{"id":615548,"date":"2024-10-04T15:29:45","date_gmt":"2024-10-04T13:29:45","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=615548"},"modified":"2025-09-26T16:30:17","modified_gmt":"2025-09-26T14:30:17","slug":"kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/","title":{"rendered":"Kako magnezij utje\u010de na sportske performanse, rast mi\u0161i\u0107a i san?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Sto_je_magnezij_i_koje_su_njegove_funkcije_u_tijelu\" title=\"\u0160to je magnezij i koje su njegove funkcije u tijelu?\">\u0160to je magnezij i koje su njegove funkcije u tijelu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Zasto_je_magnezij_toliko_vazan_za_sportase\" title=\"Za\u0161to je magnezij toliko va\u017ean za sporta\u0161e?\">Za\u0161to je magnezij toliko va\u017ean za sporta\u0161e?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Kako_tocno_magnezij_doprinosi_sportskoj_izvedbi\" title=\"Kako to\u010dno magnezij doprinosi sportskoj izvedbi?\">Kako to\u010dno magnezij doprinosi sportskoj izvedbi?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Poboljsava_li_magnezij_sportsku_izvedbu\" title=\"Pobolj\u0161ava li magnezij sportsku izvedbu?\">Pobolj\u0161ava li magnezij sportsku izvedbu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Kakav_je_ucinak_magnezija_na_sportsku_izvedbu_i_san_gledano_ocima_znanosti\" title=\"Kakav je u\u010dinak magnezija na sportsku izvedbu i san gledano o\u010dima znanosti?\">Kakav je u\u010dinak magnezija na sportsku izvedbu i san gledano o\u010dima znanosti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Koliko_je_magnezija_potrebno_sportasu\" title=\"Koliko je magnezija potrebno sporta\u0161u?\">Koliko je magnezija potrebno sporta\u0161u?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Kako_se_manifestira_nedostatak_magnezija\" title=\"Kako se manifestira nedostatak magnezija?\">Kako se manifestira nedostatak magnezija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Trebaju_li_sportasi_uzimati_dodatke_magnezija\" title=\"Trebaju li sporta\u0161i uzimati dodatke magnezija?\">Trebaju li sporta\u0161i uzimati dodatke magnezija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Izvori_magnezija_u_hrani_za_sportase\" title=\"Izvori magnezija u hrani za sporta\u0161e\">Izvori magnezija u hrani za sporta\u0161e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Koji_je_magnezij_najbolji_za_nadopunu\" title=\"Koji je magnezij najbolji za nadopunu?\">Koji je magnezij najbolji za nadopunu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Kad_trebate_uzimati_magnezij\" title=\"Kad trebate uzimati magnezij?\">Kad trebate uzimati magnezij?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Moguce_nuspojave_kod_previse_nadopune\" title=\"Mogu\u0107e nuspojave kod previ\u0161e nadopune\">Mogu\u0107e nuspojave kod previ\u0161e nadopune<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/#Sto_smo_naucili\" title=\"\u0160to smo nau\u010dili?\">\u0160to smo nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><b><strong>Magnezij <\/strong><\/b>je klju\u010dni mineral potreban za <b><strong>stotine osnovnih fiziolo\u0161kih procesa u ljudskom tijelu.<\/strong><\/b> Ali jeste li znali da, ako se redovito <b><strong>bavite sportom<\/strong><\/b>, va\u0161e ga tijelo tro\u0161i \u010dak i vi\u0161e nego \u0161to bi ga tro\u0161ilo da niste aktivni? Zapravo, uklju\u010den je u procese kao \u0161to su <b><strong>metabolizam hranjivih tvari,<\/strong><\/b> <b><strong>regeneracija mi\u0161i\u0107a <\/strong><\/b>i vi\u0161e, \u0161to izravno utje\u010de na va\u0161u sportsku izvedbu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dovoljna koli\u010dina magnezija odra\u017eava se na napredak u vje\u017ebanju, ali i na zdravlje sporta\u0161a. Njegov unos stoga ne treba zanemariti. Kad ga je dovoljno unositi iz prehrane, a kome se savjetuje njegova nadoknada?<\/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=\"Sto_je_magnezij_i_koje_su_njegove_funkcije_u_tijelu\"><\/span>\u0160to je magnezij i koje su njegove funkcije u tijelu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noopener\"><b><strong>Magnezij<\/strong><\/b><\/a> je jedan od esencijalnih minerala bez kojih va\u0161e tijelo gotovo <b><strong>ne bi moglo funkcionirati.<\/strong><\/b> Zapravo, dio je vi\u0161e od <b><strong>300 biolo\u0161kih procesa u tijelu.<\/strong><\/b> Ljudskom tijelu potreban je za pravilan rad <b><strong>kostiju, psihe<\/strong><\/b> ili \u010dak za sam proces <b><strong>dijeljenja stanica.<\/strong><\/b> Svakome treba magnezij, ali sporta\u0161i, koji su u fokusu dana\u0161njeg \u010dlanka, cijene njegovu ulogu u organizmu mo\u017eda \u010dak i vi\u0161e od ostalih. Procesi kao \u0161to su <b><strong>kontrakcija mi\u0161i\u0107a, energetski metabolizam <\/strong><\/b>ili <b><strong>sinteza proteina, <\/strong><\/b>bez kojih, izme\u0111u ostalog, va\u0161i mi\u0161i\u0107i ne bi rasli, ne mogu bez njega. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za\u0161to bi sporta\u0161i i fizi\u010dki aktivni ljudi trebali posebno paziti na <b><strong>dovoljan unos magnezija?