{"id":639024,"date":"2024-11-01T18:07:23","date_gmt":"2024-11-01T17:07:23","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=639024"},"modified":"2024-11-18T10:29:46","modified_gmt":"2024-11-18T09:29:46","slug":"kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san","status":"publish","type":"post","link":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/","title":{"rendered":"Kako magnezijum uti\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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Sta_je_magnezijum_i_koje_su_njegove_funkcije_u_telu\" title=\"\u0160ta je magnezijum i koje su njegove funkcije u telu?\">\u0160ta je magnezijum i koje su njegove funkcije u telu?<\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Zasto_je_magnezijum_toliko_vazan_za_sportiste\" title=\"Za\u0161to je magnezijum toliko va\u017ean za sportiste?\">Za\u0161to je magnezijum toliko va\u017ean za sportiste?<\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Kako_tacno_magnezijum_doprinosi_sportskoj_izvedbi\" title=\"Kako ta\u010dno magnezijum doprinosi sportskoj izvedbi?\">Kako ta\u010dno magnezijum 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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Da_li_magnezijum_poboljsava_sportsku_izvedbu\" title=\"Da li magnezijum pobolj\u0161ava sportsku izvedbu?\">Da li magnezijum pobolj\u0161ava 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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Kakvo_dejstvo_ima_magnezijum_na_sportsku_izvedbu_i_san_posmatrano_iz_naucne_perspektive\" title=\"Kakvo dejstvo ima magnezijum na sportsku izvedbu i san posmatrano iz nau\u010dne perspektive?\">Kakvo dejstvo ima magnezijum na sportsku izvedbu i san posmatrano iz nau\u010dne perspektive?<\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Koliko_magnezijuma_treba_jednom_sportisti\" title=\"Koliko magnezijuma treba jednom sportisti?\">Koliko magnezijuma treba jednom sportisti?<\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Kako_se_manifestuje_nedostatak_magnezijuma\" title=\"Kako se manifestuje nedostatak magnezijuma?\">Kako se manifestuje nedostatak magnezijuma?<\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Da_li_sportisti_treba_da_koriste_suplemente_magnezijuma\" title=\"Da li sportisti treba da koriste suplemente magnezijuma?\">Da li sportisti treba da koriste suplemente magnezijuma?<\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Izvori_magnezijuma_u_hrani_za_sportiste\" title=\"Izvori magnezijuma u hrani za sportiste\">Izvori magnezijuma u hrani za sportiste<\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Koji_magnezijum_je_najbolji_za_suplementaciju\" title=\"Koji magnezijum je najbolji za suplementaciju?\">Koji magnezijum je najbolji za suplementaciju?<\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Kada_bi_trebalo_da_uzimate_magnezijum\" title=\"Kada bi trebalo da uzimate magnezijum?\">Kada bi trebalo da uzimate magnezijum?<\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Moguce_nuspojave_kod_prekomerne_suplementacije\" title=\"Mogu\u0107e nuspojave kod prekomerne suplementacije\">Mogu\u0107e nuspojave kod prekomerne suplementacije<\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#Koja_je_pouka\" title=\"Koja je pouka?\">Koja je pouka?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><b><strong>Magnezijum, <\/strong><\/b>je klju\u010dni mineral potreban za <b><strong>stotine osnovnih fiziolo\u0161kih procesa u ljudskom telu.<\/strong><\/b> Ali da li ste znali da, ako se <b><strong>bavite sportom <\/strong><\/b>redovno, va\u0161e telo tro\u0161i jo\u0161 vi\u0161e magnezijuma nego da niste aktivni? Zapravo, on je uklju\u010den u procese kao \u0161to su <b><strong>metabolizam hranljivih materija,<\/strong><\/b> <b><strong>regeneracija mi\u0161i\u0107a <\/strong><\/b>i jo\u0161 mnogo toga, \u0161to direktno uti\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>Dovoljan unos magnezijuma ogleda se ne samo u napretku treninga, ve\u0107 i u zdravlju sportiste. Zato unos magnezijuma ne treba zanemariti. Kada je adekvatno unositi ga iz ishrane i kome se preporu\u010duje dodatak?<\/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=\"Sta_je_magnezijum_i_koje_su_njegove_funkcije_u_telu\"><\/span>\u0160ta je magnezijum i koje su njegove funkcije u telu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.rs\/magnezijum\" target=\"_blank\" rel=\"noopener noreferrer\"><b><strong>Magnezijum<\/strong><\/b><\/a> je jedan od esencijalnih minerala bez kojih bi va\u0161e telo bilo prakti\u010dno <b><strong>nesposobno da funkcioni\u0161e.<\/strong><\/b> Naime, on je deo vi\u0161e od <b><strong>300 biolo\u0161kih procesa u telu.<\/strong><\/b> Ljudskom telu je potreban za pravilnu funkciju <b><strong>kostiju, psihe<\/strong><\/b> pa \u010dak i za sam proces <b><strong>deobe \u0107elija.<\/strong><\/b> Svima je potreban magnezijum, ali sportisti, koji su u fokusu dana\u0161njeg \u010dlanka, vrednuju njegovu ulogu u telu mo\u017eda \u010dak i vi\u0161e od drugih. 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 se odvijati bez njega. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><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 sportisti i fizi\u010dki aktivne osobe trebalo posebno da vode ra\u010duna o tome da imaju <b><strong>dovoljan unos magnezijuma?<\/strong><\/b> Iz jednog klju\u010dnog razloga &#8211; telo ne mo\u017ee samo da proizvede ovaj <a href=\"https:\/\/gymbeam.rs\/blog\/kompletni-vodic-za-minerale-funkcije-preporuceni-dnevni-unos-nedostaci\/\" target=\"_blank\" rel=\"noopener noreferrer\">mineral<\/a>. Zato je isklju\u010divo na nama da ga snabdemo dovoljnim koli\u010dinama <b><strong>magnezijuma iz na\u0161e ishrane.