{"id":611877,"date":"2024-09-09T10:00:00","date_gmt":"2024-09-09T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=611877"},"modified":"2024-11-12T10:09:25","modified_gmt":"2024-11-12T09:09:25","slug":"dolezitost-magnezia-pre-sportovcov","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/","title":{"rendered":"Ako magn\u00e9zium ovplyv\u0148uje \u0161portov\u00fd v\u00fdkon, rast svalov a sp\u00e1nok?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Co_je_magnezium_a_ake_ma_funkcie_v_tele\" title=\"\u010co je magn\u00e9zium a ak\u00e9 m\u00e1 funkcie v tele?\">\u010co je magn\u00e9zium a ak\u00e9 m\u00e1 funkcie v tele?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Preco_je_magnezium_dolezite_pre_sportovcov\" title=\"Pre\u010do je magn\u00e9zium d\u00f4le\u017eit\u00e9 pre \u0161portovcov?\">Pre\u010do je magn\u00e9zium d\u00f4le\u017eit\u00e9 pre \u0161portovcov?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Ako_konkretne_sa_magnezium_podiela_na_sportovom_vykone\" title=\"Ako konkr\u00e9tne sa magn\u00e9zium podie\u013ea na \u0161portovom v\u00fdkone?\">Ako konkr\u00e9tne sa magn\u00e9zium podie\u013ea na \u0161portovom v\u00fdkone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Zlepsuje_magnezium_sportovy_vykon\" title=\"Zlep\u0161uje magn\u00e9zium \u0161portov\u00fd v\u00fdkon?\">Zlep\u0161uje magn\u00e9zium \u0161portov\u00fd v\u00fdkon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Aky_je_vplyv_magnezia_na_sportovy_vykon_a_spanok_pohladom_vedy\" title=\"Ak\u00fd je vplyv magn\u00e9zia na \u0161portov\u00fd v\u00fdkon a sp\u00e1nok poh\u013eadom vedy?\">Ak\u00fd je vplyv magn\u00e9zia na \u0161portov\u00fd v\u00fdkon a sp\u00e1nok poh\u013eadom vedy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Kolko_magnezia_potrebuje_sportovec\" title=\"Ko\u013eko magn\u00e9zia potrebuje \u0161portovec?\">Ko\u013eko magn\u00e9zia potrebuje \u0161portovec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Ako_sa_prejavuje_nedostatok_magnezia\" title=\"Ako sa prejavuje nedostatok magn\u00e9zia?\">Ako sa prejavuje nedostatok magn\u00e9zia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Mali_by_sportovci_suplementovat_magnezium\" title=\"Mali by \u0161portovci suplementova\u0165 magn\u00e9zium?\">Mali by \u0161portovci suplementova\u0165 magn\u00e9zium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Potravinove_zdroje_magnezia_pre_sportovcov\" title=\"Potravinov\u00e9 zdroje magn\u00e9zia pre \u0161portovcov\">Potravinov\u00e9 zdroje magn\u00e9zia pre \u0161portovcov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Ktore_magnezium_je_najlepsie_na_suplementaciu\" title=\"Ktor\u00e9 magn\u00e9zium je najlep\u0161ie na suplement\u00e1ciu?\">Ktor\u00e9 magn\u00e9zium je najlep\u0161ie na suplement\u00e1ciu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Kedy_uzivat_magnezium\" title=\"Kedy u\u017e\u00edva\u0165 magn\u00e9zium?\">Kedy u\u017e\u00edva\u0165 magn\u00e9zium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Mozne_vedlajsie_ucinky_pri_nadmernej_suplementacii\" title=\"Mo\u017en\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky pri nadmernej suplement\u00e1cii\">Mo\u017en\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky pri nadmernej suplement\u00e1cii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.sk\/blog\/dolezitost-magnezia-pre-sportovcov\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Magn\u00e9zium, <\/strong>ktor\u00e9 inak pozn\u00e1me ako <strong>hor\u010d\u00edk,<\/strong> je k\u013e\u00fa\u010dov\u00e1 miner\u00e1lna l\u00e1tka, potrebn\u00e1 pre chod <strong>stoviek z\u00e1kladn\u00fdch fyziologick\u00fdch procesov \u013eudsk\u00e9ho tela.<\/strong> Vedeli ste v\u0161ak, \u017ee ak pravidelne <strong>\u0161portujete, <\/strong>va\u0161e telo ho spotrebuje e\u0161te viac, ako keby ste neboli akt\u00edvni? Zap\u00e1ja sa toti\u017e do procesov, ako <strong>metabolizmus \u017eiv\u00edn,<\/strong> <strong>regener\u00e1cia svalov <\/strong>a \u010fal\u0161\u00edch, ktor\u00e9 priamo ovplyv\u0148uj\u00fa v\u00e1\u0161 \u0161portov\u00fd v\u00fdkon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostatok hor\u010d\u00edka sa odr\u00e1\u017ea nielen na tr\u00e9ningovom progrese, ale aj na zdrav\u00ed \u0161portovca. Jeho pr\u00edjem by ste tak nemali zanedb\u00e1va\u0165. Kedy ho sta\u010d\u00ed prij\u00edma\u0165 zo stravy a pre koho je vhodn\u00e9 ho suplementova\u0165?<\/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=\"Co_je_magnezium_a_ake_ma_funkcie_v_tele\"><\/span>\u010co je magn\u00e9zium a ak\u00e9 m\u00e1 funkcie v tele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Magn\u00e9zium (hor\u010d\u00edk)<\/strong><\/a> je jednou z esenci\u00e1lnych miner\u00e1lnych l\u00e1tok, bez ktor\u00fdch by na\u0161e telo prakticky <strong>nemohlo fungova\u0165. <\/strong>Je toti\u017e s\u00fa\u010das\u0165ou viac ako <strong>300 biologick\u00fdch procesov v tele. <\/strong>\u013dudsk\u00fd organizmus ho vy\u017eaduje pre spr\u00e1vnu funkciu <strong>kost\u00ed, psychiky<\/strong> \u010di dokonca aj pre samotn\u00fd proces<strong> delenia buniek. <\/strong>Hor\u010d\u00edk tak nutne potrebuje ka\u017ed\u00fd z n\u00e1s, ale \u0161portovci, ktor\u00fdm bude venovan\u00fd aj cel\u00fd dne\u0161n\u00fd \u010dl\u00e1nok, si cenia jeho \u00falohu v tele sn\u00e1\u010f e\u0161te viac, ako ostatn\u00ed. Nezaob\u00eddu sa toti\u017e bez neho procesy ako <strong>s\u0165ahovanie (kontrakcie) svalov, energetick\u00fd metabolizmus <\/strong>alebo <strong>synt\u00e9za bielkov\u00edn, <\/strong>bez ktorej by n\u00e1m okrem in\u00e9ho ner\u00e1stli svaly. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre\u010do by sa vlastne \u0161portovci a fyzicky akt\u00edvni \u013eudia mali cielene stara\u0165 o to, \u010di maj\u00fa <strong>dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka? <\/strong>Z jedn\u00e9ho podstatn\u00e9ho d\u00f4vodu \u2013<strong> <\/strong>na\u0161e telo si t\u00fato <a href=\"https:\/\/gymbeam.sk\/blog\/kompletny-sprievodca-mineralnymi-latkami-ake-funkcie-plnia-kolko-ich-prijimat-a-ako-odhalit-nedostatok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1lnu l\u00e1tku<\/a> nedok\u00e1\u017ee vytvori\u0165 sam\u00e9. Preto je len \u010disto na n\u00e1s, aby sme ho dostato\u010dne z\u00e1sobili <strong>magn\u00e9ziom zo stravy.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnes sa s\u00edce budeme venova\u0165 najm\u00e4 hor\u010d\u00edku v s\u00favislosti so<strong> \u0161portov\u00fdm v\u00fdkonom, <\/strong>ale ak v\u00e1s zauj\u00edma, ak\u00e9 s\u00fa jeho \u010fal\u0161ie funkcie v tele, ako sa prejavuje jeho nedostatok alebo \u010do jes\u0165 pre optim\u00e1lnu hladinu hor\u010d\u00edka v organizme, nevynechajte n\u00e1\u0161 \u010dl\u00e1nok<strong> <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>K\u0155\u010de, \u00fanava, podr\u00e1\u017edenos\u0165 alebo sp\u00e1nok. Na \u010do \u010fal\u0161ie m\u00e1 hor\u010d\u00edk vplyv?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-1124x750.jpg\" alt=\"Ak\u00e9 \u00fa\u010dinky m\u00e1 magn\u00e9zium?\" class=\"wp-image-611910\" title=\"Ak\u00e9 \u00fa\u010dinky m\u00e1 magn\u00e9zium?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Preco_je_magnezium_dolezite_pre_sportovcov\"><\/span>Pre\u010do je magn\u00e9zium d\u00f4le\u017eit\u00e9 pre \u0161portovcov?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e je v\u00e1m zrejme jasn\u00e9, \u017ee magn\u00e9zium je z\u00e1kladnou miner\u00e1lnou l\u00e1tkou pre \u017eivot. Pre \u0161portovcov v\u0161ak zohr\u00e1va e\u0161te d\u00f4le\u017eitej\u0161iu \u00falohu, ke\u010f\u017ee ich telo <strong>spotrebuje viac hor\u010d\u00edka <\/strong>vzh\u013eadom k vy\u0161\u0161ej fyzickej aktivite. Predstavte si hor\u010d\u00edk ako tak\u00e9 palivo v aute \u2013 \u010d\u00edm viac auto pou\u017e\u00edvate, t\u00fdm \u010dastej\u0161ie treba palivo dop\u013a\u0148a\u0165. Atl\u00e9ti maj\u00fa <strong>akt\u00edvnej\u0161\u00ed metabolizmus, <\/strong>a ke\u010f\u017ee magn\u00e9zium je s\u00fa\u010das\u0165ou mnoh\u00fdch fyziologick\u00fdch procesov v tele, <strong>m\u00ed\u0148a sa r\u00fdchlej\u0161ie. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hor\u010d\u00edk sa navy\u0161e z tela str\u00e1ca <strong>poten\u00edm.<\/strong> \u0160portovci tak maj\u00fa prirodzene <strong>v\u00e4\u010d\u0161ie straty <\/strong>ako neakt\u00edvni \u013eudia. Na to by mali myslie\u0165 najm\u00e4 <strong>vytrvalostn\u00ed atl\u00e9ti,<\/strong> ktor\u00ed tr\u00e1via dlh\u00e9 hodiny tr\u00e9ningom. Nedostatok hor\u010d\u00edka sa v\u0161ak v\u0161eobecne m\u00f4\u017ee t\u00fdka\u0165 v\u0161etk\u00fdch \u013eud\u00ed, ktor\u00ed <strong>pravidelne \u0161portuj\u00fa, <\/strong>a tak by nemali jeho pr\u00edjem zanedb\u00e1va\u0165. N\u00edzky pr\u00edjem je pritom \u010dast\u00fd aj u be\u017en\u00fdch \u013eud\u00ed \u2013 ukazuje to napr\u00edklad rozsiahla \u0161t\u00fadia, ktor\u00e1 sledovala podiel mikronutrientov v jed\u00e1lni\u010dku Eur\u00f3panov. Zistila, \u017ee napr\u00edklad 40 % Britiek a 36 % Britov vo veku 18 \u2013 60 rokov malo ni\u017e\u0161\u00ed pr\u00edjem, ako je hodnota tzv. odhadovanej priemernej potreby hor\u010d\u00edka (<em>Estimated Average Requirement<\/em> \u2013 EAR). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je pomerne probl\u00e9m, preto\u017ee n\u00edzka hladina magn\u00e9zia sa m\u00f4\u017ee prejavi\u0165 na <strong>kvalite \u0161portov\u00e9ho v\u00fdkonu<\/strong> \u2013 od <strong>zn\u00ed\u017eenia svalovej v\u00fddr\u017ee<\/strong> a\u017e po <strong>zv\u00fd\u0161en\u00fa \u00fanavu. <\/strong>Preto je d\u00f4le\u017eit\u00e9 sledova\u0165 pr\u00edjem magn\u00e9zia zo stravy a pr\u00edpadne zv\u00e1\u017ei\u0165 aj jeho suplement\u00e1ciu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15-1124x750.jpeg\" alt=\"Pre\u010do \u0161portovci potrebuj\u00fa magn\u00e9zium?\" class=\"wp-image-611926\" title=\"Pre\u010do \u0161portovci potrebuj\u00fa magn\u00e9zium?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15.jpeg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_konkretne_sa_magnezium_podiela_na_sportovom_vykone\"><\/span>Ako konkr\u00e9tne sa magn\u00e9zium podie\u013ea na \u0161portovom v\u00fdkone?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zasahuje do energetick\u00e9ho metabolizmu<\/h3>\n\n\n\n<p>Hor\u010d\u00edk je ako tak\u00fd nevidite\u013en\u00fd pomocn\u00edk, ktor\u00fd pracuje v z\u00e1kulis\u00ed na\u0161ich buniek na tom, aby telo malo <strong>dostatok energie<\/strong> a mohlo spr\u00e1vne fungova\u0165. Jeho d\u00f4le\u017eitou \u00falohou je ovplyv\u0148ova\u0165 tvorbu energie v bunk\u00e1ch a <strong>stabilizova\u0165 ATP <\/strong>\u2013 molekulu, ktor\u00e1 <strong>skladuje <\/strong>a <strong>pren\u00e1\u0161a energiu <\/strong>nevyhnutn\u00fa pre \u017eivot. V\u010faka hor\u010d\u00edku m\u00f4\u017ee telo hladko pres\u00fava\u0165 energiu formou ATP tam, kde je to pr\u00e1ve potrebn\u00e9. Star\u00e1 sa tak napr\u00edklad o <strong>dostupnos\u0165 energie pre pracuj\u00face svaly.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Okrem toho hor\u010d\u00edk pom\u00e1ha zr\u00fdchli\u0165 metabolizmus <strong>tukov, sacharidov<\/strong> a <strong>bielkov\u00edn.<\/strong> Napr\u00edklad mnoho krokov<strong> glykol\u00fdzy, <\/strong>procesu, ktor\u00fd premie\u0148a <strong>gluk\u00f3zu na palivo <\/strong>pre telo<strong>,<\/strong> nevyhnutne potrebuje pr\u00e1ve hor\u010d\u00edk. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00fd v\u00fdznam m\u00e1 optim\u00e1lna hladina hor\u010d\u00edka pre \u0161portovcov?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Telo m\u00f4\u017ee premeni\u0165 <strong>gluk\u00f3zu (cukor)<\/strong> alebo napr\u00edklad<strong> tuky<\/strong> na <strong>energiu <\/strong>a efekt\u00edvne ju vyu\u017ei\u0165 pri \u0161porte.