{"id":307003,"date":"2021-11-03T10:34:30","date_gmt":"2021-11-03T09:34:30","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307003"},"modified":"2022-10-05T13:14:17","modified_gmt":"2022-10-05T11:14:17","slug":"spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/","title":{"rendered":"Spavanje: Naju\u010dinkovitiji na\u010din za podizanje energije i gubitak masnog tkiva"},"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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#Zasto_nam_je_potreban_san\" title=\"Za\u0161to nam je potreban san?\">Za\u0161to nam je potreban san?<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#Elitni_sportasi_spavaju_manje_nego_sto_bi_trebali_Koje_je_jos_rezultate_pokazalo_novo_istrazivanje\" title=\"Elitni sporta\u0161i spavaju manje nego \u0161to bi trebali. Koje je jo\u0161 rezultate pokazalo novo istra\u017eivanje?\">Elitni sporta\u0161i spavaju manje nego \u0161to bi trebali. Koje je jo\u0161 rezultate pokazalo novo istra\u017eivanje?<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#Trebaju_li_studenti_sportasi_spavati_dulje_od_odrasle_populacije\" title=\"Trebaju li studenti sporta\u0161i spavati dulje od odrasle populacije?\">Trebaju li studenti sporta\u0161i spavati dulje od odrasle populacije?<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#7_razloga_zasto_je_spavanje_istovremeno_najbolji_nacin_za_gubitak_masnog_tkiva_i_priprema_za_trening\" title=\"7 razloga za\u0161to je spavanje istovremeno najbolji na\u010din za gubitak masnog tkiva i priprema za trening\">7 razloga za\u0161to je spavanje istovremeno najbolji na\u010din za gubitak masnog tkiva i priprema za trening<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#1_San_pomaze_u_obnovi_energije\" title=\"1. San poma\u017ee u obnovi energije\">1. San poma\u017ee u obnovi 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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#2_San_potice_regeneraciju_i_rast_misica\" title=\"2. San poti\u010de regeneraciju i rast mi\u0161i\u0107a\">2. San poti\u010de regeneraciju i rast mi\u0161i\u0107a<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#3_Poboljsava_brzinu_snagu_koordinaciju_i_druge_sportske_vjestine\" title=\"3. Pobolj\u0161ava brzinu, snagu, koordinaciju i druge sportske vje\u0161tine\">3. Pobolj\u0161ava brzinu, snagu, koordinaciju i druge sportske vje\u0161tine<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#4_Olaksava_mrsavljenje_sprjecava_prejedanje_i_potice_zdravu_prehranu\" title=\"4. Olak\u0161ava mr\u0161avljenje, sprje\u010dava prejedanje i poti\u010de zdravu prehranu\">4. Olak\u0161ava mr\u0161avljenje, sprje\u010dava prejedanje i poti\u010de zdravu prehranu<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#5_Potice_motivaciju_i_volju_da_slijedite_svoje_ciljeve\" title=\"5. Poti\u010de motivaciju i volju da slijedite svoje ciljeve\">5. Poti\u010de motivaciju i volju da slijedite svoje ciljeve<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#6_Smanjuje_rizik_od_ozljeda\" title=\"6. Smanjuje rizik od ozljeda\">6. Smanjuje rizik od ozljeda<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#7_Jaca_imunitet_i_otpornost_na_bolesti\" title=\"7. Ja\u010da imunitet i otpornost na bolesti\">7. Ja\u010da imunitet i otpornost na bolesti<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#Zasto_ne_spavamo_dovoljno\" title=\"Za\u0161to ne spavamo dovoljno?\">Za\u0161to ne spavamo dovoljno?<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#Prakticni_savjeti_kako_se_kvalitetno_naspavati\" title=\"Prakti\u010dni savjeti kako se kvalitetno naspavati\">Prakti\u010dni savjeti kako se kvalitetno naspavati<\/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.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zanima li vas kako na najbolji na\u010din osigurati svom tijelu vi\u0161e energije za bilo koju dnevnu aktivnost i kako smanjiti rizik od bolesti, lak\u0161e smr\u0161avjeti ili kona\u010dno posti\u0107i svoj osobni rekord u \u010du\u010dnjevima koji se trudite ostvariti ve\u0107 mjesecima? Koristite li redovito metode za <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\" target=\"_blank\" aria-label=\"ja\u010danje snage (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ja\u010danje snage<\/a><\/span>, bavite se jogom, meditirate ili \u010dak imate plan prehrane i treninga kojeg bi se mogao posramiti \u010dak i profesionalni sporta\u0161? Ipak, mogu\u0107e je da unato\u010d svom trudu ne uo\u010davate napredak i vi\u0161e ne znate \u0161to u\u010diniti da biste bili zadovoljni sobom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda ste previdjeli iznimno va\u017ean dio ljudskog \u017eivota \u2013 san. Dovoljno dug i kvalitetan san djeluje poput eliksira zdravlja, a najbolje je to \u0161to je san potpuno besplatan. Dovoljno je le\u0107i u udoban krevet, zatvoriti o\u010di, zaspati i san \u0107e se pobrinuti za sve ostalo. Nau\u010dimo zajedno za\u0161to je san neophodan za kvalitetne atletske performanse, mr\u0161avljenje i rast mi\u0161i\u0107a i mo\u017eda \u0107ete se iznenaditi kada shvatite koliko je kvalitetan san zapravo va\u017ean.