavnosti. Strokovnjaki menijo, da je njegovo zadostno trajanje tudi eden od pogojev za uspe\u0161no huj\u0161anje, pridobivanje mi\u0161ic in vrhunske \u0161portne dose\u017eke. Kaj se skriva za vsem tem?&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_Pomaga_pri_regeneraciji_energije\"><\/span>1. Pomaga pri regeneraciji energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kakovosten spanec nam bo dal energijo za nov dan, poln \u0161portnih in \u017eivljenjskih izzivov. To vemo vsi. Zve\u010der pademo v posteljo popolnoma iz\u010drpani, <strong>po osmih urah pa se zbudimo polni energije in z novim apetitom<\/strong>, da se lotimo vsega, kar smo na\u010drtovali. Med spanjem telo ne porabi toliko energije kot \u010dez dan. To mu omogo\u010da, da jo shrani v obliki ogljikovih hidratov glikogena. Na\u0161e mi\u0161ice in mo\u017egani ga nato uporabijo za svoje delovanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na sre\u010do lahko spanec nekako <strong>o\u010disti misli<\/strong>, polne skrbi, in zjutraj se zbudimo s skoraj \u010disto glavo. To dolgujemo mo\u017eganom, ki ne po\u010divajo niti takrat, ko smo v kraljestvu sanj. Pravzaprav se takrat <strong>znebijo nepotrebnih informacij, hkrati pa shranjujejo pomembne informacije, ki smo jih opazili v prej\u0161njem dnevu<\/strong>. <span style=\"color: #ff6600\">[8-9]<\/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=\"Spanje pomaga obnoviti raven energije\" class=\"wp-image-295342\" width=\"843\" height=\"562\" title=\"Spanje pomaga obnoviti raven energije\" 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_Podpira_regeneracijo_in_rast_misic\"><\/span>2. Podpira regeneracijo in rast mi\u0161ic <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsi bodybuilderji in drugi \u0161portniki, ki si prizadevajo za <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-jesti-in-kako-trenirati-da-koncno-pridobite-misice\/\" target=\"_blank\" aria-label=\"maksimalno rast mi\u0161ic (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maksimalno rast mi\u0161ic<\/a><\/strong>, se ne bodo odrekli spanju. Med tem procesom se po\u0161kodovana mi\u0161i\u010dna vlakna popravljajo in rastejo. To je predvsem posledica <strong>ve\u010dje proizvodnje rastnega hormona<\/strong>. Kot pove \u017ee ime te snovi, spodbuja rast in regeneracijo mi\u0161i\u010dne mase. <strong>Telo preplavlja zlasti med globokim spanjem<\/strong> (ne-REM fazi 3 in 4), ko je na\u0161e telo najbolj spro\u0161\u010deno. To se zgodi pribli\u017eno devetdeset minut po tem, ko zaspimo. Po nekaterih virih se v tem \u010dasu proizvede pribli\u017eno 70 % dnevne koli\u010dine rastnega hormona.<span style=\"color: #ff6600\"> [10-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na koli\u010dino testosterona v telesu vplivata tudi <strong>dol\u017eina in kakovost spanja<\/strong>. Ta ne vpliva le na spolno vedenje mo\u0161kih, temve\u010d je nepogre\u0161ljiv tudi za rast mi\u0161ic in mo\u010di, saj <strong>spodbuja proteosintezo in pove\u010duje kostno maso<\/strong>. Ko so v eni od raziskav pri mo\u0161kih skraj\u0161ali trajanje spanja z 8 na 5 ur, so izmerili za 10 do 15 % ni\u017ejo raven testosterona. <span style=\"color: #ff6600\">[12]<\/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=\"Spanje spodbuja rast mi\u0161ic \" class=\"wp-image-295356\" width=\"843\" height=\"562\" title=\"Spanje spodbuja rast mi\u0161ic \" 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>Kadar spimo premalo, lahko telo preplavlja tudi ve\u010d kortizola<\/strong>. To je dobro znani<strong> stresni hormon<\/strong>, katerega <strong>vi\u0161je ravni ne ote\u017eujejo le izgube telesne te\u017ee, temve\u010d tudi rast mi\u0161ic<\/strong>. V\u010dasih ga imenujemo tudi katabolni hormon. To pomeni, da prispeva k razgradnji mi\u0161i\u010dne mase v energijo in &#8220;zavira&#8221; njeno proizvodnjo. V tem smislu ima nasprotne u\u010dinke kot anaboli\u010dni rastni hormon in testosteron. Spanje je tako odli\u010dna pomo\u010d pri ustvarjanju idealnega hormonskega okolja v telesu za rast mi\u0161ic in maksimiranje rezultatov na\u0161ih vadbenih prizadevanj. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti, kako ugotoviti pomanjkanje testosterona in kako ga odpraviti, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 simptomov pomanjkanja testosterona &#8211; kaj ga povzro\u010da in kako ga zdraviti?<\/a><\/strong><\/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_Izboljsa_hitrost_moc_koordinacijo_in_druge_telesne_spretnosti\"><\/span>3. Izbolj\u0161a hitrost, mo\u010d, koordinacijo in druge telesne spretnosti.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160portniki, \u0161e posebej profesionalni, lahko za treninge porabijo od 5 do 6 ur na dan. Pri tem se izpopolnjujejo tako v sami disciplini kot tudi v drugih \u0161portnih ve\u0161\u010dinah. Da bi pove\u010dali u\u010dinkovitost, se kakovostno prehranjujejo, uporabljajo <a href=\"https:\/\/gymbeam.si\/sportna-prehrana\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">prehranska dopolnila<\/a> in izvajajo masa\u017ee. Pogosto pa spregledajo pomen spanja, ki jim lahko dokazano pomaga pri doseganju bolj\u0161ih rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kakovostnega spanca ni mogo\u010de nadomestiti z najsodobnej\u0161o tehnologijo regeneracije ali najbolj\u0161o <a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" target=\"_blank\" aria-label=\"predpripravo na trening (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">predpripravo na trening<\/a><\/strong>. To so potrdile \u017ee \u0161tevilne \u0161tudije, ki so preu\u010devale to povezavo. V eni od njih so se znanstveniki osredoto\u010dili na ko\u0161arkarje Univerze Stanford. Ti so sprva spali pribli\u017eno 8 ur na dan. V \u0161tudiji pa so morali ta \u010das za 5-7 tednov podalj\u0161ati na 10 ur. <span 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\">Kako je ve\u010d ur spanja vplivalo na \u0161portne dose\u017eke ko\u0161arkarjev?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>9 % jih je izbolj\u0161alo natan\u010dnost metanja \u017eoge<\/li><li>9,2 % jih je bilo uspe\u0161nej\u0161ih pri doseganju ko\u0161ev za tri to\u010dke<\/li><li>izbolj\u0161al se je njihov reakcijski \u010das<\/li><li>hitreje so tekli<\/li><li>bili so bolje razpolo\u017eeni in se po\u010dutili bolj energi\u010dne<\/li><li>po\u010dutili so se manj utrujeno<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se uspe\u0161nost igralca pri metu za tri to\u010dke izbolj\u0161a za skoraj 10 %, lahko to mo\u010dno vpliva na rezultate celotne ekipe in njen polo\u017eaj na lestvici. Podoben uspeh so imeli tudi plavalci, ki so v okviru \u0161tudije ve\u010d tednov pove\u010devali \u0161tevilo ur spanja.&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\">Kako je \u010das spanja vplival na \u0161portne dose\u017eke plavalcev?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>v sprintu na 15 metrov so bili za 0,51 sekunde hitrej\u0161i<\/li><li>njihov reakcijski \u010das je bil za 0,15 sekunde bolj\u0161i<\/li><li>za 0,1 sekunde so izbolj\u0161ali \u010das v obratu<\/li><li>opazili so tudi bolj\u0161e razpolo\u017eenje in splo\u0161no budnost. <\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znanstveniki so opazili tudi univerzitetne nogometa\u0161e in teni\u0161ke igralce. <strong>Nogometa\u0161i so bili hitrej\u0161i na igri\u0161\u010du, teni\u0161ki igralci pa natan\u010dnej\u0161i in uspe\u0161nej\u0161i pri zbijanju in serviranju.