<\/li>\n\n\n\n<li>\u0160t\u00fadie ukazuj\u00fa, \u017ee dostatok hor\u010d\u00edka m\u00e1 pozit\u00edvny vplyv na <strong>vytrvalos\u0165 <\/strong>a <strong>svalov\u00fa v\u00fddr\u017e pri dlhotrvaj\u00facich aktivit\u00e1ch. <\/strong>To ocenia najm\u00e4 be\u017eci, cyklisti a \u010fal\u0161\u00ed vytrvalostn\u00ed \u0161portovci. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>Tie\u017e s\u00favis\u00ed aj s lep\u0161\u00edmi <strong>silov\u00fdmi v\u00fdkonmi.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>Optim\u00e1lne hladiny magn\u00e9zia pom\u00e1haj\u00fa <strong>predch\u00e1dza\u0165 \u00fanave. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n\n\n\n<li>Hor\u010d\u00edk pom\u00e1ha telu z\u00edska\u0165 okam\u017eit\u00fa energiu z <strong>kreatinfosf\u00e1tu <\/strong>(v ktorom je ulo\u017een\u00fdch zhruba 60 % z\u00e1sob <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreat\u00ednu<\/a>). To je d\u00f4le\u017eit\u00e9 napr\u00edklad pri <strong>cvi\u010den\u00ed s vysokou intenzitou, <\/strong>kedy telo&nbsp;nest\u00edha obnovova\u0165 svoje z\u00e1soby ATP a potrebuje r\u00fdchlej\u0161\u00ed zdroj paliva. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,3]<\/mark><\/sup><\/li>\n<\/ul>\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=\"6177,28281,49282,57832,93832\" ><\/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<h3 class=\"wp-block-heading\">2. Je nevyhnutn\u00fd pre spr\u00e1vnu funkciu svalov<\/h3>\n\n\n\n<p>Hor\u010d\u00edk zohr\u00e1va z\u00e1sadn\u00fa \u00falohu v <strong>ka\u017edom pohybe, <\/strong>ktor\u00fd na\u0161e telo vykon\u00e1va. U\u017e viete, \u017ee v\u010faka nemu je na\u0161im svalom dostupn\u00e1 energia v podobe ATP. To v\u0161ak nie je v\u0161etko, preto\u017ee okrem toho je k\u013e\u00fa\u010dov\u00fdm hr\u00e1\u010dom aj vo<strong> svalovej kontrakcii. <\/strong>To, \u010do my vid\u00edme napr\u00edklad ako oby\u010dajn\u00e9 <strong>zdvihnutie \u010dinky na <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-bicepsy\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>biceps curl<\/strong><\/a><strong>, <\/strong>je v skuto\u010dnosti v\u00fdsledkom stiahnutia a uvo\u013enenia stoviek a\u017e tis\u00edcov svalov\u00fdch vl\u00e1kien. Hor\u010d\u00edk je jedn\u00fdm z dirigentov tohto rozsiahleho orchestra a star\u00e1 sa o to, aby bol v\u00fdsledn\u00fd pohyb <strong>hladk\u00fd <\/strong>a <strong>plynul\u00fd. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f magn\u00e9zium v tele ch\u00fdba, m\u00f4\u017eu sa objavi\u0165 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/svalove-krce-ako-im-predchadzat-a-zbavit-sa-ich\/#Co_su_krce\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">svalov\u00e9 k\u0155\u010de<\/a> \u2013 bolestiv\u00e9 a n\u00e1hle svalov\u00e9 kontrakcie, ktor\u00e9 <strong>nedok\u00e1\u017eeme kontrolova\u0165. <\/strong>K\u0155\u010de m\u00f4\u017eu ma\u0165 viacero pr\u00ed\u010din. Nedostatok hor\u010d\u00edka m\u00f4\u017ee by\u0165 jednou z nich, a tak jeho<strong> optim\u00e1lny denn\u00fd pr\u00edjem<\/strong> by mal by\u0165 s\u00fa\u010das\u0165ou ich <strong>prevencie. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem\u00f4\u017eeme zabudn\u00fa\u0165 ani na to, \u017ee t\u00e1to miner\u00e1lna l\u00e1tka m\u00e1 d\u00f4le\u017eit\u00e9 slovo aj v stavbe svalovej hmoty. Hor\u010d\u00edk je nevyhnutn\u00fd pre takmer ka\u017ed\u00fd krok <strong>svalovej synt\u00e9zy<\/strong> \u2013 procesu<strong> tvorby svalov.<\/strong> Je toti\u017e s\u00fa\u010das\u0165ou enz\u00fdmov, bez ktor\u00fdch by nemohlo doch\u00e1dza\u0165 k ich<strong> rastu.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00fd v\u00fdznam m\u00e1 optim\u00e1lna hladina hor\u010d\u00edka pre \u0161portovcov?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Star\u00e1 sa o perfektn\u00fa<strong> s\u00fahru svalov,<\/strong> \u010do je d\u00f4le\u017eit\u00e9 pre celkov\u00fa v\u00fdkonnos\u0165. Nejde len o silu, ale aj v\u00fdbu\u0161nos\u0165, r\u00fdchlos\u0165 \u010di napr\u00edklad obratnos\u0165.<\/li>\n\n\n\n<li>Dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka pom\u00e1ha <strong>predch\u00e1dza\u0165 svalov\u00fdm k\u0155\u010dom.&nbsp;<\/strong><\/li>\n\n\n\n<li>Hor\u010d\u00edk je nevyhnutn\u00fd pre efekt\u00edvne<strong> budovanie svalov.<\/strong><\/li>\n\n\n\n<li>Tie\u017e pom\u00e1ha telu a svalom lep\u0161ie <strong>regenerova\u0165. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-843x1124.jpg\" alt=\"Ak\u00fd vplyv m\u00e1 hor\u010d\u00edk na funkciu svalov?\" class=\"wp-image-611944\" title=\"Ak\u00fd vplyv m\u00e1 hor\u010d\u00edk na funkciu svalov?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">3. Star\u00e1 sa o optim\u00e1lnu rovnov\u00e1hu elektrolytov<\/h3>\n\n\n\n<p>Nech u\u017e \u0161portujete alebo sed\u00edte doma na gau\u010di, va\u0161e telo sa neust\u00e1le star\u00e1 o udr\u017eiavanie spr\u00e1vnej rovnov\u00e1hy medzi elektrolytmi. Medzi ne patr\u00ed okrem hor\u010d\u00edka e\u0161te <a href=\"https:\/\/gymbeam.sk\/draslik-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drasl\u00edk<\/a>, <strong>sod\u00edk,<\/strong> <a href=\"https:\/\/gymbeam.sk\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pnik<\/a> a <strong>chl\u00f3r. <\/strong>Ich optim\u00e1lny pomer v tele zabezpe\u010duje bezchybn\u00fa spolupr\u00e1cu medzi <strong>nervov\u00fdm syst\u00e9mom<\/strong> a <strong>svalmi. <\/strong>Hor\u010d\u00edk sa spolu s \u010fal\u0161\u00edmi elektrolytmi star\u00e1 o to, aby va\u0161e svaly reagovali spr\u00e1vne na podnety z mozgu a vykon\u00e1vali tie pohyby, ktor\u00e9 od nich chcete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1lna rovnov\u00e1ha elektrolytov je z\u00e1rove\u0148 ve\u013emi podstatn\u00e1 pre spr\u00e1vnu hydrat\u00e1ciu organizmu. Samotn\u00e9 magn\u00e9zium ovplyv\u0148uje pr\u00e1cu tzv. <strong>sod\u00edkovo-drasl\u00edkovej pumpy<\/strong>, \u010do je mechanizmus, ktor\u00fd <strong>kontroluje mno\u017estvo vody v bunk\u00e1ch. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovnako je potrebn\u00fd pre \u010dinnos\u0165 antidiuretick\u00e9ho horm\u00f3nu (ADH), ktor\u00fd m\u00e1 za \u00falohu<strong> zadr\u017eiava\u0165 vodu v tele. <\/strong>Nedostatok hor\u010d\u00edka m\u00f4\u017ee naru\u0161i\u0165 chod t\u00fdchto dvoch procesov a vies\u0165 k <strong>zv\u00fd\u0161enej strate vody a\u017e <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/ako-na-zdravie-vplyva-nedostatocny-pitny-rezim\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dehydrat\u00e1cii.<\/strong><\/a> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ak\u00fd v\u00fdznam m\u00e1 optim\u00e1lna hladina hor\u010d\u00edka pre \u0161portovcov?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pom\u00e1ha predch\u00e1dza\u0165 <strong>dehydrat\u00e1cii <\/strong>a s \u0148ou spojen\u00fdm probl\u00e9mom. Ide napr\u00edklad o bolesti hlavy, z\u00e1vrate \u010di n\u00edzky tlak. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/li>\n\n\n\n<li>Obzvl\u00e1\u0161\u0165 na pozore by mali by\u0165 <strong>\u0161portovci,<\/strong> ktor\u00ed sa venuj\u00fa dlhotrvaj\u00facim <strong>vytrvalostn\u00fdm aktivit\u00e1m <\/strong>alebo <strong>intenz\u00edvnym \u0161portom. <\/strong><\/li>\n\n\n\n<li>Pr\u00e1ve oni maj\u00fa vy\u0161\u0161ie riziko elektrolytovej nerovnov\u00e1hy, preto\u017ee sa v\u00fdznamne <strong>potia <\/strong>a prostredn\u00edctvom potu<strong> str\u00e1caj\u00fa elektrolyty, <\/strong>vr\u00e1tane hor\u010d\u00edka.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zlep\u0161uje sp\u00e1nok<\/h3>\n\n\n\n<p>Ak sami \u0161portujete, ur\u010dite viete, \u017ee po noci plnej kvalitn\u00e9ho sp\u00e1nku pod\u00e1vate podstatne<strong> lep\u0161ie \u0161portov\u00e9 v\u00fdkony, <\/strong>ako ke\u010f si idete zacvi\u010di\u0165 nevyspat\u00ed. Nedostato\u010dn\u00fd a nekvalitn\u00fd sp\u00e1nok sa toti\u017e prejavuje tak, \u017ee m\u00e1me <strong>men\u0161iu silu, r\u00fdchlos\u0165, <\/strong>ale<strong> <\/strong>aj <strong>celkov\u00fa v\u00fdkonnos\u0165. <\/strong>Navy\u0161e <strong>zvy\u0161uje riziko zranenia. <\/strong>Poctiv\u00fd no\u010dn\u00fd oddych by tak mal by\u0165 medzi hlavn\u00fdmi prioritami ka\u017ed\u00e9ho atl\u00e9ta, pokia\u013e chce pod\u00e1va\u0165 <strong>maxim\u00e1lne v\u00fdkony. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ceste za plnohodnotn\u00fdm sp\u00e1nkom sa hod\u00ed dba\u0165 aj na dostato\u010dn\u00fd pr\u00edjem hor\u010d\u00edka. Zo \u0161t\u00fadi\u00ed sa toti\u017e dozved\u00e1me, \u017ee jeho n\u00edzka hladina m\u00f4\u017ee sp\u00f4sobova\u0165 probl\u00e9my so sp\u00e1nkom. Naopak <strong>dostato\u010dn\u00fd denn\u00fd pr\u00edjem <\/strong>\u010di <strong>suplement\u00e1cia magn\u00e9zia <\/strong>ho m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165. To sa m\u00f4\u017ee prejavi\u0165 napr\u00edklad<strong> r\u00fdchlej\u0161\u00edch zasp\u00e1van\u00edm <\/strong>aj <strong>nepreru\u0161ovan\u00fdm sp\u00e1nkom<\/strong>. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s tr\u00e1pia probl\u00e9my so sp\u00e1nkom, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 hor\u010d\u00edk ako <strong>samostatn\u00fd jednozlo\u017ekov\u00fd doplnok<\/strong> alebo v r\u00e1mci <strong>komplexn\u00fdch doplnkov v\u00fd\u017eivy.<\/strong> Tak\u00fdmi s\u00fa napr\u00edklad <a href=\"https:\/\/gymbeam.sk\/sleep-relax-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sleep&amp;Relax<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/vitacalm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">VitaCalm<\/a>, ktor\u00e9 obsahuj\u00fa aj mno\u017estvo \u010fal\u0161\u00edch \u00fa\u010dinn\u00fdch l\u00e1tok. Rovnako ho m\u00f4\u017eete doplni\u0165 aj <a href=\"https:\/\/gymbeam.sk\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">melaton\u00ednom<\/a>, ktor\u00fd pom\u00e1ha so zasp\u00e1van\u00edm.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplementy s\u00fa len jedn\u00fdm dielom mozaiky kvalitnej\u0161ieho sp\u00e1nku. Ak v\u00e1s zauj\u00edma, \u010do viac pre\u0148ho m\u00f4\u017eete urobi\u0165, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-1124x749.jpg\" alt=\"Ak\u00fd vplyv m\u00e1 hor\u010d\u00edk na sp\u00e1nok?\" class=\"wp-image-611960\" title=\"Ak\u00fd vplyv m\u00e1 hor\u010d\u00edk na sp\u00e1nok?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Star\u00e1 sa o ment\u00e1lnu pohodu<\/h3>\n\n\n\n<p>Akt\u00edvny \u0161port, \u010di u\u017e profesion\u00e1lny alebo rekrea\u010dn\u00fd, dok\u00e1\u017ee by\u0165 pomerne n\u00e1ro\u010dn\u00fd na psychiku. Ide o <strong>pridan\u00fd <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>stres<\/strong><\/a> nielen pre telo, ale aj myse\u013e. \u0160portovci by tak ur\u010dite nemali svoje psychick\u00e9 zdravie odklada\u0165 na ved\u013eaj\u0161iu ko\u013eaj. Pr\u00e1ve naopak, ke\u010f sa o\u0148ho bud\u00fa<strong> pravidelne stara\u0165, <\/strong>odraz\u00ed sa to aj na ich \u0161portov\u00fdch v\u00fdkonoch.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z doteraj\u0161\u00edch v\u00fdskumov vypl\u00fdva, \u017ee aj pr\u00e1ve hor\u010d\u00edk dok\u00e1\u017ee ovplyvni\u0165 na\u0161u n\u00e1ladu a celkov\u00e9 psychick\u00e9 rozpolo\u017eenie. Pom\u00e1ha toti\u017e zn\u00ed\u017ei\u0165 tvorbu <strong>stresov\u00fdch horm\u00f3nov<\/strong> (napr. kortizol) alebo naopak podpori\u0165 tvorbu <strong>seroton\u00ednu <\/strong>\u2013 neurotransmitera, ktor\u00fd prispieva k pocitu \u0161\u0165astia a pohody. Jeho priazniv\u00fd efekt sa ukazuje dokonca aj pri <strong>\u00fazkosti <\/strong>alebo<strong> depresii.