<\/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=\"Zasto_nam_je_potreban_san\"><\/span>Za\u0161to nam je potreban san?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Bez sna, bilo bi vrlo iscrpljuju\u0107e obavljati uobi\u010dajene dnevne obaveze, trenirati, pripremati hranu i brinuti se za ku\u0107anstvo.<\/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\">Tijekom spavanja odvijaju se sljede\u0107i procesi:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>obnova izvora energije<\/li><li>razvrstavanje i pohranjivanje nau\u010denih informacija u na\u0161u memoriju<\/li><li>obnova o\u0161te\u0107enih stanica<\/li><li>obnova \u017eiv\u010danog sustava<\/li><li>i obnova mi\u0161i\u0107ne 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 bismo maksimalno iskoristili san, trebamo mu <strong>posvetiti oko 1\/3 dana (7 \u2013 9 sati).<\/strong> Op\u0107enito, \u0161to imamo fizi\u010dki i psihi\u010dki zahtjevniji dan, to je ve\u0107a potreba za kvalitetnim snom. To znaju i poznati vrhunski sporta\u0161i koji \u010dak pola dana posve\u0107uju ovoj opu\u0161taju\u0107oj aktivnosti i tvrde da bez sna ne mogu kvalitetno odraditi trening. Ljudi poput <strong>Rogera Federera<\/strong> ili <strong>LeBrona Jamesa<\/strong> <strong>spavaju 12 sati dnevno<\/strong>. Michael Phelps i Usain Bolt tako\u0111er tvrde da nisu \u0161tedjeli na kvalitetnom snu na vrhuncu svoje karijere, \u0161to zna\u010di da su sigurno bili svjesni njegove va\u017enosti. <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=\"Za\u0161to je san va\u017ean?\" class=\"wp-image-295312\" width=\"843\" height=\"567\" title=\"Za\u0161to je san va\u017ean?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1124x756.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-400x269.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-1536x1033.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/09\/iStock-1270384593-2048x1378.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Elitni_sportasi_spavaju_manje_nego_sto_bi_trebali_Koje_je_jos_rezultate_pokazalo_novo_istrazivanje\"><\/span>Elitni sporta\u0161i spavaju manje nego \u0161to bi trebali. Koje je jo\u0161 rezultate pokazalo novo istra\u017eivanje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prije spomenute zvijezde mogle bi biti primjer ostalim elitnim sporta\u0161ima \u0161to se ti\u010de trajanja sna. Pitate se kako je to mogu\u0107e? Prema istra\u017eivanju objavljenom 2021. godine, ve\u0107ina elitnih sporta\u0161a spava puno manje nego \u0161to bi trebali. Stru\u010dnjaci su u sklopu ovog istra\u017eivanja promatrali ukupno 175 elitnih ko\u0161arka\u0161a, pliva\u010da, nogometa\u0161a i drugih natprosje\u010dno aktivnih pojedinaca. <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 provedeno istra\u017eivanje na elitnim sporta\u0161ima i kakvi su rezultati?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Sporta\u0161i su ispunili upitnike o svojim navikama spavanja<\/li><li>i otkrili da im je u prosjeku potrebno 8,2 sata sna da bi se osje\u0107ali dovoljno odmorno.<\/li><li>Zatim su sljede\u0107ih 12 no\u0107i ispitiva\u010di mjerili duljinu i kvalitetu sna sporta\u0161a<\/li><li>i otkrili da su sporta\u0161i zapravo spavali u prosjeku samo <strong>6,7 sati<\/strong>.<\/li><li>Sporta\u0161i u individualnim sportovima u prosjeku su spavali kra\u0107e od onih koji se bave timskim sportovima<\/li><li>te je tako samo 3 % sporta\u0161a spavalo onoliko sati koliko su oni sami smatrali dovoljnim.<\/li><li><strong>71 % sporta\u0161a spava sat manje nego \u0161to im je potrebno po vlastitoj procjeni.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Autori istra\u017eivanja isti\u010du da<a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\" target=\"_blank\" aria-label=\" nedostatak sna (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <strong><span style=\"color: #ff6600\">nedostatak sna<\/span><\/strong><\/a> <strong>mo\u017ee negativno utjecati na performanse sporta\u0161a tijekom natjecanja i treninga. <\/strong>Nedostatak sna posebno negativno utje\u010de na srce, disanje i metabolizam laktata, a tako\u0111er utje\u010de na raspolo\u017eenje, motivaciju i razinu percipiranog napora. Kako se dovoljno naspavati? Mogu vam pomo\u0107i preporuke koje su smislili autori istra\u017eivanja.