{"id":638852,"date":"2024-11-05T10:13:50","date_gmt":"2024-11-05T09:13:50","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=638852"},"modified":"2024-11-18T10:30:45","modified_gmt":"2024-11-18T09:30:45","slug":"kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/","title":{"rendered":"Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje?"},"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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Kaj_je_magnezij_in_kaksne_so_njegove_funkcije_v_telesu\" title=\"Kaj je magnezij in kak\u0161ne so njegove funkcije v telesu?\">Kaj je magnezij in kak\u0161ne so njegove funkcije v telesu?<\/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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Zakaj_je_magnezij_tako_pomemben_za_sportnike\" title=\"Zakaj je magnezij tako pomemben za \u0161portnike?\">Zakaj je magnezij tako pomemben za \u0161portnike?<\/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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Kako_natancno_magnezij_prispeva_k_sportni_zmogljivosti\" title=\"Kako natan\u010dno magnezij prispeva k \u0161portni zmogljivosti?\">Kako natan\u010dno magnezij prispeva k \u0161portni zmogljivosti?<\/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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Ali_magnezij_izboljsa_sportno_zmogljivost\" title=\"Ali magnezij izbolj\u0161a \u0161portno zmogljivost?\">Ali magnezij izbolj\u0161a \u0161portno zmogljivost?<\/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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Kaksen_je_ucinek_magnezija_na_sportno_zmogljivost_in_spanje_skozi_prizmo_znanosti\" title=\"Kak\u0161en je u\u010dinek magnezija na \u0161portno zmogljivost in spanje skozi prizmo znanosti?\">Kak\u0161en je u\u010dinek magnezija na \u0161portno zmogljivost in spanje skozi prizmo 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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Koliko_magnezija_potrebuje_sportnik\" title=\"Koliko magnezija potrebuje \u0161portnik?\">Koliko magnezija potrebuje \u0161portnik?<\/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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Kako_se_manifestira_pomanjkanje_magnezija\" title=\"Kako se manifestira pomanjkanje magnezija?\">Kako se manifestira pomanjkanje 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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Ali_naj_sportniki_dopolnjujejo_magnezij\" title=\"Ali naj \u0161portniki dopolnjujejo magnezij?\">Ali naj \u0161portniki dopolnjujejo magnezij?<\/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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Viri_magnezija_v_hrani_za_sportnike\" title=\"Viri magnezija v hrani za \u0161portnike\">Viri magnezija v hrani za \u0161portnike<\/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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Kateri_magnezij_je_najboljsi_za_dopolnitev\" title=\"Kateri magnezij je najbolj\u0161i za dopolnitev?\">Kateri magnezij je najbolj\u0161i za dopolnitev?<\/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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Kdaj_jemati_magnezij\" title=\"Kdaj jemati magnezij?\">Kdaj jemati 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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Mozni_stranski_ucinki_pri_velikem_dopolnjevanju\" title=\"Mo\u017eni stranski u\u010dinki pri velikem dopolnjevanju\">Mo\u017eni stranski u\u010dinki pri velikem dopolnjevanju<\/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.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Magnezij<\/strong> je klju\u010den mineral, potreben za <strong>stotine osnovnih fiziolo\u0161kih procesov v \u010dlove\u0161kem telesu.<\/strong> Pa ste vedeli, da \u010de <strong>se redno ukvarjate s \u0161portom,<\/strong> va\u0161e telo porablja \u0161e ve\u010d magnezija, kot bi ga sicer, \u010de ne bi bili aktivni? Pravzaprav sodeluje pri procesih, kot so <strong>presnova hranil,<\/strong> <strong>regeneracija mi\u0161ic<\/strong> in \u0161e ve\u010d, kar neposredno vpliva na va\u0161o \u0161portno zmogljivost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zadostna koli\u010dina magnezija se ne odra\u017ea le v napredku pri treningu, temve\u010d tudi v zdravju \u0161portnika. Zato njegovega vnosa ne gre zanemariti. Kdaj je dovolj, da ga zau\u017eijemo s prehrano in kdaj je priporo\u010dljivo dodajanje?<\/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=\"Kaj_je_magnezij_in_kaksne_so_njegove_funkcije_v_telesu\"><\/span>Kaj je magnezij in kak\u0161ne so njegove funkcije v telesu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a aria-label=\"Magnezij (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnezij<\/a> <\/strong>je eden od bistvenih mineralov, brez katerega va\u0161e telo prakti\u010dno <strong>ne bi moglo delovati.<\/strong> Dejansko je del ve\u010d kot <strong>300 biolo\u0161kih procesov v telesu.<\/strong> \u010clove\u0161ko telo ga potrebuje za pravilno delovanje <strong>kosti, psihe<\/strong> in celo za sam proces <strong>delitve celic.<\/strong> Magnezij potrebuje vsakdo, vendar \u0161portniki, ki jim je namenjen dana\u0161nji \u010dlanek, njegovo vlogo v telesu cenijo morda celo bolj kot drugi. Procesi, kot so <strong>kr\u010denje mi\u0161ic, energijska presnova<\/strong> ali <strong>sinteza beljakovin,<\/strong> brez katerih va\u0161e mi\u0161ice med drugim ne bi rasle, ne morejo potekati brez njega.