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z t\u00fdchto vlastnost\u00ed dok\u00e1\u017eu ur\u010dite \u0165a\u017ei\u0165 aj \u0161portovci. Hor\u010d\u00edk toti\u017e m\u00f4\u017ee pom\u00f4c\u0165 <strong>lep\u0161ie zn\u00e1\u0161a\u0165 n\u00e1ro\u010dn\u00e9 tr\u00e9ningy, <\/strong>zosta\u0165 <strong>pokojne\u0161\u00ed, <\/strong>ke\u010f sa potrebujeme s\u00fastredi\u0165 na v\u00fdkon a prakticky celkovo <strong>lep\u0161ie odol\u00e1va\u0165 ment\u00e1lnej z\u00e1\u0165a\u017ei spojenej so \u0161portom.&nbsp;<\/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=\"Zlepsuje_magnezium_sportovy_vykon\"><\/span>Zlep\u0161uje magn\u00e9zium \u0161portov\u00fd v\u00fdkon?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste u\u017e sami zistili, hor\u010d\u00edk m\u00e1 celkom ve\u013ek\u00e9 slovo v tom, ak\u00e9 v\u00fdkony pod\u00e1vame pri cvi\u010den\u00ed. Vo v\u00fdskumoch sa ukazuje, \u017ee najd\u00f4le\u017eitej\u0161ie je zabezpe\u010di\u0165 telu jeho<strong> optim\u00e1lnu hladinu. <\/strong>Nedostatok<strong> <\/strong>m\u00f4\u017ee ma\u0165 na svedom\u00ed hor\u0161\u00ed \u0161portov\u00e9 v\u00fdsledky a ke\u010f sa tento deficit naprav\u00ed, m\u00f4\u017ee sa to odrazi\u0165 na ich <strong>zlep\u0161en\u00ed. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea vedcov v\u0161ak ned\u00f4jde k vidite\u013enej zmene v pr\u00edpade, \u017ee suplementujeme magn\u00e9zium v \u010dase, ke\u010f ho m\u00e1me v tele dostatok. Je tak zbyto\u010dn\u00e9 myslie\u0165 si, \u017ee ke\u010f m\u00e1m dos\u0165 hor\u010d\u00edka v tele, v\u00fdrazne sa mi zlep\u0161\u00ed \u010das behu na kilometer po jednom shote magn\u00e9zia. Akon\u00e1hle je v\u0161ak na\u0161e telo v <strong>deficite (<\/strong>napr. kv\u00f4li nedostatku v strave, poteniu alebo zv\u00fd\u0161enej fyzickej aktivite)<strong>, <\/strong>jeho doplnenie zo stravy alebo suplementov n\u00e1s m\u00f4\u017ee pote\u0161i\u0165 lep\u0161ou r\u00fdchlos\u0165ou aj celkovou v\u00fdkonnos\u0165ou. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8,14]<\/mark><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-1124x749.jpg\" alt=\"Zlep\u0161uje magn\u00e9zium \u0161portov\u00fd v\u00fdkon?\" class=\"wp-image-611976\" title=\"Zlep\u0161uje magn\u00e9zium \u0161portov\u00fd v\u00fdkon?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aky_je_vplyv_magnezia_na_sportovy_vykon_a_spanok_pohladom_vedy\"><\/span>Ak\u00fd je vplyv magn\u00e9zia na \u0161portov\u00fd v\u00fdkon a sp\u00e1nok poh\u013eadom vedy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vplyv suplement\u00e1cie hor\u010d\u00edka na silu<\/h3>\n\n\n\n<p>Aby sme si uk\u00e1zali, ako konkr\u00e9tne sa m\u00f4\u017ee prejavi\u0165 u\u017e\u00edvanie magn\u00e9zia, po\u010fme sa pozrie\u0165 na britsk\u00fa \u0161t\u00fadiu, ktor\u00e1 sk\u00famala vplyv <strong>kr\u00e1tkodobej<\/strong> a<strong> dlhodobej suplement\u00e1cie <\/strong>hor\u010d\u00edka na silov\u00fd v\u00fdkon. Do v\u00fdskumu sa zapojilo <strong>13 rekrea\u010dn\u00fdch \u0161portovcov,<\/strong> z ktor\u00fdch \u010das\u0165 u\u017e\u00edvala hor\u010d\u00edk po dobu jedn\u00e9ho t\u00fd\u017ed\u0148a a zvy\u0161ok a\u017e \u0161tyri t\u00fd\u017edne. V oboch pr\u00edpadoch sa porovn\u00e1val \u00fa\u010dinok hor\u010d\u00edka s placebom. Na konci u\u017e\u00edvania sa testovala sila na<strong> bench press.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uk\u00e1zalo sa, \u017ee jednot\u00fd\u017ed\u0148ov\u00e1 suplement\u00e1cia hor\u010d\u00edkom viedla k v\u00fdznamn\u00e9mu n\u00e1rastu sily o 17,7 %. U\u017e\u00edvanie hor\u010d\u00edka po dobu \u0161tyroch t\u00fd\u017ed\u0148ov sa v\u0161ak neodrazilo na e\u0161te v\u00e4\u010d\u0161ej sile. Pod\u013ea vedcov tieto v\u00fdsledky nazna\u010duj\u00fa, \u017ee <strong>doplnenie hladiny hor\u010d\u00edka na norm\u00e1lnu \u00farove\u0148 sa m\u00f4\u017ee prejavi\u0165 na lep\u0161om v\u00fdkone. <\/strong>Ale akon\u00e1hle je u\u017e jeho mno\u017estvo v tele v optim\u00e1lnom rozmedz\u00ed, v\u00fdkon sa u\u017e \u010falej nezlep\u0161uje. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre n\u00e1s be\u017en\u00fdch smrte\u013en\u00edkov to znamen\u00e1, \u017ee ak m\u00e1me dlhodobo n\u00edzku hladinu tejto miner\u00e1lnej l\u00e1tky v tele, jeho suplement\u00e1cia \u010di v\u00fdrazne vy\u0161\u0161\u00ed pr\u00edjem v strave n\u00e1s m\u00f4\u017ee prekvapi\u0165 zv\u00fd\u0161en\u00edm v\u00fdkonu po\u010das ka\u017edodenn\u00fdch tr\u00e9ningov.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/spo-1124x749-1.jpg\" alt=\"Vplyv magn\u00e9zia na \u0161portov\u00fd v\u00fdkon\" class=\"wp-image-611993\" title=\"Vplyv magn\u00e9zia na \u0161portov\u00fd v\u00fdkon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/spo-1124x749-1.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/spo-1124x749-1-400x267.jpg 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. P\u00f4sobenie suplement\u00e1cie hor\u010d\u00edka na sp\u00e1nok<\/h3>\n\n\n\n<p>Americk\u00ed vedci vykonali tridsa\u0165ro\u010dn\u00fa \u0161t\u00fadiu, zn\u00e1mu pod n\u00e1zvom CARDIA, ktor\u00e1 sk\u00famala rizikov\u00e9 faktory srdcovo-cievnych ochoren\u00ed. V r\u00e1mci tohto v\u00fdskumu, ktor\u00e9ho sa z\u00fa\u010dastnilo zhruba 3900 \u013eud\u00ed, bola sledovan\u00e1 aj s\u00favislos\u0165 medzi <strong>hladinou hor\u010d\u00edka<\/strong> v tele, <strong>kvalitou <\/strong>a <strong>d\u013a\u017ekou sp\u00e1nku. <\/strong>Z d\u00e1t vyplynulo, \u017ee<strong> vy\u0161\u0161\u00ed pr\u00edjem hor\u010d\u00edka bol spojen\u00fd s lep\u0161ou kvalitou sp\u00e1nku. <\/strong>Najlep\u0161\u00ed sp\u00e1nok mal\u00ed t\u00ed, ktor\u00ed denne prij\u00edmali okolo 190 mg hor\u010d\u00edka na 1000 kcal \u2013 teda 380 mg pri referen\u010dnom pr\u00edjme 2000 kcal.