{"id":615319,"date":"2024-09-27T12:44:21","date_gmt":"2024-09-27T10:44:21","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=615319"},"modified":"2024-11-18T10:28:18","modified_gmt":"2024-11-18T09:28:18","slug":"de-ce-este-atat-de-important-magneziul-pentru-sportivi","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/","title":{"rendered":"Cum afecteaz\u0103 magneziul performan\u021ba sportiv\u0103, dezvoltarea muscular\u0103 \u0219i somnul?"},"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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Ce_este_magneziul_si_care_sunt_functiile_acestuia_in_organism\" title=\"Ce este magneziul \u0219i care sunt func\u021biile acestuia \u00een organism?\">Ce este magneziul \u0219i care sunt func\u021biile acestuia \u00een organism?<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#De_ce_este_magneziul_atat_de_important_pentru_sportivi\" title=\"De ce este magneziul at\u00e2t de important pentru sportivi?\">De ce este magneziul at\u00e2t de important pentru sportivi?<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Cum_contribuie_magneziul_la_performanta_sportiva\" title=\"Cum contribuie magneziul la performan\u021ba sportiv\u0103?\">Cum contribuie magneziul la performan\u021ba sportiv\u0103?<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Imbunatateste_magneziul_performanta_sportiva\" title=\"\u00cembun\u0103t\u0103\u021be\u0219te magneziul performan\u021ba sportiv\u0103?\">\u00cembun\u0103t\u0103\u021be\u0219te magneziul performan\u021ba sportiv\u0103?<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Care_este_efectul_magneziului_asupra_performantei_sportive_si_a_somnului_asa_cum_este_vazut_prin_ochii_stiintei\" title=\"Care este efectul magneziului asupra performan\u021bei sportive \u0219i a somnului, a\u0219a cum este v\u0103zut prin ochii \u0219tiin\u021bei?\">Care este efectul magneziului asupra performan\u021bei sportive \u0219i a somnului, a\u0219a cum este v\u0103zut prin ochii \u0219tiin\u021bei?<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#De_cat_magneziu_are_nevoie_un_sportiv\" title=\"De c\u00e2t magneziu are nevoie un sportiv?\">De c\u00e2t magneziu are nevoie un sportiv?<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Cum_se_manifesta_o_deficienta_de_magneziu\" title=\"Cum se manifest\u0103 o deficien\u021b\u0103 de magneziu?\">Cum se manifest\u0103 o deficien\u021b\u0103 de magneziu?<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Ar_trebui_sportivii_sa-si_suplimenteze_aportul_de_magneziu\" title=\"Ar trebui sportivii s\u0103-\u0219i suplimenteze aportul de magneziu?\">Ar trebui sportivii s\u0103-\u0219i suplimenteze aportul de magneziu?<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Surse_de_magneziu_in_alimente_pentru_sportivi\" title=\"Surse de magneziu \u00een alimente pentru sportivi\">Surse de magneziu \u00een alimente pentru sportivi<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Cu_ce_forma_de_%E2%80%8B%E2%80%8Bmagneziu_este_mai_bine_sa_suplimentati_aportul\" title=\"Cu ce form\u0103 de \u200b\u200bmagneziu este mai bine s\u0103 suplimenta\u021bi aportul?\">Cu ce form\u0103 de \u200b\u200bmagneziu este mai bine s\u0103 suplimenta\u021bi aportul?<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Cand_ar_trebui_sa_luati_magneziu\" title=\"C\u00e2nd ar trebui s\u0103 lua\u021bi magneziu?\">C\u00e2nd ar trebui s\u0103 lua\u021bi magneziu?<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Reactii_adverse_posibile_in_urma_suplimentarii_intense\" title=\"Reac\u021bii adverse posibile \u00een urm\u0103 supliment\u0103rii intense\">Reac\u021bii adverse posibile \u00een urm\u0103 supliment\u0103rii intense<\/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.ro\/blog\/de-ce-este-atat-de-important-magneziul-pentru-sportivi\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi ?\">Ce trebuie s\u0103 re\u021bine\u021bi ?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Magneziul<\/strong> este un mineral cheie necesar pentru <strong>sute de procese fiziologice de baz\u0103 din corpul uman<\/strong>. Dar \u0219tia\u021bi c\u0103, dac\u0103 <strong>face\u021bi sport<\/strong> \u00een mod regulat, corpul vostru consum\u0103 chiar mai mult dec\u00e2t dac\u0103 nu a\u021bi fi activi? De fapt, este implicat \u00een procese precum <strong>metabolismul nutrien\u021bilor, regenerarea muscular\u0103<\/strong> \u0219i multe altele, care v\u0103 afecteaz\u0103 direct performan\u021ba sportiv\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suficien\u021ba de magneziu se reflect\u0103 nu numai \u00een progresul antrenamentului, ci \u0219i \u00een s\u0103n\u0103tatea sportivului. Prin urmare, aportul acestuia nu trebuie neglijat. C\u00e2nd este indicat s\u0103-l consuma\u021bi din alimenta\u021bie \u0219i pentru cine este potrivit s\u0103-l suplimenteze cu suplimente nutritive?<\/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=\"Ce_este_magneziul_si_care_sunt_functiile_acestuia_in_organism\"><\/span>Ce este magneziul \u0219i care sunt func\u021biile acestuia \u00een organism?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b><strong>Magneziul<\/strong><\/b><\/a> este unul dintre mineralele esen\u021biale f\u0103r\u0103 de care corpul uman ar fi practic <strong>incapabil s\u0103 func\u021bioneze<\/strong>. De fapt, acesta face parte din peste <strong>300 de procese biologice din organism<\/strong>. Corpul uman are nevoie de el pentru buna func\u021bionare a <strong>oaselor,<\/strong> a <strong>psihicului<\/strong> sau chiar pentru procesul \u00eensu\u0219i al <strong>diviziunii celulare.