<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>Zakaj bi morali \u0161portniki in fizi\u010dno aktivni ljudje posebno paziti, da zagotovijo <strong>zadosten vnos magnezija?<\/strong> Z enim bistvenim razlogom \u2013 telo tega <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/popoln-vodic-po-mineralih-funkcije-priporoceni-dnevni-vnos-njihovo-pomanjkanje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">minerala<\/a> ne more proizvesti samo. Zato je povsem odvisno od vas, da mu zagotovite dovolj <strong>magnezija iz va\u0161e prehrane.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Danes se bomo osredoto\u010dili predvsem na magnezij v kontekstu <strong>\u0161portne zmogljivosti,<\/strong> vendar, \u010de vas zanimajo njegove druge funkcije v telesu, kako se ka\u017ee pomanjkanje magnezija ali kaj jesti za optimalne ravni magnezija v telesu, ne zamudite na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/\" target=\"_blank\" aria-label=\"Kr\u010di, utrujenost, razdra\u017eljivost ter spanje. Na kaj \u0161e vpliva magnezij? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kr\u010di, utrujenost, razdra\u017eljivost ter spanje. Na kaj \u0161e vpliva magnezij?<\/a><\/strong><\/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=\"Kak\u0161ne u\u010dinke ima magnezij?\" class=\"wp-image-611910\" title=\"Kak\u0161ne 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=\"Zakaj_je_magnezij_tako_pomemben_za_sportnike\"><\/span>Zakaj je magnezij tako pomemben za \u0161portnike?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno vam je \u017ee jasno, da je magnezij esencialen mineral za vse \u017eivljenje. Vendar pa za \u0161portnike igra \u0161e pomembnej\u0161o vlogo, saj njihova telesa <strong>potrebujejo ve\u010d magnezija<\/strong> zaradi pove\u010dane telesne aktivnosti. O magneziju razmi\u0161ljajte kot o gorivu v avtomobilu &#8211; bolj kot avtomobil uporabljate, pogosteje je treba dolivati gorivo. \u0160portniki imajo <strong>aktivnej\u0161o presnovo<\/strong> in ker je magnezij del mnogih fiziolo\u0161kih procesov v telesu, se <strong>hitreje porablja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega se magnezij izgublja iz telesa <strong>skozi znojenje.<\/strong> Tako imajo \u0161portniki naravno <strong>ve\u010dje izgube<\/strong> kot neaktivni ljudje. <strong>Vzdr\u017eljivostni \u0161portniki<\/strong>, ki dolge ure trenirajo, bi se tega morali \u0161e posebej zavedati. Vendar pa pomanjkanje magnezija na splo\u0161no lahko vpliva na vse, ki <strong>se redno ukvarjajo s \u0161portom,<\/strong> zato ne bi smeli zanemarjati vnosa magnezija. Pomanjkanje je prav tako pogosta pri obi\u010dajnih ljudeh &#8211; kar dokazuje velika \u0161tudija, ki je prou\u010devala dele\u017e mikrohranil v dietah Evropejcev. Pokazala je, na primer, da je 40% britanskih \u017eensk in 36% britanskih mo\u0161kih, starih od 18 do 60 let, pri magneziju dosegalo vnose pod tako imenovano <em>Predvideno povpre\u010dno potrebo<\/em> (EAR). <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je kar velik problem, saj nizke ravni magnezija lahko vplivajo na <strong>kakovost \u0161portne zmogljivosti<\/strong> &#8211; od <strong>zmanj\u0161ane mi\u0161i\u010dne vzdr\u017eljivosti<\/strong> do <strong>pove\u010dane utrujenosti.<\/strong> Zato je pomembno spremljati vnos magnezija iz va\u0161e prehrane in morebiti razmisliti o dodajanju. <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=\" Zakaj \u0161portniki potrebujejo magnezij?\" class=\"wp-image-611926\" title=\" Zakaj \u0161portniki potrebujejo 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_natancno_magnezij_prispeva_k_sportni_zmogljivosti\"><\/span>Kako natan\u010dno magnezij prispeva k \u0161portni zmogljivosti?<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. Sodeluje pri energijski presnovi<\/h3>\n\n\n\n<p>Magnezij je kot nevidna pomo\u010d, ki deluje za kulisami v va\u0161ih celicah, da zagotovi, da ima va\u0161e telo <strong>zadostno energijo<\/strong> za pravilno delovanje. Njegova pomembna vloga je vplivati na proizvodnjo energije v celicah in <strong>stabilizirati ATP<\/strong> &#8211; molekulo, ki <strong>shranjuje<\/strong> in <strong>prena\u0161a energijo, <\/strong>potrebno za \u017eivljenje. Zahvaljujo\u010d magneziju lahko telo u\u010dinkovito premika energijo v obliki ATP na mesta, kjer je potrebna. To zagotavlja, da je, na primer, <strong>energija na voljo za va\u0161e mi\u0161ice.<\/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>Poleg tega magnezij pomaga pospe\u0161iti presnovo <strong>ma\u0161\u010dob, ogljikovih hidratov<\/strong> in <strong>beljakovin.<\/strong> Na primer, mnogi koraki v <strong>glikolizi,<\/strong> procesu, ki pretvarja <strong>glukozo v gorivo<\/strong> za telo, nujno potrebujejo magnezij. <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\"> Kaj je pomen optimalnih ravni magnezija za \u0161portnike?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Telo lahko pretvarja <strong>glukozo (sladkor)<\/strong> ali <strong>ma\u0161\u010dobe<\/strong>, na primer, v <strong>energijo<\/strong> in jo u\u010dinkovito uporablja med \u0161portom.<\/li>\n\n\n\n<li>Raziskave ka\u017eejo, da zadosten vnos magnezija pozitivno vpliva na <strong>vzdr\u017eljivost<\/strong> in <strong>mi\u0161i\u010dno vzdr\u017eljivost med dalj\u0161imi aktivnostmi.