<\/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=\"Kak\u0161ne so prednosti dalj\u0161ega spanja za \u0161portnike?\" class=\"wp-image-295372\" title=\"Kak\u0161ne so prednosti dalj\u0161ega spanja za \u0161portnike?\" 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>Vendar tudi \u0161portniki za mo\u010d ne smejo podcenjevati kakovostnega spanca. Glede na vrsto \u0161tudij, ki so obravnavale to temo, <strong>lahko pomanjkanje spanja (spanje manj kot \u0161est ur) negativno vpliva na izvajanje kompleksnih vaj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mednje spadajo <a href=\"https:\/\/gymbeam.si\/blog\/pocepi-pravilna-tehnika-koristi-in-variacije\/\" target=\"_blank\" aria-label=\"po\u010depi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u010depi<\/a>, mrtvi dvig ali bench pressi. So zahtevni glede tehnike in vpletenosti \u017eiv\u010dnih mi\u0161ic, zato lahko majhno \u0161tevilo ur spanja potencialno povzro\u010di slab\u0161e dvigovanje ute\u017ei ali manj ponovitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne smemo pozabiti na vzdr\u017eljivostne \u0161portnike. V neki \u0161tudiji so na primer opazovani kolesarji podalj\u0161ali spanec s povpre\u010dno 6,5-7 ur na 8,4-8,9 ur. To jim je pomagalo izbolj\u0161ati zmogljivost za 3 % na 60-minutnem merjenju \u010dasa. <span style=\"color: #ff6600\">[15-18]<\/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>Kaj lahko podalj\u0161ano spanje doprinese \u0161portnikom?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>ve\u010dji uspeh pri streljanju na gol, metanju na ko\u0161 ali udarjanju \u017eoge z loparjem<\/li><li>hitrej\u0161i sprinti<\/li><li>ve\u010dja mo\u010d za vadbo z ute\u017emi in druge sklope z ute\u017emi<\/li><li>bolj\u0161a vzdr\u017eljivost pri teku ali kolesarjenju<\/li><li>hitrej\u0161e odzivanje med igro ali \u0161portom<\/li><li>bolj\u0161a telesna koordinacija<\/li><li>bolj\u0161e razpolo\u017eenje in ve\u010d energije \u010dez dan<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nasveti_za_hujsanje_preprecevanje_prenajedanja_in_zdravo_prehranjevanje_glede_na_vase_potrebe\"><\/span>4. Nasveti za huj\u0161anje, prepre\u010devanje prenajedanja in zdravo prehranjevanje glede na va\u0161e potrebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spanje je povezano tudi z izgubo ali <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-zdravo-povecanje-telesne-teze\/\" target=\"_blank\" aria-label=\"pridobivanjem zdrave telesne te\u017ee (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pridobivanjem zdrave telesne te\u017ee<\/a>. Ni tako, da bi zve\u010der legli in se zjutraj zbudili 5 kg la\u017eji ali z bicepsi, ki bi nam jih zavidal sam Ronnie Coleman. \u010ce pa dobro spimo, podpiramo svoja prizadevanja pri upo\u0161tevanju diete, ki nas lahko s\u010dasoma pripelje do odli\u010dnih rezultatov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj je v ozadju? Spet imajo v tem prste vmes hormoni. <strong>Leptin in grelin vplivata na apetit, sitost in lakoto<\/strong>. Kakovosten spanec spodbuja uravnote\u017eeno raven teh hormonov, zato imamo ve\u010dji nadzor nad izbiro in koli\u010dino zau\u017eite hrane. \u010ce pa po drugi strani spimo manj, kot potrebujemo, bodo ti &#8220;<strong>hormoni nihali<\/strong>&#8220;. Obi\u010dajno se bo raven hormona lakote (grelin) pove\u010dala, raven hormona sitosti (leptin) pa zmanj\u0161ala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cez dan imamo ve\u010djo potrebo po bolj kalori\u010dni hrani, kot so sladkarije ali \u010dips. Vendar se tudi po jedi po\u010dutimo