{"id":612634,"date":"2024-09-09T15:36:14","date_gmt":"2024-09-09T13:36:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=612634"},"modified":"2024-11-12T10:10:58","modified_gmt":"2024-11-12T09:10:58","slug":"dulezitost-magnezia-pro-sportovce","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/","title":{"rendered":"Jak magnesium ovliv\u0148uje sportovn\u00ed v\u00fdkon, r\u016fst sval\u016f a sp\u00e1nek?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Co_je_magnesium_a_jake_ma_funkce_v_tele\" title=\"Co je magnesium a jak\u00e9 m\u00e1 funkce v t\u011ble?\">Co je magnesium a jak\u00e9 m\u00e1 funkce v t\u011ble?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Proc_je_magnesium_dulezite_pro_sportovce\" title=\"Pro\u010d je magnesium d\u016fle\u017eit\u00e9 pro sportovce?\">Pro\u010d je magnesium d\u016fle\u017eit\u00e9 pro sportovce?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Jak_konkretne_se_magnesium_podili_na_sportovnim_vykonu\" title=\"Jak konkr\u00e9tn\u011b se magnesium pod\u00edl\u00ed na sportovn\u00edm v\u00fdkonu?\">Jak konkr\u00e9tn\u011b se magnesium pod\u00edl\u00ed na sportovn\u00edm v\u00fdkonu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Zlepsuje_magnesium_sportovni_vykon\" title=\"Zlep\u0161uje magnesium sportovn\u00ed v\u00fdkon?\">Zlep\u0161uje magnesium sportovn\u00ed 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.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Jaky_je_vliv_magnesia_na_sportovni_vykon_a_spanek_pohledem_vedy\" title=\"Jak\u00fd je vliv magnesia na sportovn\u00ed v\u00fdkon a sp\u00e1nek pohledem v\u011bdy?\">Jak\u00fd je vliv magnesia na sportovn\u00ed v\u00fdkon a sp\u00e1nek pohledem v\u011bdy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Kolik_magnesia_potrebuje_sportovec\" title=\"Kolik magnesia pot\u0159ebuje sportovec?\">Kolik magnesia pot\u0159ebuje sportovec?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Jak_se_projevuje_nedostatek_magnesia\" title=\"Jak se projevuje nedostatek magnesia?\">Jak se projevuje nedostatek magnesia?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Meli_by_sportovci_suplementovat_magnesium\" title=\"M\u011bli by sportovci suplementovat magnesium?\">M\u011bli by sportovci suplementovat magnesium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Potravinove_zdroje_magnesia_pro_sportovce\" title=\"Potravinov\u00e9 zdroje magnesia pro sportovce\">Potravinov\u00e9 zdroje magnesia pro sportovce<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Ktere_magnesium_je_nejlepsi_pro_suplementaci\" title=\"Kter\u00e9 magnesium je nejlep\u0161\u00ed pro suplementaci?\">Kter\u00e9 magnesium je nejlep\u0161\u00ed pro suplementaci?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Kdy_uzivat_magnesium\" title=\"Kdy u\u017e\u00edvat magnesium?\">Kdy u\u017e\u00edvat magnesium?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Mozne_nezadouci_ucinky_pri_nadmerne_suplementaci\" title=\"Mo\u017en\u00e9 ne\u017e\u00e1douc\u00ed \u00fa\u010dinky p\u0159i nadm\u011brn\u00e9 suplementaci\">Mo\u017en\u00e9 ne\u017e\u00e1douc\u00ed \u00fa\u010dinky p\u0159i nadm\u011brn\u00e9 suplementaci<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/dulezitost-magnezia-pro-sportovce\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Magnesium<\/strong>, kter\u00e9 jinak zn\u00e1me jako <strong>ho\u0159\u010d\u00edk<\/strong>, je kl\u00ed\u010dov\u00e1 miner\u00e1ln\u00ed l\u00e1tka pot\u0159ebn\u00e1 pro pr\u016fb\u011bh <strong>stovek z\u00e1kladn\u00edch fyziologick\u00fdch proces\u016f lidsk\u00e9ho t\u011bla<\/strong>. V\u011bd\u011bli jste ale, \u017ee pokud pravideln\u011b <strong>sportujete<\/strong>, va\u0161e t\u011blo ho spot\u0159ebuje je\u0161t\u011b v\u00edce, ne\u017e kdybyste nebyli aktivn\u00ed? Zapojuje se toti\u017e do proces\u016f, jako je <strong>metabolismus \u017eivin, regenerace sval\u016f<\/strong> a dal\u0161\u00ed, kter\u00e9 p\u0159\u00edmo ovliv\u0148uj\u00ed v\u00e1\u0161 sportovn\u00ed v\u00fdkon.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dostatek ho\u0159\u010d\u00edku se odr\u00e1\u017e\u00ed nejen na progresu tr\u00e9ninku, ale tak\u00e9 na zdrav\u00ed sportovce. Jeho p\u0159\u00edjem byste tak nem\u011bli zanedb\u00e1vat. Kdy sta\u010d\u00ed p\u0159ij\u00edmat ho ze stravy a pro koho je vhodn\u00e9 suplementovat jej?<\/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_magnesium_a_jake_ma_funkce_v_tele\"><\/span>Co je magnesium a jak\u00e9 m\u00e1 funkce v t\u011ble?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Magnesium (ho\u0159\u010d\u00edk)<\/strong><\/a> je jednou z esenci\u00e1ln\u00edch miner\u00e1ln\u00edch l\u00e1tek, bez kter\u00fdch by na\u0161e t\u011blo prakticky <strong>nemohlo fungovat<\/strong>. Je toti\u017e sou\u010d\u00e1st\u00ed v\u00edce ne\u017e <strong>300 biologick\u00fdch proces\u016f v t\u011ble<\/strong>. Lidsk\u00fd organismus ho pot\u0159ebuje pro spr\u00e1vnou funkci <strong>kost\u00ed, psychiky,<\/strong> \u010di dokonce i pro samotn\u00fd proces <strong>d\u011blen\u00ed bun\u011bk<\/strong>. Ho\u0159\u010d\u00edk tak nezbytn\u011b pot\u0159ebuje ka\u017ed\u00fd z n\u00e1s, ale sportovci, kter\u00fdm bude v\u011bnov\u00e1n i cel\u00fd dne\u0161n\u00ed \u010dl\u00e1nek, si cen\u00ed jeho role v t\u011ble snad je\u0161t\u011b v\u00edc ne\u017e ostatn\u00ed. Bez n\u011bj se toti\u017e neobejdou procesy jako<strong> stahov\u00e1n\u00ed (kontrakce) sval\u016f, energetick\u00fd metabolismus<\/strong> nebo <strong>synt\u00e9za b\u00edlkovin<\/strong>, bez kter\u00e9 by n\u00e1m krom\u011b jin\u00e9ho nerostly 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>Pro\u010d by se vlastn\u011b sportovci a fyzicky aktivn\u00ed lid\u00e9 m\u011bli c\u00edlen\u011b starat o to, zda maj\u00ed <strong>dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku<\/strong>? Z jednoho podstatn\u00e9ho d\u016fvodu \u2013 na\u0161e t\u011blo si tuto <a href=\"https:\/\/gymbeam.cz\/blog\/kompletni-pruvodce-mineralnimi-latkami-jake-funkce-plni-kolik-jich-prijimat-a-jak-odhalit-nedostatek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1ln\u00ed l\u00e1tku<\/a> nedok\u00e1\u017ee samo vytvo\u0159it. Proto je \u010dist\u011b na n\u00e1s, abychom ho dostate\u010dn\u011b z\u00e1sobili <strong>magnesiem ze stravy<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dnes se sice budeme v\u011bnovat zejm\u00e9na ho\u0159\u010d\u00edku v souvislosti se <strong>sportovn\u00edm v\u00fdkonem<\/strong>, ale pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 jsou jeho dal\u0161\u00ed funkce v t\u011ble, jak se projevuje jeho nedostatek nebo co j\u00edst pro optim\u00e1ln\u00ed hladinu ho\u0159\u010d\u00edku v organismu, nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. Na co dal\u0161\u00edho m\u00e1 ho\u0159\u010d\u00edk vliv?<\/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=\"Jak\u00e9 \u00fa\u010dinky m\u00e1 magnesium?\" class=\"wp-image-611910\" title=\"Jak\u00e9 \u00fa\u010dinky m\u00e1 magnesium?\" 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=\"Proc_je_magnesium_dulezite_pro_sportovce\"><\/span>Pro\u010d je magnesium d\u016fle\u017eit\u00e9 pro sportovce?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e je v\u00e1m z\u0159ejm\u011b jasn\u00e9, \u017ee magnesium je z\u00e1kladn\u00ed miner\u00e1ln\u00ed l\u00e1tkou pro \u017eivot. U sportovc\u016f v\u0161ak hraje je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed roli, jeliko\u017e jejich t\u011blo <strong>spot\u0159ebuje v\u00edce ho\u0159\u010d\u00edku<\/strong> vzhledem k vy\u0161\u0161\u00ed fyzick\u00e9 aktivit\u011b. P\u0159edstavte si ho\u0159\u010d\u00edk jako takov\u00e9 palivo v aut\u011b \u2013 \u010d\u00edm v\u00edce auto pou\u017e\u00edv\u00e1te, t\u00edm \u010dast\u011bji je t\u0159eba palivo dopl\u0148ovat. Atleti maj\u00ed <strong>aktivn\u011bj\u0161\u00ed metabolismus<\/strong>, a jeliko\u017e je magnesium sou\u010d\u00e1st\u00ed mnoha fyziologick\u00fdch proces\u016f v t\u011ble, <strong>spot\u0159ebov\u00e1v\u00e1 se rychleji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ho\u0159\u010d\u00edk se nav\u00edc z t\u011bla ztr\u00e1c\u00ed <strong>pocen\u00edm<\/strong>. Sportovci tak maj\u00ed p\u0159irozen\u011b <strong>v\u011bt\u0161\u00ed ztr\u00e1ty<\/strong> ne\u017e neaktivn\u00ed lid\u00e9. Na to by m\u011bli myslet zejm\u00e9na <strong>vytrvalostn\u00ed atleti<\/strong>, kte\u0159\u00ed tr\u00e1v\u00ed dlouh\u00e9 hodiny tr\u00e9ninkem. Nedostatek ho\u0159\u010d\u00edku se v\u0161ak obecn\u011b m\u016f\u017ee t\u00fdkat v\u0161ech lid\u00ed, kte\u0159\u00ed <strong>pravideln\u011b sportuj\u00ed<\/strong>, a tak by nem\u011bli jeho p\u0159\u00edjem zanedb\u00e1vat. N\u00edzk\u00fd p\u0159\u00edjem je p\u0159itom \u010dast\u00fd i u b\u011b\u017en\u00fdch lid\u00ed \u2013 ukazuje to nap\u0159\u00edklad rozs\u00e1hl\u00e1 studie, kter\u00e1 sledovala pod\u00edl mikronutrient\u016f v j\u00eddeln\u00ed\u010dku Evropan\u016f. Zjistila, \u017ee nap\u0159\u00edklad 40 % Britek a 36 % Brit\u016f ve v\u011bku 18\u201360 let m\u011blo ni\u017e\u0161\u00ed p\u0159\u00edjem, ne\u017e je hodnota tzv. odhadovan\u00e9 pr\u016fm\u011brn\u00e9 pot\u0159eby ho\u0159\u010d\u00edku (<em>Estimated Average Requirement<\/em> \u2013 \u200b\u200bEAR).<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je pom\u011brn\u011b probl\u00e9m, proto\u017ee n\u00edzk\u00e1 hladina ho\u0159\u010d\u00edku se m\u016f\u017ee projevit na <strong>kvalit\u011b sportovn\u00edho v\u00fdkonu<\/strong> \u2013 od <strong>sn\u00ed\u017een\u00ed svalov\u00e9 v\u00fddr\u017ee<\/strong> a\u017e po <strong>zv\u00fd\u0161enou \u00fanavu<\/strong>. Proto je d\u016fle\u017eit\u00e9 sledovat p\u0159\u00edjem magnesia ze stravy a p\u0159\u00edpadn\u011b zv\u00e1\u017eit i jeho suplementaci.<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=\"Pro\u010d sportovci pot\u0159ebuj\u00ed magnesium?\" class=\"wp-image-611926\" title=\"Pro\u010d sportovci pot\u0159ebuj\u00ed magnesium?\" 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=\"Jak_konkretne_se_magnesium_podili_na_sportovnim_vykonu\"><\/span>Jak konkr\u00e9tn\u011b se magnesium pod\u00edl\u00ed na sportovn\u00edm v\u00fdkonu?<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 metabolismu<\/h3>\n\n\n\n<p>Ho\u0159\u010d\u00edk je jako takov\u00fd neviditeln\u00fd pomocn\u00edk, kter\u00fd pracuje v z\u00e1kulis\u00ed na\u0161ich bun\u011bk na tom, aby t\u011blo m\u011blo <strong>dostatek energie<\/strong> a mohlo spr\u00e1vn\u011b fungovat. Jeho d\u016fle\u017eit\u00fdm \u00fakolem je ovliv\u0148ovat tvorbu energie v bu\u0148k\u00e1ch a <strong>stabilizovat ATP<\/strong> \u2013 molekulu, kter\u00e1 <strong>skladuje<\/strong> a <strong>p\u0159en\u00e1\u0161\u00ed energii<\/strong> nezbytnou pro \u017eivot. D\u00edky ho\u0159\u010d\u00edku m\u016f\u017ee t\u011blo hladce p\u0159esouvat energii formou ATP tam, kde je to pr\u00e1v\u011b zapot\u0159eb\u00ed. Star\u00e1 se tak nap\u0159\u00edklad o <strong>dostupnost energie pro pracuj\u00edc\u00ed 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>Krom\u011b toho ho\u0159\u010d\u00edk pom\u00e1h\u00e1 zrychlit metabolismus <strong>tuk\u016f, sacharid\u016f a b\u00edlkovin<\/strong>. Nap\u0159\u00edklad mnoho krok\u016f <strong>glykol\u00fdzy<\/strong>, procesu, kter\u00fd p\u0159em\u011b\u0148uje <strong>gluk\u00f3zu na palivo<\/strong> pro t\u011blo, nutn\u011b pot\u0159ebuje pr\u00e1v\u011b ho\u0159\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\">Jak\u00fd v\u00fdznam m\u00e1 optim\u00e1ln\u00ed hladina ho\u0159\u010d\u00edku pro sportovce?