<\/strong> Toat\u0103 lumea are nevoie de magneziu, dar sportivii, care sunt \u00een centrul articolului nostru de ast\u0103zi, apreciaz\u0103 rolul acestuia \u00een organism poate chiar mai mult dec\u00e2t al\u021bii. Procese precum <strong>contrac\u021bia muscular\u0103, metabolismul energetic<\/strong> sau <strong>sinteza proteinelor,<\/strong> f\u0103r\u0103 de care, printre altele, masa voastr\u0103 muscular\u0103 nu s-ar dezvolta, nu se pot descurca f\u0103r\u0103 acesta. <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>De ce ar trebui sportivii \u0219i persoanele active fizic s\u0103 aib\u0103 grij\u0103 pentru a se asigura c\u0103 au un <strong>aport suficient de magneziu<\/strong>? Dintr-un motiv esen\u021bial &#8211; organismul nu poate produce singur acest <a href=\"https:\/\/gymbeam.ro\/blog\/ghid-complet-al-mineralelor-functii-aport-zilnic-recomandat-deficit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mineral<\/a>. Prin urmare, depinde doar de voi s\u0103-i furniza\u021bi suficient <strong>magneziu din alimenta\u021bie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ast\u0103zi ne vom concentra \u00een primul r\u00e2nd pe magneziu \u00een contextul <strong>performan\u021bei sportive<\/strong>, dar dac\u0103 v\u0103 intereseaz\u0103 celelalte func\u021bii ale acestuia \u00een organism, cum se manifest\u0103 o deficien\u021b\u0103 de magneziu sau ce s\u0103 consuma\u021bi pentru un nivel optim de magneziu \u00een organism, nu rata\u021bi articolul nostru intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b><strong>Crampe, oboseal\u0103, iritabilitate sau somn. Ce alte efecte are magneziul?<\/strong><\/b><\/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=\"Ce efecte are magneziul?\" class=\"wp-image-611910\" title=\"Ce efecte are magneziul?\" 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=\"De_ce_este_magneziul_atat_de_important_pentru_sportivi\"><\/span>De ce este magneziul at\u00e2t de important pentru sportivi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil c\u0103 v\u0103 este deja clar c\u0103 magneziul este un mineral esen\u021bial pentru toat\u0103 via\u021ba. Cu toate acestea, pentru sportivi joac\u0103 un rol \u0219i mai important, deoarece organismul lor <strong>necesit\u0103 mai mult magneziu<\/strong> din cauza activit\u0103\u021bii fizice crescute. G\u00e2ndi\u021bi-v\u0103 la magneziu ca la combustibilul din ma\u0219ina voastr\u0103 &#8211; cu c\u00e2t v\u0103 folosi\u021bi mai mult ma\u0219ina, cu at\u00e2t mai des trebuie s\u0103 face\u021bi plinul de combustibil. Sportivii au un <strong>metabolism mai activ<\/strong>, iar din moment ce magneziul face parte din multe procese fiziologice din organism, <strong>este consumat mai rapid.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen plus, magneziul se pierde din organism <strong>prin transpira\u021bie<\/strong>. Astfel, sportivii au \u00een mod natural <strong>pierderi mai mari<\/strong> dec\u00e2t persoanele inactive. <strong>Sportivii de rezisten\u021b\u0103<\/strong> care petrec ore lungi antren\u00e2ndu-se ar trebui s\u0103 \u021bin\u0103 cont \u00een special de acest lucru. Cu toate acestea, deficitul de magneziu \u00een general poate afecta to\u021bi oamenii care<strong> fac sport \u00een mod regulat<\/strong>, a\u0219a c\u0103 nu trebuie s\u0103-\u0219i neglijeze aportul. Deficien\u021bele sunt, de asemenea, frecvente la oamenii obi\u0219nui\u021bi &#8211; a\u0219a cum a ar\u0103tat, de exemplu, un studiu amplu care a analizat propor\u021bia de micronutrien\u021bi \u00een alimenta\u021bia europenilor. De exemplu, a constatat c\u0103 40% dintre femeile britanice \u0219i 36% dintre b\u0103rba\u021bii britanici cu v\u00e2rsta cuprins\u0103 \u00eentre 18 \u0219i 60 de ani au avut aporturi sub a\u0219a-numitul <em>Necesar mediu estimat<\/em> (EAR) pentru magneziu. <sup><mark 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>Aceasta este o problem\u0103 destul de mare, deoarece nivelurile sc\u0103zute de magneziu pot afecta <strong>calitatea performan\u021bei sportive<\/strong> &#8211; de la <strong>rezisten\u021b\u0103 muscular\u0103 redus\u0103<\/strong> la <strong>oboseal\u0103 crescut\u0103.<\/strong> Prin urmare, este important s\u0103 monitoriza\u021bi aportul de magneziu din alimenta\u021bia voastr\u0103 \u0219i eventual, s\u0103 lua\u021bi \u00een considerare suplimentarea acestuia. <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=\"De ce au nevoie sportivii de magneziu?\" class=\"wp-image-611926\" title=\"De ce au nevoie sportivii de magneziu?\" 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=\"Cum_contribuie_magneziul_la_performanta_sportiva\"><\/span>Cum contribuie magneziul la performan\u021ba sportiv\u0103?<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. Este implicat \u00een metabolismul energetic<\/h3>\n\n\n\n<p>Magneziul este ca un ajutor invizibil care lucreaz\u0103 \u00een culisele celulelor umane pentru a se asigura c\u0103 organismul are <strong>suficient\u0103 energie<\/strong> pentru a func\u021biona corect. Rolul s\u0103u important este de a influen\u021ba produc\u021bia de energie \u00een celule \u0219i de a <strong>stabiliza ATP<\/strong> &#8211; molecula care <strong>stocheaz\u0103<\/strong> \u0219i <strong>transfer\u0103 energia<\/strong> necesar\u0103 vie\u021bii. Datorit\u0103 magneziului, organismul poate muta eficient energia sub form\u0103 de ATP acolo unde este nevoie. Acest lucru asigur\u0103, de exemplu, c\u0103 <strong>energia este disponibil\u0103 pentru masa muscular\u0103<\/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>\u00cen plus, magneziul ajut\u0103 la accelerarea metabolismului <strong>gr\u0103similor, carbohidra\u021bilor<\/strong> \u0219i <strong>proteinelor.