<\/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 fokusirati prete\u017eno na magnezijum u kontekstu <b><strong>sportske izvedbe, <\/strong><\/b>ali ako vas zanimaju i njegove druge funkcije u telu, kako se ispoljava nedostatak magnezijuma ili \u0161ta treba jesti za optimalan nivo magnezijuma u telu, ne propustite na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.rs\/blog\/grcevi-umor-razdrazljivost-ili-san-na-sta-jos-utice-magnezijum\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>Gr\u010devi, Umor, Razdra\u017eljivost ili San. Koje jo\u0161 efekte ima magnezijum?<\/strong><\/b><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2024\/09\/IMG_7545-1124x750.jpg\" alt=\"Koje efekte ima magnezijum?\" class=\"wp-image-611910\" title=\"Koje efekte ima magnezijum?\" 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_magnezijum_toliko_vazan_za_sportiste\"><\/span>Za\u0161to je magnezijum toliko va\u017ean za sportiste?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verovatno vam je ve\u0107 jasno da je magnezijum esencijalni mineral za sav \u017eivot. Me\u0111utim, za sportiste on igra jo\u0161 va\u017eniju ulogu, jer njihovo telo <b><strong>zahteva vi\u0161e magnezijuma <\/strong><\/b>zbog pove\u0107ane fizi\u010dke aktivnosti. Zamislite magnezijum kao gorivo u svom automobilu &#8211; \u0161to vi\u0161e koristite svoj automobil, to je \u010de\u0161\u0107e potrebno da sipate gorivo. Sportisti imaju <b><strong>aktivniji metabolizam, <\/strong><\/b>a po\u0161to je magnezijum deo mnogih fiziolo\u0161kih procesa u telu, on se <b><strong>br\u017ee 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>Pored toga, magnezijum se gubi iz tela <b><strong>kroz znojenje.<\/strong><\/b> Tako sportisti prirodno imaju <b><strong>ve\u0107e gubitke <\/strong><\/b>od neaktivnih osoba. <b><strong>Izdr\u017eljivi sportisti<\/strong><\/b> koji provode du\u017ee sate treniraju\u0107i posebno bi trebalo da imaju ovo na umu. Ipak, nedostatak magnezijuma uop\u0161te mo\u017ee uticati na sve ljude koji se <b><strong>redovno bave sportom,<\/strong><\/b> pa ne bi trebalo da zanemaruju unos magnezijuma. Nedostaci su tako\u0111e \u010desti kod obi\u010dnih ljudi &#8211; kako pokazuje, na primer, velika studija koja je prou\u010davala udeo mikronutrijenata u ishrani Evropljana. Na primer, ustanovljeno je da 40% Britanki i 36% Britanaca starosti od 18 do 60 godina ima unos ispod takozvanog <em>Procenjenog prose\u010dnog <\/em><em>zahteva<\/em> (EAR) za magnezijum. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><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>Ovo je prili\u010dan problem, jer nizak nivo magnezijuma mo\u017ee uticati na <b><strong>kvalitet sportske izvedbe<\/strong><\/b> &#8211; od <b><strong>smanjene izdr\u017eljivosti mi\u0161i\u0107a<\/strong><\/b> do <b><strong>pove\u0107anog umora.<\/strong><\/b> Zato je va\u017eno pratiti unos magnezijuma iz ishrane i eventualno razmisliti o suplementaciji. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>\n<\/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=\"Za\u0161to sportisti treba da unose magnezijum?\" class=\"wp-image-611926\" title=\"Za\u0161to sportisti treba da unose magnezijum?\" 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_tacno_magnezijum_doprinosi_sportskoj_izvedbi\"><\/span>Kako ta\u010dno magnezijum 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>Magnezijum je poput nevidljivog pomo\u0107nika koji radi iza scene u va\u0161im \u0107elijama kako bi osigurao da va\u0161e telo ima <b><strong>dovoljno energije<\/strong><\/b> za pravilno funkcionisanje. Njegova va\u017ena uloga je da uti\u010de na proizvodnju energije u \u0107elijama i <b><strong>stabilizuje ATP <\/strong><\/b> &#8211; molekul koji <b><strong>skladi\u0161ti <\/strong><\/b>i <b><strong>prenosi energiju <\/strong><\/b>neophodnu za \u017eivot. Zahvaljuju\u0107i magnezijumu, telo mo\u017ee efikasno preneti energiju u obliku ATP-a tamo gde je potrebna. Ovo osigurava, na primer, da <b><strong>energija bude dostupna va\u0161im mi\u0161i\u0107ima.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pored toga, magnezijum poma\u017ee ubrzanju metabolizma <b><strong>masti, ugljenih hidrata<\/strong><\/b> i <b><strong>proteina.<\/strong><\/b> Na primer, mnogi koraci u <b><strong>glikolizi, <\/strong><\/b>procesu koji pretvara <b><strong>glukozu u gorivo <\/strong><\/b>za telo, neizostavno zahtevaju magnezijum. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>\n<\/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\">Koji je zna\u010daj optimalnog nivoa magnezijuma za sportiste?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Telo mo\u017ee pretvoriti <b><strong>glukozu (\u0161e\u0107er)<\/strong><\/b> ili <b><strong>masti<\/strong><\/b>, na primer, u <b><strong>energiju <\/strong><\/b>i efikasno je koristiti tokom sporta.\n<\/li>\n\n\n\n<li>Studije pokazuju da dovoljan unos magnezijuma ima pozitivan efekat na <b><strong>izdr\u017eljivost <\/strong><\/b>i <b><strong>izdr\u017eljivost mi\u0161i\u0107a tokom dugotrajnih aktivnosti.<\/strong><\/b> Ovo je posebno dragoceno za trka\u010de, bicikliste i druge sportiste izdr\u017eljivosti. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup>\n<\/li>\n\n\n\n<li>Tako\u0111e je povezano sa boljom <b><strong>snagom.