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u011blo m\u016f\u017ee p\u0159em\u011bnit <strong>gluk\u00f3zu (cukr)<\/strong> nebo t\u0159eba <strong>tuky<\/strong> na <strong>energii<\/strong> a efektivn\u011b ji vyu\u017e\u00edt p\u0159i sportu.<\/li>\n\n\n\n<li>Studie ukazuj\u00ed, \u017ee dostatek ho\u0159\u010d\u00edku m\u00e1 pozitivn\u00ed vliv na <strong>vytrvalost<\/strong> a <strong>svalovou v\u00fddr\u017e p\u0159i dlouhotrvaj\u00edc\u00edch aktivit\u00e1ch<\/strong>. To ocen\u00ed zejm\u00e9na b\u011b\u017eci, cyklist\u00e9 a dal\u0161\u00ed vytrvalostn\u00ed sportovci.<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>Tak\u00e9 souvis\u00ed i s lep\u0161\u00edmi <strong>silov\u00fdmi v\u00fdkony.<\/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\u00e1ln\u00ed hladiny magnesia pom\u00e1haj\u00ed <strong>p\u0159edch\u00e1zet \u00fanav\u011b<\/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>Ho\u0159\u010d\u00edk pom\u00e1h\u00e1 t\u011blu z\u00edskat okam\u017eitou energii z <strong>kreatinfosf\u00e1tu<\/strong> (ve kter\u00e9m je ulo\u017eeno zhruba 60 % z\u00e1sob <a href=\"https:\/\/gymbeam.cz\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatinu<\/a>). To je d\u016fle\u017eit\u00e9 nap\u0159\u00edklad p\u0159i <strong>cvi\u010den\u00ed s vysokou intenzitou<\/strong>, kdy t\u011blo nest\u00edh\u00e1 obnovovat sv\u00e9 z\u00e1soby ATP a pot\u0159ebuje rychlej\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=\"62779,43903,60667,96451,82507,5380,30162,33496,96091,93832,69676,28281,49282,37915,36685,29945,65044,29401\" ><\/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 nezbytn\u00fd pro spr\u00e1vnou funkci sval\u016f<\/h3>\n\n\n\n<p>Ho\u0159\u010d\u00edk hraje z\u00e1sadn\u00ed roli p\u0159i <strong>ka\u017ed\u00e9m pohybu<\/strong>, kter\u00fd na\u0161e t\u011blo vykon\u00e1v\u00e1. U\u017e v\u00edte, \u017ee d\u00edky n\u011bmu je na\u0161im sval\u016fm dostupn\u00e1 energie v podob\u011b ATP. To ov\u0161em nen\u00ed v\u0161echno, proto\u017ee krom\u011b toho je kl\u00ed\u010dov\u00fdm hr\u00e1\u010dem i p\u0159i <strong>svalov\u00e9 kontrakci<\/strong>. To, co my vid\u00edme nap\u0159\u00edklad jako oby\u010dejn\u00e9 <strong>zvednut\u00ed \u010dinky na <a href=\"https:\/\/gymbeam.cz\/blog\/seznam-cviku-bicepsy\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">biceps curl<\/a><\/strong>, je ve skute\u010dnosti v\u00fdsledkem sta\u017een\u00ed a uvoln\u011bn\u00ed stovek a\u017e tis\u00edc\u016f svalov\u00fdch vl\u00e1ken. Ho\u0159\u010d\u00edk je jedn\u00edm z dirigent\u016f tohoto rozs\u00e1hl\u00e9ho orchestru a star\u00e1 se o to, aby byl 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>Kdy\u017e magnesium v \u200b\u200bt\u011ble chyb\u00ed, mohou se objevit <a href=\"https:\/\/gymbeam.cz\/blog\/svalove-krece-jak-jim-predchazet-a-zbavit-se-jich\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">svalov\u00e9 k\u0159e\u010de<\/a> \u2013 bolestiv\u00e9 a n\u00e1hl\u00e9 svalov\u00e9 kontrakce, kter\u00e9 <strong>nedok\u00e1\u017eeme kontrolovat<\/strong>. K\u0159e\u010de mohou m\u00edt n\u011bkolik p\u0159\u00ed\u010din. Nedostatek ho\u0159\u010d\u00edku m\u016f\u017ee b\u00fdt jednou z nich, a tak by m\u011bl b\u00fdt jeho <strong>optim\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem<\/strong> sou\u010d\u00e1st\u00ed jejich <strong>prevence<\/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\u016f\u017eeme zapomenout ani na to, \u017ee tato miner\u00e1ln\u00ed l\u00e1tka m\u00e1 d\u016fle\u017eit\u00fd v\u00fdznam tak\u00e9 p\u0159i stavb\u011b svalov\u00e9 hmoty. Ho\u0159\u010d\u00edk je nezbytn\u00fd pro t\u00e9m\u011b\u0159 ka\u017ed\u00fd krok <strong>svalov\u00e9 synt\u00e9zy<\/strong> \u2013 procesu <strong>tvorby sval\u016f<\/strong>. Je toti\u017e sou\u010d\u00e1st\u00ed enzym\u016f, bez kter\u00fdch by nemohlo doch\u00e1zet k jejich r\u016fstu.<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\">Jak\u00fd v\u00fdznam m\u00e1 optim\u00e1ln\u00ed hladina ho\u0159\u010d\u00edku pro sportovce?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Star\u00e1 se o perfektn\u00ed <strong>souhru sval\u016f<\/strong>, co\u017e je d\u016fle\u017eit\u00e9 pro celkovou v\u00fdkonnost. Nejde jen o s\u00edlu, ale tak\u00e9 v\u00fdbu\u0161nost, rychlost \u010di t\u0159eba obratnost.<\/li>\n\n\n\n<li>Dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku pom\u00e1h\u00e1 <strong>p\u0159edch\u00e1zet svalov\u00fdm k\u0159e\u010d\u00edm.<\/strong><\/li>\n\n\n\n<li>Ho\u0159\u010d\u00edk je nezbytn\u00fd pro efektivn\u00ed <strong>budov\u00e1n\u00ed sval\u016f<\/strong>.<\/li>\n\n\n\n<li>Tak\u00e9 pom\u00e1h\u00e1 t\u011blu a sval\u016fm l\u00e9pe <strong>regenerovat<\/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=\"Jak\u00fd vliv m\u00e1 ho\u0159\u010d\u00edk na funkci sval\u016f?\" class=\"wp-image-611944\" title=\"Jak\u00fd vliv m\u00e1 ho\u0159\u010d\u00edk na funkci sval\u016f?