<\/strong> De exemplu, mul\u021bi pa\u0219i \u00een <strong>glicoliz\u0103<\/strong>, procesul care transform\u0103 <strong>glucoza<\/strong> <strong>\u00een combustibil<\/strong> pentru organism, au inevitabil nevoie de magneziu. <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\">De ce este important\u0103 men\u021binerea nivelurilor optime de magneziu pentru sportivi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Organismul poate transforma <strong>glucoza (zah\u0103rul)<\/strong> sau <strong>gr\u0103simile,<\/strong> de exemplu, \u00een <strong>energie<\/strong> \u0219i o poate folosi eficient \u00een timpul sportului.<\/li>\n\n\n\n<li>Studiile arat\u0103 c\u0103 ob\u021binerea suficient\u0103 de magneziu are un efect pozitiv asupra <strong>rezisten\u021bei<\/strong> \u0219i <strong>rezisten\u021bei musculare<\/strong> <strong>\u00een timpul activit\u0103\u021bilor prelungite<\/strong>. Acest lucru este deosebit de valoros pentru alerg\u0103tori, bicicli\u0219ti \u0219i al\u021bi sportivi de rezisten\u021b\u0103. <sup><mark class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>Este, de asemenea, legat de o <strong>performan\u021b\u0103 mai bun\u0103 a rezisten\u021bei.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>Nivelurile optime de magneziu ajut\u0103 la <strong>prevenirea oboselii.<\/strong> <sup><mark class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n\n\n\n<li>Magneziul ajut\u0103 organismul s\u0103 ob\u021bin\u0103 energie imediat\u0103 din <strong>fosfatul de creatin\u0103<\/strong> (care stocheaz\u0103 aproximativ 60% din <a href=\"https:\/\/gymbeam.ro\/creatina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">creatin\u0103<\/a>). Acest lucru este important, de exemplu, \u00een timpul <strong>exerci\u021biilor de mare intensitate<\/strong>, c\u00e2nd organismul nu are timp s\u0103-\u0219i refac\u0103 rezervele de ATP \u0219i are nevoie de o surs\u0103 mai rapid\u0103 de combustibil. <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. Este esen\u021bial pentru func\u021bionarea corect\u0103 a masei musculare<\/h3>\n\n\n\n<p>Magneziul joac\u0103 un rol vital \u00een <strong>fiecare mi\u0219care<\/strong> pe care o face corpul uman. \u0218ti\u021bi deja c\u0103 pune energia disponibil\u0103 mu\u0219chilor sub form\u0103 de ATP. Dar asta nu este tot, pentru c\u0103, pe l\u00e2ng\u0103 asta, este \u0219i un juc\u0103tor esen\u021bial \u00een <strong>contrac\u021bia muscular\u0103.<\/strong> Ceea ce vedem noi, de exemplu, ca o simpl\u0103 <strong>ridicare a unei gantere<\/strong> pentru o <a href=\"https:\/\/gymbeam.ro\/blog\/lista-de-exercitii-bicepsi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b><strong>flexie a bicepsului<\/strong><\/b><\/a>, este de fapt rezultatul contrac\u021biei \u0219i relax\u0103rii a sute p\u00e2n\u0103 la mii de fibre musculare. Magneziul este unul dintre dirijorii acestei vaste orchestre \u0219i se asigur\u0103 c\u0103 mi\u0219carea rezultat\u0103 este <strong>lin\u0103<\/strong> \u0219i <strong>fluid\u0103.<\/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>C\u00e2nd magneziul este deficitar \u00een organism, pot ap\u0103rea <a href=\"https:\/\/gymbeam.ro\/blog\/crampele-musculare-cum-sa-le-preveniti-si-sa-le-ameliorati\/#Co_su_krce\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crampe musculare<\/a>&nbsp;&#8211; contrac\u021bii musculare dureroase \u0219i bru\u0219te pe care <strong>nu le pute\u021bi controla<\/strong>. Crampele pot avea mai multe cauze. Deficien\u021ba de magneziu poate fi una dintre ele, a\u0219a c\u0103 un <strong>aport zilnic optim<\/strong> de magneziu ar trebui s\u0103 fac\u0103 parte din <strong>prevenirea<\/strong> lor. <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>Nu se poate uita c\u0103 acest mineral joac\u0103, de asemenea, un rol important \u00een construirea masei musculare. Magneziul este esen\u021bial pentru aproape fiecare pas al <strong>sintezei musculare<\/strong> &#8211; procesul de <strong>formare a masei musculare.<\/strong> De fapt, este o component\u0103 a enzimelor f\u0103r\u0103 de care <strong>cre\u0219terea<\/strong> lor nu ar putea avea loc. <sup><mark 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\">De ce este important\u0103 men\u021binerea nivelurilor optime de magneziu pentru sportivi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Are grij\u0103 de <strong>interac\u021biunea perfect\u0103 a mu\u0219chilor<\/strong>, ceea ce este important pentru performan\u021ba general\u0103. Nu este vorba doar de rezisten\u021b\u0103, ci \u0219i de putere, vitez\u0103 \u0219i agilitate.<\/li>\n\n\n\n<li>Un aport adecvat de magneziu ajut\u0103 la <strong>prevenirea crampelor musculare.<\/strong><\/li>\n\n\n\n<li>Magneziul este esen\u021bial pentru <strong>construirea eficient\u0103 a masei musculare.<\/strong><\/li>\n\n\n\n<li>De asemenea, ajut\u0103 corpul \u0219i masa muscular\u0103 s\u0103 se <strong>regenereze<\/strong> mai bine<strong>. <\/strong><sup><mark 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=\"Cum afecteaz\u0103 magneziul func\u021bia muscular\u0103?\" class=\"wp-image-611944\" title=\"Cum afecteaz\u0103 magneziul func\u021bia muscular\u0103?\" 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. Are grij\u0103 de echilibrul electrolitic optim<\/h3>\n\n\n\n<p>Indiferent dac\u0103 face\u021bi sport sau sta\u021bi acas\u0103 pe canapea, corpul vostru este constant ocupat s\u0103 men\u021bin\u0103 echilibrul corect al electroli\u021bilor. Acestea includ <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/potasiu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">potasiu<\/a>, <strong>sodiu,<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/calciu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">calciu<\/a>&nbsp;\u0219i <strong>clor<\/strong> \u00een plus fa\u021b\u0103 de magneziu. Raportul lor optim \u00een organism asigur\u0103 o cooperare f\u0103r\u0103 cusur \u00eentre <strong>sistemul nervos<\/strong> \u0219i <strong>mu\u0219chi.