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>Optimalan nivo magnezijuma poma\u017ee <b><strong>spre\u010davanju umora.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[17]<\/span><\/mark><\/sup>\n<\/li>\n\n\n\n<li>Magnezijum poma\u017ee telu da dobije trenutnu energiju iz <b><strong>kreatin fosfata <\/strong><\/b>(koji skladi\u0161ti pribli\u017eno 60% <a href=\"https:\/\/gymbeam.rs\/kreatin\" target=\"_blank\" rel=\"noopener noreferrer\">kreatina<\/a>). Ovo je va\u017eno, na primer, tokom <b><strong>intenzivnih ve\u017ebi,<\/strong><\/b> kada telo nema vremena da obnovi svoje ATP zalihe i potreban mu je br\u017ei izvor energije. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2,3]<\/mark><\/sup>\n<\/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=\"6177,28281,28763,57832,61396\" ><\/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 pravilno funkcionisanje mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Magnezijum igra vitalnu ulogu u <b><strong>svakom pokretu <\/strong><\/b>koji va\u0161e telo pravi. Ve\u0107 znate da on omogu\u0107ava energiju mi\u0161i\u0107ima u obliku ATP-a. Ali to nije sve, jer pored toga, magnezijum je klju\u010dni faktor u <b><strong>kontrakciji mi\u0161i\u0107a.<\/strong><\/b> Ono \u0161to vi i ja vidimo, na primer, kao jednostavno <b><strong>dizanje tegova za biceps pregib, <\/strong><\/b>zapravo je rezultat kontrakcije i relaksacije stotina do hiljada mi\u0161i\u0107nih vlakana. Magnezijum je jedan od dirigenta ovog velikog orkestra i obezbe\u0111uje da rezultat bude <b><strong>glatki <\/strong><\/b>i <b><strong>fluidan pokret.<\/strong><\/b><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" 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>Kada postoji nedostatak magnezijuma u telu, <a href=\"https:\/\/gymbeam.rs\/blog\/grcevi-u-misicima-kako-ih-spreciti-i-olaksati\/#Co_su_krce\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">gr\u010devi u mi\u0161i\u0107ima<\/a> mogu se javiti &#8211; bolne i nagle kontrakcije mi\u0161i\u0107a koje <b><strong>ne mo\u017eete kontrolisati.<\/strong><\/b> Gr\u010devi mogu imati nekoliko uzroka. Nedostatak magnezijuma mo\u017ee biti jedan od njih, pa bi <b><strong>optimalan dnevni unos <\/strong><\/b>magnezijuma trebalo da bude deo njihove <b><strong>prevencije.<\/strong><\/b><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" 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 sme se zaboraviti da ovaj mineral igra va\u017enu ulogu i u izgradnji mi\u0161i\u0107ne mase. Magnezijum je esencijalan za skoro svaki korak u <b><strong>sintezi mi\u0161i\u0107a<\/strong><\/b> &#8211; procesu <b><strong>formiranja mi\u0161i\u0107a.<\/strong><\/b> Zapravo, on je komponenta enzima bez kojih njihov <b><strong>rast<\/strong><\/b> ne bi mogao da se odvija. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[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\">Koji je zna\u010daj optimalnog nivoa magnezijuma za sportiste?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Odr\u017eava savr\u0161eno <b><strong>usagla\u0161avanje mi\u0161i\u0107a,<\/strong><\/b> \u0161to je va\u017eno za ukupnu izvedbu. Nije re\u010d samo o snazi, ve\u0107 i o mo\u0107i, brzini i agilnosti.<\/li>\n\n\n\n<li>Adekvatan unos magnezijuma poma\u017ee u <b><strong>spre\u010davanju gr\u010deva u mi\u0161i\u0107ima.<\/strong><\/b>\n<\/li>\n\n\n\n<li>Magnezijum je neophodan za efikasno <b><strong>izgradnju mi\u0161i\u0107a.<\/strong><\/b>\n<\/li>\n\n\n\n<li>Tako\u0111e poma\u017ee telu i mi\u0161i\u0107ima da se <b><strong>bolje regeneri\u0161u<\/strong><\/b><strong>.<\/strong><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>\n<\/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 magnezijum uti\u010de na funkciju mi\u0161i\u0107a?\" class=\"wp-image-611944\" title=\"Kako magnezijum uti\u010de na funkciju 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 o optimalnoj ravnote\u017ei elektrolita<\/h3>\n\n\n\n<p>Bilo da se bavite sportom ili sedite kod ku\u0107e na kau\u010du, va\u0161e telo je stalno zauzeto odr\u017eavanjem prave ravnote\u017ee elektrolita. U njih spadaju <a href=\"https:\/\/gymbeam.rs\/kalijum-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kalijum<\/a>, <b><strong>natrijum,<\/strong><\/b> <a href=\"https:\/\/gymbeam.rs\/kalcijum\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kalcijum<\/a> i <b><strong>hlor<\/strong><\/b> pored magnezijuma. Njihov optimalan odnos u telu obezbe\u0111uje savr\u0161enu saradnju izme\u0111u <b><strong>nervnog sistema<\/strong><\/b> i <b><strong>mi\u0161i\u0107a.<\/strong><\/b> Magnezijum, zajedno sa drugim elektrolitima, omogu\u0107ava da va\u0161i mi\u0161i\u0107i pravilno reaguju na podsticaje iz mozga i obavljaju 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 je tako\u0111e klju\u010dna za pravilnu hidrataciju tela. Magnezijum sam po sebi uti\u010de na funkciju takozvane <b><strong>natrijum-kalijum pumpe<\/strong><\/b>, koja je mehanizam koji <b><strong>kontroli\u0161e koli\u010dinu vode u \u0107elijama.<\/strong><\/b>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111e je neophodan za aktivnost antidiuretskog hormona (ADH), koji je odgovoran za <b><strong>zadr\u017eavanje vode u telu.<\/strong><\/b> Nedostatak magnezijuma mo\u017ee ometati ova dva procesa i dovesti do <b><strong>pove\u0107anog gubitka vode pa \u010dak i <\/strong><\/b><a href=\"https:\/\/gymbeam.rs\/blog\/kako-nedovoljan-unos-vode-utice-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b><strong>dehidratacije.