\" 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 se o optim\u00e1ln\u00ed rovnov\u00e1hu elektrolyt\u016f<\/h3>\n\n\n\n<p>A\u0165 u\u017e sportujete, nebo sed\u00edte doma na gau\u010di, va\u0161e t\u011blo neust\u00e1le pe\u010duje o udr\u017eov\u00e1n\u00ed spr\u00e1vn\u00e9 rovnov\u00e1hy mezi elektrolyty. Mezi n\u011b pat\u0159\u00ed krom\u011b ho\u0159\u010d\u00edku je\u0161t\u011b <a href=\"https:\/\/gymbeam.cz\/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.cz\/vapnik\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v\u00e1pn\u00edk<\/a> a <strong>chl\u00f3r<\/strong>. Jejich optim\u00e1ln\u00ed pom\u011br v t\u011ble zaji\u0161\u0165uje bezchybnou spolupr\u00e1ci mezi <strong>nervov\u00fdm syst\u00e9mem<\/strong> a <strong>svaly<\/strong>. Ho\u0159\u010d\u00edk se spolu s dal\u0161\u00edmi elektrolyty star\u00e1 o to, aby va\u0161e svaly reagovaly spr\u00e1vn\u011b na podn\u011bty z mozku a prov\u00e1d\u011bly ty pohyby, kter\u00e9 od nich chcete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optim\u00e1ln\u00ed rovnov\u00e1ha elektrolyt\u016f je z\u00e1rove\u0148 velmi podstatn\u00e1 pro spr\u00e1vnou hydrataci organismu. Samotn\u00e9 magnesium ovliv\u0148uje pr\u00e1ci tzv. <strong>sodno-draseln\u00e9 pumpy<\/strong>, co\u017e je mechanismus, kter\u00fd <strong>kontroluje mno\u017estv\u00ed vody v bu\u0148k\u00e1ch<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rovn\u011b\u017e je pot\u0159ebn\u00fd pro \u010dinnost antidiuretick\u00e9ho hormonu (ADH), kter\u00fd m\u00e1 za \u00fakol <strong>zadr\u017eovat vodu v t\u011ble<\/strong>. Nedostatek ho\u0159\u010d\u00edku m\u016f\u017ee naru\u0161it chod t\u011bchto dvou proces\u016f a v\u00e9st ke <strong>zv\u00fd\u0161en\u00e9 ztr\u00e1t\u011b vody a\u017e <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dehydrataci<\/a><\/strong>.<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\">Jak\u00fd v\u00fdznam m\u00e1 optim\u00e1ln\u00ed hladina ho\u0159\u010d\u00edku pro sportovce?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pom\u00e1h\u00e1 p\u0159edch\u00e1zet <strong>dehydrataci<\/strong> a s n\u00ed spojen\u00fdm probl\u00e9m\u016fm. Jedn\u00e1 se nap\u0159\u00edklad o bolesti hlavy, z\u00e1vrat\u011b \u010di n\u00edzk\u00fd 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\u0161t\u011b na pozoru by se m\u011bli m\u00edt <strong>sportovci<\/strong>, kte\u0159\u00ed se v\u011bnuj\u00ed dlouhotrvaj\u00edc\u00edm <strong>vytrvalostn\u00edm aktivit\u00e1m<\/strong> nebo <strong>intenzivn\u00edm sport\u016fm<\/strong>.<\/li>\n\n\n\n<li>Pr\u00e1v\u011b oni maj\u00ed vy\u0161\u0161\u00ed riziko elektrolytov\u00e9 nerovnov\u00e1hy, nebo\u0165 se v\u00fdznamn\u011b <strong>pot\u00ed<\/strong> a prost\u0159ednictv\u00edm potu <strong>ztr\u00e1cej\u00ed elektrolyty<\/strong>, v\u010detn\u011b ho\u0159\u010d\u00edku.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zlep\u0161uje sp\u00e1nek<\/h3>\n\n\n\n<p>Pokud sami sportujete, ur\u010dit\u011b v\u00edte, \u017ee po noci pln\u00e9 kvalitn\u00edho sp\u00e1nku pod\u00e1v\u00e1te podstatn\u011b <strong>lep\u0161\u00ed sportovn\u00ed v\u00fdkony<\/strong>, ne\u017e kdy\u017e si jdete zacvi\u010dit nevyspal\u00ed. Nedostate\u010dn\u00fd a nekvalitn\u00ed sp\u00e1nek se toti\u017e projevuje tak, \u017ee m\u00e1me <strong>men\u0161\u00ed s\u00edlu,<\/strong> <strong>rychlost<\/strong>, ale tak\u00e9 celkovou v\u00fdkonnost. Nav\u00edc <strong>zvy\u0161uje riziko zran\u011bn\u00ed<\/strong>. Poctiv\u00fd no\u010dn\u00ed odpo\u010dinek by tak m\u011bl b\u00fdt mezi hlavn\u00edmi prioritami ka\u017ed\u00e9ho atleta, pokud chce pod\u00e1vat <strong>maxim\u00e1ln\u00ed 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 cest\u011b k plnohodnotn\u00e9mu sp\u00e1nku je vhodn\u00e9 db\u00e1t i na dostate\u010dn\u00fd p\u0159\u00edjem ho\u0159\u010d\u00edku. Ze studi\u00ed se toti\u017e dozv\u00edd\u00e1me, \u017ee jeho n\u00edzk\u00e1 hladina m\u016f\u017ee zp\u016fsobovat probl\u00e9my se sp\u00e1nkem. Naopak <strong>dostate\u010dn\u00fd denn\u00ed p\u0159\u00edjem<\/strong> \u010di <strong>suplementace ho\u0159\u010d\u00edku<\/strong> jej m\u016f\u017ee pomoci zlep\u0161it. To se m\u016f\u017ee projevit nap\u0159\u00edklad <strong>rychlej\u0161\u00edm us\u00edn\u00e1n\u00edm<\/strong> i <strong>nep\u0159eru\u0161ovan\u00fdm sp\u00e1nkem<\/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>Pokud v\u00e1s tr\u00e1p\u00ed probl\u00e9my se sp\u00e1nkem, m\u016f\u017eete vyzkou\u0161et ho\u0159\u010d\u00edk jako <strong>samostatn\u00fd jednoslo\u017ekov\u00fd dopln\u011bk<\/strong> nebo v r\u00e1mci <strong>komplexn\u00edch dopl\u0148k\u016f stravy<\/strong>. T\u011bmi jsou nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/sleep-relax-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sleep&amp;Relax<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/vitacalm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">VitaCalm<\/a>, kter\u00e9 obsahuj\u00ed i \u200b\u200b\u0159adu dal\u0161\u00edch \u00fa\u010dinn\u00fdch l\u00e1tek. Rovn\u011b\u017e jej m\u016f\u017eete doplnit i <a href=\"https:\/\/gymbeam.cz\/melatonin-gymbeam.html\" class=\"ek-link\">melatoninem<\/a>, kter\u00fd pom\u00e1h\u00e1 s us\u00edn\u00e1n\u00edm.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dopl\u0148ky stravy jsou jen jedn\u00edm d\u00edlem mozaiky kvalitn\u011bj\u0161\u00edho sp\u00e1nku. Pokud v\u00e1s zaj\u00edm\u00e1, co v\u00edc pro n\u011bj m\u016f\u017eete ud\u011blat, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/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=\"Jak\u00fd vliv m\u00e1 ho\u0159\u010d\u00edk na sp\u00e1nek?\" class=\"wp-image-611960\" title=\"Jak\u00fd vliv m\u00e1 ho\u0159\u010d\u00edk na sp\u00e1nek?\" 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. Pe\u010duje o ment\u00e1ln\u00ed pohodu<\/h3>\n\n\n\n<p>Aktivn\u00ed sport, a\u0165 u\u017e profesion\u00e1ln\u00ed, nebo rekrea\u010dn\u00ed, dok\u00e1\u017ee b\u00fdt pom\u011brn\u011b n\u00e1ro\u010dn\u00fd na psychiku. Jedn\u00e1 se o <strong>p\u0159idan\u00fd <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stres<\/a><\/strong> nejen pro t\u011blo, ale tak\u00e9 mysl. Sportovci by tak ur\u010dit\u011b nem\u011bli sv\u00e9 psychick\u00e9 zdrav\u00ed odkl\u00e1dat na vedlej\u0161\u00ed kolej. Pr\u00e1v\u011b naopak, kdy\u017e se o n\u011bj budou <strong>pravideln\u011b starat<\/strong>, odraz\u00ed se to i na jejich sportovn\u00edch v\u00fdkonech.