manj zadovoljni. Verjetno smo se s tem sre\u010dali tudi sami po no\u010di, ko smo slabo spali. Tak\u0161nim \u017eeljam pogosto podle\u017eemo in zaradi tega imamo te\u017eave z upo\u0161tevanjem diete, ki jo na\u010drtujemo v skladu s svojimi potrebami. \u010ce se sku\u0161amo dr\u017eati katerega koli na\u010drta prehrane, bi moral biti <strong>kakovosten in dovolj dolg spanec ena od na\u0161ih prednostnih nalog<\/strong>. To je treba med huj\u0161anjem \u0161e okrepiti. <span style=\"color: #ff6600\">[19-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kakovost spanja ima pri nekaterih presenetljivo velik vpliv na uspeh pri huj\u0161anju. \u010ce na to pogledamo s prakti\u010dnega vidika, je to jasno. Po neprespani no\u010di ali dolgotrajnem pomanjkanju spanja imamo malo energije. Zadovoljni smo, da lahko opravljamo najpomembnej\u0161e obveznosti, kot so delo, dru\u017eina in gospodinjska opravila. Za trening ali pripravo hrane nam ne ostane veliko mo\u010di in odlo\u010dnosti. Zaradi manj\u0161e koli\u010dine gibanja imamo manj\u0161o porabo energije. Temu se obi\u010dajno pridru\u017ei \u017eelja po sladki in mastni hrani, kar posledi\u010dno pove\u010da na\u0161 vnos kalorij.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S kombinacijo teh okoli\u0161\u010din lahko dose\u017eemo <strong>kalori\u010dni prese\u017eek in za\u010dnemo pridobivati na te\u017ei, namesto da bi jo izgubljali<\/strong>. \u010ce po drugi strani dovolj dolgo spimo, la\u017eje izpolnimo zahteve urnika treninga in bolje nadzorujemo apetit. Tako bomo la\u017eje zau\u017eili manj kalorij in ustvarili <a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\"kalori\u010dni primanjkljaj, ki je potreben za huj\u0161anje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dni primanjkljaj, ki je potreben za huj\u0161anje.<\/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\/IMG_4149-1124x749.jpg\" alt=\"Kako spanje pomaga pri huj\u0161anju? \" class=\"wp-image-295388\" width=\"843\" height=\"562\" title=\"Kako spanje pomaga pri huj\u0161anju? \" 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_Spodbuja_motivacijo_in_voljo_za_uresnicevanje_ciljev\"><\/span>5. Spodbuja motivacijo in voljo za uresni\u010devanje ciljev<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po neprespani no\u010di se nam ne ljubi sko\u010diti iz postelje in se lotiti nalog, ki smo si jih zadali za dan. Ravno nasprotno. \u0160e vedno nepospana postelja nas kli\u010de nazaj v de\u017eelo sanj, njeni sku\u0161njavi pa se moramo upirati ves dan. Jasni so tudi rezultati \u0161tudij, ki so se osredoto\u010dile na to temo. <strong>Pomanjkanje spanja ali njegovo popolno prekinitev je povezano z manj\u0161o motivacijo<\/strong> za sodelovanje v dru\u017eabnih interakcijah ali telesnih dejavnostih.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko smo zaspani, nas bolj mika, da bi ostali sami doma na udobnem kav\u010du, kot da bi \u0161li ven in se ukvarjali s \u0161portom. Za vse drugo, vklju\u010dno s kuhanjem zdrave hrane, treningom, pripravo na izpit ali redno delo, moramo vlo\u017eiti nenavadno veliko truda. Tako imamo \u0161e en razlog ve\u010d, da si zve\u010der ne ogledamo ve\u010d epizod priljubljene serije in gremo raje prej spat. Tako bomo la\u017eje obvladali vse cilje in naloge, ki nas \u010dakajo naslednji dan. <span 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_Manjse_tveganje_za_poskodbe\"><\/span>6. Manj\u0161e tveganje za po\u0161kodbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradi dobrega spanja se po\u010dutimo telesno in du\u0161evno mo\u010dnej\u0161e. <strong>Bolje se osredoto\u010dimo, hitreje reagiramo in smo na splo\u0161no bolj