<\/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 spavanja?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>ako prakticirate jutarnji trening, najbolje je trenirati nakon 6 sati, ne ranije<\/li><li>probudite se kasnije ujutro nakon ve\u010dernjeg treninga<\/li><li>podesite vrijeme spavanja i ustajanja tako da spavate minimalno osam sati<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na temelju rezultata ovog istra\u017eivanja mo\u017eemo pretpostaviti da ve\u0107ina vrhunskih sporta\u0161a ne spava dvanaest sati poput tenisa\u010da Federera. No ipak u obzir treba uzeti i druge \u010dimbenike jer, iako su profesionalni sporta\u0161i, oni se mo\u017eda ne bave samo sportom, ve\u0107 imaju drugi posao i obaveze koje im jednostavno ne ostavljaju previ\u0161e vremena za odmor.<\/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 sati bi sporta\u0161i trebali spavati?\" class=\"wp-image-295327\" width=\"843\" height=\"562\" title=\"Koliko sati bi sporta\u0161i trebali spavati?\" 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=\"Trebaju_li_studenti_sportasi_spavati_dulje_od_odrasle_populacije\"><\/span>Trebaju li studenti sporta\u0161i spavati dulje od odrasle populacije?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim vrhunskim sporta\u0161ima, nedostatak sna prijeti i studentima koji se tako\u0111er bave i nekim vrhunskim sportom pa \u010desto mogu provesti 27 \u2013 41 sat tjedno treniraju\u0107i i utrkuju\u0107i se. Ako tome pridodate i vrijeme posve\u0107eno u\u010denju i drugim uobi\u010dajenim aktivnostima kao \u0161to su priprema hrane ili vo\u017enja na nastavu, jasno je da im ne preostaje mnogo sati za spavanje. \u010cinjenica da <strong>tri od pet studenata sporta\u0161a spava manje od sedam sati <\/strong>nije nimalo iznena\u0111uju\u0107a<strong>. <\/strong>Istodobno, preporu\u010deno trajanje spavanja za adolescente sporta\u0161e je <strong>minimalno 9 \u2013 10 sati.<\/strong> <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    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28082,55105,28554,42895,8805,48604,29401,29945,38878,41284,55552,52624\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\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_razloga_zasto_je_spavanje_istovremeno_najbolji_nacin_za_gubitak_masnog_tkiva_i_priprema_za_trening\"><\/span>7 razloga za\u0161to je spavanje istovremeno najbolji na\u010din za gubitak masnog tkiva i priprema za trening<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvaliteta i trajanje sna ne odra\u017eava se samo na mogu\u0107nost obavljanja svakodnevnih aktivnosti. Stru\u010dnjaci smatraju da je kvalitetan san jedan od uvjeta za uspje\u0161no mr\u0161avljenje, pove\u0107anje mi\u0161i\u0107ne mase i vrhunske sportske performanse. Kako je to mogu\u0107e?<\/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_San_pomaze_u_obnovi_energije\"><\/span>1. San poma\u017ee u obnovi energije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalitetan san dat \u0107e nam energiju za novi dan pun sportskih i \u017eivotnih izazova. Nave\u010der odlazimo u krevet osje\u0107aju\u0107i se potpuno iscrpljeni, a <strong>nakon osam sati budimo se puni energije <\/strong>s novom voljom za na\u0161e planove. Tijekom spavanja tijelo ne tro\u0161i toliko energije kao tijekom dana, \u0161to mu daje prostor da je pohrani u obliku ugljikohidratnog glikogena. Na\u0161i mi\u0161i\u0107i i mozak ga tada koriste da bi mogli normalno funkcionirati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>San tako\u0111er mo\u017ee pomo\u0107i <strong>razbistriti um<\/strong> od svakodnevnih briga tako da se ujutro probudimo gotovo bistre glave. Na\u0161 mozak zapravo ne miruje ni kada spavamo, jer u to vrijeme <strong>uklanja nepotrebne, a pohranjuje va\u017ene informacije<\/strong> koje smo nau\u010dili prethodnog dana. <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=\"Spavanje poma\u017ee obnoviti razinu energije\" class=\"wp-image-295342\" width=\"843\" height=\"562\" title=\"Spavanje poma\u017ee obnoviti razinu 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_San_potice_regeneraciju_i_rast_misica\"><\/span>2. San poti\u010de regeneraciju i rast mi\u0161i\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svi bodybuilderi i ostali sporta\u0161i koji te\u017ee <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/sto-jesti-i-kako-vjezbati-kako-bi-napokon-dobili-misice\/\" target=\"_blank\" aria-label=\"maksimalnom rastu mi\u0161i\u0107a (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maksimalnom rastu mi\u0161i\u0107a<\/a><\/span> sigurno ne\u0107e \u017ertvovati svoj san. Tijekom tog procesa, o\u0161te\u0107ena mi\u0161i\u0107na vlakna se obnavljaju i rastu. To je uglavnom tako zbog <strong>ve\u0107e proizvodnje hormona rasta<\/strong>. Kao \u0161to mu i sam naziv govori, ovaj hormon poti\u010de rast i regeneraciju mi\u0161i\u0107ne mase. <strong>Cirkulira tijelom posebice tijekom dubokog<\/strong> <strong>sna<\/strong> (non-REM faze 3 i 4), kada je na\u0161e tijelo najopu\u0161tenije. To se doga\u0111a oko devedeset minuta nakon \u0161to zaspimo. Prema nekim izvorima, otprilike 70 % dnevnog hormona rasta proizvodi se u ovom trenutku.