<\/strong><\/b> Zbog jednog bitnog razloga \u2013 tijelo ne mo\u017ee proizvesti taj <a href=\"https:\/\/gymbeam.hr\/blog\/kompletan-vodic-kroz-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noopener\">mineral<\/a> samostalno. Stoga je isklju\u010divo na vama i meni da ga opskrbimo s dovoljno <b><strong>magnezija iz prehrane.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Danas \u0107emo se prvenstveno usredoto\u010diti na magnezij u kontekstu<b><strong> sportske izvedbe, <\/strong><\/b>ali ako vas zanimaju njegove druge funkcije u tijelu, kako se manifestira nedostatak magnezija ili \u0161to jesti za optimalnu razinu magnezija u tijelu, ne propustite na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Gr\u010devi, <\/strong><\/b><\/a><a href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noopener\"><b><strong>umor, razdra\u017eljivost ili spavanje. Na \u0161to jo\u0161 utje\u010de magnezij?<\/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.hr\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-1124x750.jpg\" alt=\"Kakve u\u010dinke ima magnezij?\" class=\"wp-image-611910\" title=\"Kakve u\u010dinke ima magnezij?\" 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=\"Zasto_je_magnezij_toliko_vazan_za_sportase\"><\/span>Za\u0161to je magnezij toliko va\u017ean za sporta\u0161e?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno vam je ve\u0107 jasno da je magnezij neophodan mineral za cijeli \u017eivot. Me\u0111utim, za sporta\u0161e on igra jo\u0161 va\u017eniju ulogu jer njihovo tijelo <b><strong>zahtijeva vi\u0161e magnezija <\/strong><\/b>zbog pove\u0107ane fizi\u010dke aktivnosti. Zamislite magnezij kao gorivo u svom automobilu &#8211; \u0161to \u010de\u0161\u0107e koristite svoj auto, \u010de\u0161\u0107e ga morate i tankati. Sporta\u0161i imaju <b><strong>aktivniji metabolizam, <\/strong><\/b>a budu\u0107i da je magnezij dio brojnih fiziolo\u0161kih procesa u tijelu, <b><strong>br\u017ee se tro\u0161i.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, magnezij se gubi iz tijela <b><strong>znojenjem.<\/strong><\/b> Dakle, sporta\u0161i prirodno imaju <b><strong>ve\u0107e gubitke <\/strong><\/b>od neaktivnih osoba. <b><strong>Sporta\u0161i izdr\u017eljivosti<\/strong><\/b> koji provode duge sate treniraju\u0107i to bi posebno trebali imati na umu. Me\u0111utim, nedostatak magnezija op\u0107enito mo\u017ee pogoditi sve ljude koji se <b><strong>redovito bave sportom<\/strong><\/b>, stoga ne smiju zanemariti unos magnezija. Nedostaci su \u010desti i kod obi\u010dnih ljudi \u2013 kao \u0161to je, primjerice, pokazalo veliko istra\u017eivanje koje je prou\u010davalo udio mikronutrijenata u prehrani Europljana. Na primjer, otkrilo je da je 40 % Britanki i 36 % Britanaca u dobi od 18 do 60 godina imalo unos ispod takozvane <em>procijenjene prosje\u010dne<\/em> <em>potrebe<\/em> (EAR) za magnezijem. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/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 poprili\u010dan problem jer niske razine magnezija mogu utjecati na <b><strong>kvalitetu sportske izvedbe<\/strong><\/b> \u2013 od <b><strong>smanjene izdr\u017eljivosti mi\u0161i\u0107a<\/strong><\/b> do <b><strong>pove\u0107anog umora.<\/strong><\/b> Stoga je va\u017eno pratiti unos magnezija iz prehrane i po mogu\u0107nosti razmisliti o nadoknadi. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/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.hr\/blog\/wp-content\/uploads\/2024\/09\/sk_simona_benikovska_vaclavik_022024_15-1124x750.jpeg\" alt=\"Za\u0161to je sporta\u0161ima potreban magnezij?\" class=\"wp-image-611926\" title=\"Za\u0161to je sporta\u0161ima potreban magnezij?\" 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=\"Kako_tocno_magnezij_doprinosi_sportskoj_izvedbi\"><\/span>Kako to\u010dno magnezij doprinosi sportskoj izvedbi?<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. Uklju\u010den je u energetski metabolizam<\/h3>\n\n\n\n<p>Magnezij je poput nevidljivog pomaga\u010da koji radi iza scene u va\u0161im stanicama kako bi se pobrinuo da va\u0161e tijelo ima <b><strong>dovoljno energije<\/strong><\/b> za pravilno funkcioniranje. Njegova je va\u017ena uloga utjecati na proizvodnju energije u stanicama i <b><strong>stabilizirati ATP <\/strong><\/b>\u2013 molekulu koja <b><strong>pohranjuje <\/strong><\/b>i <b> <strong>prenosi energiju <\/strong><\/b>potrebnu za \u017eivot. Zahvaljuju\u0107i magneziju, tijelo mo\u017ee u\u010dinkovito prenijeti energiju u obliku ATP-a tamo gdje je potrebna. To osigurava, na primjer, da je <b><strong>energija dostupna va\u0161im mi\u0161i\u0107ima.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim toga, magnezij poma\u017ee ubrzati metabolizam <b><strong>masti, ugljikohidrata<\/strong><\/b> i <b><strong>bjelan\u010devina.<\/strong><\/b> Na primjer, za mnoge korake u<b><strong> glikolizi, <\/strong><\/b>procesu koji pretvara <b><strong>glukozu u gorivo <\/strong><\/b>za tijelo, neizbje\u017eno je potreban magnezij. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/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\">Koja je va\u017enost optimalne razine magnezija za sporta\u0161e?