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[1,4]<\/mark><\/sup><\/a>\n<\/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\">Koji je zna\u010daj optimalnog nivoa magnezijuma za sportiste?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poma\u017ee u spre\u010davanju <b><strong>dehidratacije<\/strong><\/b> i njenih povezanih problema. To uklju\u010duje glavobolje, vrtoglavicu i nizak krvni pritisak. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[15]<\/span><\/mark><\/sup>\n<\/li>\n\n\n\n<li><b><strong>Sportisti koji<\/strong><\/b> se bave dugotrajnim <b><strong>aktivnostima izdr\u017eljivosti <\/strong><\/b>ili <b><strong>intenzivnim sportovima<\/strong><\/b> treba da budu posebno oprezni.\n<\/li>\n\n\n\n<li>Imaju ve\u0107i rizik od neravnote\u017ee elektrolita jer se <b><strong>obilno znoje<\/strong><\/b> i <b><strong>gube elektrolite,<\/strong><\/b> uklju\u010duju\u0107i magnezijum, putem znojenja.\n<\/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 sportom, zna\u0107ete da nakon mirnog sna izvodite mnogo <b><strong>bolje<\/strong><\/b> nego kada idete na trening bez sna. Nedovoljan i lo\u0161 kvalitet sna dovodi do <b><strong>manje snage, brzine i<\/strong><\/b> <b><strong>ukupne izvedbe.<\/strong><\/b> \u0160tavi\u0161e, <b><strong>pove\u0107ava rizik od povreda.<\/strong><\/b> Dakle, dobar no\u0107ni san treba da bude me\u0111u glavnim prioritetima svakog sportiste koji \u017eeli da postigne <b><strong>najbolji rezultat.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111e je dobra ideja osigurati dovoljan unos magnezijuma na putu do potpunog no\u0107nog sna. Studije su pokazale da nizak nivo magnezijuma mo\u017ee uzrokovati probleme sa spavanjem. Nasuprot tome, <b><strong>dovoljan dnevni unos<\/strong><\/b> ili <b><strong>suplementacija magnezijuma<\/strong><\/b> mo\u017ee pomo\u0107i u njegovom pobolj\u0161anju. To se mo\u017ee manifestovati, na primer, <b><strong>br\u017eim uspavljivanjem<\/strong><\/b> kao i <b><strong>neprekinutim snom.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[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 magnezijum kao <b><strong>samostalan dodatak u jednoj komponenti<\/strong><\/b> ili kao deo <b><strong>sveobuhvatnog dijetetskog suplementa.<\/strong><\/b> Na primer, <a href=\"https:\/\/gymbeam.rs\/sleep-relax-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Sleep&amp;Relax<\/a> ili <a href=\"https:\/\/gymbeam.rs\/vitacalm-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">VitaCalm<\/a>, koji tako\u0111e sadr\u017ee brojne druge aktivne sastojke. Tako\u0111e mo\u017eete uzimati <a href=\"https:\/\/gymbeam.rs\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">melatonin<\/a>, koji 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 su samo jedan deo slagalice za bolji no\u0107ni san. Ako se pitate \u0161ta jo\u0161 mo\u017eete u\u010diniti da ga pobolj\u0161ate, pro\u010ditajte na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Probajte ove jednostavne savete za bolji san.<\/strong><\/a>\n<\/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 magnezijum uti\u010de na san?\" class=\"wp-image-611960\" title=\"Kako magnezijum uti\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 o mentalnom blagostanju<\/h3>\n\n\n\n<p>Aktivno bavljenje sportom, bilo profesionalno ili rekreativno, mo\u017ee biti prili\u010dno zahtevno za psihu. Predstavlja dodatni <b><strong>stres<\/strong><\/b> ne samo za telo, ve\u0107 i za um. To zna\u010di da sportisti nikako ne treba da zapostavljaju svoje mentalno zdravlje. Naprotiv, ako ga <b><strong>redovno neguju,<\/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>Prethodna istra\u017eivanja pokazuju da magnezijum mo\u017ee uticati na na\u0161e raspolo\u017eenje i op\u0161te psihi\u010dko stanje. Poma\u017ee u smanjenju proizvodnje <b><strong>hormona stresa<\/strong><\/b> (npr. kortizola) ili, s druge strane, u pove\u0107anju proizvodnje <b><strong>serotonina<\/strong><\/b> &#8211; neurotransmitera koji doprinosi ose\u0107aju sre\u0107e i blagostanja. Njegov blagotvoran efekat pokazuje se korisnim \u010dak i kod <b><strong>anksioznosti<\/strong><\/b> i <b><strong>depresije.<\/strong><\/b>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sportisti svakako mogu imati koristi od ovih prednosti. Naime, magnezijum mo\u017ee pomo\u0107i da <b><strong>lak\u0161e izdr\u017eite naporne treninge,<\/strong><\/b> ostanete <b><strong>smireniji kada<\/strong><\/b> vam je potrebno da se fokusirate na performanse i prakti\u010dno <b><strong>bolje podnesete mentalni pritisak povezan sa sportom<\/strong><\/b> uop\u0161te.\n<\/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=\"Da_li_magnezijum_poboljsava_sportsku_izvedbu\"><\/span>Da li magnezijum pobolj\u0161ava sportsku izvedbu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to ste ve\u0107 saznali, magnezijum igra prili\u010dno veliku ulogu u va\u0161oj izvedbi tokom ve\u017ebanja. Istra\u017eivanja pokazuju da je najva\u017enije osigurati <b><strong>optimalne nivoe<\/strong><\/b> magnezijuma u telu. Nedostatak mo\u017ee biti odgovoran za lo\u0161iju sportsku izvedbu, a kada se taj nedostatak koriguje, mo\u017ee se primetiti <b><strong>pobolj\u0161anje.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[5]<\/span><\/mark><\/sup>\n<\/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 istra\u017eiva\u010dima, nema vidljive promene ako unosite magnezijum u vreme kada ga imate dovoljno u telu. Dakle, besmisleno je misliti da \u0107ete, ako imate dovoljno magnezijuma u telu, videti zna\u010dajno pobolj\u0161anje u vremenu tr\u010danja nakon jedne doze magnezijuma. Me\u0111utim, kada telu <b><strong>nedostaje<\/strong><\/b> (npr. zbog nedostatka u ishrani, znojenja ili pove\u0107ane fizi\u010dke aktivnosti), dopuna putem hrane ili suplemenata mo\u017ee vam doneti zadovoljstvo zbog pobolj\u0161ane brzine i ukupne performanse. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[8,14]<\/mark><\/sup>\n<\/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=\"Da li magnezijum pobolj\u0161ava sportsku izvedbu?\" class=\"wp-image-611976\" title=\"Da li magnezijum pobolj\u0161ava 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=\"Kakvo_dejstvo_ima_magnezijum_na_sportsku_izvedbu_i_san_posmatrano_iz_naucne_perspektive\"><\/span>Kakvo dejstvo ima magnezijum na sportsku izvedbu i san posmatrano iz nau\u010dne perspektive?\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Efekat suplementacije magnezijuma na snagu<\/h3>\n\n\n\n<p>Da vidimo kako suplementacija magnezijuma mo\u017ee specifi\u010dno uticati na performanse u snazi, pogledajmo britansko istra\u017eivanje koje je istra\u017eivalo efekat <b><strong>kratkotrajne<\/strong><\/b> i <b><strong>dugotrajne<\/strong><\/b> suplementacije magnezijumom <b><strong>na snagu.<\/strong><\/b> U istra\u017eivanju je u\u010destvovalo <b><strong>13 rekreativnih sportista,<\/strong><\/b> od kojih su neki uzimali magnezijum jednu nedelju, a ostali do \u010detiri nedelje. U oba slu\u010daja efekat magnezijuma upore\u0111ivan je sa placebom. Na kraju unosa, snaga je testirana na <b><strong>bench pressu.<\/strong><\/b>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istra\u017eivanje je pokazalo da je jedna nedelja suplementacije magnezijumom dovela do zna\u010dajnog pove\u0107anja snage za 17.7%. Me\u0111utim, uzimanje magnezijuma \u010detiri nedelje nije rezultiralo jo\u0161 ve\u0107om snagom. Prema istra\u017eiva\u010dima, ovi rezultati sugeri\u0161u da <b><strong>dovo\u0111enje nivoa magnezijuma na normalan nivo mo\u017ee rezultirati boljom performansom.<\/strong><\/b> Ali, kada koli\u010dina magnezijuma u telu vi\u0161e nije u optimalnom opsegu, performanse se dalje ne pobolj\u0161avaju. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><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, ovo zna\u010di da ako imate nizak nivo ovog minerala u telu na du\u017ei period, suplementacija ili zna\u010dajno ve\u0107i unos kroz ishranu mo\u017ee vas iznenaditi pove\u0107anjem performansi tokom svakodnevnih treninga.\n<\/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=\"Efekat magnezijuma na sportsku izvedbu\" class=\"wp-image-611993\" title=\"Efekat magnezijuma 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. Efekat suplementacije magnezijuma na san<\/h3>\n\n\n\n<p>Ameri\u010dki istra\u017eiva\u010di sproveli su tridesetogodi\u0161nju studiju, poznatu kao CARDIA, koja je ispitivala faktore rizika za kardiovaskularne bolesti. Ovo istra\u017eivanje, koje je obuhvatilo oko 3.900 ljudi, tako\u0111e je ispitivalo vezu izme\u0111u nivoa <b><strong>magnezijuma<\/strong><\/b> u telu i <b><strong>kvaliteta<\/strong><\/b> <b><strong>i trajanja sna.<\/strong><\/b> Podaci su pokazali da je <b><strong>ve\u0107i unos magnezijuma bio povezan sa pobolj\u0161anim kvalitetom sna.<\/strong><\/b> Najbolji san imali su oni koji su unosili oko 190 mg magnezijuma po 1000 kcal dnevno &#8211; odnosno 380 mg pri referentnom unosu od 2000 kcal.\n<\/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 sa pomenutim dnevnim unosom magnezijuma tako\u0111e su imale <b><strong>najdu\u017ee trajanje sna.<\/strong><\/b> Konkretno, u pore\u0111enju sa drugima, naj\u010de\u0161\u0107e su spavali <b><strong>vi\u0161e od 7 sati dnevno.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[13]<\/span><\/mark><\/sup>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160ta vam ovo istra\u017eivanje poru\u010duje? Da bi <b><strong>spavali du\u017ee i bolje<\/strong><\/b>, telu je potrebno dovoljno <b><strong>magnezijuma.<\/strong><\/b>\n<\/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_magnezijuma_treba_jednom_sportisti\"><\/span>Koliko magnezijuma treba jednom sportisti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema EFSA (Evropska agencija za bezbednost hrane), preporu\u010deni dnevni unos magnezijuma za prose\u010dnu zdravu osobu je <b><strong>300 mg.<\/strong><\/b> Preporuke za ishranu <b><strong>Nema\u010dkog dru\u0161tva za ishranu (DACH)<\/strong><\/b> sugeri\u0161u <b><strong>310 mg za \u017eene<\/strong><\/b> i <b><strong>400 mg za mu\u0161karce.<\/strong><\/b> Me\u0111utim, ne postoji ta\u010dno preporu\u010dena doza specifi\u010dno za sportiste, jer njihova potreba za magnezijumom zavisi od <b><strong>intenziteta i<\/strong><\/b> <b><strong>tipa treninga<\/strong><\/b> i drugih faktora.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[4,16]<\/mark><\/sup>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, generalno se smatra da sportistima treba oko <b><strong>10-20% vi\u0161e magnezijuma<\/strong><\/b> nego neaktivnim osobama. To je oko 30 &#8211; 60 mg dodatno. Ova koli\u010dina se mo\u017ee na\u0107i, na primer, u <b><strong>dve male banane.<\/strong><\/b> Ali kao \u0161to smo ve\u0107 pomenuli, potreba za magnezijumom mo\u017ee biti jo\u0161 ve\u0107a tokom intenzivnog bavljenja sportom. Stoga, ako \u017eelite da budete sigurni da unosite dovoljno, isplati se posegnuti za <b><strong>dobro apsorbovanim oblikom magnezijuma, kao \u0161to je <\/strong><\/b><a href=\"https:\/\/gymbeam.rs\/magnezijum-kelat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>magnezijum helat.