<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>Duljina i kvaliteta sna tako\u0111er utje\u010du na <strong>koli\u010dinu testosterona u tijelu<\/strong>. On ne utje\u010de samo na mu\u0161ko spolno pona\u0161anje, ve\u0107 je tako\u0111er neophodan za rast mi\u0161i\u0107a i snagu jer <strong>poti\u010de proteosintezu i pove\u0107ava ko\u0161tanu masu<\/strong>. Kada je u jednom istra\u017eivanju na mu\u0161karcima njihovo trajanje spavanja smanjeno s 8 na 5 sati, utvr\u0111eno je da im je tijelo proizvodilo ni\u017eu razinu testosterona za 10 do 15 %. <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=\"San poti\u010de rast mi\u0161i\u0107a\" class=\"wp-image-295356\" width=\"843\" height=\"562\" title=\"San poti\u010de rast mi\u0161i\u0107a\" 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>Kada premalo spavamo, ve\u0107a koli\u010dina kortizola<\/strong> mo\u017ee preplaviti na\u0161 organizam. Rije\u010d je o dobro poznatom hormonu stresa \u010dije <strong>ve\u0107e razine ote\u017eavaju ne samo gubitak kilograma nego i rast mi\u0161i\u0107a<\/strong>. Ponekad se naziva i kataboli\u010dki hormon. To zna\u010di da pridonosi razgradnji mi\u0161i\u0107ne mase u energiju i &#8216;ko\u010di&#8217; proizvodnju mi\u0161i\u0107a. U tom kontekstu, ima suprotne u\u010dinke od anaboli\u010dkog hormona rasta i testosterona. San je stoga vrlo koristan za stvaranje idealnog hormonskog okru\u017eenja u tijelu za rast mi\u0161i\u0107a i pobolj\u0161anje rezultata na\u0161ih treninga. <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>Ako \u017eelite saznati kako otkriti nedostatak testosterona i kako rije\u0161iti ovaj problem, pro\u010ditajte na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/\" target=\"_blank\" aria-label=\"10 simptoma nedostatka testosterona \u2013 \u0161to ga uzrokuje i kako ga lije\u010diti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 simptoma nedostatka testosterona \u2013 \u0161to ga uzrokuje i kako ga lije\u010diti?<\/a><\/span><\/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_Poboljsava_brzinu_snagu_koordinaciju_i_druge_sportske_vjestine\"><\/span>3. Pobolj\u0161ava brzinu, snagu, koordinaciju i druge sportske vje\u0161tine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sporta\u0161i, a pogotovo profesionalci, \u010desto provedu 5 \u2013 6 sati dnevno treniraju\u0107i. Pritom se usavr\u0161avaju kako u samoj disciplini tako i u drugim sportskim vje\u0161tinama. Kako bi maksimizirali svoje performanse, dr\u017ee se plana kvalitetne prehrane, koriste<span style=\"color: #ff6600\"> <\/span><a href=\"https:\/\/gymbeam.hr\/sportska-prehrana\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">suplemente<\/span> <\/a>ili odlaze na masa\u017ee. Me\u0111utim, \u010desto zanemaruju va\u017enost sna koji im zapravo mo\u017ee pomo\u0107i da postignu bolje rezultate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kvalitetan san ne mo\u017ee se zamijeniti ni najsuvremenijom tehnologijom za regeneraciju ni <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">najboljim pre-workout stimulansima<\/a><\/span><\/strong>, \u0161to je dokazano u brojnim istra\u017eivanjima na tu temu. U jednom od njih znanstvenici su se fokusirali na ko\u0161arka\u0161e Sveu\u010dili\u0161ta Stanford. U po\u010detku su ko\u0161arka\u0161i spavali oko 8 sati dnevno. Me\u0111utim, tijekom istra\u017eivanja morali su pove\u0107ati vrijeme spavanja na 10 sati u razdoblju 5 \u2013 7 tjedana. <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\">Kakav je utjecaj imalo produljeno vrijeme spavanja na sportske performanse ko\u0161arka\u0161a?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>9 % ko\u0161arka\u0161a pobolj\u0161alo je preciznost u bacanju lopte<\/li><li>9,2 % je bilo uspje\u0161nije u ga\u0111anju ko\u0161eva za 3 boda<\/li><li>br\u017ee vrijeme reakcije<\/li><li>br\u017ee kretanje po terenu<\/li><li>bolje raspolo\u017eenje i ukupna energija<\/li><li>manji osje\u0107aj umora<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada se uspje\u0161nost igra\u010da u bacanju ko\u0161a koji vrijedi 3 boda pobolj\u0161a za gotovo 10 %, to mo\u017ee imati veliki utjecaj na rezultate cijele mom\u010dadi i njenu poziciju na ljestvici. Sli\u010dan uspjeh imali su i pliva\u010di koji su u sklopu istra\u017eivanja tako\u0111er pove\u0107ali broj sati provedenih spavaju\u0107i u razdoblju od nekoliko tjedana.