<\/strong> Magneziul, \u00eempreun\u0103 cu al\u021bi electroli\u021bi, se asigur\u0103 c\u0103 mu\u0219chii r\u0103spund corect la stimulii din creier \u0219i efectueaz\u0103 mi\u0219c\u0103rile pe care le dori\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Echilibrul electrolitic optim este, de asemenea, esen\u021bial pentru hidratarea corect\u0103 a corpului. Magneziul \u00eensu\u0219i influen\u021beaz\u0103 func\u021bia a\u0219a-numitei <strong>pompe de sodiu-potasiu<\/strong>, care este un mecanism care <strong>controleaz\u0103 cantitatea de ap\u0103 din celule.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, este necesar pentru activitatea hormonului antidiuretic (ADH), care este responsabil pentru <strong>re\u021binerea apei \u00een organism<\/strong>. O deficien\u021b\u0103 de magneziu poate interfera cu aceste dou\u0103 procese \u0219i poate duce la <strong>pierderi crescute de ap\u0103 \u0219i chiar la<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b><strong>deshidratare<\/strong><\/b><\/a><a href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/\"><b><strong>.<\/strong><\/b><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1,4]<\/mark><\/sup><\/a><\/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\">De ce este important\u0103 men\u021binerea nivelurilor optime de magneziu pentru sportivi?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ajut\u0103 la prevenirea <strong>deshidrat\u0103rii<\/strong> \u0219i a problemelor asociate acesteia. Acestea includ dureri de cap, ame\u021beli \u0219i tensiune arterial\u0103 sc\u0103zut\u0103. <sup><mark class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Sportivii<\/strong> care se angajeaz\u0103 \u00een <strong>activit\u0103\u021bi<\/strong> <strong>de rezisten\u021b\u0103<\/strong> prelungite sau <strong>sporturi<\/strong> <strong>intense<\/strong> ar trebui s\u0103 fie deosebit de precau\u021bi.<\/li>\n\n\n\n<li>Au un risc mai mare de dezechilibru electrolitic deoarece <strong>transpir\u0103<\/strong> semnificativ \u0219i <strong>pierd electroli\u021bi,<\/strong> inclusiv magneziu, prin transpira\u021bie.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. \u00cembun\u0103t\u0103\u021be\u0219te somnul<\/h3>\n\n\n\n<p>Dac\u0103 practica\u021bi singuri orice sport, ve\u021bi \u0219ti c\u0103, dup\u0103 o noapte de somn odihnitor, ave\u021bi performan\u021be <strong>mult mai bune<\/strong> dec\u00e2t atunci c\u00e2nd merge\u021bi la antrenament f\u0103r\u0103 s\u0103 dormi\u021bi. Somnul inadecvat \u0219i de proast\u0103 calitate se traduce prin <strong>mai pu\u021bin\u0103 for\u021b\u0103, vitez\u0103 \u0219i performan\u021b\u0103 general\u0103<\/strong>. \u00cen plus, <strong>cre\u0219te riscul de accident\u0103ri.<\/strong> Astfel, o noapte de somn adecvat\u0103 ar trebui s\u0103 fie printre priorit\u0103\u021bile de v\u00e2rf ale fiec\u0103rui sportiv, dac\u0103 dore\u0219te s\u0103 performeze <strong>c\u00e2t mai bine<\/strong>. <sup><mark 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>De asemenea, este o idee bun\u0103 s\u0103 v\u0103 asigura\u021bi c\u0103 ob\u021bine\u021bi suficient magneziu pentru o noapte \u00eentreag\u0103 de somn. Studiile au ar\u0103tat c\u0103 nivelurile sc\u0103zute de magneziu pot cauza probleme de somn. \u00cen schimb, un <strong>aport zilnic suficient<\/strong> sau <strong>suplimentarea cu magneziu<\/strong> poate ajuta la \u00eembun\u0103t\u0103\u021birea acestuia. Acest lucru se poate traduce, de exemplu, \u00eentr-o <strong>rat\u0103 mai rapid\u0103 de adormire<\/strong>, precum \u0219i un <strong>somn ne\u00eentrerupt.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9,13]<\/mark><\/sup><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u00eent\u00e2mpina\u021bi probleme cu somnul, pute\u021bi \u00eencerca magneziul <strong>ca supliment cu un singur ingredient<\/strong> sau ca<strong> ingredient al unui supliment nutritiv complex<\/strong>. De exemplu, <a href=\"https:\/\/gymbeam.ro\/sleep-relax-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sleep&amp;Relax<\/a> sau <a href=\"https:\/\/gymbeam.ro\/vitacalm-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">VitaCalm<\/a>, care con\u021bin \u0219i o serie de alte ingrediente active. De asemenea, pute\u021bi suplimenta cu <a href=\"https:\/\/gymbeam.ro\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">melatonin\u0103<\/a>, care v\u0103 ajut\u0103 s\u0103 adormi\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Suplimentele sunt doar o pies\u0103 a puzzle-ului pentru a ob\u021bine un somn mai bun. Dac\u0103 v\u0103 \u00eentreba\u021bi ce mai pute\u021bi face pentru a-l \u00eembun\u0103t\u0103\u021bi, citi\u021bi articolul nostru intitulat <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 adormi\u021bi rapid? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun.<\/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=\"Cum afecteaz\u0103 magneziul somnul?\" class=\"wp-image-611960\" title=\"Cum afecteaz\u0103 magneziul somnul?\" 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. Are grij\u0103 de bun\u0103starea psihic\u0103<\/h3>\n\n\n\n<p>Sportul activ, fie el profesional sau recreativ, poate fi destul de solicitant pentru psihic. Este un <a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b><strong>stres<\/strong><\/b><\/a> <strong>suplimentar<\/strong> nu numai pentru corp, ci \u0219i pentru minte. Acest lucru \u00eenseamn\u0103 c\u0103 sportivii cu siguran\u021b\u0103 nu ar trebui s\u0103-\u0219i pun\u0103 s\u0103n\u0103tatea mintal\u0103 pe plan secundar. Dimpotriv\u0103, dac\u0103 au <strong>grij\u0103<\/strong> de ea \u00een mod <strong>regulat<\/strong>, se va reflecta \u00een performan\u021ba lor sportiv\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile anterioare arat\u0103 c\u0103 magneziul ne poate afecta \u0219i starea de spirit \u0219i starea psihologic\u0103 general\u0103. Ajut\u0103 la reducerea produc\u021biei de <strong>hormoni de stres<\/strong> (de exemplu, cortizol) sau, dimpotriv\u0103, la cre\u0219terea produc\u021biei de <strong>serotonin\u0103<\/strong> &#8211; un neurotransmi\u021b\u0103tor care contribuie la sentimentele de fericire \u0219i bun\u0103stare. Efectul s\u0103u benefic se dovede\u0219te a fi benefic chiar \u0219i pentru <strong>anxietate<\/strong> \u0219i <strong>depresie.