<\/strong> To je \u0161e posebej dragoceno za teka\u010de, kolesarje in druge vzdr\u017eljivostne \u0161portnike. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>Povezan je tudi z ve\u010djo <strong>mo\u010djo.<\/strong> <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li>Optimalne ravni magnezija pomagajo <strong>prepre\u010diti utrujenost.<\/strong> <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n\n\n\n<li>Magnezij pomaga telesu pridobiti takoj\u0161njo energijo iz <strong>kreatin fosfata<\/strong> (ki shranjuje pribli\u017eno 60% <a href=\"https:\/\/gymbeam.si\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatina<\/a>). To je pomembno, na primer, med <strong>visokointenzivnimi vajami,<\/strong> ko telo nima \u010dasa za obnovitev svojih zalog ATP in potrebuje hitrej\u0161i vir 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. Je klju\u010dnega pomena za pravilno delovanje mi\u0161ic<\/h3>\n\n\n\n<p>Magnezij igra klju\u010dno vlogo pri <strong>vsakem gibanju,<\/strong> ki ga va\u0161e telo opravi. \u017de veste, da energijo naredi dostopno mi\u0161icam v obliki ATP. Vendar to ni vse, saj je poleg tega tudi klju\u010dni igralec v <strong>kontrakciji mi\u0161ic.<\/strong> To, kar vi in jaz vidiva, na primer, kot preprosto <strong>dvigovanje ute\u017ei pri <a href=\"https:\/\/gymbeam.si\/blog\/8-najboljsih-vaj-za-biceps\/\" class=\"ek-link\">upogibu komolca<\/a>,<\/strong> je pravzaprav rezultat kontrakcije in relaksacije stotine do tiso\u010de mi\u0161i\u010dnih vlaken. Magnezij je eden od dirigentov tega obse\u017enega orkestra in poskrbi, da je nastali gib <strong>gladek<\/strong> in <strong>teko\u010d.<\/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>Ko v telesu primanjkuje magnezija, lahko pride do <a href=\"https:\/\/gymbeam.si\/blog\/misicni-krci-kako-jih-prepreciti-in-olajsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mi\u0161i\u010dnih kr\u010dev<\/a> &#8211; bole\u010dih in nenadnih kontrakcij mi\u0161ic, ki jih <strong>ne morete nadzorovati.<\/strong> Kr\u010di imajo lahko ve\u010d vzrokov. Pomanjkanje magnezija je lahko eden od njih, zato bi moral biti <strong>optimalen dnevni vnos<\/strong> magnezija del njihove <strong>prepre\u010ditev.<\/strong> <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne smemo pozabiti, da ta mineral igra tudi pomembno vlogo pri gradnji mi\u0161i\u010dne mase. Magnezij je klju\u010dnega pomena za skoraj vsak korak <strong>sinteze mi\u0161ic<\/strong> &#8211; proces <strong>nastajanja mi\u0161ic.<\/strong> V resnici je sestavni del encimov, brez katerih njihova <strong>rast<\/strong> ne bi mogla potekati. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[2,11]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"> Kak\u0161en je pomen optimalnih ravni magnezija za \u0161portnike?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Skrbi za popolno <strong>medsebojno delovanje mi\u0161ic,<\/strong> kar je pomembno za skupno zmogljivost. Ni pomembna le zmo\u017enost dvigovanja, ampak tudi mo\u010d, hitrost in gibljivost.<\/li>\n\n\n\n<li>Zadosten vnos magnezija pomaga <strong>prepre\u010diti mi\u0161i\u010dne kr\u010de.<\/strong><\/li>\n\n\n\n<li>Magnezij je klju\u010dnega pomena za u\u010dinkovito <strong>gradnjo mi\u0161ic.<\/strong><\/li>\n\n\n\n<li>Prav tako pomaga telesu in mi\u0161icam pri <strong>bolj\u0161i regeneriraciji<\/strong>.<strong> <\/strong><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/cz_jakub_enzl_062024_05_1_4500-843x1124.jpg\" alt=\"Kako magnezij vpliva na delovanje mi\u0161ic?\" class=\"wp-image-611944\" title=\"Kako magnezij vpliva na delovanje mi\u0161ic?\" 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. Skrbi za optimalno ravnote\u017eje elektrolitov<\/h3>\n\n\n\n<p>Ne glede na to, ali izvajate \u0161portno aktivnost ali sedite doma na kav\u010du, je va\u0161e telo nenehno zasedeno z vzdr\u017eevanjem pravega ravnote\u017eja elektrolitov. Ti vklju\u010dujejo <strong><a href=\"https:\/\/gymbeam.si\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalij<\/a><\/strong>, <strong>natrij,<\/strong> <strong><a href=\"https:\/\/gymbeam.si\/kalcij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcij<\/a> <\/strong>in <strong>klor<\/strong> poleg magnezija. Njihov optimalen dele\u017e v telesu zagotavlja brezhibno sodelovanje med <strong>\u017eiv\u010dnim sistemom<\/strong> in <strong>mi\u0161icami.<\/strong> Magnezij skupaj z drugimi elektroliti zagotavlja, da se va\u0161e mi\u0161ice pravilno odzivajo na dra\u017eljaje iz mo\u017eganov in izvajajo gibe, ki jih \u017eelite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optimalno ravnote\u017eje elektrolitov je prav tako klju\u010dno za pravilno hidracijo telesa. Magnezij sam vpliva na delovanje t.i. <strong>natrij-kalijeve \u010drpalke,<\/strong> ki je mehanizem, ki <strong>nadzoruje koli\u010dino vode v celicah.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako je potreben za delovanje antidiureti\u010dnega hormona (ADH), ki je odgovoren za <strong>zadr\u017eevanje vode v telesu.<\/strong> Pomanjkanje magnezija lahko moti ta dva procesa in vodi do <strong>pove\u010danega izgubljanja vode in celo <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-nezadosten-vnos-vode-vpliva-na-vase-zdravje\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dehidracije.