<\/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\">Kakav je u\u010dinak imalo vrijeme spavanja na sportske performanse pliva\u010da?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>bili su br\u017ei za 0,51 sekundu u sprintu na 15 metara<\/li><li>krenuli su za 0,15 sekundi ranije sa startnih platformi<\/li><li>bili su br\u017ei za 0,1 sekundu tijekom okreta<\/li><li>uo\u010deno je i bolje raspolo\u017eenje i op\u0107a budnost<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sveu\u010dili\u0161ni nogometa\u0161i i tenisa\u010di tako\u0111er su bili u fokusu istra\u017eivanja. <strong>Nogometa\u0161i su nakon istra\u017eivanja bili br\u017ei na terenu, a tenisa\u010di precizniji i uspje\u0161niji u izmjeni udaraca i 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=\"Koje su prednosti duljeg sna za sporta\u0161e?\" 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>\u010cak ni sporta\u0161i koji se bave sportovima snage ne bi trebali podcjenjivati kvalitetan san. Prema nizu istra\u017eivanja na ovu temu, <strong>nedostatak sna (spavanje manje od \u0161est sati) mo\u017ee negativno utjecati na samu izvedbu slo\u017eenih vje\u017ebi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neke od ovih vje\u017ebi uklju\u010duju <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\" target=\"_blank\" aria-label=\"\u010du\u010dnjeve (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010du\u010dnjeve<\/a><\/span>, dead lift ili bench press. Ove su vje\u017ebe zahtjevne \u0161to se ti\u010de same tehnike i uklju\u010denosti \u017eivaca i mi\u0161i\u0107nog tkiva pa premalo sna mo\u017ee rezultirati nemogu\u0107no\u0161\u0107u dizanja te\u017eih utega ili manjim brojem ponavljanja<span style=\"text-align: inherit\">.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trebamo spomenuti i sporta\u0161e izdr\u017eljivosti. U jednom istra\u017eivanju provedenom na biciklistima koji su produljili vrijeme spavanja s prosje\u010dnih 6,5 \u2013 7 sati na 8,4 \u2013 8,9 sati pokazalo se da su pobolj\u0161ali svoje performanse za 3 % tijekom 60-minutne etape. <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>Koje koristi mo\u017ee sporta\u0161ima donijeti dulji san?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>ve\u0107i uspjeh pri ga\u0111anju golova, bacanju ko\u0161eva ili udaranju lopte reketom<\/li><li>br\u017ei sprint<\/li><li>ve\u0107a snaga za trening s utezima i drugim setovima utega<\/li><li>bolja izdr\u017eljivost tijekom tr\u010danja ili biciklizma<\/li><li>br\u017ee reakcije tijekom utakmice ili drugih sportski izvedbi<\/li><li>pobolj\u0161ana koordinacija tijela<\/li><li>bolje raspolo\u017eenje i vi\u0161e energije tijekom dana<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Olaksava_mrsavljenje_sprjecava_prejedanje_i_potice_zdravu_prehranu\"><\/span>4. Olak\u0161ava mr\u0161avljenje, sprje\u010dava prejedanje i poti\u010de zdravu prehranu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spavanje je tako\u0111er povezano s gubitkom kilograma ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/cucnjevi-pravilna-tehnika-prednosti-i-varijacije\" target=\"_blank\" aria-label=\"zdravim debljanjem (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zdravim debljanjem<\/a><\/span>. To ne zna\u010di da \u0107emo nave\u010der le\u0107i u krevet i zatim se ujutro probuditi za 5 kg lak\u0161i ili pak s bicepsima na kojima bi pozavidio i sam Ronnie Coleman. No, ako kvalitetno spavamo, na taj na\u010din poti\u010demo na\u0161e napore da slijedimo plan prehrane koji nas s vremenom mo\u017ee dovesti do sjajnih rezultata.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako je to mogu\u0107e? I u ovome slu\u010daju hormoni su glavni razlog. <strong>Leptin i grelin utje\u010du na apetit, sitost i glad.<\/strong> Kvalitetan san uravnote\u017euje razinu ovih hormona zahvaljuju\u0107i \u010demu imamo ve\u0107u kontrolu nad izborom i koli\u010dinom pojedene hrane. Ako pak spavamo manje nego \u0161to bismo trebali, <strong>razine ovih hormona \u0107e oscilirati<\/strong>. Obi\u010dno \u0107e se razina hormona gladi (grelin) pove\u0107ati, a hormona sitosti (leptin) smanjiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zbog toga \u0107emo tijekom dana imati ve\u0107u potrebu jesti kalori\u010dnu hranu poput slatki\u0161a ili \u010dipsa. Me\u0111utim, nakon takvog jela ne\u0107emo se osje\u0107ati sito i zadovoljno. Vjerojatno ste se i vi sami susreli s ovakvom situacijom ako ste lo\u0161e spavali prethodne no\u0107i. Kada smo neispavani, \u010de\u0161\u0107e podlije\u017eemo takvim \u017eudnjama i imamo