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tijelo mo\u017ee pretvoriti <b><strong>glukozu (\u0161e\u0107er)<\/strong><\/b> ili<b><strong> masti<\/strong><\/b>, na primjer, u <b><strong>energiju <\/strong><\/b>i u\u010dinkovito je iskoristiti tijekom sporta.<\/li>\n\n\n\n<li>Istra\u017eivanja pokazuju da unos dovoljno magnezija pozitivno utje\u010de na <b><strong>ustrajnost <\/strong><\/b>i <b><strong>izdr\u017eljivost mi\u0161i\u0107a tijekom dugotrajnih aktivnosti.<\/strong><\/b> To je posebno vrijedno za trka\u010de, bicikliste i druge sporta\u0161e izdr\u017eljivosti. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Tako\u0111er je povezan s boljim <b><strong>izvedbama snage. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Optimalne razine magnezija poma\u017eu u <b><strong>sprje\u010davanju umora. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[17]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Magnezij poma\u017ee tijelu da dobije trenutnu energiju iz <b><strong>kreatina fosfata <\/strong><\/b>(koji pohranjuje otprilike 60 % <a href=\"https:\/\/gymbeam.hr\/kreatin\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">kreatina<\/a>). To je va\u017eno, na primjer, tijekom <b><strong>vje\u017ebe visokog intenziteta,<\/strong><\/b> kad tijelo nema vremena obnoviti zalihe ATP-a i treba mu br\u017ei izvor goriva. <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. Neophodan je za pravilan rad mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Magnezij igra klju\u010dnu ulogu u <b><strong>svakom pokretu <\/strong><\/b>va\u0161eg tijela. Ve\u0107 znate da \u010dini energiju dostupnom mi\u0161i\u0107ima u obliku ATP-a. Ali to nije sve jer, osim toga, on je i klju\u010dni igra\u010d u<b><strong> kontrakciji mi\u0161i\u0107a.<\/strong><\/b> Ono \u0161to vi i ja vidimo, na primjer, kao jednostavno <b> <strong>podizanje bu\u010dice za <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/blog\/popis-vjezbi-bicepsi\/\" target=\"_blank\" rel=\"noopener\"><b><strong>pregib bicepsa<\/strong><\/b><\/a><b><strong>, <\/strong><\/b>zapravo je rezultat kontrakcije i opu\u0161tanja stotina do tisu\u0107a mi\u0161i\u0107nih vlakana. Magnezij je jedan od dirigenata tog golemog orkestra i osigurava da dobiveni pokret bude <b><strong>gladak <\/strong><\/b>i <b><strong>fluidan. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kad u tijelu nedostaje magnezija, mogu se pojaviti <a href=\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/#Co_su_krce\" target=\"_blank\" rel=\"noopener\">mi\u0161i\u0107ni gr\u010devi<\/a> \u2013 bolne i iznenadne kontrakcije mi\u0161i\u0107a koje <b><strong>ne mo\u017eete kontrolirati.<\/strong><\/b> Gr\u010devi mogu imati nekoliko uzroka. Nedostatak magnezija mo\u017ee biti jedan od njih, tako da bi <b><strong>optimalni dnevni unos <\/strong><\/b>magnezija trebao biti dio njihova <b><strong>sprje\u010davanja. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne smije se zaboraviti da ovaj mineral tako\u0111er igra va\u017enu ulogu u izgradnji mi\u0161i\u0107ne mase. Magnezij je neophodan za gotovo svaki korak <b><strong>sinteze mi\u0161i\u0107a<\/strong><\/b> \u2013 procesa<b><strong> formiranja mi\u0161i\u0107a.<\/strong><\/b> Zapravo, on je komponenta enzima bez koje se ne bi mogao odvijati njihov<b><strong> rast<\/strong><\/b>. <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\">Koja je va\u017enost optimalne razine magnezija za sporta\u0161e?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Brine se o savr\u0161enom<b><strong> me\u0111udjelovanju mi\u0161i\u0107a, <\/strong><\/b>\u0161to je va\u017eno za cjelokupnu izvedbu. Ne radi se samo o snazi, nego i o sili, brzini i agilnosti.<\/li>\n\n\n\n<li>Odgovaraju\u0107i unos magnezija poma\u017ee <b><strong>sprije\u010diti gr\u010deve mi\u0161i\u0107a.<\/strong><\/b><\/li>\n\n\n\n<li>Magnezij je neophodan za u\u010dinkovitu<b><strong> izgradnju mi\u0161i\u0107a.<\/strong><\/b><\/li>\n\n\n\n<li>Tako\u0111er poma\u017ee da se tijelo i mi\u0161i\u0107i bolje <b><strong>regeneriraju<\/strong><\/b> <strong>. <\/strong><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/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.hr\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-843x1124.jpg\" alt=\"Kako magnezij utje\u010de na rad mi\u0161i\u0107a?\" class=\"wp-image-611944\" title=\"Kako magnezij utje\u010de na rad mi\u0161i\u0107a?\" 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. Brine se za optimalnu ravnote\u017eu elektrolita<\/h3>\n\n\n\n<p>Bilo da se bavite sportom ili sjedite kod ku\u0107e na kau\u010du, va\u0161e je tijelo neprestano zauzeto odr\u017eavanjem prave ravnote\u017ee elektrolita. To uklju\u010duje <a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kalij<\/a>, <b><strong>natrij,<\/strong><\/b> <a href=\"https:\/\/gymbeam.hr\/kalcij\" target=\"_blank\" rel=\"noopener\">kalcij<\/a> i <b><strong>klor<\/strong><\/b> uz magnezij. Njihov optimalan omjer u tijelu osigurava besprijekornu suradnju izme\u0111u <b><strong>\u017eiv\u010danog sustava<\/strong><\/b> i <b><strong>mi\u0161i\u0107a.