<\/strong><\/a><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[1,4]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Kaj je pomen optimalnih ravni magnezija za \u0161portnike?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pomaga prepre\u010devati <strong>dehidracijo<\/strong> in te\u017eave povezane z njo. Te vklju\u010dujejo glavobole, omotico in nizek krvni tlak. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>\u0160portniki, <\/strong>ki se ukvarjajo z dolgotrajnimi <strong>vzdr\u017eljivostnimi aktivnostmi<\/strong> ali <strong>intenzivnimi \u0161porti,<\/strong> bi morali biti \u0161e posebej previdni.<\/li>\n\n\n\n<li>Imajo vi\u0161je tveganje za neravnovesje elektrolitov, saj se znatno <strong>potijo<\/strong> in <strong>izgubljajo elektrolite,<\/strong> vklju\u010dno z magnezijem, preko znojenja.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Izbolj\u0161a spanec<\/h3>\n\n\n\n<p>\u010ce igrate kakr\u0161enkoli \u0161port, boste vedeli, da po mirni no\u010di spanja delujete veliko <strong>bolje<\/strong> kot kadar se odpravite na trening brez spanja. Nezadosten in slabo kakovosti spanec se odra\u017ea v <strong>manj\u0161i mo\u010di, hitrosti in skupni zmogljivosti.<\/strong> Poleg tega <strong>pove\u010duje tveganje za po\u0161kodbe.<\/strong> Tako bi moral biti ustrezen no\u010dni spanec med glavnimi prioritetami vsakega \u0161portnika, \u010de \u017eeli dose\u010di <strong>najbolj\u0161e rezultate.<\/strong><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prav tako je dobra ideja poskrbeti, da na poti do popolnega no\u010dnega spanja dobite dovolj magnezija. \u0160tudije so pokazale, da nizke ravni magnezija lahko povzro\u010dijo te\u017eave s spanjem. Nasprotno, <strong>zadosten dnevni vnos<\/strong> ali <strong>dodajanje magnezija<\/strong> lahko pomaga pri izbolj\u0161anju. To se lahko odra\u017ea, na primer, kot <strong>hitrej\u0161i \u010das uspavanja<\/strong> ter <strong>nepretrgan spanec<\/strong>.<sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[9,13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate te\u017eave s spanjem, lahko poskusite magnezij kot <strong>samostojno dopolnilo z eno sestavino<\/strong> ali kot del <strong>celovitega prehranskega dopolnila.<\/strong> Na primer, <a href=\"https:\/\/gymbeam.si\/sleep-relax-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Sleep&amp;Relax<\/a> ali <a href=\"https:\/\/gymbeam.si\/vitacalm-gymbeam.html\" class=\"ek-link\">VitaCalm<\/a>, ki prav tako vsebujejo vrsto drugih aktivnih sestavin. Prav tako lahko dodajate <a href=\"https:\/\/gymbeam.si\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">melatonin<\/a>, ki vam pomaga zaspati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dopolnila so le del\u010dek sestavljanke za bolj\u0161i no\u010dni spanec. \u010ce se spra\u0161ujete, kaj \u0161e lahko storite za izbolj\u0161anje spanja, preberite na\u0161 \u010dlanek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec.<\/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=\"Kako magnezij vpliva na spanje?\" class=\"wp-image-611960\" title=\"Kako magnezij vpliva na spanje?\" 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. Skrbi za du\u0161evno dobro po\u010dutje<\/h3>\n\n\n\n<p>Aktiven \u0161port, ne glede na to, ali je profesionalen ali rekreacijski, je lahko precej zahteven za psiho. To je <strong>dodatni <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">stres<\/a><\/strong>, ne le za telo, ampak tudi za um. To pomeni, da \u0161portniki zagotovo ne bi smeli zanemarjati svojega du\u0161evnega zdravja. Nasprotno, \u010de zanj <strong>ustrezno skrbijo,<\/strong> se bo to odra\u017ealo v njihovi \u0161portni uspe\u0161nosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dosedanje raziskave ka\u017eejo, da magnezij lahko vpliva tudi na na\u0161e razpolo\u017eenje in splo\u0161no psiholo\u0161ko stanje. Pomaga zmanj\u0161ati proizvodnjo <strong>stresnih hormonov<\/strong> (npr. kortizola) ali pa, nasprotno, pove\u010duje proizvodnjo <strong>serotonina<\/strong> \u2013 nevrotransmiterja, ki prispeva k ob\u010dutkom sre\u010de in dobrega po\u010dutja. Njegov ugoden u\u010dinek naj bi bil koristen tudi pri <strong>tesnobi<\/strong> in <strong>depresiji.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160portniki lahko zagotovo izkoristijo te prednosti. Dejansko lahko magnezij pomaga, da <strong>bolje prenesete te\u017eke treninge,<\/strong> ostanete <strong>umirjeni, ko se morate osredoto\u010diti na svojo vadbo <\/strong>ter na splo\u0161no <strong>bolje prena\u0161ate du\u0161evno obremenitev, povezano s \u0161portom.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_magnezij_izboljsa_sportno_zmogljivost\"><\/span>Ali magnezij izbolj\u0161a \u0161portno zmogljivost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot ste \u017ee sami ugotovili, magnezij igra precej pomembno vlogo pri tem, kako izvajate vadbo. Raziskave so pokazale, da je najpomembnej\u0161e zagotoviti, da ima telo<strong> optimalne ravni <\/strong>le-tega. Pomanjkanje je lahko odgovorno za slab\u0161o \u0161portno zmogljivost, ko pa je to pomanjkanje odpravljeno, je mogo\u010de opaziti njihovo<strong> izbolj\u0161anje.