budni<\/strong>. To zmanj\u0161uje tveganje za <a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-z-nategnjeno-ali-pretrgano-misico-in-kako-lociti-poskodbo\/\" target=\"_blank\" aria-label=\"po\u0161kodbe pri \u0161portu (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">po\u0161kodbe pri \u0161portu<\/a> in zunaj njega. Glede na \u0161tudijo, opravljeno na ameri\u0161kih vojakih, pomanjkanje spanja pove\u010duje tveganje za po\u0161kodbe. Pri vojakih, ki so spali \u0161tiri do pet ur na dan, je bila verjetnost za nastanek po\u0161kodb ve\u010d kot dvakrat ve\u010dja kot pri tistih, ki so spali vsaj osem ur.<\/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=\"Spanec zmanj\u0161uje tveganje za po\u0161kodbe\" class=\"wp-image-295402\" title=\"Spanec zmanj\u0161uje tveganje za po\u0161kodbe\" 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>Podobni rezultati so bili dose\u017eeni v \u0161tudijah pri \u0161portnikih. <strong>Ko so spali manj kot osem ur, so imeli 1,7-krat ve\u010dje tveganje za po\u0161kodbe med treningom.<\/strong> To je lahko posledica ve\u010d dejavnikov. Slab\u0161a sposobnost koncentracije, manj\u0161a budnost, pa tudi slab\u0161a regeneracija in splo\u0161na utrujenost telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zaradi po\u0161kodbe lahko dolgo ne treniramo in tako zamujamo pri doseganju svojih ciljev. \u010ce je le mogo\u010de, posku\u0161ajmo spati vsaj osem ur na dan, kar je povezano z manj\u0161im tveganjem za po\u0161kodbe. <span style=\"color: #ff6600\">[23-24]<\/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_Spodbuja_imunski_sistem_in\"><\/span>7. Spodbuja imunski sistem in <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce dolgoro\u010dno ne spimo dovolj, oslabijo obrambni mehanizmi na\u0161ega telesa v obliki imunosti in la\u017eje zbolimo. <strong>Med spanjem se v telesu tvorijo celice, imenovane citokini, ki med drugim pomagajo v boju proti oku\u017ebam in vnetjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega se med tem procesom pove\u010da aktivnost belih krvni\u010dk, ki lahko prepoznajo z virusom oku\u017eene celice in spro\u017eijo imunski odziv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pravilno delovanje imunskega sistema<\/strong> je bistvenega pomena za na\u0161e zdravje. Zlasti v obdobjih intenzivnih treningov in stroge diete ga je treba \u010dim bolj podpirati. Dober spanec je eden od na\u010dinov, da ohranimo mo\u010dno odpornost in ne podle\u017eemo kak\u0161nemu virusu, ki nas napade. <span style=\"color: #ff6600\">[25-26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o spanju in njegovem vplivu na zdravje in \u0161portne rezultate si preberite v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izbolj\u0161ati spanje in kako vpliva na zdravje in rast mi\u0161i\u010dne mase?<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_ne_spimo_dovolj\"><\/span>Zakaj ne spimo dovolj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za pomanjkanjem spanja stoji potreba po gledanju nove serije serije La Casa de Papel ali Sex Education ali igranju ra\u010dunalni\u0161kih iger. \u0160portniki, zlasti profesionalni, pogosto potujejo, trenirajo zgodaj zjutraj ali pozno zve\u010der, nato pa se lotijo dru\u017einskih, \u0161tudijskih ali drugih obveznosti. Prav tako lahko do\u017eivljajo ve\u010djo stopnjo stresa, ki prav tako negativno vpliva na spanje. <strong>Vse to lahko zmoti va\u0161 spalni ritem, zato ni vedno realno, da bi spali vsaj sedem ur.