<\/strong><\/b> Magnezij, uz druge elektrolite, osigurava da va\u0161i mi\u0161i\u0107i ispravno reagiraju na podra\u017eaje iz mozga i izvode pokrete koje \u017eelite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optimalna ravnote\u017ea elektrolita tako\u0111er je neophodna za pravilnu hidrataciju tijela. Sam magnezij utje\u010de na funkciju takozvane <b><strong>natrij-kalijeve pumpe<\/strong><\/b>, koja je mehanizam za <b><strong>kontrolu koli\u010dine vode u stanicama.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er je neophodan za aktivnost antidiuretskog hormona (ADH), koji je odgovoran za<b><strong> zadr\u017eavanje vode u tijelu.<\/strong><\/b> Manjak magnezija mo\u017ee ometati ta dva procesa i dovesti do <b><strong>pove\u0107anog gubitka vode, pa \u010dak i <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noopener\"><b><strong>dehidracije.<\/strong><\/b><sup><mark 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\">Koja je va\u017enost optimalne razine magnezija za sporta\u0161e?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poma\u017ee u sprje\u010davanju <b><strong>dehidracije <\/strong><\/b>i problema povezanih s njom. To uklju\u010duje glavobolje, vrtoglavicu i nizak krvni tlak. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><b><strong>Sporta\u0161i koji<\/strong><\/b> se bave dugotrajnim <b><strong>aktivnostima izdr\u017eljivosti <\/strong><\/b>ili <b><strong>intenzivnim sportovima<\/strong><\/b> trebaju biti posebno oprezni.<\/li>\n\n\n\n<li>Kod njih je ve\u0107i rizik od neravnote\u017ee elektrolita jer se zna\u010dajno <b><strong>znoje <\/strong><\/b>i<b><strong> gube elektrolite, <\/strong><\/b>uklju\u010duju\u0107i magnezij, putem znojenja.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Pobolj\u0161ava san<\/h3>\n\n\n\n<p>Ako se i sami bavite bilo kojim sportom, znat \u0107ete da nakon mirno prospavane no\u0107i imate puno<b><strong> bolje rezultate <\/strong><\/b>nego kad odete na trening nenaspavani. Neadekvatan i nekvalitetan san dovodi do <b><strong>manje snage, brzine i <\/strong><\/b> <b><strong>ukupne izvedbe.<\/strong><\/b> \u0160tovi\u0161e, <b><strong>pove\u0107ava rizik od ozljeda.<\/strong><\/b> Stoga bi dobar no\u0107ni san trebao biti me\u0111u glavnim prioritetima svakog sporta\u0161a ako \u017eeli dati <b><strong>najbolje od sebe. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er je dobra ideja pobrinuti se da unosite dovoljno magnezija na svom putu do spavanja cijelu no\u0107. Istra\u017eivanja su pokazala da niske razine magnezija mogu uzrokovati probleme sa spavanjem. Nasuprot tome, <b><strong>dovoljan dnevni unos <\/strong><\/b>ili <b><strong>nadopuna magnezija <\/strong><\/b>mo\u017ee ga pobolj\u0161ati. To se mo\u017ee preto\u010diti u, na primjer,<b><strong> br\u017eu stopu usnivanja<\/strong><\/b>, kao i <b><strong>neprekinuto spavanje<\/strong><\/b>.<sup><mark 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>Ako imate problema sa spavanjem, mo\u017eete probati magnezij kao <b><strong>samostalni dodatak prehrani s jednim sastojkom<\/strong><\/b> ili kao dio <b><strong>sveobuhvatnog dodatka prehrani. <\/strong><\/b> Na primjer, <a href=\"https:\/\/gymbeam.hr\/sleep-relax-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">Sleep&amp;Relax<\/a> ili <a href=\"https:\/\/gymbeam.hr\/vitacalm-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">VitaCalm<\/a>, koji tako\u0111er sadr\u017ee niz drugih aktivnih sastojaka. Tako\u0111er mo\u017eete dodati <a href=\"https:\/\/gymbeam.hr\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noopener\" class=\"ek-link\">melatonin<\/a>, koji vam poma\u017ee da zaspite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dodaci prehrani samo su jedan dio slagalice za bolji san. Ako se pitate \u0161to jo\u0161 mo\u017eete u\u010diniti da ga pobolj\u0161ate, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san.<\/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.hr\/blog\/wp-content\/uploads\/2024\/09\/DSC03814-1-1124x749.jpg\" alt=\"Kako magnezij utje\u010de na san?\" class=\"wp-image-611960\" title=\"Kako magnezij utje\u010de na san?\" 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. Brine se za mentalno zdravlje<\/h3>\n\n\n\n<p>Aktivno bavljenje sportom, bilo profesionalno ili rekreativno, mo\u017ee biti prili\u010dno zahtjevno za psihu. To je <b><strong>dodatni <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noopener\"><b><strong>stres<\/strong><\/b><\/a> za tijelo, ali i za um. To zna\u010di da sporta\u0161i nikako ne bi trebali stavljati svoje mentalno zdravlje u drugi plan. Naprotiv, ako se<b><strong> redovito brinu za njega<\/strong><\/b>, to \u0107e se odraziti na njihovu sportsku izvedbu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prija\u0161nja istra\u017eivanja pokazuju da magnezij tako\u0111er mo\u017ee utjecati na na\u0161e raspolo\u017eenje i cjelokupno psihi\u010dko stanje. Poma\u017ee smanjiti proizvodnju <b><strong>hormona stresa<\/strong><\/b> (npr. kortizola) ili, naprotiv, potaknuti proizvodnju <b><strong>serotonina <\/strong><\/b>\u2013 neuroprijenosnika koji doprinosi osje\u0107aju sre\u0107e i blagostanja. Njegov povoljan u\u010dinak pokazao se blagotvornim i kod <b><strong>anksioznosti <\/strong><\/b>i <b><strong>depresije.