<\/strong><\/b><sup><mark style=\"background-color: rgba(0, 0, 0, 0);\" 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_manifestuje_nedostatak_magnezijuma\"><\/span>Kako se manifestuje nedostatak magnezijuma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po\u0161to je ovaj mineral uklju\u010den u stotine procesa u telu, njegov nedostatak mo\u017ee rezultirati velikim brojem simptoma. Kako sportista mo\u017ee da prepozna da mu nedostaje magnezijum na osnovu simptoma?\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>umoran je i nema energije<\/li>\n\n\n\n<li>posti\u017ee lo\u0161ije rezultate (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\u0161 kvalitet sna<\/li>\n\n\n\n<li>ne regeneri\u0161e se dobro<\/li>\n\n\n\n<li>\u010de\u0161\u0107e se povre\u0111uje <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\">[2,4]<\/mark><\/sup>\n<\/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 kog od ovih simptoma, ne mo\u017eete pogre\u0161iti ako po\u010dnete sa suplementacijom magnezijumom.\n<\/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 manifestuje nedostatak magnezijuma?\" class=\"wp-image-612009\" title=\"Kako se manifestuje nedostatak magnezijuma?\" 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=\"Da_li_sportisti_treba_da_koriste_suplemente_magnezijuma\"><\/span>Da li sportisti treba da koriste suplemente magnezijuma?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako ovo na prvi pogled izgleda kao veoma jednostavno pitanje, nije mogu\u0107e jednozna\u010dno re\u0107i da li svi sportisti treba da uzimaju suplemente magnezijuma ili ne. Me\u0111utim, ve\u0107 se zna da glavni cilj treba da bude postizanje <b><strong>optimalnog nivoa<\/strong><\/b> magnezijuma u telu<b><strong>.<\/strong><\/b> Koji faktori pove\u0107avaju rizik od nedostatka?\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><b><strong>Intenzivne izdr\u017eljive aktivnosti.<\/strong><\/b>\n<\/li>\n\n\n\n<li><b><strong>Dugotrajno ve\u017ebanje.<\/strong><\/b>\n<\/li>\n\n\n\n<li>Prekomerno <b><strong>znojenje.<\/strong><\/b><\/li>\n\n\n\n<li>Nizak unos magnezijuma kroz <b><strong>ishranu.<\/strong><\/b><sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>\n<\/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 koja od navedenih ta\u010daka odnosi na vas, suplementacija magnezijumom mo\u017ee biti prikladna za vas<b><strong>.<\/strong><\/b> Ali \u010dak i ako to nije slu\u010daj, dobro je imati na umu da ste kao fizi\u010dki aktivna osoba podlo\u017eni <b><strong>nedostatku magnezijuma.<\/strong><\/b> To potvr\u0111uje nekoliko studija koje upore\u0111uju zalihe magnezijuma u telu kod <b><strong>sportista<\/strong><\/b> i <b><strong>nesportista.<\/strong><\/b> Naime, sportisti generalno \u010desto imaju nizak nivo magnezijuma.<sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>\n<\/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 grupi pripadate, uvek se postarajte da imate<b><strong> dovoljno magnezijuma u ishrani<\/strong><\/b> kao preventivnu meru na prvom mestu<b><strong>.<\/strong><\/b> Ako primetite bilo koji znak nedostatka, posegnite za <b><strong>nutritivnim suplementom.<\/strong><\/b> Mogu\u0107e je da va\u0161e telo koristi toliko magnezijuma tokom sporta da <b><strong>jednostavno nije dovoljno da ga unosite samo kroz ishranu.<\/strong><\/b> Tako\u0111e, vredno je uzimati magnezijum kao preventivu kako ne biste propustili njegove benefite, ali uvek dozirajte prema <b><strong>uputstvu proizvo\u0111a\u010da.<\/strong><\/b> Ako \u017eelite da budete sigurni u svoje stanje, nivoe magnezijuma mo\u017eete pouzdano proveriti putem krvnih testova koje lekar mo\u017ee prepisati.\n<\/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=\"Da li sportisti treba da koriste suplemente magnezijuma?\" class=\"wp-image-612025\" title=\"Da li sportisti treba da koriste suplemente magnezijuma?\" 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_magnezijuma_u_hrani_za_sportiste\"><\/span>Izvori magnezijuma u hrani za sportiste<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad je re\u010d o magnezijumu, sre\u0107ni smo \u0161to je prili\u010dno zastupljen u hrani. Stoga, mo\u017eda nije tako te\u0161ko dobiti ga iz ishrane ako znate za koje namirnice da posegnete. Dakle, koje su to namirnice?\n<\/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.rs\/mahunarke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mahunarke<\/a>\n<\/li>\n\n\n\n<li>namirnice od celog zrna<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/orasi-i-semenke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ora\u0161asti plodovi i semenke<\/a>\n<\/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 magnezijumom<\/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;\">Hrana<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Sadr\u017eaj magnezijuma\/100 g<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.rs\/bademi-raw-1.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.rs\/bio-semenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Seme 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\">Spana\u0107<\/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 pasulj<\/td><td class=\"has-text-align-center\" data-align=\"center\">164 mg<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ovsene pahuljice <\/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 da saznate vi\u0161e o tome kako lako dodati magnezijum u svoju ishranu, pro\u010ditajte na\u0161 slede\u0107i \u010dlanak <a href=\"https:\/\/gymbeam.rs\/blog\/grcevi-umor-razdrazljivost-ili-san-na-sta-jos-utice-magnezijum\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b><strong>Gr\u010devi, Umor, Razdra\u017eljivost i San.