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na nespe\u010dnost lahko vplivajo tudi bolezni, kot sta diagnosticirana nespe\u010dnost ali sindrom nemirnih nog. Nekaterih dejavnikov v \u017eivljenju ne moremo 100-odstotno nadzorovati. Cilj je ustvariti navade, ki nam bodo pomagale dose\u010di \u010dim bolj kakovosten spanec. <span style=\"color: #ff6600\">[27-28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kaj lahko \u0161e poskusite, \u010de tudi dober spanec ne pomaga pri utrujenosti, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-ce-se-po-spanju-pocutite-utrujeno-osredotocite-se-na-teh-7-vrst-sprostitve\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite tepreproste nasvete za bolj\u0161i spanec.<\/a><\/strong><\/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=\"Vzroki pomankanja spanca\" class=\"wp-image-295416\" width=\"843\" height=\"562\" title=\"Vzroki pomankanja spanca\" 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=\"Prakticni_nasveti_za_kraljevski_spanec\"><\/span>Prakti\u010dni nasveti za kraljevski spanec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pogosto se zgodi, da se v posteljo odpravimo pravo\u010dasno, vendar se zdi, da se nam miren spanec \u0161e vedno izmika.&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\">Kako izbolj\u0161ati spanec in s tem spodbuditi \u0161portne dose\u017eke, izgubo telesne te\u017ee in rast mi\u0161ic?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aktivnost \u010dez dan<\/strong> &#8211; ni nujno, da vsak dan uporabite vso telesno mo\u010d. Dovolj je \u017ee sprehod ali druga aktivnost, da se bomo po\u010dutili prijetno utrujene. Namesto tega se moramo izogibati napornim treningom zve\u010der, po katerih bomo imeli te\u017eave z umirjanjem telesa.<\/li><li><strong>Spalna rutina<\/strong> &#8211; spat gremo in vstanemo ob podobnem \u010dasu, tudi \u010dez vikend. Pred spanjem si bomo doma pripravili prijetno spro\u0161\u010deno vzdu\u0161je. Poskusimo lahko s toplo kopeljo, sve\u010dami in prijetno glasbo.<\/li><li><strong>Omejite modro svetlobo<\/strong> &#8211; ra\u010dunalniki, mobilni telefoni in televizorji oddajajo modro svetlobo, ki lahko negativno vpliva na raven melatonina. To je spalni hormon, ki je pomemben za splo\u0161no umiritev telesa in zaspanje. Za ve\u010derno delo na elektronskih napravah lahko uporabimo filter modre svetlobe. \u010ce nam ni treba ve\u010d delati, je zamenjava mobilnega telefona ali tabli\u010dnega ra\u010dunalnika za knjigo \u0161e bolj\u0161a re\u0161itev.<\/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=\"Nasveti za bolj\u0161i spanec\" class=\"wp-image-295431\" title=\"Nasveti za bolj\u0161i spanec\" 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>Pomirjujo\u010da meditacija<\/strong> &#8211; po napornem dnevu izzivov se je v\u010dasih te\u017eko umiriti in nehati razmi\u0161ljati o vsem, kar smo do\u017eiveli. Pri tem vam lahko pomaga kratka meditacija, s katero <a aria-label=\"zmanj\u0161ate stres (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">zmanj\u0161ate stres<\/a> in se preusmerite k drugim mislim.<\/li><li><strong>Omejitev kofeina zve\u010der<\/strong> &#8211; to po\u017eivilo se iz telesa obi\u010dajno odstrani \u0161ele po 4-6 urah. \u010ce zve\u010der spijemo skodelico espressa, lahko to negativno vpliva na na\u0161o sposobnost zaspanja. Poleg tega je vsak od nas nekoliko druga\u010de ob\u010dutljiv na kofein in njegovo presnovo. Nekdo lahko spije kavo tik pred spanjem in kljub temu zaspi v nekaj minutah. Drugi nima te sre\u010de, in \u010deprav je zadnjo skodelico espressa spil ob 16.00, \u0161e vedno \u0161teje ovce uro po tem, ko se je ulegel v posteljo. Vsakdo naj torej k u\u017eivanju <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofeina<\/a> pristopa v skladu s svojimi izku\u0161njami.