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dosavadn\u00edch v\u00fdzkum\u016f vypl\u00fdv\u00e1, \u017ee pr\u00e1v\u011b i ho\u0159\u010d\u00edk dok\u00e1\u017ee ovlivnit na\u0161i n\u00e1ladu a celkov\u00e9 psychick\u00e9 rozpolo\u017een\u00ed. Pom\u00e1h\u00e1 toti\u017e sn\u00ed\u017eit tvorbu <strong>stresov\u00fdch hormon\u016f<\/strong> (nap\u0159. kortizolu), nebo naopak podpo\u0159it tvorbu <strong>serotoninu<\/strong> \u2013 neurotransmiteru, kter\u00fd p\u0159isp\u00edv\u00e1 k pocitu \u0161t\u011bst\u00ed a pohody. Jeho p\u0159\u00edzniv\u00fd efekt se ukazuje dokonce i p\u0159i <strong>\u00fazkosti<\/strong> nebo <strong>depresi<\/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\u011bchto vlastnost\u00ed mohou ur\u010dit\u011b t\u011b\u017eit i sportovci. Ho\u0159\u010d\u00edk toti\u017e m\u016f\u017ee pomoci <strong>l\u00e9pe sn\u00e1\u0161et n\u00e1ro\u010dn\u00e9 tr\u00e9ninky<\/strong>, z\u016fstat <strong>klidn\u011bj\u0161\u00ed<\/strong>, kdy\u017e se pot\u0159ebujeme soust\u0159edit na v\u00fdkon a prakticky celkov\u011b <strong>l\u00e9pe odol\u00e1vat ment\u00e1ln\u00ed z\u00e1t\u011b\u017ei spojen\u00e9 se sportem.<\/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_magnesium_sportovni_vykon\"><\/span>Zlep\u0161uje magnesium sportovn\u00ed v\u00fdkon?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak jste ji\u017e sami zjistili, ho\u0159\u010d\u00edk m\u00e1 docela velk\u00fd pod\u00edl na tom, jak\u00e9 v\u00fdkony pod\u00e1v\u00e1me p\u0159i cvi\u010den\u00ed. Ve v\u00fdzkumech se ukazuje, \u017ee nejd\u016fle\u017eit\u011bj\u0161\u00ed je zajistit t\u011blu jeho <strong>optim\u00e1ln\u00ed hladinu<\/strong>. Nedostatek ho\u0159\u010d\u00edku m\u016f\u017ee m\u00edt na sv\u011bdom\u00ed hor\u0161\u00ed sportovn\u00ed v\u00fdsledky, a kdy\u017e se tento deficit naprav\u00ed, m\u016f\u017ee se to odrazit na jejich <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>Podle v\u011bdc\u016f v\u0161ak nedojde k viditeln\u00e9 zm\u011bn\u011b v p\u0159\u00edpad\u011b, \u017ee suplementujeme magnesium v \u200b\u200bdob\u011b, kdy ho m\u00e1me v t\u011ble dostatek. Je tak zbyte\u010dn\u00e9 myslet si, \u017ee kdy\u017e m\u00e1me dost ho\u0159\u010d\u00edku v t\u011ble, v\u00fdrazn\u011b se n\u00e1m zlep\u0161\u00ed \u010das b\u011bhu na kilometr po jednom shotu magnesia. Jakmile je v\u0161ak na\u0161e t\u011blo v <strong>deficitu<\/strong> (nap\u0159. kv\u016fli nedostatku ve strav\u011b, pocen\u00ed nebo zv\u00fd\u0161en\u00e9 fyzick\u00e9 aktivit\u011b), jeho dopln\u011bn\u00ed ze stravy nebo dopl\u0148k\u016f stravy n\u00e1s m\u016f\u017ee pot\u011b\u0161it lep\u0161\u00ed rychlost\u00ed i celkovou v\u00fdkonnost\u00ed.<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 magnesium sportovn\u00ed v\u00fdkon?\" class=\"wp-image-611976\" title=\"Zlep\u0161uje magnesium sportovn\u00ed 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=\"Jaky_je_vliv_magnesia_na_sportovni_vykon_a_spanek_pohledem_vedy\"><\/span>Jak\u00fd je vliv magnesia na sportovn\u00ed v\u00fdkon a sp\u00e1nek pohledem v\u011bdy?<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. Vliv suplementace ho\u0159\u010d\u00edku na s\u00edlu<\/h3>\n\n\n\n<p>Abychom si uk\u00e1zali, jak konkr\u00e9tn\u011b se m\u016f\u017ee projevit u\u017e\u00edv\u00e1n\u00ed ho\u0159\u010d\u00edku, poj\u010fme se pod\u00edvat na britskou studii, kter\u00e1 zkoumala vliv <strong>kr\u00e1tkodob\u00e9<\/strong> a <strong>dlouhodob\u00e9 suplementace<\/strong> ho\u0159\u010d\u00edku na silov\u00fd v\u00fdkon. Do v\u00fdzkumu se zapojilo <strong>13 rekrea\u010dn\u00edch sportovc\u016f,<\/strong> z nich\u017e \u010d\u00e1st u\u017e\u00edvala ho\u0159\u010d\u00edk po dobu jednoho t\u00fddne a zbytek a\u017e \u010dty\u0159i t\u00fddny. V obou p\u0159\u00edpadech byl srovn\u00e1v\u00e1n \u00fa\u010dinek ho\u0159\u010d\u00edku s placebem. Na konci u\u017e\u00edv\u00e1n\u00ed byla testov\u00e1na s\u00edla p\u0159i <strong>bench pressu<\/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 se, \u017ee jednot\u00fddenn\u00ed suplementace ho\u0159\u010d\u00edku vedla k v\u00fdznamn\u00e9mu n\u00e1r\u016fstu s\u00edly o 17,7 %. U\u017e\u00edv\u00e1n\u00ed ho\u0159\u010d\u00edku po dobu \u010dty\u0159 t\u00fddn\u016f se v\u0161ak neodrazilo na je\u0161t\u011b v\u011bt\u0161\u00ed s\u00edle. Podle v\u011bdc\u016f tyto v\u00fdsledky nazna\u010duj\u00ed, \u017ee <strong>dopln\u011bn\u00ed hladiny ho\u0159\u010d\u00edku na norm\u00e1ln\u00ed \u00farove\u0148 se m\u016f\u017ee projevit na lep\u0161\u00edm v\u00fdkonu<\/strong>. Ale jakmile je ji\u017e jeho mno\u017estv\u00ed v t\u011ble v optim\u00e1ln\u00edm rozmez\u00ed, v\u00fdkon se ji\u017e d\u00e1le 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>Pro n\u00e1s b\u011b\u017en\u00e9 smrteln\u00edky to znamen\u00e1, \u017ee m\u00e1me-li dlouhodob\u011b n\u00edzkou hladinu t\u00e9to miner\u00e1ln\u00ed l\u00e1tky v t\u011ble, jej\u00ed suplementace \u010di v\u00fdrazn\u011b vy\u0161\u0161\u00ed p\u0159\u00edjem ve strav\u011b n\u00e1s m\u016f\u017ee p\u0159ekvapit zv\u00fd\u0161en\u00edm v\u00fdkonu b\u011bhem ka\u017edodenn\u00edch tr\u00e9nink\u016f.