<\/strong><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar pa po mnenju raziskovalcev ne bo vidnih sprememb, \u010de jemljete magnezij, ko imate v telesu dovolj le-tega. Zato je nesmiselno pri\u010dakovati, da boste v primeru zadostne koli\u010dine magnezija v telesu, po enem odmerku dopolnila opazili znatno izbolj\u0161anje \u010dasa teka na en kilometer. Ko pa v telesu nastopi <strong>pomanjkanje <\/strong>(npr. zaradi pomanjkanja v prehrani, potenja ali pove\u010dane telesne aktivnosti), lahko dopolnjevanje s hrano ali prehranskimi dopolnili pove\u010da va\u0161o sre\u010do z izbolj\u0161ano hitrostjo in splo\u0161no zmogljivostjo.<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=\"Ali magnezij izbolj\u0161a \u0161portno zmogljivost?\" class=\"wp-image-611976\" title=\"Ali magnezij izbolj\u0161a \u0161portno zmogljivost?\" 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=\"Kaksen_je_ucinek_magnezija_na_sportno_zmogljivost_in_spanje_skozi_prizmo_znanosti\"><\/span>Kak\u0161en je u\u010dinek magnezija na \u0161portno zmogljivost in spanje skozi prizmo 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\u010dinek dopolnjevanja magnezija na mo\u010d<\/h3>\n\n\n\n<p>Da bi videli, kako dopolnjevanje magnezija lahko vpliva specifi\u010dno na mo\u010d, si oglejmo britansko \u0161tudijo, ki je preu\u010devala u\u010dinek <strong>kratkoro\u010dnega<\/strong> in <strong>dolgoro\u010dnega<\/strong> dopolnjevanja magnezija <strong>na mo\u010d.<\/strong> Raziskava je vklju\u010devala <strong>13 rekreativnih \u0161portnikov,<\/strong> od katerih so nekateri jemali magnezij en teden, drugi pa do \u0161tiri tedne. V obeh primerih je bil u\u010dinek magnezija primerjan s placebom. Na koncu obdobja jemanja je bil opravlejn test mo\u010di pri <strong>potisku s prsi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokazalo se je, da je en teden dopolnjevanja magnezija privedel do znatnega pove\u010danja mo\u010di za 17,7%. Vendar pa jemanje magnezija \u0161tiri tedne ni privedlo do \u0161e ve\u010djega pove\u010danja mo\u010di. Po mnenju raziskovalcev ti rezultati ka\u017eejo, da <strong>dopolnjevanje magnezija na normalne ravni lahko privede do bolj\u0161e zmogljivosti.<\/strong> Ko pa koli\u010dina magnezija v telesu dose\u017ee optimalne ravni, se zmogljivost ne izbolj\u0161uje ve\u010d. <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>Za nas, navadne smrtnike, to pomeni, da \u010de imate dolgo \u010dasa nizko raven tega minerala v telesu, lahko njegovo dopolnjevanje ali znatno ve\u010dji vnos v prehrani preseneti z izbolj\u0161anjem va\u0161e zmogljivosti med vsakodnevnimi vadbami.<\/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=\"U\u010dinek magnezija na \u0161portno zmogljivost\" class=\"wp-image-611993\" title=\"U\u010dinek magnezija na \u0161portno zmogljivost\" 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\u010dinek dopolnjevanja magnezija na spanje<\/h3>\n\n\n\n<p>Ameri\u0161ki raziskovalci so izvedli tridesetletno \u0161tudijo, znano kot CARDIA, ki je preu\u010devala dejavnike tveganja za sr\u010dno-\u017eilne bolezni. Ta raziskava, ki je zajemala pribli\u017eno 3.900 ljudi, je prav tako preu\u010devala povezavo med <strong>ravnjo magnezija<\/strong> v telesu in <strong>kvaliteto spanja<\/strong> ter <strong>trajanjem spanja.<\/strong> Podatki so pokazali, da je <strong>vi\u0161ji vnos magnezija povezan z izbolj\u0161ano kakovostjo spanja.<\/strong> Najbolj\u0161e spanje so do\u017eiveli tisti, ki so imeli dnevni vnos pribli\u017eno 190 mg magnezija na 1000 kcal &#8211; oziroma 380 mg pri referen\u010dnem vnosu 2000 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kar zadeva trajanje spanja, so po raziskavi ljudje s prej omenjenim dnevnim vnosom magnezija poro\u010dali tudi o<strong> najdalj\u0161em trajanju spanja.<\/strong> Natan\u010dneje, v primerjavi z drugimi so najpogosteje spali <strong>ve\u010d kot 7 ur na dan.<\/strong> <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj vam pove ta \u0161tudija? Da bi <strong>spali dlje in bolje,<\/strong> mora telo imeti <strong>dovolj magnezija.<\/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=\"Koliko_magnezija_potrebuje_sportnik\"><\/span>Koliko magnezija potrebuje \u0161portnik?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po podatkih EFSA (Evropske agencije za varnost hrane) je priporo\u010den dnevni vnos magnezija za povpre\u010dno zdravo osebo <strong>300 mg.<\/strong> Priporo\u010dila za prehrano <strong>Nem\u0161ke dru\u017ebe za prehrano (DACH)<\/strong> predlagajo <strong>310 mg za \u017eenske <\/strong>in <strong>400 mg za mo\u0161ke.<\/strong> Vendar pa ne obstaja natan\u010dno priporo\u010dena doza posebej za \u0161portnike, saj se njihova potreba po magneziju razlikuje glede na <strong>intenzivnost in<\/strong> <strong>tip treninga <\/strong>ter druge dejavnike. <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>Na splo\u0161no velja mnenje, da \u0161portniki potrebujejo pribli\u017eno <strong>10-20% ve\u010d magnezija<\/strong> kot neaktivni ljudje. To pomeni pribli\u017eno dodatnih 30 &#8211; 60 mg. Ta odmerek najdemo, na primer, v <strong>dveh majhnih bananah.<\/strong> Vendar, kot smo \u017ee omenili, je potreba po magneziju lahko \u0161e vi\u0161ja med intenzivnim \u0161portom. Zato, \u010de \u017eelite zagotoviti ustrezen vnos, se spla\u010da pose\u010di po <strong>dobro absorbirani obliki magnezija, kot je <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>magnezijev kelat.