<\/strong><\/b><\/a> <a href=\"https:\/\/gymbeam.rs\/blog\/grcevi-umor-razdrazljivost-ili-san-na-sta-jos-utice-magnezijum\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b><strong>Na \u0161ta jo\u0161 magnezijum uti\u010de?<\/strong><\/b><\/a>\n<\/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_magnezijum_je_najbolji_za_suplementaciju\"><\/span>Koji magnezijum je najbolji za suplementaciju?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kada sportista \u017eeli da uzme dodatak magnezijuma, ima nekoliko opcija kako da ga uzme. Mo\u017ee posegnuti za <a href=\"https:\/\/gymbeam.rs\/magnezijum-kelat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kapsulama<\/a>, <a href=\"https:\/\/gymbeam.rs\/magnesium-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u0161ume\u0107im tabletama<\/a>, <a href=\"https:\/\/gymbeam.rs\/magnezijum-citrat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">rastvorljivim prahom<\/a> ili \u010dak za koncentrisanim <a href=\"https:\/\/gymbeam.rs\/magnezijum-shot-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">shotom<\/a>. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koju opciju odaberu zavisi od toga \u0161ta im odgovara. Me\u0111utim, ako \u017eelite da izvu\u010dete maksimum iz magnezijuma, vredi odabrati najefikasniji biolo\u0161ki oblik. Koje opcije postoje?\n<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Magnezijum u obliku <b><strong>citrata, malata, <\/strong><\/b><a href=\"https:\/\/gymbeam.rs\/magnezijum-kelat-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><b><strong>bisglicinata<\/strong><\/b><\/a> ili <b><strong>laktata<\/strong><\/b> spada u <b><strong>bolje apsorbovane<\/strong><\/b> oblike magnezijuma. <\/li>\n\n\n\n<li><b><strong>Karbonat, oksid<\/strong><\/b> ili <b><strong>sulfat<\/strong><\/b> su <b><strong>te\u017ee apsorbovani.<\/strong><\/b>\n<\/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=\"Kada_bi_trebalo_da_uzimate_magnezijum\"><\/span>Kada bi trebalo da uzimate magnezijum?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uve\u0107a\u0107ete prednosti magnezijuma <strong>kad god<\/strong> ga suplementirate. Generalno, nije va\u017eno da li ga uzimate ujutru ili uve\u010de. U nekim slu\u010dajevima, me\u0111utim, dobro je razmisliti o tome kada uzimate svoju dnevnu dozu, kako biste izvukli jo\u0161 vi\u0161e koristi.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kada ga uzimate<b><strong> nakon ve\u017ebanja,<\/strong><\/b> poma\u017eete svom telu i mi\u0161i\u0107ima da se<b><strong> regeneri\u0161u<\/strong><\/b> efikasnije.<\/li>\n\n\n\n<li>Suplementacija tokom <b><strong>ve\u017ebanja<\/strong><\/b> je posebno korisna za <b><strong>dugotrajne izdr\u017eljive aktivnosti<\/strong><\/b> kao \u0161to su tr\u010danje, duge vo\u017enje bicikla ili naporni planinarenje.\n<\/li>\n\n\n\n<li>Doza magnezijuma <b><strong>pre spavanja<\/strong><\/b> \u0107e pomo\u0107i da se <b><strong>umiri telo<\/strong><\/b> i <b><strong>pobolj\u0161a kvalitet va\u0161eg sna.<\/strong><\/b>\n<\/li>\n\n\n\n<li>Ako uzimate magnezijum kao preventivnu meru i samo \u017eelite da odr\u017eite zdrav nivo magnezijuma u telu, uzmite ga u <b><strong>bilo koje doba dana.<\/strong><\/b>\n<\/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=\"Kada bi trebalo da uzimate magnezijum?\" class=\"wp-image-612057\" title=\"Kada bi trebalo da uzimate magnezijum?\" 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_prekomerne_suplementacije\"><\/span>Mogu\u0107e nuspojave kod prekomerne suplementacije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pitate se \u0161ta se de\u0161ava ako uzimate magnezijum kada ve\u0107 imate dovoljno u telu? Ne brinite, to ne\u0107e imati zna\u010dajno negativne efekte na va\u0161e telo. Vi\u0161ak magnezijuma se zapravo obi\u010dno izbacuje iz tela putem<b><strong> urina.<\/strong><\/b> Ljudi sa oslabljenom funkcijom bubrega mogu biti u riziku od problema jer njihovo telo nije u mogu\u0107nosti da izlu\u010di magnezijum. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>\n<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zdravim osobama se mo\u017ee javiti problem posle preterane suplementacije magnezijuma u obliku <b><strong>magnezijumskih soli<\/strong><\/b> (oksid, citrat ili karbonat). Ove forme mogu izazvati <b><strong>dijareju ili<\/strong><\/b> pove\u0107ati rizik od <b><strong>dehidratacije.<\/strong><\/b> Zato ga uvek uzimajte u koli\u010dini navedenoj na pakovanju proizvoda. Kada se pojavi ovaj problem, prepolovite dozu, a ako problemi potraju, posegnite za drugim oblikom magnezijuma. <sup><mark class=\"has-inline-color has-orange-color\" style=\"background-color: rgba(0, 0, 0, 0);\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>\n<\/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=\"Koja_je_pouka\"><\/span>Koja je pouka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Magnezijum je mineral koji je potrebno unositi kroz ishranu kako bi telo pravilno funkcionisalo. Me\u0111utim, sportisti i aktivni ljudi imaju malo ve\u0107e potrebe za njim nego nesportisti. To se vidi po tome \u0161to zdrav nivo magnezijuma u telu doprinosi boljoj <b><strong>snazi<\/strong><\/b> i <b><strong>izdr\u017eljivosti,<\/strong><\/b> efikasnijem <b><strong>rastu mi\u0161i\u0107a<\/strong><\/b> ili boljem obnovljivom <b><strong>snu.