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sporta\u0161i svakako mogu imati koristi od ovih prednosti. Zapravo, magnezij vam mo\u017ee pomo\u0107i da <b><strong>bolje podnesete te\u0161ko vje\u017ebanje, <\/strong><\/b>ostanete <b><strong>smireniji kad <\/strong><\/b>se trebate usredoto\u010diti na izvedbu i prakti\u010dki <b><strong>bolje podnesete mentalni napor povezan sa sportom<\/strong><\/b> op\u0107enito.<\/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=\"Poboljsava_li_magnezij_sportsku_izvedbu\"><\/span>Pobolj\u0161ava li magnezij sportsku izvedbu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to ste ve\u0107 i sami saznali, magnezij igra prili\u010dno va\u017enu ulogu u tome kako vje\u017ebate. U istra\u017eivanjima se pokazalo da je najva\u017enije osigurati da tijelo ima njegove<b><strong> optimalne razine<\/strong><\/b>. Nedostatak mo\u017ee biti odgovoran za lo\u0161iju sportsku izvedbu, a kad se taj nedostatak ispravi, to se vidi po njenom <b><strong>pobolj\u0161anju.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, prema znanstvenicima, nema vidljive promjene ako nadopunite magnezij u vrijeme kad ga u organizmu imate u dovoljnoj koli\u010dini. Stoga je beskorisno misliti da \u0107ete, ako imate dovoljno magnezija u tijelu, primijetiti zna\u010dajan napredak u vremenu pretr\u010danog kilometra nakon jedne doze magnezija. Me\u0111utim, kad ga tijelu po\u010dne <b><strong>manjkati <\/strong><\/b>(npr. zbog nedostatka u prehrani, znojenja ili pove\u0107ane fizi\u010dke aktivnosti)<b><strong>, <\/strong><\/b>nadoknada iz prehrane ili dodataka prehrani mo\u017ee vas u\u010diniti sretnijima uz pobolj\u0161anu brzinu i op\u0107u izvedbu. <sup><mark 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.hr\/blog\/wp-content\/uploads\/2024\/09\/IMG_0295-1-1124x749.jpg\" alt=\"Pobolj\u0161ava li magnezij sportsku izvedbu?\" class=\"wp-image-611976\" title=\"Pobolj\u0161ava li magnezij sportsku izvedbu?\" 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=\"Kakav_je_ucinak_magnezija_na_sportsku_izvedbu_i_san_gledano_ocima_znanosti\"><\/span>Kakav je u\u010dinak magnezija na sportsku izvedbu i san gledano o\u010dima znanosti?<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. U\u010dinak nadopune magnezijem na snagu<\/h3>\n\n\n\n<p>Da bismo vidjeli kako dodatak magnezija mo\u017ee konkretno utjecati na snagu, pogledajmo britansku studiju koja je istra\u017eivala u\u010dinak <b><strong>kratkoro\u010dne<\/strong><\/b> i <b><strong>dugoro\u010dne <\/strong><\/b>nadopune<b><strong> magnezija <\/strong><\/b>na snagu. U istra\u017eivanju je sudjelovalo <b><strong>13 rekreativnih sporta\u0161a<\/strong><\/b>, od kojih su neki uzimali magnezij tjedan dana, a ostali do \u010detiri tjedna. U oba slu\u010daja u\u010dinak magnezija uspore\u0111en je s placebom. Na kraju uzimanja testirana je snaga na<b><strong> potisku s klupe.<\/strong><\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokazalo je da je jedan tjedan nadopune magnezija doveo do zna\u010dajnog pove\u0107anja snage za 17,7 %. Me\u0111utim, \u010detiri tjedna uzimanja magnezija nisu rezultirala jo\u0161 ve\u0107om snagom. Prema istra\u017eiva\u010dima, ti rezultati sugeriraju da <b><strong>nadopuna razine magnezija na normalnu mo\u017ee dovesti do bolje izvedbe.<\/strong><\/b> Ali kad koli\u010dina magnezija u tijelu vi\u0161e nije u optimalnom rasponu, izvedba se dalje ne pobolj\u0161ava. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za nas obi\u010dne smrtnike to zna\u010di da, ako dugoro\u010dno imate nisku razinu tog minerala u tijelu, njegova nadopuna ili znatno ve\u0107i unos u prehrani mo\u017ee vas iznenaditi pove\u0107anjem izvedbe tijekom svakodnevnih treninga.<\/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.hr\/blog\/wp-content\/uploads\/2024\/09\/spo-1124x749-1.jpg\" alt=\"U\u010dinak magnezija na sportsku izvedbu\" class=\"wp-image-611993\" title=\"U\u010dinak magnezija na sportsku izvedbu\" 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. U\u010dinak nadopune magnezija na san<\/h3>\n\n\n\n<p>Ameri\u010dki znanstvenici proveli su tridesetogodi\u0161nje istra\u017eivanje, poznato kao CARDIA, koje je ispitivalo \u010dimbenike rizika za kardiovaskularne bolesti. To istra\u017eivanje, u kojem je sudjelovalo otprilike 3900 ljudi, tako\u0111er je prou\u010davalo vezu izme\u0111u <b><strong>razine magnezija<\/strong><\/b> u tijelu te <b><strong>trajanja i kvalitete<\/strong><\/b> <b><strong>sna<\/strong><\/b>. Podaci su pokazali da je<b><strong> ve\u0107i unos magnezija povezan s pobolj\u0161anom kvalitetom sna.<\/strong><\/b> Najbolji san imali su oni koji su dnevno unosili otprilike 190 mg magnezija na 1000 kcal \u2013 ili 380 mg pri referentnom unosu od 2000 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de trajanja sna, prema istra\u017eivanju, osobe s navedenim dnevnim unosom magnezija imale su i<b><strong> najdu\u017ei san.