problema s pridr\u017eavanjem plana prehrane. Ako se poku\u0161avamo pridr\u017eavati bilo kakvog plana prehrane, <strong>kvalitetan i dovoljno dug san trebao bi biti jedan od na\u0161ih prioriteta, <\/strong>a on bi trebao biti posebno va\u017ean tijekom mr\u0161avljenja. <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>Kvalitetan san za neke pojedince ima iznena\u0111uju\u0107e velik utjecaj na uspjeh u mr\u0161avljenju, a obja\u0161njenje je vrlo jednostavno. Nakon neprospavane no\u0107i ili dugotrajnog nedostatka sna imamo premalo energije i te\u017ee se nosimo s najva\u017enijim obavezama kao \u0161to su posao, obitelj i ku\u0107anski poslovi. Nemamo puno snage i odlu\u010dnosti za treniranje ili pripremu hrane. Ako manje treniramo, na\u0161e tijelo tro\u0161i i manje energije pa ako jedemo previ\u0161e slatke i masne hrane, pove\u0107at \u0107emo svoj unos kalorija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kombinacijom ovih okolnosti mo\u017eemo imati vi\u0161ak kalorija i po\u010deti dobivati kilograme umjesto da ih gubimo. <strong>Ako pak spavamo dovoljno dugo, lak\u0161e \u0107emo odraditi trening i bolje dr\u017eati svoj apetit pod kontrolom<\/strong>. Kvalitetan san poma\u017ee nam regulirati unos kalorija stvaraju\u0107i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kalorijski-deficit-kako-smrsavjeti-i-imati-zivot\" target=\"_blank\" aria-label=\"kalorijski deficit potreban za mr\u0161avljenje. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalorijski deficit potreban za mr\u0161avljenje.<\/a><\/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_4149-1124x749.jpg\" alt=\"Kako nam san poma\u017ee tijekom mr\u0161avljenja?\" class=\"wp-image-295388\" width=\"843\" height=\"562\" title=\"Kako nam san poma\u017ee tijekom mr\u0161avljenja?\" 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_Potice_motivaciju_i_volju_da_slijedite_svoje_ciljeve\"><\/span>5. Poti\u010de motivaciju i volju da slijedite svoje ciljeve<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon neprospavane no\u0107i, nemamo volje odmah sko\u010diti iz kreveta i krenuti rje\u0161avati obaveze koje smo isplanirali za taj dan. Jo\u0161 uvijek nepospremljeni krevet zove nas natrag u zemlju snova dok se mi jedva odupiremo njegovom isku\u0161enju. Rezultati jednog istra\u017eivanja pokazali su da je <strong>nedostatak sna ili potpuno izbjegavanje sna povezano sa smanjenom motivacijom<\/strong> za sudjelovanje u dru\u0161tvenim interakcijama ili fizi\u010dkim aktivnostima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada smo pospani, \u010desto ostajemo kod ku\u0107e le\u017eati na udobnom kau\u010du i izbjegavamo oti\u0107i u teretanu i krenuti s vje\u017ebanjem. \u010cak i za sve ostale aktivnosti poput kuhanja zdrave hrane, treninga, u\u010denja za ispit ili odlaska na posao moramo ulo\u017eiti neuobi\u010dajeno velik napor ako smo neispavani. Kvalitetan san olak\u0161ava svladavanje svih ciljeva i zadataka koji nas \u010dekaju sljede\u0107i dan, \u0161to je jo\u0161 jedan razlog za\u0161to biste trebali le\u0107i ranije, a ne gledati epizodu za epizodom najnovije serije do sitnih no\u0107nih sati. <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_Smanjuje_rizik_od_ozljeda\"><\/span>6. Smanjuje rizik od ozljeda<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uz kvalitetan san osje\u0107at \u0107emo se fizi\u010dki i psihi\u010dki sna\u017eniji. <strong>Mo\u017eemo se bolje koncentrirati, imamo br\u017ee vrijeme reakcije i op\u0107enito smo pa\u017eljiviji, <\/strong>\u0161to <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-postupati-s-istegnutim-ili-napuknutim-misicem-i-kako-ih-razlikovati\" target=\"_blank\" aria-label=\"smanjuje rizik (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smanjuje rizik<\/a><\/span> od ozljeda u sportu i izvan njega. Prema istra\u017eivanju provedenom na ameri\u010dkim vojnicima, nedostatak sna pove\u0107ava rizik od ozljeda. Vojnici koji su spavali \u010detiri do pet sati dnevno imali su dvostruko ve\u0107u vjerojatnost da \u0107e zadobiti ozljede od onih koji su spavali barem osam sati.<\/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=\"Spavanje smanjuje rizik od ozljeda\" class=\"wp-image-295402\" title=\"Spavanje smanjuje rizik od ozljeda\" 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>Sli\u010dne rezultate imala su istra\u017eivanja provedena na sporta\u0161ima. <strong>Kada su sporta\u0161i spavali manje od osam sati, imali su 1,7 puta ve\u0107i rizik od ozljeda tijekom treninga<\/strong>, \u0161to mo\u017ee biti posljedica nekoliko \u010dimbenika poput oslabljene sposobnosti koncentracije, slabije budnosti, ali i lo\u0161e regeneracije i sveukupnog umora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se ozlijedimo, vrlo vjerojatno ne\u0107emo mo\u0107i trenirati neko vrijeme, zbog \u010dega \u0107emo usporiti svoj napredak. Ako je mogu\u0107e, trebali biste poku\u0161ati spavati barem osam sati dnevno da biste smanjili rizik od ozljeda. <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_Jaca_imunitet_i_otpornost_na_bolesti\"><\/span>7. Ja\u010da imunitet i otpornost na bolesti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada dugoro\u010dno lo\u0161e spavamo, na\u0161 imunitet sve vi\u0161e slabi pa se lak\u0161e razbolijevamo.