<\/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=\"Vliv magnesia na sportovn\u00ed v\u00fdkon\" class=\"wp-image-611993\" title=\"Vliv magnesia na sportovn\u00ed 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\u016fsoben\u00ed suplementace ho\u0159\u010d\u00edku na sp\u00e1nek<\/h3>\n\n\n\n<p>Ameri\u010dt\u00ed v\u011bdci provedli t\u0159icetiletou studii, zn\u00e1mou pod n\u00e1zvem CARDIA, kter\u00e1 zkoumala rizikov\u00e9 faktory srde\u010dn\u011b-c\u00e9vn\u00edch onemocn\u011bn\u00ed. V r\u00e1mci tohoto v\u00fdzkumu, kter\u00e9ho se z\u00fa\u010dastnilo zhruba 3 900 lid\u00ed, byla sledov\u00e1na i souvislost mezi <strong>hladinou ho\u0159\u010d\u00edku<\/strong> v t\u011ble, <strong>kvalitou<\/strong> a <strong>d\u00e9lkou sp\u00e1nku<\/strong>. Z dat vyplynulo, \u017ee <strong>vy\u0161\u0161\u00ed p\u0159\u00edjem ho\u0159\u010d\u00edku byl spojen s lep\u0161\u00ed kvalitou sp\u00e1nku<\/strong>. Nejlep\u0161\u00ed sp\u00e1nek m\u011bli ti, kte\u0159\u00ed denn\u011b p\u0159ij\u00edmali kolem 190 mg ho\u0159\u010d\u00edku na 1 000 kcal \u2013 tedy 380 mg p\u0159i referen\u010dn\u00edm p\u0159\u00edjmu 2 000 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co se t\u00fdk\u00e1 doby trv\u00e1n\u00ed sp\u00e1nku, podle v\u00fdzkumu m\u011bli lid\u00e9 se zmi\u0148ovan\u00fdm denn\u00edm p\u0159\u00edjmem magnesia z\u00e1rove\u0148 <strong>nejdel\u0161\u00ed sp\u00e1nek<\/strong>. Konkr\u00e9tn\u011b ve srovn\u00e1n\u00ed s ostatn\u00edmi spali nej\u010dast\u011bji <strong>v\u00edce ne\u017e 7 hodin denn\u011b<\/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>Co n\u00e1m tedy tato studie \u0159\u00edk\u00e1? Abychom <strong>spali d\u00e9le a kvalitn\u011bji<\/strong>, pot\u0159ebujeme na\u0161emu t\u011blu dop\u0159\u00e1vat <strong>dostate\u010dnou d\u00e1vku ho\u0159\u010d\u00edku<\/strong>.<\/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=\"Kolik_magnesia_potrebuje_sportovec\"><\/span>Kolik magnesia pot\u0159ebuje sportovec?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podle EFSA (Evropsk\u00fd \u00fa\u0159ad pro bezpe\u010dnost potravin) je doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem ho\u0159\u010d\u00edku pro pr\u016fm\u011brn\u00e9ho zdrav\u00e9ho \u010dlov\u011bka <strong>300 mg<\/strong>. V\u00fd\u017eivov\u00e1 doporu\u010den\u00ed <strong>N\u011bmeck\u00e9 spole\u010dnosti pro v\u00fd\u017eivu (DACH)<\/strong> hovo\u0159\u00ed o <strong>310 mg pro \u017eeny<\/strong> a <strong>400 mg pro mu\u017ee<\/strong>. Konkr\u00e9tn\u011b pro sportovce v\u0161ak nen\u00ed stanovena p\u0159esn\u00e1 doporu\u010den\u00e1 d\u00e1vka, proto\u017ee jejich pot\u0159eba ho\u0159\u010d\u00edku se li\u0161\u00ed podle <strong>intenzity, typu tr\u00e9ninku<\/strong> a dal\u0161\u00edch faktor\u016f.<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>Obecn\u011b se v\u0161ak ud\u00e1v\u00e1, \u017ee sportovci pot\u0159ebuj\u00ed zhruba o <strong>10\u201320 % v\u00edce ho\u0159\u010d\u00edku<\/strong> ne\u017e neaktivn\u00ed lid\u00e9. Jedn\u00e1 se tak o 30\u201360 mg nav\u00edc. To je d\u00e1vka, kterou najdeme nap\u0159\u00edklad ve <strong>dvou men\u0161\u00edch ban\u00e1nech<\/strong>. Ale jak jsme si u\u017e jednou \u0159ekli, pot\u0159eba ho\u0159\u010d\u00edku m\u016f\u017ee b\u00fdt p\u0159i intenzivn\u00edm sportov\u00e1n\u00ed je\u0161t\u011b vy\u0161\u0161\u00ed. Proto pokud chceme m\u00edt jistotu, \u017ee m\u00e1me dostate\u010dn\u00fd p\u0159\u00edjem, vyplat\u00ed se s\u00e1hnout po <strong>dob\u0159e vst\u0159ebateln\u00e9 form\u011b ho\u0159\u010d\u00edku, jako je nap\u0159\u00edklad <a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chel\u00e1t ho\u0159\u010d\u00edku<\/a><\/strong>. <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=\"Jak_se_projevuje_nedostatek_magnesia\"><\/span>Jak se projevuje nedostatek magnesia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeliko\u017e je tato miner\u00e1ln\u00ed l\u00e1tka zapojena do stovek proces\u016f v t\u011ble, jej\u00ed deficit m\u016f\u017ee m\u00edt skute\u010dn\u011b velk\u00e9 mno\u017estv\u00ed projev\u016f. Na z\u00e1klad\u011b jak\u00fdch p\u0159\u00edznak\u016f sportovec zjist\u00ed, \u017ee mu chyb\u00ed magnesium?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>je unaven\u00fd a chyb\u00ed mu energie<\/li>\n\n\n\n<li>pod\u00e1v\u00e1 hor\u0161\u00ed v\u00fdkony (silov\u00e9, vytrvalostn\u00ed apod.)<\/li>\n\n\n\n<li>tr\u00e1p\u00ed ho svalov\u00e9 k\u0159e\u010de<\/li>\n\n\n\n<li>je nerv\u00f3zn\u00ed a podr\u00e1\u017ed\u011bn\u00fd<\/li>\n\n\n\n<li>m\u00e1 zhor\u0161enou kvalitu sp\u00e1nku<\/li>\n\n\n\n<li>h\u016f\u0159e regeneruje<\/li>\n\n\n\n<li>m\u00e1 \u010dast\u011bj\u0161\u00ed zran\u011bn\u00ed<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>Pokud v\u00e1m tr\u00e1p\u00ed n\u011bkter\u00e9 z t\u011bchto symptom\u016f, ne\u0161l\u00e1pnete vedle, kdy\u017e za\u010dnete suplementovat magnesium.<\/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=\"Jak se projevuje nedostatek magnesia?\" class=\"wp-image-612009\" title=\"Jak se projevuje nedostatek magnesia?\" 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=\"Meli_by_sportovci_suplementovat_magnesium\"><\/span>M\u011bli by sportovci suplementovat magnesium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e jde na prvn\u00ed pohled o velmi jednoduchou ot\u00e1zku, nelze jednozna\u010dn\u011b \u0159\u00edci, zda by v\u0161ichni sportovci m\u011bli u\u017e\u00edvat dopl\u0148ky stravy s ho\u0159\u010d\u00edkem, \u010di nikoliv. U\u017e v\u0161ak v\u00edme, \u017ee hlavn\u00edm c\u00edlem by m\u011blo b\u00fdt dostat mno\u017estv\u00ed ho\u0159\u010d\u00edku v t\u011ble do <strong>optim\u00e1ln\u00edho rozmez\u00ed<\/strong>. Kter\u00e9 faktory zvy\u0161uj\u00ed riziko jeho nedostatku?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intenzivn\u00ed <\/strong>a <strong>vytrvalostn\u00ed aktivity.<\/strong><\/li>\n\n\n\n<li><strong>Dlouh\u00e1 doba str\u00e1ven\u00e1 cvi\u010den\u00edm.<\/strong><\/li>\n\n\n\n<li>Nadm\u011brn\u00e9 <strong>pocen\u00ed<\/strong>.<\/li>\n\n\n\n<li>N\u00edzk\u00fd pod\u00edl ho\u0159\u010d\u00edku v<strong> j\u00eddeln\u00ed\u010dku.<\/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 style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se n\u011bkter\u00fd z t\u011bchto bod\u016f t\u00fdk\u00e1 i v\u00e1s, je mo\u017en\u00e9, \u017ee dopln\u011bn\u00ed ho\u0159\u010d\u00edku bude <strong>vhodn\u00e9<\/strong> i pro v\u00e1s. Ale i kdy\u017e to nen\u00ed v\u00e1\u0161 p\u0159\u00edpad, je dobr\u00e9 myslet na to, \u017ee jako fyzicky aktivn\u00ed lid\u00e9 jste n\u00e1chyln\u00ed k <strong>nedostatku ho\u0159\u010d\u00edku.