<\/strong><\/b> To\u010dnije, u usporedbi s drugima, naj\u010de\u0161\u0107e su spavale <b><strong>vi\u0161e od 7 sati dnevno. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[13]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to vam ovo istra\u017eivanje govori? Kako biste <b><strong>spavali du\u017ee i bolje<\/strong><\/b>, tijelo mora imati <b><strong>dovoljno magnezija.<\/strong><\/b><\/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=\"Koliko_je_magnezija_potrebno_sportasu\"><\/span>Koliko je magnezija potrebno sporta\u0161u?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema EFSA-i (Europskoj agenciji za sigurnost hrane), preporu\u010deni dnevni unos magnezija za prosje\u010dnu zdravu osobu iznosi <b><strong>300 mg.<\/strong><\/b> Nutritivne preporuke <b><strong>Njema\u010dkog dru\u0161tva za prehranu (DACH) <\/strong><\/b>predla\u017eu <b><strong>310 mg za \u017eene <\/strong><\/b>i <b><strong>400 mg za mu\u0161karce.<\/strong><\/b> Me\u0111utim, ne postoji to\u010dna preporu\u010dena doza posebno za sporta\u0161e, budu\u0107i da njihove potrebe za magnezijem variraju ovisno o <b><strong>intenzitetu i<\/strong><\/b> <b><strong>vrsti treninga <\/strong><\/b>te drugim \u010dimbenicima. <sup><mark 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>Me\u0111utim, op\u0107enito se vjeruje da sporta\u0161i trebaju otprilike <b><strong>10 \u2013 20 % vi\u0161e magnezija<\/strong><\/b> nego neaktivni ljudi. To je pribli\u017eno 30 \u2013 60 mg vi\u0161e. To je doza koja se nalazi u, primjerice, <b><strong>dvije male banane.<\/strong><\/b> Ali kao \u0161to smo ve\u0107 spomenuli, potreba za magnezijem mo\u017ee biti jo\u0161 ve\u0107a tijekom intenzivnog bavljenja sportom. Stoga, ako \u017eelite biti sigurni da imate adekvatan unos, isplati se posegnuti za <b><strong>oblikom magnezija koji se dobro upija, kao \u0161to je <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><b><strong>magnezijev kelat.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[18]<\/span><\/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=\"Kako_se_manifestira_nedostatak_magnezija\"><\/span>Kako se manifestira nedostatak magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budu\u0107i da ovaj mineral sudjeluje u stotinama procesa u tijelu, njegov nedostatak doista mo\u017ee rezultirati velikim brojem manifestacija. Kako sporta\u0161 na temelju simptoma zna da mu nedostaje magnezija?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>umoran je i bez energije<\/li>\n\n\n\n<li>slabija izvedba (snaga, izdr\u017eljivost itd.)<\/li>\n\n\n\n<li>pati od gr\u010deva u mi\u0161i\u0107ima<\/li>\n\n\n\n<li>nervozan je i razdra\u017eljiv<\/li>\n\n\n\n<li>ima lo\u0161u kvalitetu sna<\/li>\n\n\n\n<li>ne regenerira se dobro<\/li>\n\n\n\n<li>ima ve\u0107u u\u010destalost ozljeda <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>Ako patite od bilo kojeg od ovih simptoma, ne mo\u017eete pogrije\u0161iti ako po\u010dnete uzimati dodatke s magnezijem.<\/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.hr\/blog\/wp-content\/uploads\/2024\/09\/sk_jan_lesko_052023_10-1124x749.jpg\" alt=\"Kako se manifestira nedostatak magnezija?\" class=\"wp-image-612009\" title=\"Kako se manifestira nedostatak magnezija?\" 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=\"Trebaju_li_sportasi_uzimati_dodatke_magnezija\"><\/span>Trebaju li sporta\u0161i uzimati dodatke magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako se to na prvi pogled \u010dini vrlo jednostavnim pitanjem, nije mogu\u0107e jednozna\u010dno re\u0107i trebaju li svi sporta\u0161i uzimati dodatke magnezija ili ne. Me\u0111utim, ve\u0107 je poznato da bi glavni cilj trebao biti postizanje <b><strong>optimalnog raspona<\/strong><\/b> magnezija u tijelu<b><strong>.<\/strong><\/b> Koji \u010dimbenici pove\u0107avaju rizik od nedostatka?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b><strong>Intenzivne aktivnosti izdr\u017eljivosti.<\/strong><\/b><\/li>\n\n\n\n<li><b><strong>Duga razdoblja provedena vje\u017ebaju\u0107i.<\/strong><\/b><\/li>\n\n\n\n<li>Pretjerano <b><strong>znojenje.<\/strong><\/b><\/li>\n\n\n\n<li>Nizak unos magnezija iz <b><strong>prehrane. <\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/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>Ako se bilo \u0161to od gore navedenog odnosi na vas, dodatak magnezija mogao bi biti prikladan za vas<b><strong>.<\/strong><\/b> Ali \u010dak i ako to nije slu\u010daj kod vas, dobro je imati na umu da ste kao fizi\u010dki aktivna osoba podlo\u017eni <b><strong>nedostatku magnezija.<\/strong><\/b> To pokazuje nekoliko istra\u017eivanja koja uspore\u0111uju zalihe magnezija u tijelu <b><strong>sporta\u0161a <\/strong><\/b>i <b><strong>nesporta\u0161a.<\/strong><\/b> Zapravo, sporta\u0161i op\u0107enito \u010desto imaju niske razine magnezija.<sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne znate kojoj skupini pripadate, uvijek se pobrinite da imate<b><strong> dosta magnezija u prehrani<\/strong><\/b> kao preventivnu mjeru<b><strong>.<\/strong><\/b> Ako primijetite bilo koji od znakova nedostatka, posegnite za <b><strong>dodatkom prehrani.