<\/li><li><strong>Omejitev te\u017eko prebavljivih jedi in pitja alkohola tik pred spanjem<\/strong> &#8211; \u010de obedujemo ocvrto hrano in spijemo eno ali nekaj litrov piva, bomo morda te\u017eko zaspali. Na\u0161e telo bo zaposleno s prebavljanjem hrane in razgradnjo alkohola, kar ni idealno stanje za miren spanec.<\/li><li><strong>Prehranska dopolnila za podporo spanju<\/strong> &#8211; za splo\u0161no pomiritev in bolj\u0161i spanec se najpogosteje uporabljajo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a>, priljubljen nootropik <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a>, adaptogeni, kot sta <a aria-label=\"ashwagandha (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ashwagandha<\/a> in melatonin, pomagajo pa lahko tudi <a aria-label=\"CBD (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/5-cbd-olje-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">CBD<\/a> olje, aminokislina <a aria-label=\"triptofan (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">triptofan<\/a> ali kompleksno prehransko <a aria-label=\"dopolnilo (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/pink-calm-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dopolnilo<\/a> za spodbujanje zaspanosti, ki vsebuje vitamine skupine B in izvle\u010dke mo\u010dnih zeli\u0161\u010d. <span style=\"color: #ff6600\">[29-30]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima ve\u010d nasvetov o tem, kako la\u017eje zaspati, si preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\"Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec.<\/a><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spati moramo najmanj sedem ur na dan, odvisno od tega, kako zahteven je na\u0161 urnik. S kakovostnim spancem <strong>la\u017eje shuj\u0161amo, smo hitrej\u0161i na igri\u0161\u010du, na treningu dvignemo ve\u010djo te\u017eo in se na splo\u0161no po\u010dutimo polni energije, odlo\u010dnosti in motivacije<\/strong>. Spanje je po svoji naravi najbolj\u0161i naravni <strong>topilec ma\u0161\u010dob<\/strong> in predvabeni stimulans v enem. Poleg tega nam lahko pomaga tudi pri prepre\u010devanju po\u0161kodb ali bolezni in pri obvladovanju zahtevnega urnika treningov brez omejitev.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali imate med prijatelji koga, ki \u0161e vedno meni, da je spanje precenjeno? \u010ce je tako, z njimi delite ta \u010dlanek. Morda boste spremenili njihovo mnenje.&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>Kateri so razlogi, da spanje pomaga izbolj\u0161ati \u0161portne rezultate in olaj\u0161a izgubo telesne te\u017ee? Osnove boste izvedeli v tem \u010dlanku.<\/p>\n","protected":false},"author":129,"featured_media":295294,"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":[122],"tags":[6375,7191,7335,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-298080","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-rast-misicne-mase-sl","10":"tag-spanec","11":"tag-zdrav-zivljenjski-slog","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>Spanje: Naju\u010dinkovitej\u0161i booster in topilec ma\u0161\u010dob v enem - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kakovosten spanec je pomemben za huj\u0161anje, rast mi\u0161ic in \u0161portne rezultate. Spodbuja tudi regeneracijo in delovanje imunskega sistema.\" \/>\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\/spanje-najucinkovitejsi-booster-in-topilec-mascob-v-enem\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spanje: Naju\u010dinkovitej\u0161i booster in topilec ma\u0161\u010dob v enem - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kakovosten spanec je pomemben za huj\u0161anje, rast mi\u0161ic in \u0161portne rezultate. 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