<strong> Kada spavamo, u na\u0161em se organizmu formiraju stanice zvane citokini koje poma\u017eu u borbi protiv infekcija i upala.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, kada spavamo, na\u0161e bijele krvne stanice vrlo su aktivne, a one su va\u017ene jer pronalaze stanice u organizmu koje su zara\u017eene virusom i poti\u010du imunolo\u0161ki odgovor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" target=\"_blank\" aria-label=\"Pravilno funkcioniranje imunolo\u0161kog sustava (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pravilno funkcioniranje imunolo\u0161kog sustava<\/a> <\/span><\/strong>klju\u010dno je za na\u0161e zdravlje. U razdobljima intenzivnog treninga i stroge dijete va\u017eno ga je ja\u010dati \u0161to je bolje mogu\u0107e. Kvalitetan san jedan je od na\u010dina da o\u010duvamo jak imunitet i ne podlegnemo raznim virusima. <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>Vi\u0161e o spavanju i njegovom u\u010dinku na zdravlje i sportske performanse pro\u010ditajte u na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\" target=\"_blank\" aria-label=\"Kako pobolj\u0161ati san i kako on utje\u010de na zdravlje i rast mi\u0161i\u0107a? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako pobolj\u0161ati san i kako on utje\u010de na zdravlje i rast mi\u0161i\u0107a?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zasto_ne_spavamo_dovoljno\"><\/span>Za\u0161to ne spavamo dovoljno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gledanje serija ili igranje igrica do kasno u no\u0107 samo je jedan od razloga za\u0161to mo\u017eda ne spavate dovoljno. Sporta\u0161i, posebno profesionalci, \u010desto putuju, treniraju rano ujutro ili kasno nave\u010der, a potom jo\u0161 obavljaju obiteljske, studentske ili druge obaveze. Oni mogu do\u017eivjeti ve\u0107u razinu stresa, \u0161to tako\u0111er ima negativan u\u010dinak na san. <strong>Sve to mo\u017ee poremetiti va\u0161u rutinu spavanja pa nije uvijek mogu\u0107e odspavati barem sedam sati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bolesti kao \u0161to su dijagnosticirana nesanica ili sindrom nemirnih nogu tako\u0111er mogu igrati ulogu u nedostatku sna. Neke \u010dimbenike u na\u0161im \u017eivotima jednostavno ne mo\u017eemo sami kontrolirati pa na\u0161 glavni cilj treba biti stvaranje navika koje \u0107e nam pomo\u0107i da \u0161to kvalitetnije spavamo. <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<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=\"Uzroci nedostatka sna\" class=\"wp-image-295416\" width=\"843\" height=\"562\" title=\"Uzroci nedostatka sna\" 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_savjeti_kako_se_kvalitetno_naspavati\"><\/span>Prakti\u010dni savjeti kako se kvalitetno naspavati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010cesto odemo spavati na vrijeme, no ipak se probudimo iscrpljeni i bezvoljni.<\/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 pobolj\u0161ati san i tako potaknuti bolje sportske performanse, mr\u0161avljenje i rast mi\u0161i\u0107a?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Aktivnost tijekom dana<\/strong> \u2013 nije potrebno svaki dan iskoristiti svu svoju fizi\u010dku snagu. \u0160etnja ili neka sli\u010dna aktivnost dovoljna je da se osje\u0107amo dovoljno umorno. Trebalo bi izbjegavati naporne treninge nave\u010der nakon kojih mo\u017eemo imati problema sa smirivanjem svog tijela.<\/li><li><strong>Rutina spavanja<\/strong> \u2013 idite spavati i ustajte svaki dan u isto vrijeme, \u010dak i tijekom vikenda. Osigurajte lijepu i opu\u0161taju\u0107u atmosferu kod ku\u0107e prije spavanja. Mo\u017eete isprobati toplu kupku, svije\u0107e i ugodnu glazbu.<\/li><li><strong>Ograni\u010dite plavo svjetlo<\/strong> \u2013 ra\u010dunala, mobiteli i televizori emitiraju plavo svjetlo koje mo\u017ee negativno utjecati na razinu melatonina u organizmu. Upravo je ovaj hormon spavanja va\u017ean za op\u0107e smirenje organizma i uspavljivanje. Za ve\u010dernji rad na elektroni\u010dkim ure\u0111ajima mo\u017eete koristiti filter plavog svijetla. Ako ste gotovi s poslom, \u010ditanje knjige umjesto tipkanja po mobitelu jo\u0161 je bolje rje\u0161enje.