<\/strong> Ukazuje to i n\u011bkolik studi\u00ed, kter\u00e9 porovn\u00e1vaj\u00ed z\u00e1soby magnesia v t\u011ble <strong>sportovc\u016f<\/strong> a <strong>nesportovc\u016f.<\/strong> Sportovci maj\u00ed toti\u017e obecn\u011b \u010dasto n\u00edzk\u00e9 hladiny ho\u0159\u010d\u00edku.<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>Pokud nev\u00edte, do kter\u00e9 skupiny pat\u0159\u00edte, v\u017edy se v prvn\u00ed \u0159ad\u011b preventivn\u011b postarejte o to, abyste m\u011bli <strong>dostatek ho\u0159\u010d\u00edku v j\u00eddeln\u00ed\u010dku<\/strong>. Pokud pozorujte n\u011bkter\u00e9 z p\u0159\u00edznak\u016f nedostatku, s\u00e1hn\u011bte po <strong>dopl\u0148ku stravy<\/strong>. Je mo\u017en\u00e9, \u017ee v\u00e1\u0161 organismus spot\u0159ebuje p\u0159i sportu tolik ho\u0159\u010d\u00edku, \u017ee jej <strong>nesta\u010d\u00ed p\u0159ij\u00edmat jen stravou<\/strong>. Ho\u0159\u010d\u00edk se vyplat\u00ed suplementovat i preventivn\u011b, abyste nep\u0159i\u0161li o jeho benefity, ale v\u017edy jej d\u00e1vkujte podle <strong>pokyn\u016f v\u00fdrobce<\/strong>. Chcete-li v\u011bd\u011bt s jistotou jak na tom jste, hladinu magnesia spolehliv\u011b zjist\u00edte z krevn\u00edch test\u016f, kter\u00e9 v\u00e1m m\u016f\u017ee p\u0159edepsat l\u00e9ka\u0159.<\/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=\"M\u011bli by sportovci suplementovat magnesium?\" class=\"wp-image-612025\" title=\"M\u011bli by sportovci suplementovat magnesium?\" 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_magnesia_pro_sportovce\"><\/span>Potravinov\u00e9 zdroje magnesia pro sportovce<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V p\u0159\u00edpad\u011b ho\u0159\u010d\u00edku m\u00e1me \u0161t\u011bst\u00ed, \u017ee je v potravin\u00e1ch docela bohat\u011b zastoupen. Proto nemus\u00ed b\u00fdt tak n\u00e1ro\u010dn\u00e9 z\u00edskat jej ze stravy, pokud v\u00edme, po kter\u00fdch potravin\u00e1ch s\u00e1hnout. Kter\u00e9 to jsou?<\/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.cz\/lusteniny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lu\u0161t\u011bniny<\/a><\/li>\n\n\n\n<li>celozrnn\u00e9 potraviny&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.cz\/orechy-a-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o\u0159echy a sem\u00ednka<\/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 potravin bohat\u00fdch na magnesium<\/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\">Potravina<\/th><th class=\"has-text-align-center\" data-align=\"center\">Obsah ho\u0159\u010d\u00edku\/100 g<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/mandle-raw1.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mandle<\/a><\/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.cz\/bio-dynova-seminka-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D\u00fd\u0148ov\u00e1 sem\u00ednka<\/a><\/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\u00e9 fazole<\/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.cz\/minutove-ovesne-vlocky-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ovesn\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>Chcete-li v\u011bd\u011bt v\u00edce o tom, jak jednodu\u0161e p\u0159idat ho\u0159\u010d\u00edk do j\u00eddeln\u00ed\u010dku, p\u0159e\u010dt\u011bte si n\u00e1\u0161 dal\u0161\u00ed \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/magnezium-muze-zpusobit-bolesti-svalu-a-krece\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>K\u0159e\u010de, \u00fanava, podr\u00e1\u017ed\u011bnost nebo sp\u00e1nek. Na co dal\u0161\u00edho m\u00e1 ho\u0159\u010d\u00edk vliv?<\/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=\"Ktere_magnesium_je_nejlepsi_pro_suplementaci\"><\/span>Kter\u00e9 magnesium je nejlep\u0161\u00ed pro suplementaci?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kdy\u017e chce sportovec dopl\u0148ovat ho\u0159\u010d\u00edk, m\u00e1 na v\u00fdb\u011br z n\u011bkolika mo\u017enost\u00ed, jak ho u\u017e\u00edvat. M\u016f\u017ee s\u00e1hnout po <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsl\u00edch<\/a>, <a href=\"https:\/\/gymbeam.cz\/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.cz\/magnezium-citrat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rozpustn\u00e9m pr\u00e1\u0161ku<\/a>, nebo dokonce koncentrovan\u00e9m <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/magnesium-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">shotu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To, kterou z variant zvolit, z\u00e1le\u017e\u00ed jen na tom, co komu vyhovuje. Chcete-li v\u0161ak z ho\u0159\u010d\u00edku vyt\u011b\u017eit co nejv\u00edce, stoj\u00ed za to vybrat si co nejvhodn\u011bj\u0161\u00ed biologickou formu. Jak\u00e9 mo\u017enosti existuj\u00ed?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ho\u0159\u010d\u00edk ve form\u011b <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/magnezium-citrat-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citr\u00e1tu<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/magnesium-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">mal\u00e1tu<\/a>, <a href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bisglycin\u00e1tu<\/a><\/strong> nebo <strong>lakt\u00e1tu<\/strong> pat\u0159\u00ed mezi <strong>l\u00e9pe vst\u0159ebateln\u00e9<\/strong> formy ho\u0159\u010d\u00edku.<\/li>\n\n\n\n<li><strong>Uhli\u010ditan, oxid<\/strong> \u010di <strong>sulf\u00e1t<\/strong> se <strong>vst\u0159eb\u00e1vaj\u00ed h\u016f\u0159e<\/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=\"Kdy_uzivat_magnesium\"><\/span>Kdy u\u017e\u00edvat magnesium?