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co sa t\u00fdka trvania sp\u00e1nku, pod\u013ea v\u00fdskumu mali \u013eudia so spom\u00ednan\u00fdm denn\u00fdm pr\u00edjmom magn\u00e9zia z\u00e1rove\u0148<strong> najdlh\u0161\u00ed sp\u00e1nok. <\/strong>Konkr\u00e9tne v porovnan\u00ed s ostatn\u00fdmi spali naj\u010dastej\u0161ie <strong>viac, ako 7 hod\u00edn denne.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010co n\u00e1m teda t\u00e1to \u0161t\u00fadia hovor\u00ed? Aby sme <strong>spali dlh\u0161ie a kvalitnej\u0161ie<\/strong>, potrebujeme n\u00e1\u0161mu telu dopria\u0165 <strong>dostato\u010dn\u00e1 d\u00e1vku hor\u010d\u00edka.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"Kolko_magnezia_potrebuje_sportovec\"><\/span>Ko\u013eko magn\u00e9zia potrebuje \u0161portovec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pod\u013ea EFSA (Eur\u00f3psky \u00farad pre bezpe\u010dnos\u0165 potrav\u00edn) je odpor\u00fa\u010dan\u00fd denn\u00fd pr\u00edjem hor\u010d\u00edka pre priemern\u00e9ho zdrav\u00e9ho \u010dloveka <strong>300 mg.<\/strong> V\u00fd\u017eivov\u00e9 odpor\u00fa\u010dania<strong> Nemeckej spolo\u010dnosti pre v\u00fd\u017eivu (DACH) <\/strong>hovoria o <strong>310 mg pre \u017eeny <\/strong>a <strong>400 mg pre mu\u017eov. <\/strong>Konkr\u00e9tne pre \u0161portovcov v\u0161ak nie je stanoven\u00e1 presn\u00e1 odpor\u00fa\u010dan\u00e1 d\u00e1vka, preto\u017ee ich potreba hor\u010d\u00edka sa l\u00ed\u0161i pod\u013ea <strong>intenzity,<\/strong> <strong>typu tr\u00e9ningu <\/strong>a \u010fal\u0161\u00edch faktorov.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4,16]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vo v\u0161eobecnosti sa v\u0161ak ud\u00e1va, \u017ee \u0161portovci potrebuj\u00fa zhruba o <strong>10 \u2013 20 % viac hor\u010d\u00edka<\/strong>, ako neakt\u00edvni \u013eudia. Ide tak o 30 \u2013 60 mg navy\u0161e. To je d\u00e1vka, ktor\u00fa n\u00e1jdeme napr\u00edklad v <strong>dvoch men\u0161\u00edch ban\u00e1noch.<\/strong> Ale ako sme si u\u017e raz povedali, potreba hor\u010d\u00edka m\u00f4\u017ee by\u0165 pri intenz\u00edvnom \u0161portovan\u00ed e\u0161te vy\u0161\u0161ia. Preto pokia\u013e chceme ma\u0165 istotu, \u017ee m\u00e1me dostato\u010dn\u00fd pr\u00edjem, oplat\u00ed sa siahnu\u0165 po <strong>dobre vstrebate\u013enej forme hor\u010d\u00edka, ako je napr\u00edklad <\/strong><a href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magn\u00e9zium chel\u00e1t.<\/strong><\/a> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/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=\"Ako_sa_prejavuje_nedostatok_magnezia\"><\/span>Ako sa prejavuje nedostatok magn\u00e9zia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f\u017ee t\u00e1to miner\u00e1lna l\u00e1tka je zapojen\u00e1 do stoviek procesov v tele, jeho deficit m\u00f4\u017ee ma\u0165 skuto\u010dne ve\u013ek\u00e9 mno\u017estvo prejavov. Ako \u0161portovec na z\u00e1klade pr\u00edznakov zist\u00ed, \u017ee mu ch\u00fdba magn\u00e9zium?&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>je unaven\u00fd a ch\u00fdba mu energia&nbsp;<\/li>\n\n\n\n<li>pod\u00e1va hor\u0161ie v\u00fdkony (silov\u00e9, vytrvalostn\u00e9 a pod.)<\/li>\n\n\n\n<li>tr\u00e1pia ho svalov\u00e9 k\u0155\u010de<\/li>\n\n\n\n<li>je nerv\u00f3zny a podr\u00e1\u017eden\u00fd<\/li>\n\n\n\n<li>m\u00e1 zhor\u0161en\u00fa kvalitu sp\u00e1nku&nbsp;<\/li>\n\n\n\n<li>hor\u0161ie regeneruje&nbsp;<\/li>\n\n\n\n<li>m\u00e1 \u010dastej\u0161ie zranenia <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2,4]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1m tr\u00e1pia niektor\u00e9 z t\u00fdchto sympt\u00f3mov, ne\u0161liapnete ved\u013ea, ke\u010f za\u010dnete suplementova\u0165 magn\u00e9zium.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-1124x749.jpg\" alt=\"Ako sa prejavuje nedostatok magn\u00e9zia? \" class=\"wp-image-612009\" title=\"Ako sa prejavuje nedostatok magn\u00e9zia? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mali_by_sportovci_suplementovat_magnezium\"><\/span>Mali by \u0161portovci suplementova\u0165 magn\u00e9zium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f ide na prv\u00fd poh\u013ead o ve\u013emi jednoduch\u00fa ot\u00e1zku, ned\u00e1 sa jednozna\u010dne poveda\u0165, \u010di by v\u0161etci \u0161portovci mali u\u017e\u00edva\u0165 doplnky v\u00fd\u017eivy s hor\u010d\u00edkom alebo nie. U\u017e v\u0161ak vieme, \u017ee hlavn\u00fdm cie\u013eom by malo by\u0165 dosta\u0165 mno\u017estvo magn\u00e9zia v tele do <strong>optim\u00e1lneho rozmedzia. <\/strong>Ktor\u00e9 faktory zvy\u0161uj\u00fa riziko jeho nedostatku?&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intenz\u00edvne <\/strong>a <strong>vytrvalostn\u00e9 aktivity.<\/strong><\/li>\n\n\n\n<li><strong>Dlh\u00fd \u010das str\u00e1ven\u00fd cvi\u010den\u00edm.<\/strong><\/li>\n\n\n\n<li>Nadmern\u00e9 <strong>potenie.<\/strong><\/li>\n\n\n\n<li>N\u00edzky podiel hor\u010d\u00edka v <strong>jed\u00e1lni\u010dku. <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup>&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa niektor\u00fd z bodov t\u00fdka aj v\u00e1s, je mo\u017en\u00e9, \u017ee suplement\u00e1cia magn\u00e9zia bude pre v\u00e1s <strong>vhodn\u00e1.<\/strong> Ale aj ke\u010f to nie je v\u00e1\u0161 pr\u00edpad, je dobr\u00e9 myslie\u0165 na to, \u017ee ako fyzicky akt\u00edvni \u013eudia ste n\u00e1chyln\u00ed na <strong>nedostatok hor\u010d\u00edka.<\/strong> Ukazuje to aj nieko\u013eko \u0161t\u00fadi\u00ed, ktor\u00e9 porovn\u00e1vaj\u00fa z\u00e1soby magn\u00e9zia v tele u <strong>\u0161portovcov <\/strong>a <strong>ne\u0161portovcov. <\/strong>\u0160portovci maj\u00fa toti\u017e v\u0161eobecne \u010dasto n\u00edzke hladiny hor\u010d\u00edka.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak neviete, do ktorej skupiny patr\u00edte vy, v\u017edy sa v prvom rade prevent\u00edvne postarajte o to, \u017ee m\u00e1te<strong> dostatok magn\u00e9zia v jed\u00e1lni\u010dku.