<\/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=\"Savjeti kako pobolj\u0161ati san\" class=\"wp-image-295431\" title=\"Savjeti kako pobolj\u0161ati san\" 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>Umiruju\u0107a meditacija<\/strong> \u2013 nakon napornog dana, ponekad je te\u0161ko smiriti se i prestati razmi\u0161ljati o svemu \u0161to smo taj dan pro\u0161li. Kratka meditacija mo\u017ee nam pomo\u0107i <a aria-label=\"smanjiti razinu stresa (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">smanjiti razinu<\/span> <span style=\"color: #ff6600\">stresa<\/span><\/a> i misliti pozitivnije.<\/li><li><strong>Ograni\u010davanje kofeina nave\u010der<\/strong> \u2013 ovom stimulansu obi\u010dno je potrebno 4 \u2013 6 sati da se ukloni iz tijela. Ve\u010dernja \u0161alica espressa negativno utje\u010de na na\u0161u sposobnost da zaspimo. Svatko od nas ima druga\u010diji metabolizam i druga\u010diju osjetljivost na kofein. Netko mo\u017ee popiti kavu neposredno prije spavanja, a ipak zaspati za nekoliko minuta. Netko drugi mo\u017eda nije te sre\u0107e pa \u0107e te\u0161ko zaspati \u010dak i ako su posljednju \u0161alicu espressa popili oko podneva. Svatko bi stoga trebao unos <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofeina<\/a> ograni\u010diti prema vlastitom iskustvu.<\/li><li><strong>Ograni\u010davanje te\u0161ko probavljivih obroka i alkohola neposredno prije spavanja<\/strong> \u2013 ve\u010deramo li pr\u017eenu hranu s jednom ili nekoliko \u010da\u0161a piva, vjerojatno \u0107emo te\u0161ko mo\u0107i zaspati. Na\u0161e tijelo bit \u0107e zauzeto probavom hrane i razgradnjom alkohola, \u0161to nije idealno stanje za miran san.<\/li><li><strong>Dodaci prehrani za bolji san<\/strong> \u2013 <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezij<\/a><\/span>, popularni <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">GABA<\/span> <\/a>nootropik, adaptogeni poput <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/ashwagandha-90-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">ashwagandhe<\/span> <\/a>i melatonina naj\u010de\u0161\u0107e se koriste za op\u0107e umirivanje i bolji san, aminokiselina <a href=\"https:\/\/gymbeam.hr\/l-triptofan-gymbeam.html\" target=\"_blank\" aria-label=\"triptofan  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">triptofan<\/span> <\/a>ili slo\u017eeni<span style=\"color: #ff6600\"> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/pink-calm-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dodatak prehrani<\/a><\/span> za br\u017ee uspavljivanje koji sadr\u017ei vitamine B i ekstrakti mo\u0107nih bilja tako\u0111er mogu pomo\u0107i. <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>Ako vas zanima vi\u0161e savjeta kako lak\u0161e zaspati, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\" target=\"_blank\" aria-label=\"Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>\u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trebali bismo spavati minimalno sedam sati dnevno ovisno o tome koliko je naporan na\u0161 dnevni raspored. Kvalitetan san <strong>olak\u0161ava nam smr\u0161avjeti, br\u017ei smo na terenu, mo\u017eemo dizati te\u017ee utege tijekom treninga i op\u0107enito osje\u0107amo vi\u0161e energije, odlu\u010dniji smo i motiviraniji.<\/strong> Spavanje je po svojoj prirodi najbolji prirodni na\u010din sagorijevanja masnog tkiva i priprema za trening u jednom. Osim toga, mo\u017ee nam pomo\u0107i u sprje\u010davanju ozljeda ili bolesti i savladavanju zahtjevnog plana treninga bez ikakvih ograni\u010denja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znate li nekog tko jo\u0161 uvijek misli da je va\u017enost sna precijenjena? Ako je tako, podijelite ovaj \u010dlanak s njima. Mo\u017eda im mo\u017eete promijeniti mi\u0161ljenje.<\/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>Kako san poma\u017ee u pobolj\u0161anju sportskih performansi i mr\u0161avljenju? U ovome \u010dlanku saznajte sve va\u017ene informacije.<\/p>\n","protected":false},"author":129,"featured_media":295285,"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":[135],"tags":[6368,7184,7328,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307003","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-rast-misicne-mase-hr","10":"tag-san-hr","11":"tag-zdrav-nacin-zivota-hr","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>Spavanje: Naju\u010dinkovitiji na\u010din za podizanje energije i gubitak masnog tkiva - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kvalitetan san va\u017ean je za mr\u0161avljenje, rast mi\u0161i\u0107a i sportske performanse. 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