<\/strong><\/b> Mogu\u0107e je da va\u0161e tijelo iskori\u0161tava toliko magnezija tijekom bavljenja sportom da <b><strong>jednostavno nije dovoljno unositi ga samo prehranom.<\/strong><\/b> Tako\u0111er se isplati unositi magnezij kao preventivnu mjeru kako ne biste propustili njegove dobrobiti, ali uvijek dozirajte prema <b><strong>uputama proizvo\u0111a\u010da.<\/strong><\/b> Ako \u017eelite sa sigurno\u0161\u0107u znati kako ste, mo\u017eete pouzdano saznati svoje razine magnezija iz krvnih pretraga koje vam mo\u017ee propisati lije\u010dnik.<\/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.hr\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_032023_11-1-1124x843.jpg\" alt=\"Trebaju li sporta\u0161i uzimati dodatke magnezija?\" class=\"wp-image-612025\" title=\"Trebaju li sporta\u0161i uzimati dodatke magnezija?\" 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=\"Izvori_magnezija_u_hrani_za_sportase\"><\/span>Izvori magnezija u hrani za sporta\u0161e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad je rije\u010d o magneziju, imamo sre\u0107u da ga ima dosta u hrani. Stoga ga mo\u017eda ne\u0107e biti tako te\u0161ko dobiti iz prehrane ako znate za kojom hranom posegnuti. Dakle, koje su to namirnice?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>lisnato povr\u0107e<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mahunarke<\/a><\/li>\n\n\n\n<li>integralne namirnice<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/orasi-i-sjemenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161asti plodovi i sjemenke<\/a><\/li>\n\n\n\n<li>banane i avokado<\/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 namirnica bogatih magnezijem<\/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\">Namirnica<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Sadr\u017eaj magnezija na 100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Bademi<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Sjemenke bundeve<\/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\">\u0160pinat<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Crveni grah<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/one-minute-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Zob<\/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\">Banana<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 mg<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><sup><span style=\"color: #ff6600;\">[18]<\/span><\/sup><\/figcaption><\/figure>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako jednostavno dodati magnezij svojoj prehrani, pro\u010ditajte na\u0161 sljede\u0107i \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Gr\u010devi, umor, razdra\u017eljivost i san.<\/strong><\/b><\/a> <a href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noopener\"><b><strong>Na \u0161to jo\u0161 utje\u010de magnezij?<\/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=\"Koji_je_magnezij_najbolji_za_nadopunu\"><\/span>Koji je magnezij najbolji za nadopunu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad sporta\u0161 \u017eeli nadopuniti magnezij, ima nekoliko opcija kako ga uzeti. Mo\u017ee posegnuti za <a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kapsulama<\/a>, <a href=\"https:\/\/gymbeam.hr\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noopener\">\u0161ume\u0107im tabletama<\/a>, <a href=\"https:\/\/gymbeam.hr\/magnezijev-citrat-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener\">topljivim pra\u0161kom<\/a> ili \u010dak koncentriranim <a href=\"https:\/\/gymbeam.hr\/magnezij-shot-gymbeam.html\" target=\"_blank\" rel=\"noopener\">brzim napitkom<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koju \u0107e od opcija izabrati, ovisi o tome \u0161to mu odgovara. Me\u0111utim, ako \u017eelite izvu\u0107i maksimum iz magnezija, vrijedi odabrati naju\u010dinkovitiji biolo\u0161ki oblik. Koje opcije postoje?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Magnezij u obliku <a href=\"https:\/\/gymbeam.hr\/magnezijev-citrat-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><b><strong>citrata<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/magnezij-malat-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><b><strong>malata<\/strong><\/b><\/a><b><strong>, <\/strong><\/b><a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><b><strong>bisglicinata<\/strong><\/b><\/a> ili <b><strong>laktata <\/strong><\/b>spada me\u0111u oblike magnezija <b><strong>koji se bolje upijaju<\/strong><\/b>.<\/li>\n\n\n\n<li><b><strong>Karbonat, oksid <\/strong><\/b>ili <b><strong>sulfat <\/strong><\/b><b><strong>te\u017ee se upijaju.<\/strong><\/b><\/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=\"Kad_trebate_uzimati_magnezij\"><\/span>Kad trebate uzimati magnezij?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017eivat \u0107ete u dobrobitima magnezija <strong>kad god<\/strong> uzimate dodatke prehrani. Op\u0107enito, nije va\u017eno uzimate li ga ujutro ili nave\u010der. U nekim je slu\u010dajevima, me\u0111utim, dobra ideja razmisliti o tome kad uzimate svoju dnevnu dozu, kako biste iz nje dobili jo\u0161 vi\u0161e.