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>T\u011b\u017eit z&nbsp;benefit\u016f ho\u0159\u010d\u00edku m\u016f\u017eete, a\u0165 u\u017e jej dopl\u0148ujete <strong>kdykoli<\/strong>. Obecn\u011b je jedno, zda ho u\u017e\u00edv\u00e1te r\u00e1no nebo ve\u010der. V n\u011bkter\u00fdch p\u0159\u00edpadech se v\u0161ak hod\u00ed promyslet si, kdy si dop\u0159ejete svoji denn\u00ed d\u00e1vku, a tak z n\u011bj vyt\u011b\u017e\u00edte je\u0161t\u011b v\u00edc.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kdy\u017e si ho d\u00e1te <strong>po v\u00fdkonu<\/strong>, pom\u016f\u017eete t\u011blu a sval\u016fm l\u00e9pe <strong>regenerovat<\/strong>.<\/li>\n\n\n\n<li>Suplementace <strong>b\u011bhem v\u00fdkonu<\/strong> se hod\u00ed zejm\u00e9na p\u0159i <strong>dlouhotrvaj\u00edc\u00edch vytrvalostn\u00edch aktivit\u00e1ch,<\/strong> jako je b\u011bh, dlouh\u00e1 j\u00edzda na kole nebo n\u00e1ro\u010dn\u00e1 turistika.<\/li>\n\n\n\n<li>D\u00e1vka magnesia <strong>p\u0159ed span\u00edm<\/strong> v\u00e1m pom\u016f\u017ee <strong>uklidnit t\u011blo<\/strong> a <strong>zlep\u0161it kvalitu sp\u00e1nku<\/strong>.<\/li>\n\n\n\n<li>Pokud ho\u0159\u010d\u00edk u\u017e\u00edv\u00e1te preventivn\u011b a chcete si jen udr\u017eovat jeho zdravou hladinu v t\u011ble, dejte si ho <strong>kdykoli b\u011bhem dne<\/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=\"Kdy u\u017e\u00edvat magnesium?\" class=\"wp-image-612057\" title=\"Kdy u\u017e\u00edvat magnesium?\" 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_nezadouci_ucinky_pri_nadmerne_suplementaci\"><\/span>Mo\u017en\u00e9 ne\u017e\u00e1douc\u00ed \u00fa\u010dinky p\u0159i nadm\u011brn\u00e9 suplementaci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vrt\u00e1 v\u00e1m v hlav\u011b ot\u00e1zka, co se stane, budete-li dopl\u0148ovat ho\u0159\u010d\u00edk tehdy, kdy\u017e u\u017e ho m\u00e1te v t\u011ble dostatek? Nemus\u00edte se b\u00e1t, na va\u0161e t\u011blo to nebude m\u00edt v\u00fdrazn\u011b negativn\u00ed \u00fa\u010dinky. Nadbytek ho\u0159\u010d\u00edku se toti\u017e b\u011b\u017en\u011b vylu\u010duje z t\u011bla <strong>ven mo\u010d\u00ed<\/strong>. Vystaveni riziku probl\u00e9m\u016f ale mohou b\u00fdt lid\u00e9 s po\u0161kozenou funkc\u00ed ledvin, proto\u017ee jejich t\u011blo nest\u00edh\u00e1 magnesium vylu\u010dovat.<sup>[2]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u011b\u017en\u00fd zdrav\u00fd \u010dlov\u011bk se m\u016f\u017ee setkat s probl\u00e9my po nadm\u011brn\u00e9 suplementaci ho\u0159\u010d\u00edku ve form\u011b <strong>ho\u0159\u010d\u00edkov\u00fdch sol\u00ed<\/strong> (oxid, citr\u00e1t \u010di uhli\u010ditan). Ta m\u016f\u017ee zp\u016fsobit <strong>pr\u016fjem<\/strong>, p\u0159\u00edpadn\u011b riziko <strong>dehydratace<\/strong>. Proto jej v\u017edy u\u017e\u00edvejte v mno\u017estv\u00ed, kter\u00e9 je uvedeno na obalu produktu. Kdy\u017e se n\u00e1hodou tento probl\u00e9m objev\u00ed, sni\u017ete d\u00e1vku na polovinu, a pokud probl\u00e9my p\u0159etrv\u00e1vaj\u00ed, s\u00e1hn\u011bte po jin\u00e9 form\u011b ho\u0159\u010d\u00edku.<sup>[2]<\/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_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ho\u0159\u010d\u00edk je miner\u00e1ln\u00ed l\u00e1tka, kterou nutn\u011b pot\u0159ebujeme p\u0159ij\u00edmat ze <strong>stravy<\/strong>, aby na\u0161e t\u011blo mohlo <strong>fungovat spr\u00e1vn\u011b<\/strong>. Sportovci a aktivn\u00ed lid\u00e9 v\u0161ak maj\u00ed jeho pot\u0159ebu o n\u011bco vy\u0161\u0161\u00ed ne\u017e nesportovci. Vid\u00edme to tak\u00e9 na tom, \u017ee zdrav\u00e1 hladina ho\u0159\u010d\u00edku v t\u011ble se projevuje na kvalitn\u011bj\u0161\u00edm <strong>silov\u00e9m i vytrvalostn\u00edm v\u00fdkonu<\/strong>, efektivn\u011bj\u0161\u00edm <strong>r\u016fstu sval\u016f<\/strong> \u010di lep\u0161\u00edm regenera\u010dn\u00edm <strong>sp\u00e1nku<\/strong>. Abychom pokryli vy\u0161\u0161\u00ed n\u00e1roky, je d\u016fle\u017eit\u00e9 m\u00edt <strong>dostatek ho\u0159\u010d\u00edku v j\u00eddeln\u00ed\u010dku<\/strong>. Rekrea\u010dn\u00ed i profesion\u00e1ln\u00ed sportovci v\u0161ak ud\u011blaj\u00ed dob\u0159e, kdy\u017e se pojist\u00ed u\u017e\u00edv\u00e1n\u00edm <strong>dopl\u0148k\u016f stravy s ho\u0159\u010d\u00edkem<\/strong>. Tak mohou \u00fasp\u011b\u0161n\u011b p\u0159edej\u00edt <strong>svalov\u00fdm k\u0159e\u010d\u00edm, \u00fanav\u011b<\/strong> i nap\u0159\u00edklad <strong>podr\u00e1\u017ed\u011bnosti<\/strong> z nedostatku magnesia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s \u010dl\u00e1nek zaujal, nev\u00e1hejte a sd\u00edlejte jej d\u00e1l mezi sv\u00e9 p\u0159\u00e1tele a zn\u00e1m\u00e9.<\/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>Ho\u0159\u010d\u00edk m\u00e1 nesporn\u00e9 benefity pro ka\u017ed\u00e9ho sportovce. V\u011bd\u011bli jste, \u017ee m\u016f\u017ee pomoci zlep\u0161it sportovn\u00ed v\u00fdkon i kvalitu sp\u00e1nku? Jak\u00e9 dal\u0161\u00ed benefity m\u00e1 a kdy jej suplementovat, v\u00e1m prozrad\u00ed dne\u0161n\u00ed \u010dl\u00e1nek.<\/p>\n","protected":false},"author":156,"featured_media":611882,"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":[33],"tags":[6501,6873,7353,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-612634","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-doplnky-vyzivy-cs","9":"tag-mineraly-cs","10":"tag-strava-cs","11":"tag-zdravi","12":"tag-zdravy-zivotni-styl","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak magnesium ovliv\u0148uje sportovn\u00ed v\u00fdkon, r\u016fst sval\u016f a sp\u00e1nek? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ho\u0159\u010d\u00edk je d\u016fle\u017eit\u00fd pro sportovn\u00ed v\u00fdkon, budov\u00e1n\u00ed sval\u016f, sp\u00e1nek i regeneraci. 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