<\/strong> Pokia\u013e pozorujte niektor\u00e9 z pr\u00edznakov nedostatku, siahnite po <strong>doplnku v\u00fd\u017eivy. <\/strong>Je mo\u017en\u00e9, \u017ee v\u00e1\u0161 organizmus spotrebuje pri \u0161porte to\u013eko hor\u010d\u00edka, \u017ee ho <strong>nesta\u010d\u00ed prij\u00edma\u0165 len stravou.<\/strong> Hor\u010d\u00edk sa oplat\u00ed suplementova\u0165 aj prevent\u00edvne, aby ste nepri\u0161li o jeho benefity, ale v\u017edy ho d\u00e1vkujte pod\u013ea <strong>pokynov v\u00fdrobcu. <\/strong>Ak chcete vedie\u0165 s istotou ako na tom ste, hladinu magn\u00e9zia spo\u013eahlivo zist\u00edte z krvn\u00fdch testov, ktor\u00e9 v\u00e1m m\u00f4\u017ee predp\u00edsa\u0165 lek\u00e1r.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-1124x843.jpg\" alt=\"Mali by \u0161portovci suplementova\u0165 magn\u00e9zium? \" class=\"wp-image-612025\" title=\"Mali by \u0161portovci suplementova\u0165 magn\u00e9zium? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Potravinove_zdroje_magnezia_pre_sportovcov\"><\/span>Potravinov\u00e9 zdroje magn\u00e9zia pre \u0161portovcov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V pr\u00edpade hor\u010d\u00edka m\u00e1me \u0161\u0165astie, \u017ee je v potravin\u00e1ch celkom bohato obsiahnut\u00fd. Preto nemus\u00ed by\u0165 tak n\u00e1ro\u010dn\u00e9 z\u00edska\u0165 ho zo stravy, ak vieme, po ktor\u00fdch potravin\u00e1ch siahnu\u0165. Ktor\u00e9 to s\u00fa?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>listov\u00e1 zelenina<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/strukoviny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">strukoviny<\/a><\/li>\n\n\n\n<li>celozrnn\u00e9 potraviny&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">orechy a semen\u00e1<\/a><\/li>\n\n\n\n<li>ban\u00e1ny a avok\u00e1do<\/li>\n<\/ul>\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\">7 potrav\u00edn bohat\u00fdch na magn\u00e9zium<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Potravina<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Obsah hor\u010d\u00edka\/100 g<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/mandle-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandle<\/a>&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">258 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/bio-tekvicove-semienka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tekvicov\u00e9 semen\u00e1<\/a>&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">500 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160pen\u00e1t&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010cerven\u00e1 fazu\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">164 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/minutove-ovsene-vlocky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovsen\u00e9 vlo\u010dky<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">129 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ban\u00e1n<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup>[18]<\/sup><\/figcaption><\/figure>\n\n\n\n<p>Ak chcete vedie\u0165 viac o tom, ako jednoducho prida\u0165 hor\u010d\u00edk do jed\u00e1lni\u010dka, pre\u010d\u00edtajte si n\u00e1\u0161 \u010fal\u0161\u00ed \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/magnezium-moze-sposobit-bolesti-svalov-a-krce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>K\u0155\u010de, \u00fanava, podr\u00e1\u017edenos\u0165 alebo sp\u00e1nok. Na \u010do \u010fal\u0161ie m\u00e1 hor\u010d\u00edk vplyv?&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ktore_magnezium_je_najlepsie_na_suplementaciu\"><\/span>Ktor\u00e9 magn\u00e9zium je najlep\u0161ie na suplement\u00e1ciu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ke\u010f chce \u0161portovec suplementova\u0165 hor\u010d\u00edk, m\u00e1 na v\u00fdber z nieko\u013ek\u00fdch mo\u017enost\u00ed, ako ho u\u017e\u00edva\u0165. M\u00f4\u017ee siahnu\u0165 po <a href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsuliach<\/a>, <a href=\"https:\/\/gymbeam.sk\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161umiv\u00fdch tablet\u00e1ch<\/a>, <a href=\"https:\/\/gymbeam.sk\/magnezium-citrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rozpustnom pr\u00e1\u0161ku<\/a> alebo dokonca koncentrovanom <a href=\"https:\/\/gymbeam.sk\/magnesium-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">shote<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ktor\u00fa z variant zvol\u00ed z\u00e1le\u017e\u00ed len na tom, \u010do komu vyhovuje. Ak v\u0161ak chcete z hor\u010d\u00edka vy\u0165a\u017ei\u0165 \u010do najviac, stoj\u00ed za to vybra\u0165 si \u010do najvhodnej\u0161iu biologick\u00fa formu. Ak\u00e9 mo\u017enosti existuj\u00fa?&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hor\u010d\u00edk vo forme <a href=\"https:\/\/gymbeam.sk\/magnezium-citrat-caps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>citr\u00e1tu<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/magnezium-malat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mal\u00e1tu<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.sk\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bisglycin\u00e1tu<\/strong><\/a> alebo <strong>lakt\u00e1tu <\/strong>patr\u00ed medzi <strong>lep\u0161ie vstrebate\u013en\u00e9 <\/strong>formy hor\u010d\u00edka.&nbsp;<\/li>\n\n\n\n<li><strong>Uhli\u010ditan, oxid <\/strong>\u010di <strong>sulf\u00e1t <\/strong>sa <strong>vstreb\u00e1vaj\u00fa hor\u0161ie.<\/strong><\/li>\n<\/ul>\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=\"Kedy_uzivat_magnezium\"><\/span>Kedy u\u017e\u00edva\u0165 magn\u00e9zium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z hor\u010d\u00edka z\u00edskate jeho benefity, nech u\u017e ho suplementujete <strong>kedyko\u013evek. <\/strong>Vo v\u0161eobecnosti je jedno, \u010di ho u\u017e\u00edvate r\u00e1no alebo ve\u010der.<strong> <\/strong>V niektor\u00fdch pr\u00edpadoch sa v\u0161ak hod\u00ed premyslie\u0165 si, kedy si doprajete svoju denn\u00fa d\u00e1vku, a tak z neho vy\u0165a\u017ei\u0165 e\u0161te viac.