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kad ga uzmete<b><strong> nakon vje\u017ebanja,<\/strong><\/b> poma\u017eete svom tijelu i mi\u0161i\u0107ima da se u\u010dinkovitije<b><strong> regeneriraju<\/strong><\/b>.<\/li>\n\n\n\n<li>Nadopuna tijekom <b><strong>vje\u017ebanja<\/strong><\/b> posebno je korisna za <b><strong>aktivnosti dugotrajne izdr\u017eljivosti <\/strong><\/b>kao \u0161to su tr\u010danje, duge vo\u017enje biciklom ili naporno planinarenje.<\/li>\n\n\n\n<li>Doza magnezija <b><strong>prije spavanja<\/strong><\/b> pomo\u0107i \u0107e <b><strong>smiriti tijelo<\/strong><\/b> i<b><strong> pobolj\u0161ati kvalitetu sna.<\/strong><\/b><\/li>\n\n\n\n<li>Ako uzimate magnezij kao preventivnu mjeru i samo \u017eelite odr\u017eati njegovu zdravu razinu u tijelu, uzimajte ga u <b><strong>bilo koje doba dana.<\/strong><\/b><\/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.hr\/blog\/wp-content\/uploads\/2024\/09\/IMG_020-1124x843.jpg\" alt=\"Kad trebate uzimati magnezij?\" class=\"wp-image-612057\" title=\"Kad trebate uzimati magnezij?\" 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=\"Moguce_nuspojave_kod_previse_nadopune\"><\/span>Mogu\u0107e nuspojave kod previ\u0161e nadopune<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pitate li se \u0161to se doga\u0111a ako dodate magnezij kad ga ve\u0107 imate dovoljno u tijelu? Ne brinite se, ne\u0107e imati zna\u010dajnije negativne u\u010dinke na va\u0161 organizam. Ustvari, vi\u0161ak magnezija normalno se izlu\u010duje iz tijela putem <b><strong>urina.<\/strong><\/b> Osobe s o\u0161te\u0107enom funkcijom bubrega mogu biti izlo\u017eene riziku jer njihovo tijelo nije u stanju izlu\u010diti magnezij. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Normalna zdrava osoba mo\u017ee imati problema nakon pretjeranog unosa magnezija u obliku <b><strong>magnezijevih soli <\/strong><\/b>(oksida, citrata ili karbonata). Potonje mo\u017ee uzrokovati <b><strong>proljev ili<\/strong><\/b> pove\u0107ati rizik od <b><strong>dehidracije.<\/strong><\/b> Stoga ga uvijek uzimajte u koli\u010dini navedenoj na pakiranju proizvoda. Kad se pojavi taj problem, prepolovite dozu, a ako problemi potraju, posegnite za drugim oblikom magnezija. <sup><mark class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/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=\"Sto_smo_naucili\"><\/span>\u0160to smo nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<p>Magnezij je mineral koji trebate unositi prehranom kako bi va\u0161e tijelo pravilno funkcioniralo. Me\u0111utim, sporta\u0161i i aktivne osobe imaju ne\u0161to ve\u0107e potrebe za njim nego nesporta\u0161i. To se mo\u017ee vidjeti u \u010dinjenici da se zdrava razina magnezija u tijelu pretvara u ve\u0107u <b><strong>snagu <\/strong><\/b>i <b><strong>izdr\u017eljivost, <\/strong><\/b>u\u010dinkovitiji <b><strong>rast mi\u0161i\u0107a<\/strong><\/b> ili vi\u0161e okrepljuju\u0107i<b><strong> san.<\/strong><\/b> Kako bi se ispunile te vi\u0161e potrebe, va\u017eno je imati <b><strong> puno magnezija u prehrani.<\/strong><\/b> Rekreativnim i profesionalnim sporta\u0161ima, me\u0111utim, bilo bi dobro osigurati se uzimanjem<b><strong> dodataka magnezija.<\/strong><\/b> Tako mogu uspje\u0161no sprije\u010diti <b><strong>gr\u010deve mi\u0161i\u0107a, umor<\/strong><\/b> i <b><strong>razdra\u017eljivost <\/strong><\/b>zbog nedostatka magnezija.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam je ovaj \u010dlanak bio zanimljiv, slobodno ga podijelite sa svojim prijateljima i obitelji.<\/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.hr\/magnezij\" 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.hr\/zdrava-hrana\" 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>Magnezij ima neporecive prednosti za sve sporta\u0161e. Jeste li znali da mo\u017ee pobolj\u0161ati i sportsku izvedbu i kvalitetu sna? U dana\u0161njem \u010dlanku otkrit \u0107emo koje jo\u0161 dobrobiti ima i kad ga treba nadopuniti.<\/p>\n","protected":false},"author":156,"featured_media":611881,"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":[130],"tags":[6500,6872,7352,7634,7622],"filter_section":[],"filter_attribute":[13058,13071,13056,13064,13066,13067,13073,13068,13881,13072],"class_list":{"0":"post-615548","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-minerali-hr","10":"tag-prehrana-hr","11":"tag-zdrav-nacin-zivota-hr","12":"tag-zdravlje-hr","13":"filter_attribute-kreatin","14":"filter_attribute-mentalny-vykon","15":"filter_attribute-mineralne-latky","16":"filter_attribute-ostatne-doplnky-vyzivy","17":"filter_attribute-rast-svalov","18":"filter_attribute-regeneracia","19":"filter_attribute-spanok","20":"filter_attribute-sportovy-vykon","21":"filter_attribute-zdravie-doplnky","22":"filter_attribute-znizenie-stresu","23":"h-entry","24":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako magnezij utje\u010de na sportske performanse, rast mi\u0161i\u0107a i san? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Magnezij je klju\u010dan za sportsku izvedbu, izgradnju mi\u0161i\u0107a, san i oporavak. 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