<\/strong><\/a><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[18]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_manifestira_pomanjkanje_magnezija\"><\/span>Kako se manifestira pomanjkanje magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ker je ta mineral vklju\u010den v stotine procesov v telesu, lahko njegovo pomanjkanje resni\u010dno povzro\u010di \u0161tevilne simptome. Kako lahko \u0161portnik ve, na podlagi simptomov, da mu primanjkuje magnezija?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>utrujenost in pomanjkanje energije<\/li>\n\n\n\n<li>ne dosega rezultatov (mo\u010d, vzdr\u017eljivost itd.)<\/li>\n\n\n\n<li>trpi zaradi mi\u0161i\u010dnih kr\u010dev<\/li>\n\n\n\n<li>je \u017eiv\u010den in razdra\u017eljiv<\/li>\n\n\n\n<li>ima slabo kakovost spanja<\/li>\n\n\n\n<li>ne regenerira se tako dobro<\/li>\n\n\n\n<li>ima vi\u0161jo pogostost po\u0161kodb <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[2,4]<\/mark><\/sup> <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce trpite za katerim od teh simptomov, ne morete zgre\u0161iti, \u010de za\u010dnete z dodajanjem magnezija.<\/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=\"Kako se ka\u017ee pomanjkanje magnezija?\" class=\"wp-image-612009\" title=\"Kako se ka\u017ee pomanjkanje 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=\"Ali_naj_sportniki_dopolnjujejo_magnezij\"><\/span>Ali naj \u0161portniki dopolnjujejo magnezij?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav se to na prvi pogled zdi zelo preprosto vpra\u0161anje, ni mogo\u010de nedvoumno trditi, ali bi morali vsi \u0161portniki jemati dopolnilo magnezija ali ne. Vendar pa je \u017ee znano, da je glavni cilj dose\u010di <strong>optimalno raven<\/strong> magnezija v telesu<strong>.<\/strong> Kateri dejavniki pove\u010dujejo tveganje za pomanjkanje?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intenzivne vzdr\u017eljivostne aktivnosti.<\/strong><\/li>\n\n\n\n<li><strong>Dolga \u010dasovna obdobja vadbe.<\/strong><\/li>\n\n\n\n<li>Prekomerno <strong>znojenje.<\/strong><\/li>\n\n\n\n<li>Nizek vnos magnezija v <strong>prehrani.<\/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>\u010ce se katera od zgoraj navedenih to\u010dk nana\u0161a na vas, je lahko dopolnitev jedilnika z magnezijem smiselna. Toda tudi \u010de to ne velja za vas, je dobro vedeti, da ste kot fizi\u010dno aktivna oseba dovzetni za <strong>pomanjkanje magnezija.<\/strong> To potrjujejo \u0161tevilne \u0161tudije, ki primerjajo zaloge magnezija v telesu pri <strong>\u0161portnikih <\/strong>in <strong>neaktivnih posameznikih.<\/strong> V resnici imajo atleti na splo\u0161no pogosto nizke ravni magnezija.<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>\u010ce ne veste, kateri skupini pripadate, poskrbite, da boste imeli <strong>zadostno koli\u010dino magnezija v svoji prehrani<\/strong> kot preventivni ukrep. \u010ce opazite katerega od znakov pomanjkanja, posezite po <strong>prehranskem dopolnilu.<\/strong> Morda va\u0161e telo med \u0161portom porabi toliko magnezija, da <strong>preprosto ni dovolj, da bi ga zau\u017eili le s prehrano.<\/strong> Prav tako je smiselno dopolniti magnezij kot preventivni ukrep, da ne bi zamudili njegovih koristi, vendar se vedno dr\u017eite odmerkov v skladu z <strong>navodili proizvajalca.<\/strong> \u010ce \u017eelite vedeti, kak\u0161ne so va\u0161e ravni magnezija, lahko to zanesljivo ugotovite s krvnim testom, ki vam ga lahko predpi\u0161e zdravnik.<\/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=\" Ali naj \u0161portniki dopolnjujejo magnezij?\" class=\"wp-image-612025\" title=\" Ali naj \u0161portniki dopolnjujejo magnezij?\" 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=\"Viri_magnezija_v_hrani_za_sportnike\"><\/span>Viri magnezija v hrani za \u0161portnike<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko gre za magnezij, imamo sre\u010do, da je v hrani precej raz\u0161irjen. Zato ga ni tako te\u017eko pridobiti iz prehrane, \u010de veste, po katerih \u017eivilih pose\u010di. Katera so torej ta \u017eivila?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>listnata zelenjava<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (odpre se v novem zavihku)\">stro\u010dnice<\/a><\/li>\n\n\n\n<li>polnozrnata hrana<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161ki in semena<\/a><\/li>\n\n\n\n<li>banane in 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 \u017eivil bogatih z magnezijem<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><span style=\"text-align: -webkit-match-parent; font-size: 1rem; font-weight: 400;\"><strong><p style=\"text-align: center;\">Vsebnost magnezija\/100 g<\/p><\/strong><\/span><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (odpre v novem zavihku)\">Mandlji<\/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.si\/bio-bucna-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (odpre v novem zavihku)\">Bu\u010dna semena<\/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\">\u0160pina\u010da<\/td><td class=\"has-text-align-center\" data-align=\"center\">93 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rde\u010di fi\u017eol<\/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.si\/ovseni-kosmici-one-minute.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (odpre v novem zavihku)\">Ovseni kosmi\u010di<\/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>[18]<\/sup><\/figcaption><\/figure>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako enostavno dodati magnezij v svojo prehrano, preberite na\u0161 naslednji \u010dlanek <strong><a aria-label=\"Kr\u010di, utrujenost, razdra\u017eljivost ter spanje. Na kaj \u0161e vpliva magnezij? (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kr\u010di, utrujenost, razdra\u017eljivost ter spanje. Na kaj \u0161e vpliva magnezij?