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sportivii pot beneficia cu siguran\u021b\u0103 de aceste avantaje. De fapt, magneziul v\u0103 poate ajuta s\u0103<strong> \u00eendura\u021bi mai bine antrenamentele grele<\/strong>, s\u0103 r\u0103m\u00e2ne\u021bi mai calmi atunci c\u00e2nd trebuie s\u0103 v\u0103 concentra\u021bi pe performan\u021b\u0103 \u0219i practic, s\u0103 <strong>rezista\u021bi mai bine la efortul mental asociat sportului<\/strong> \u00een general.<\/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=\"Imbunatateste_magneziul_performanta_sportiva\"><\/span>\u00cembun\u0103t\u0103\u021be\u0219te magneziul performan\u021ba sportiv\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum a\u021bi descoperit deja, magneziul joac\u0103 un rol destul de important \u00een modul \u00een care performa\u021bi c\u00e2nd face\u021bi exerci\u021bii fizice. \u00cen cercetare, se dovede\u0219te c\u0103 cel mai important lucru este s\u0103 ne asigur\u0103m c\u0103 organismul are <strong>niveluri optime<\/strong> ale acestuia. O deficien\u021b\u0103 poate fi responsabil\u0103 pentru o performan\u021b\u0103 sportiv\u0103 mai slab\u0103, iar atunci c\u00e2nd aceast\u0103 deficien\u021b\u0103 este corectat\u0103, se poate observa prin <strong>\u00eembun\u0103t\u0103\u021birea<\/strong> lor.<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>Cu toate acestea, potrivit cercet\u0103torilor, nu exist\u0103 nicio schimbare vizibil\u0103 dac\u0103 suplimenta\u021bi cu magneziu \u00eentr-un moment \u00een care ave\u021bi cantit\u0103\u021bi suficiente \u00een organism. A\u0219a c\u0103 este inutil s\u0103 crede\u021bi c\u0103, dac\u0103 ave\u021bi suficient magneziu \u00een organism, ve\u021bi observa o \u00eembun\u0103t\u0103\u021bire semnificativ\u0103 a timpului de alergare dup\u0103 o doz\u0103 de magneziu. Cu toate acestea, odat\u0103 ce corpul este <strong>deficitar<\/strong> (de exemplu, din cauza unei deficien\u021be \u00een alimenta\u021bie, transpira\u021bie sau activitate fizic\u0103 crescut\u0103), completarea acestuia din alimenta\u021bie sau suplimentele voastre v\u0103 poate face mai ferici\u021bi cu viteza \u00eembun\u0103t\u0103\u021bit\u0103 \u0219i cu performan\u021ba general\u0103. <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=\"\u00cembun\u0103t\u0103\u021be\u0219te magneziul performan\u021ba sportiv\u0103?\" class=\"wp-image-611976\" title=\"\u00cembun\u0103t\u0103\u021be\u0219te magneziul performan\u021ba sportiv\u0103?\" 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=\"Care_este_efectul_magneziului_asupra_performantei_sportive_si_a_somnului_asa_cum_este_vazut_prin_ochii_stiintei\"><\/span>Care este efectul magneziului asupra performan\u021bei sportive \u0219i a somnului, a\u0219a cum este v\u0103zut prin ochii \u0219tiin\u021bei?\n<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. Efectul supliment\u0103rii cu magneziu asupra rezisten\u021bei<\/h3>\n\n\n\n<p>Pentru a vedea cum suplimentarea cu magneziu poate afecta \u00een mod specific for\u021ba, s\u0103 arunc\u0103m o privire la un studiu britanic care a investigat efectul <strong>suplimentelor<\/strong> de magneziu pe <strong>termen scurt<\/strong> \u0219i <strong>lung<\/strong> asupra performan\u021bei de for\u021b\u0103. Cercetarea a implicat <strong>13 sportivi de agrement<\/strong>, dintre care unii au luat magneziu timp de o s\u0103pt\u0103m\u00e2n\u0103, iar restul p\u00e2n\u0103 la patru s\u0103pt\u0103m\u00e2ni. \u00cen ambele cazuri, efectul magneziului a fost comparat cu un placebo. La sf\u00e2r\u0219itul lu\u0103rii, rezisten\u021ba a fost testat\u0103 pe <strong>banca de tip pres\u0103<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acesta a ar\u0103tat c\u0103 o s\u0103pt\u0103m\u00e2n\u0103 de suplimentare cu magneziu a dus la o cre\u0219tere semnificativ\u0103 a puterii cu 17,7%. Cu toate acestea, administrarea de magneziu timp de patru s\u0103pt\u0103m\u00e2ni nu a dus la o putere \u0219i mai mare. Potrivit cercet\u0103torilor, aceste rezultate sugereaz\u0103 c\u0103 <strong>suplimentarea nivelurilor de magneziu la niveluri normale se poate traduce \u00eentr-o performan\u021b\u0103 mai bun\u0103<\/strong>. Dar, odat\u0103 ce cantitatea din organism nu mai este \u00een intervalul optim, performan\u021ba nu se \u00eembun\u0103t\u0103\u021be\u0219te \u00een continuare. <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>Pentru noi, simplii muritori, asta \u00eenseamn\u0103 c\u0103, dac\u0103 ave\u021bi un nivel sc\u0103zut al acestui mineral \u00een organism pe termen lung, suplimentarea acestuia sau un aport semnificativ mai mare \u00een diet\u0103 v\u0103 poate surprinde prin cre\u0219terea performan\u021bei \u00een timpul antrenamentelor zilnice.<\/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=\"Efectul magneziului asupra performan\u021bei sportive\" class=\"wp-image-611993\" title=\"Efectul magneziului asupra performan\u021bei sportive\" 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. Efectul suplimentelor de magneziu asupra somnului<\/h3>\n\n\n\n<p>Cercet\u0103torii americani au efectuat un studiu de treizeci de ani, cunoscut sub numele de CARDIA, care a examinat factorii de risc pentru bolile cardiovasculare. Aceast\u0103 cercetare, care a implicat aproximativ 3.900 de persoane, a analizat, de asemenea, leg\u0103tura dintre <strong>nivelurile de magneziu<\/strong> din organism \u0219i <strong>calitatea \u0219i durata somnului.