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ke\u010f si ho d\u00e1te<strong> po v\u00fdkone,<\/strong> pom\u00f4\u017eete telu a svalom lep\u0161ie <strong>regenerova\u0165.<\/strong><\/li>\n\n\n\n<li>Suplement\u00e1cia <strong>po\u010das v\u00fdkonu<\/strong> sa hod\u00ed najm\u00e4 pri <strong>dlhotrvaj\u00facich vytrvalostn\u00fdch aktivit\u00e1ch <\/strong>ako je beh, dlh\u00e1 jazda na bicykli alebo n\u00e1ro\u010dn\u00e1 turistika.&nbsp;<\/li>\n\n\n\n<li>D\u00e1vka magn\u00e9zia <strong>pred span\u00edm<\/strong> v\u00e1m pom\u00f4\u017ee <strong>upokoji\u0165 telo<\/strong> a<strong> zlep\u0161i\u0165 kvalitu sp\u00e1nku.&nbsp;<\/strong><\/li>\n\n\n\n<li>Pokia\u013e hor\u010d\u00edk u\u017e\u00edvate prevent\u00edvne a chcete si len udr\u017eiava\u0165 jeho zdrav\u00fa hladinu v tele, dajte si ho <strong>kedyko\u013evek v priebehu d\u0148a.<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-1124x843.jpg\" alt=\"Kedy u\u017e\u00edva\u0165 magn\u00e9zium? \" class=\"wp-image-612057\" title=\"Kedy u\u017e\u00edva\u0165 magn\u00e9zium? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mozne_vedlajsie_ucinky_pri_nadmernej_suplementacii\"><\/span>Mo\u017en\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky pri nadmernej suplement\u00e1cii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0155ta v\u00e1m hlavou ot\u00e1zka, \u010do sa stane, ak budete suplementova\u0165 hor\u010d\u00edk vtedy, ke\u010f u\u017e ho m\u00e1te v tele dostatok? Nemus\u00edte sa b\u00e1\u0165, na va\u0161e telo to nebude ma\u0165 v\u00fdrazne negat\u00edvne \u00fa\u010dinky. Nadbytok magn\u00e9zia sa toti\u017e be\u017ene vylu\u010duje z tela<strong> von mo\u010dom.<\/strong> V riziku probl\u00e9mov m\u00f4\u017eu by\u0165 \u013eudia s po\u0161kodenou funkciou obli\u010diek, preto\u017ee ich telo nest\u00edha magn\u00e9zium vylu\u010dova\u0165. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Be\u017en\u00fd zdrav\u00fd \u010dlovek sa m\u00f4\u017ee stretn\u00fa\u0165 s probl\u00e9mami po nadmernej suplement\u00e1cii hor\u010d\u00edka formou <strong>hor\u010d\u00edkov\u00fdch sol\u00ed <\/strong>(oxid, citr\u00e1t \u010di uhli\u010ditan). T\u00e1 m\u00f4\u017ee sp\u00f4sobi\u0165 <strong>hna\u010dku,<\/strong> pr\u00edpadne riziko <strong>dehydrat\u00e1cie. <\/strong>Preto ho v\u017edy u\u017e\u00edvajte v mno\u017estve, ktor\u00e9 je uveden\u00e9 na obale produktu. Ke\u010f sa n\u00e1hodou tento probl\u00e9m objav\u00ed, zn\u00ed\u017ete d\u00e1vku na polovicu a pokia\u013e probl\u00e9my pretrv\u00e1vaj\u00fa, siahnite po inej forme hor\u010d\u00edka.<strong> <\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/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=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hor\u010d\u00edk je miner\u00e1lna l\u00e1tka, ktor\u00fa nutne potrebujeme prij\u00edma\u0165 zo<strong> stravy,<\/strong> aby mohlo na\u0161e telo <strong>fungova\u0165 spr\u00e1vne.<\/strong> \u0160portovci a akt\u00edvni \u013eudia v\u0161ak maj\u00fa jeho potrebu o nie\u010do vy\u0161\u0161iu ako ne\u0161portovci. Vid\u00edme to aj na tom, \u017ee zdrav\u00e1 hladina hor\u010d\u00edka v tele sa prejavuje na kvalitnej\u0161om <strong>silovom <\/strong>aj<strong> vytrvalostnom v\u00fdkone, <\/strong>efekt\u00edvnej\u0161om <strong>raste svalov<\/strong> \u010di lep\u0161om regenera\u010dnom<strong> sp\u00e1nku.&nbsp;<\/strong>Aby sme pokryli vy\u0161\u0161ie n\u00e1roky, je d\u00f4le\u017eit\u00e9 ma\u0165<strong> dostatok magn\u00e9zia v jed\u00e1lni\u010dku.<\/strong> Rekrea\u010dn\u00ed aj profesion\u00e1lni \u0161portovci v\u0161ak urobia dobre, aj ke\u010f sa poistia u\u017e\u00edvan\u00edm<strong> suplementov s hor\u010d\u00edkom.<\/strong> Tak m\u00f4\u017eu \u00faspe\u0161ne pred\u00eds\u0165<strong> svalov\u00fdm k\u0155\u010dom, \u00fanave<\/strong> aj napr\u00edklad <strong>podr\u00e1\u017edenosti <\/strong>z nedostaku magn\u00e9zia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s \u010dl\u00e1nok zaujal, nev\u00e1hajte a zdie\u013ean\u00edm ho \u0161\u00edrte \u010falej medzi svojim priate\u013eov a zn\u00e1mych.<\/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\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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>Hor\u010d\u00edk m\u00e1 nesporn\u00e9 benefity pre ka\u017ed\u00e9ho \u0161portovca. Vedeli ste, \u017ee m\u00f4\u017ee pom\u00f4c\u0165 zlep\u0161i\u0165 \u0161portov\u00fd v\u00fdkon aj kvalitu sp\u00e1nku? Ak\u00e9 m\u00e1 \u010fal\u0161ie benefity a kedy ho suplementova\u0165 v\u00e1m prezrad\u00ed dne\u0161n\u00fd \u010dl\u00e1nok. <\/p>\n","protected":false},"author":156,"featured_media":611878,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6056,6133,6055,6069,6082],"filter_section":[],"filter_attribute":[13058,13071,13056,13064,13066,13067,13073,13068,13881,13072],"class_list":{"0":"post-611877","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-doplnky-vyzivy","9":"tag-mineraly","10":"tag-strava","11":"tag-zdravie","12":"tag-zdravy-zivotny-styl","13":"filter_attribute-kreatin","14":"filter_attribute-mentalny-vykon","15":"filter_attribute-mineralne-latky","16":"filter_attribute-ostatne-doplnky-vyzivy","17":"filter_attribute-rast-svalov","18":"filter_attribute-regeneracia","19":"filter_attribute-spanok","20":"filter_attribute-sportovy-vykon","21":"filter_attribute-zdravie-doplnky","22":"filter_attribute-znizenie-stresu","23":"h-entry","24":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako magn\u00e9zium ovplyv\u0148uje \u0161portov\u00fd v\u00fdkon, rast svalov a sp\u00e1nok? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Hor\u010d\u00edk je d\u00f4le\u017eit\u00fd pre \u0161portov\u00fd v\u00fdkon, budovanie svalov, sp\u00e1nok aj regener\u00e1ciu. 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