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kateri_magnezij_je_najboljsi_za_dopolnitev\"><\/span>Kateri magnezij je najbolj\u0161i za dopolnitev?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko \u017eeli \u0161portnik dopolniti magnezij, ima na voljo ve\u010d mo\u017enosti, kako ga jemati. Lahko se odlo\u010di za <a href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapsule<\/a>, <a href=\"https:\/\/gymbeam.si\/magnezijev-kelat-b6-gymbeam.html\" class=\"ek-link\">\u0161ume\u010de tablete<\/a>, <a href=\"https:\/\/gymbeam.si\/magnezijev-citrat-gymbeam.html\" class=\"ek-link\">topen pra\u0161ek<\/a> ali celo koncentriran <a href=\"https:\/\/gymbeam.si\/magnesium-shot-gymbeam.html\" class=\"ek-link\">shot<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Katero mo\u017enost boste izbrali, je odvisno od va\u0161ih \u017eelja. Vendar pa, \u010de \u017eelite iz magnezija izkoristiti najve\u010d, je smiselno izbrati naju\u010dinkovitej\u0161o biolo\u0161ko obliko. Katere mo\u017enosti so na voljo? <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Magnezij v obliki <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnezijev-citrat-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrata<\/a><\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnezijev-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>malata<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kelatiran-magnezij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bisglikodata<\/strong><\/a> ali <strong>laktata<\/strong> je med <strong>bolje absorbirajo\u010dimi<\/strong> oblikami magnezija.<\/li>\n\n\n\n<li><strong>Karbonat, oksid<\/strong> ali <strong>\u017eveplo<\/strong> sta <strong>manj enostavno absorbirana.<\/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=\"Kdaj_jemati_magnezij\"><\/span>Kdaj jemati magnezij?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Magnezij vam bo koristil <strong>kdorkoli,<\/strong> ko ga boste jemali. Na splo\u0161no ni pomembno, ali ga vzamete zjutraj ali zve\u010der. V nekaterih primerih pa je dobro razmisliti o tem, kdaj vzamete dnevni odmerek, da lahko iz njega potegnete \u0161e ve\u010d koristi.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010ce ga u\u017eivate <strong>po vadbi,<\/strong> pomagate svojemu telesu in mi\u0161icam, da se <strong>u\u010dinkoviteje regenerirajo.<\/strong><\/li>\n\n\n\n<li>Dopolnjevanje med <strong>vadbo<\/strong> je \u0161e posebej koristno pri <strong>podalj\u0161anih vzdr\u017eljivostnih aktivnostih,<\/strong> kot so tek, dolgi kolesarski izleti ali naporni pohodi.<\/li>\n\n\n\n<li>Odmerjanje magnezija <strong>pred spanjem<\/strong> bo pomagalo <strong>pomiriti telo<\/strong> in <strong>izbolj\u0161ati kakovost spanja.<\/strong><\/li>\n\n\n\n<li>\u010ce jemljete magnezij kot preventivni ukrep in \u017eelite le ohraniti zdravo raven magnezija v telesu, pa ga vzemite <strong>kadarkoli \u010dez dan.<\/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=\" Kdaj bi morali jemati magnezij?\" class=\"wp-image-612057\" title=\" Kdaj bi morali jemati 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=\"Mozni_stranski_ucinki_pri_velikem_dopolnjevanju\"><\/span>Mo\u017eni stranski u\u010dinki pri velikem dopolnjevanju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Se spra\u0161ujete, kaj se zgodi, \u010de dopolnjujete magnezij, ko ga \u017ee imate dovolj v telesu? Ne skrbite, to ne bo imelo bistvenih negativnih u\u010dinkov na va\u0161e telo. V resnici se odve\u010dni magnezij iz telesa obi\u010dajno izlo\u010da skozi <strong>urin.<\/strong> Osebe z okvarjeno funkcijo ledvic so lahko izpostavljene te\u017eavam, ker njihovo telo ne more izlo\u010diti magnezija. <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>Zdrav, obi\u010dajen posameznik, lahko do\u017eivi te\u017eave po pretirani uporabi magnezija v obliki <strong>magnezijevih soli<\/strong> (oksid, citrat ali karbonat). Te lahko povzro\u010dijo <strong>drisko<\/strong> ali pove\u010dajo tveganje za <strong>dehidracijo.<\/strong> Zato magnezij vedno jemljite v koli\u010dini, navedeni na embala\u017ei izdelka. Ko se ta te\u017eava pojavi, zmanj\u0161ajte odmerek na pol in \u010de te\u017eave vztrajajo, posezite po drugi obliki magnezija. <sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Magnezij je mineral, ki ga morate pridobiti iz svoje prehrane, da va\u0161e telo deluje pravilno. Vendar pa imajo \u0161portniki in aktivni ljudje nekoliko ve\u010dje potrebe po njem kot neaktivni posamezniki. To se ka\u017ee v dejstvu, da zdrav nivo magnezija v telesu pripomore k bolj\u0161im rezultatom pri treningih za <strong>mo\u010d<\/strong> in <strong>vzdr\u017eljivost,<\/strong> bolj u\u010dinkoviti <strong>rasti mi\u0161ic<\/strong> ali bolj\u0161i <strong>kvaliteti spanja.<\/strong> Da bi zadovoljili te ve\u010dje zahteve, je pomembno, da imate <strong>dovolj magnezija v prehrani.<\/strong> Tako rekreativni, kot profesionalni \u0161portniki se lahko odlo\u010dijo, da bodo vzeli <strong>dopolnila magnezija.