<\/strong> Datele au ar\u0103tat c\u0103 un <strong>aport mai mare de magneziu a fost asociat cu o calitate \u00eembun\u0103t\u0103\u021bit\u0103 a somnului<\/strong>. Cel mai bun somn l-au experimentat cei care au avut un aport zilnic de aproximativ 190 mg de magneziu la 1000 kcal &#8211; sau 380 mg la un aport de referin\u021b\u0103 de 2000 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen ceea ce prive\u0219te durata somnului, potrivit cercet\u0103rii, persoanele cu aportul zilnic de magneziu men\u021bionat mai sus au avut \u0219i <strong>cea mai lung\u0103 durat\u0103 de somn<\/strong>. Mai exact, \u00een compara\u021bie cu altele, cel mai adesea dormeau <strong>mai mult de 7 ore pe zi<\/strong>. <sup><mark 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>Ce v\u0103 spune acest studiu? Pentru <strong>a dormi mai mult \u0219i mai bine<\/strong>, organismul trebuie s\u0103 aib\u0103 <strong>suficient magneziu.<\/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=\"De_cat_magneziu_are_nevoie_un_sportiv\"><\/span>De c\u00e2t magneziu are nevoie un sportiv?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potrivit EFSA (Autoritatea European\u0103 pentru Siguran\u021ba Alimentelor), aportul de magneziu zilnic mediu recomandat pentru o persoan\u0103 s\u0103n\u0103toas\u0103 medie este de <strong>300 mg<\/strong>. Recomand\u0103rile nutri\u021bionale ale <strong>Societ\u0103\u021bii Germane pentru Nutri\u021bie (DACH)<\/strong> sugereaz\u0103 <strong>310 mg pentru femei<\/strong> \u0219i<strong> 400 mg pentru b\u0103rba\u021bi.<\/strong> Cu toate acestea, nu exist\u0103 o doz\u0103 exact\u0103 recomandat\u0103 special pentru sportivi, deoarece nevoia lor de magneziu variaz\u0103 \u00een func\u021bie de <strong>intensitatea \u0219i tipul de antrenament<\/strong> \u0219i de al\u021bi factori. <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>Cu toate acestea, se crede \u00een general c\u0103 sportivii au nevoie de aproximativ <strong>10-20% mai mult magneziu<\/strong> dec\u00e2t persoanele inactive \u0219i anume cu aproximativ 30 &#8211; 60 mg \u00een plus. Aceasta este doza, de exemplu, din <strong>dou\u0103 banane mici<\/strong>. Dar, a\u0219a cum am men\u021bionat deja, necesarul de magneziu poate fi \u0219i mai mare \u00een timpul sporturilor intense. Prin urmare, dac\u0103 dori\u021bi s\u0103 v\u0103 asigura\u021bi c\u0103 ave\u021bi un aport adecvat, merit\u0103 s\u0103 ajunge\u021bi la o <strong>form\u0103 de magneziu bine absorbit\u0103, cum ar fi chelatul de magneziu<\/strong>.<a href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\"><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/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=\"Cum_se_manifesta_o_deficienta_de_magneziu\"><\/span>Cum se manifest\u0103 o deficien\u021b\u0103 de magneziu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Deoarece acest mineral este implicat \u00een sute de procese \u00een organism, deficien\u021ba lui poate duce cu adev\u0103rat la un num\u0103r mare de manifest\u0103ri. Cum \u00ee\u0219i d\u0103 seama un sportiv, pe baza simptomelor, c\u0103 \u00eei lipse\u0219te magneziu?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>este obosit \u0219i lipsit de energie<\/li>\n\n\n\n<li>are performan\u021be slabe (for\u021b\u0103, rezisten\u021b\u0103 etc.)<\/li>\n\n\n\n<li>sufer\u0103 de crampe musculare<\/li>\n\n\n\n<li>este nervos \u0219i iritabil<\/li>\n\n\n\n<li>are un somn de proast\u0103 calitate<\/li>\n\n\n\n<li>nu se regenereaz\u0103 la fel<\/li>\n\n\n\n<li>are o inciden\u021b\u0103 mai mare a accident\u0103rilor <sup><mark 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>Dac\u0103 suferi\u021bi de oricare dintre aceste simptome, este indicat s\u0103 \u00eencepe\u021bi s\u0103 v\u0103 suplimenta\u021bi aportul de magneziu.<\/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=\"Cum se manifest\u0103 o deficien\u021b\u0103 de magneziu?\" class=\"wp-image-612009\" title=\"Cum se manifest\u0103 o deficien\u021b\u0103 de magneziu?\" 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=\"Ar_trebui_sportivii_sa-si_suplimenteze_aportul_de_magneziu\"><\/span>Ar trebui sportivii s\u0103-\u0219i suplimenteze aportul de magneziu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De\u0219i aceasta pare a fi o \u00eentrebare foarte simpl\u0103 la prima vedere, nu este posibil s\u0103 spunem f\u0103r\u0103 echivoc dac\u0103 to\u021bi sportivii ar trebui s\u0103 ia suplimente de magneziu sau nu. Cu toate acestea, se \u0219tie deja c\u0103 scopul principal ar trebui s\u0103 fie atingerea unui <strong>interval optim<\/strong> de magneziu \u00een organism. Ce factori cresc riscul de deficien\u021b\u0103?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Activit\u0103\u021bi intense de rezisten\u021b\u0103.<\/strong><\/li>\n\n\n\n<li><strong>Perioade lungi de timp petrecute f\u0103c\u00e2nd exerci\u021bii fizice.<\/strong><\/li>\n\n\n\n<li><strong>Transpira\u021bie<\/strong> excesiv\u0103.<\/li>\n\n\n\n<li>Aport sc\u0103zut de magneziu \u00een <strong>alimenta\u021bie.<\/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>Dac\u0103 oricare dintre punctele de mai sus se aplic\u0103 \u0219i \u00een cazul vostru, suplimentarea cu magneziu poate fi potrivit\u0103 pentru voi. Dar chiar dac\u0103 nu este cazul vostru, este bine s\u0103 \u021bine\u021bi cont de faptul c\u0103, \u00een calitate de persoane active fizic, sunte\u021bi susceptibili la <strong>deficien\u021ba de magneziu<\/strong>. Acest lucru este demonstrat de mai multe studii care compar\u0103 depozitele de magneziu din organism la <strong>sportivi<\/strong> \u0219i la <strong>non-sportivi<\/strong>. De fapt, sportivii \u00een general au adesea un nivel sc\u0103zut de magneziu.<sup><mark 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>Dac\u0103 nu \u0219ti\u021bi din care grup\u0103 face\u021bi parte, asigura\u021bi-v\u0103 \u00eentotdeauna c\u0103 ave\u021bi <strong>suficient magneziu \u00een alimenta\u021bia voastr\u0103<\/strong>, ca m\u0103sur\u0103 de precau\u021bie, \u00een primul r\u00e2nd. Dac\u0103 observa\u021bi oricare dintre semnele deficien\u021bei, apela\u021bi la un <strong>supliment nutritiv.<\/strong> Este posibil ca organismul vostru s\u0103 foloseasc\u0103 at\u00e2t de mult magneziu \u00een timpul sportului, \u00eenc\u00e2t pur \u0219i simplu <strong>nu este suficient s\u0103-l consuma\u021bi doar prin alimenta\u021bie<\/strong>. De asemenea, merit\u0103 s\u0103 ad\u0103uga\u021bi magneziu ca m\u0103sur\u0103 preventiv\u0103 pentru a evita pierderea beneficiilor sale, dar \u00eentotdeauna doza\u021bi conform <strong>instruc\u021biunilor produc\u0103torului.<\/strong> Dac\u0103 dori\u021bi s\u0103 \u0219ti\u021bi cum v\u0103 merge \u00een mod sigur, pute\u021bi afla \u00een mod fiabil nivelul de magneziu din testele de s\u00e2nge pe care medicul vostru le poate prescrie.<\/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=\"Ar trebui sportivii s\u0103-\u0219i suplimenteze aportul de magneziu?\" class=\"wp-image-612025\" title=\"Ar trebui sportivii s\u0103-\u0219i suplimenteze aportul de magneziu?\" 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=\"Surse_de_magneziu_in_alimente_pentru_sportivi\"><\/span>Surse de magneziu \u00een alimente pentru sportivi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd vine vorba de magneziu, suntem noroco\u0219i c\u0103 acesta este destul de abundent \u00een alimente. Prin urmare, posibil s\u0103 nu fie at\u00e2t de dificil s\u0103-l ob\u021bine\u021bi din alimenta\u021bia voastr\u0103 dac\u0103 \u0219ti\u021bi ce alimente s\u0103 consuma\u021bi. A\u0219adar, care sunt acestea?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>legume cu frunze<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/leguminoase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leguminoase<\/a><\/li>\n\n\n\n<li>alimente din cereale integrale<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/nuci-si-seminte\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nuci \u0219i semin\u021be<\/a><\/li>\n\n\n\n<li>banane \u0219i avocado<\/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 alimente bogate \u00een magneziu<\/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\"><p style=\"text-align: center\">Alimente<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Con\u021binut de magneziu\/100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.ro\/migdale-raw.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Migdale<\/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.ro\/bio-seminte-de-dovleac-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Semin\u021be de dovleac<\/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\">Spanac<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fasole ro\u0219ie<\/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.ro\/one-minute-oats-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ov\u0103z<\/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\">Banane<\/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>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cum s\u0103 ad\u0103uga\u021bi cu u\u0219urin\u021b\u0103 magneziu \u00een alimenta\u021bia voastr\u0103, citi\u021bi urm\u0103torul nostru articol intitulat <a href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b><strong>Crampe, oboseal\u0103, iritabilitate \u0219i somn. Ce altceva afecteaz\u0103 magneziul?<\/strong><\/b><\/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=\"Cu_ce_forma_de_%E2%80%8B%E2%80%8Bmagneziu_este_mai_bine_sa_suplimentati_aportul\"><\/span>Cu ce form\u0103 de \u200b\u200bmagneziu este mai bine s\u0103 suplimenta\u021bi aportul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Atunci c\u00e2nd un sportiv dore\u0219te s\u0103-\u0219i suplimenteze aportul de magneziu, are mai multe op\u021biuni. Acesta poate alege <a href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">capsule<\/a>, <a href=\"https:\/\/gymbeam.ro\/magneziu-chelat-b6-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablete efervescente<\/a>, o <a href=\"https:\/\/gymbeam.ro\/citrat-de-magneziu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pulbere solubil\u0103<\/a>&nbsp;sau chiar o <a href=\"https:\/\/gymbeam.ro\/magnesium-shot-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fiol\u0103<\/a> concentrat\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u021biunile alese depind de ceea ce i se potrive\u0219te fiec\u0103ruia \u00een parte. Cu toate acestea, dac\u0103 dori\u021bi s\u0103 profita\u021bi la maximum de magneziu, merit\u0103 s\u0103 alege\u021bi cea mai eficient\u0103 form\u0103 biologic\u0103. Ce op\u021biuni exist\u0103 \u00een acest sens?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Magneziul sub form\u0103 de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/magneziu-citrat-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><b><strong>citrat<\/strong><\/b><\/a>, <a href=\"https:\/\/gymbeam.ro\/magnesium-malate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><b><strong>malat<\/strong><\/b><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><b><strong>bisglicinat<\/strong><\/b><\/a> sau <strong>lactat<\/strong> sunt printre formele de magneziu <strong>mai bine absorbite.<\/strong><\/li>\n\n\n\n<li><strong>Carbona\u021bii, oxidul<\/strong> sau <strong>sulfatul<\/strong> se <strong>absorb mai pu\u021bin u\u0219or.