<\/strong> Tako lahko uspe\u0161no prepre\u010dijo <strong>kr\u010de v mi\u0161icah, utrujenost<\/strong> in <strong>razdra\u017eljivost<\/strong> zaradi pomanjkanja magnezija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se vam je zdel ta \u010dlanek zanimiv, ga lahko delite s svojimi prijatelji in dru\u017eino.<\/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>Magnezij ima nesporne koristi za vse \u0161portnike. Ste vedeli, da lahko pomaga izbolj\u0161ati tako \u0161portno zmogljivost kot tudi kakovost spanja? Katere druge koristi ima in kdaj ga je smiselno dodajati, vam razkrivam v dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":611892,"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":[118],"tags":[6879,7359,6507,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-638852","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-minerali-sl","9":"tag-prehrana-sl","10":"tag-prehranska-dopolnila","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","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>Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Magnezij je klju\u010den za \u0161portno zmogljivost, gradnjo mi\u0161ic, spanje in regeneracijo. Katera oblika je najbolj\u0161a, kako se ka\u017ee pomanjkanje in kdaj ga je treba zau\u017eiti?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Magnezij je klju\u010den za \u0161portno zmogljivost, gradnjo mi\u0161ic, spanje in regeneracijo. Katera oblika je najbolj\u0161a, kako se ka\u017ee pomanjkanje in kdaj ga je treba zau\u017eiti?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-05T09:13:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-18T09:30:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje?\",\"datePublished\":\"2024-11-05T09:13:50+00:00\",\"dateModified\":\"2024-11-18T09:30:45+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/\"},\"wordCount\":3186,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg\",\"keywords\":[\"minerali\",\"prehrana\",\"prehranska dopolnila\",\"zdrav \u017eivljenjski slog\",\"zdravje\"],\"articleSection\":[\"Prehranska dopolnila\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/\",\"name\":\"Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg\",\"datePublished\":\"2024-11-05T09:13:50+00:00\",\"dateModified\":\"2024-11-18T09:30:45+00:00\",\"description\":\"Magnezij je klju\u010den za \u0161portno zmogljivost, gradnjo mi\u0161ic, spanje in regeneracijo. Katera oblika je najbolj\u0161a, kako se ka\u017ee pomanjkanje in kdaj ga je treba zau\u017eiti?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg\",\"width\":1200,\"height\":628,\"caption\":\"Ako hor\u010d\u00edk ovplyv\u0148uje \u0161portov\u00fd v\u00fdkon, rast svalov a sp\u00e1nok?\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje? - GymBeam Blog","description":"Magnezij je klju\u010den za \u0161portno zmogljivost, gradnjo mi\u0161ic, spanje in regeneracijo. Katera oblika je najbolj\u0161a, kako se ka\u017ee pomanjkanje in kdaj ga je treba zau\u017eiti?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/","og_type":"article","og_title":"Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje? - GymBeam Blog","og_description":"Magnezij je klju\u010den za \u0161portno zmogljivost, gradnjo mi\u0161ic, spanje in regeneracijo. Katera oblika je najbolj\u0161a, kako se ka\u017ee pomanjkanje in kdaj ga je treba zau\u017eiti?","og_url":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/","og_site_name":"GymBeam Blog","article_published_time":"2024-11-05T09:13:50+00:00","article_modified_time":"2024-11-18T09:30:45+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg","type":"image\/jpeg"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje?","datePublished":"2024-11-05T09:13:50+00:00","dateModified":"2024-11-18T09:30:45+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/"},"wordCount":3186,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg","keywords":["minerali","prehrana","prehranska dopolnila","zdrav \u017eivljenjski slog","zdravje"],"articleSection":["Prehranska dopolnila"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/","url":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/","name":"Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg","datePublished":"2024-11-05T09:13:50+00:00","dateModified":"2024-11-18T09:30:45+00:00","description":"Magnezij je klju\u010den za \u0161portno zmogljivost, gradnjo mi\u0161ic, spanje in regeneracijo. Katera oblika je najbolj\u0161a, kako se ka\u017ee pomanjkanje in kdaj ga je treba zau\u017eiti?","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg","width":1200,"height":628,"caption":"Ako hor\u010d\u00edk ovplyv\u0148uje \u0161portov\u00fd v\u00fdkon, rast svalov a sp\u00e1nok?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanje?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/638852","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=638852"}],"version-history":[{"count":8,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/638852\/revisions"}],"predecessor-version":[{"id":641465,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/638852\/revisions\/641465"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/611892"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=638852"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=638852"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=638852"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=638852"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=638852"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}