<\/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=\"Cand_ar_trebui_sa_luati_magneziu\"><\/span>C\u00e2nd ar trebui s\u0103 lua\u021bi magneziu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ve\u021bi culege beneficiile magneziului<strong> ori de c\u00e2te ori<\/strong> ve\u021bi suplimenta aportul acestuia. \u00cen general, nu conteaz\u0103 dac\u0103 \u00eel lua\u021bi diminea\u021ba sau seara. \u00cen unele cazuri, totu\u0219i, este o idee bun\u0103 s\u0103 v\u0103 g\u00e2ndi\u021bi la momentul \u00een care lua\u021bi doza zilnic\u0103, astfel \u00eenc\u00e2t s\u0103 pute\u021bi profita \u0219i mai mult de ea.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Atunci c\u00e2nd \u00eel lua\u021bi <strong>dup\u0103 efort fizic,<\/strong> v\u0103 ajuta\u021bi corpul \u0219i mu\u0219chii s\u0103 se <strong>regenereze<\/strong> mai eficient.<\/li>\n\n\n\n<li>Suplimentarea \u00een timpul <strong>exerci\u021biilor<\/strong> este util\u0103 \u00een special pentru <strong>activit\u0103\u021bile<\/strong> <strong>de rezisten\u021b\u0103 prelungite,<\/strong> cum ar fi alergarea, plimb\u0103rile lungi cu bicicleta sau drume\u021biile obositoare.<\/li>\n\n\n\n<li>O doz\u0103 de magneziu <strong>\u00eenainte<\/strong> <strong>de culcare<\/strong> va ajuta la <strong>calmarea organismului <\/strong>\u0219i la <strong>\u00eembun\u0103t\u0103\u021birea calit\u0103\u021bii somnului.<\/strong><\/li>\n\n\n\n<li>Dac\u0103 lua\u021bi magneziu ca m\u0103sur\u0103 preventiv\u0103 \u0219i dori\u021bi doar s\u0103 men\u021bine\u021bi un nivel s\u0103n\u0103tos de magneziu \u00een organism, lua\u021bi-l <strong>\u00een orice moment al zilei.<\/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=\"C\u00e2nd ar trebui s\u0103 lua\u021bi magneziu?\" class=\"wp-image-612057\" title=\"C\u00e2nd ar trebui s\u0103 lua\u021bi magneziu?\" 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=\"Reactii_adverse_posibile_in_urma_suplimentarii_intense\"><\/span>Reac\u021bii adverse posibile \u00een urm\u0103 supliment\u0103rii intense<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0103 \u00eentreba\u021bi ce se \u00eent\u00e2mpl\u0103 dac\u0103 v\u0103 suplimenta\u021bi aportul de magneziu c\u00e2nd ave\u021bi deja suficient \u00een organism? Nu v\u0103 face\u021bi griji, nu va avea efecte negative semnificative asupra corpului vostru. De fapt, excesul de magneziu este \u00een mod normal excretat din organism prin <strong>urin\u0103<\/strong>. Persoanele cu insuficien\u021b\u0103 renal\u0103 pot fi expuse riscului de probleme, deoarece corpul lor nu este capabil s\u0103 excrete magneziu. <sup><mark 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>O persoan\u0103 normal\u0103 \u0219i s\u0103n\u0103toas\u0103 poate avea probleme dup\u0103 suplimentarea excesiv\u0103 de magneziu sub form\u0103 de <strong>s\u0103ruri de magneziu<\/strong> (oxid, citrat sau carbonat). Acesta din urm\u0103 poate provoca <strong>diaree<\/strong> sau poate cre\u0219te riscul de <strong>deshidratare.<\/strong> Prin urmare, lua\u021bi-l \u00eentotdeauna \u00een cantitatea men\u021bionat\u0103 pe ambalajul produsului. Atunci c\u00e2nd apare aceast\u0103 problem\u0103, reduce\u021bi doza la jum\u0103tate \u0219i, dac\u0103 problemele persist\u0103, administra\u021bi o alt\u0103 form\u0103 de magneziu. <sup><mark 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=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Magneziul este un mineral pe care trebuie s\u0103-l ob\u021bine\u021bi din alimenta\u021bie pentru ca organismul s\u0103 func\u021bioneze corect. Cu toate acestea, sportivii \u0219i oamenii activi au o nevoie pu\u021bin mai mare de acesta dec\u00e2t cei care nu sunt foarte activi. Acest lucru se poate observa prin faptul c\u0103 un nivel s\u0103n\u0103tos de magneziu \u00een organism se traduce printr-o performan\u021b\u0103 sportiv\u0103 mai bun\u0103 de <strong>for\u021b\u0103<\/strong> \u0219i <strong>rezisten\u021b\u0103,<\/strong> o <strong>devoltare mai eficient\u0103 a masei musculare<\/strong> sau un <strong>somn<\/strong> mai reparator. Pentru a satisface aceste cerin\u021be mai mari, este important s\u0103 consuma\u021bi <strong>o mul\u021bime de magneziu din alimenta\u021bia voastr\u0103<\/strong>. Cu toate acestea, este indicat ca sportivii de agrement \u0219i profesioni\u0219ti s\u0103 \u00ee\u0219i satisfac\u0103 aportul optim cu ajutorul <strong>suplimentelor de magneziu<\/strong>. \u00cen acest fel, pot preveni cu succes <strong>crampele musculare, oboseala<\/strong> \u0219i <strong>iritabilitatea<\/strong> din deficien\u021ba de magneziu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 sunte\u021bi de p\u0103rere c\u0103 acest articol este interesant, nu ezita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor \u0219i familiei voastre.<\/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>Magneziul are beneficii incontestabile pentru to\u021bi sportivii. \u0218tia\u021bi c\u0103 acesta poate ajuta la \u00eembun\u0103t\u0103\u021birea at\u00e2t a performan\u021bei sportive, c\u00e2t \u0219i a calit\u0103\u021bii somnului? Ce alte beneficii are \u0219i c\u00e2nd trebuie suplimentat aportul s\u0103u vor fi dezv\u0103luite \u00een articolul nostru de ast\u0103zi.<\/p>\n","protected":false},"author":156,"featured_media":611889,"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":[71],"tags":[6878,7358,7628,6506,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-615319","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-minerale","9":"tag-nutritie","10":"tag-sanatate","11":"tag-suplimente-nutritive","12":"tag-un-stil-de-viata-sanatos","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>Cum afecteaz\u0103 magneziul performan\u021ba sportiv\u0103, dezvoltarea muscular\u0103 \u0219i somnul? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Magneziul ajut\u0103 la performan\u021ba sportiv\u0103, dezvoltarea masei musculare, somn \u0219i regenerarea organismului. 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