<\/strong><\/b> Da bi se ispunili ovi vi\u0161i zahtevi, va\u017eno je imati <b><strong>dovoljno magnezijuma u ishrani.<\/strong><\/b> Rekreativni i profesionalni sportisti \u0107e se, me\u0111utim, dobro osigurati uzimanjem <b><strong>suplementa magnezijuma.<\/strong><\/b> Na taj na\u010din mogu uspe\u0161no spre\u010diti <b><strong>gr\u010deve u mi\u0161i\u0107ima, umor<\/strong><\/b> i <b><strong>razdra\u017eljivost<\/strong><\/b> zbog nedostatka magnezijuma.\n<\/p>\n\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 podelite sa prijateljima i porodicom.\n<\/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.rs\/magnezijum\" 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.rs\/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>Magnezijum ima neosporne koristi za sve sportiste. Da li ste znali da mo\u017ee pomo\u0107i u pobolj\u0161anju sportske izvedbe i kvaliteta sna? Koje jo\u0161 koristi ima i kada je vreme za dodatak otkri\u0107emo u dana\u0161njem \u010dlanku.<\/p>\n","protected":false},"author":156,"featured_media":611891,"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":[7718],"tags":[7763,7730,7873,7731,7745],"filter_section":[],"filter_attribute":[13058,13071,13056,13064,13066,13067,13073,13068,13881,13072],"class_list":{"0":"post-639024","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sportska-ishrana-sr","8":"tag-dodaci-ishrani","9":"tag-ishrana","10":"tag-minerali-sr","11":"tag-zdrav-nacin-zivota-sr","12":"tag-zdravlje-sr","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 magnezijum uti\u010de na sportske performanse, rast mi\u0161i\u0107a i san? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Magnezijum je vitalan za sportsku izvedbu, izgradnju mi\u0161i\u0107a, san i oporavak. Koji tip je najbolji, kako se manifestuje nedostatak i kada bi trebalo da ga uzimate?\" \/>\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-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako magnezijum uti\u010de na sportske performanse, rast mi\u0161i\u0107a i san? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Magnezijum je vitalan za sportsku izvedbu, izgradnju mi\u0161i\u0107a, san i oporavak. Koji tip je najbolji, kako se manifestuje nedostatak i kada bi trebalo da ga uzimate?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-01T17:07:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-18T09:29:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Kako magnezijum uti\u010de na sportske performanse, rast mi\u0161i\u0107a i san?\",\"datePublished\":\"2024-11-01T17:07:23+00:00\",\"dateModified\":\"2024-11-18T09:29:46+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/\"},\"wordCount\":3246,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg\",\"keywords\":[\"dodaci ishrani\",\"ishrana\",\"minerali\",\"zdrav na\u010din \u017eivota\",\"zdravlje\"],\"articleSection\":[\"Sportska ishrana\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/\",\"url\":\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/\",\"name\":\"Kako magnezijum uti\u010de na sportske performanse, rast mi\u0161i\u0107a i san? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg\",\"datePublished\":\"2024-11-01T17:07:23+00:00\",\"dateModified\":\"2024-11-18T09:29:46+00:00\",\"description\":\"Magnezijum je vitalan za sportsku izvedbu, izgradnju mi\u0161i\u0107a, san i oporavak. Koji tip je najbolji, kako se manifestuje nedostatak i kada bi trebalo da ga uzimate?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako magnezijum uti\u010de na sportske performanse, rast mi\u0161i\u0107a i san?\"}]},{\"@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 magnezijum uti\u010de na sportske performanse, rast mi\u0161i\u0107a i san? - GymBeam Blog","description":"Magnezijum je vitalan za sportsku izvedbu, izgradnju mi\u0161i\u0107a, san i oporavak. Koji tip je najbolji, kako se manifestuje nedostatak i kada bi trebalo da ga uzimate?","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-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/","og_type":"article","og_title":"Kako magnezijum uti\u010de na sportske performanse, rast mi\u0161i\u0107a i san? - GymBeam Blog","og_description":"Magnezijum je vitalan za sportsku izvedbu, izgradnju mi\u0161i\u0107a, san i oporavak. Koji tip je najbolji, kako se manifestuje nedostatak i kada bi trebalo da ga uzimate?","og_url":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/","og_site_name":"GymBeam Blog","article_published_time":"2024-11-01T17:07:23+00:00","article_modified_time":"2024-11-18T09:29:46+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#article","isPartOf":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Kako magnezijum uti\u010de na sportske performanse, rast mi\u0161i\u0107a i san?","datePublished":"2024-11-01T17:07:23+00:00","dateModified":"2024-11-18T09:29:46+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/"},"wordCount":3246,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg","keywords":["dodaci ishrani","ishrana","minerali","zdrav na\u010din \u017eivota","zdravlje"],"articleSection":["Sportska ishrana"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/","url":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/","name":"Kako magnezijum uti\u010de na sportske performanse, rast mi\u0161i\u0107a i san? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/09\/Horcik-pre-sportovcov-1.jpg","datePublished":"2024-11-01T17:07:23+00:00","dateModified":"2024-11-18T09:29:46+00:00","description":"Magnezijum je vitalan za sportsku izvedbu, izgradnju mi\u0161i\u0107a, san i oporavak. Koji tip je najbolji, kako se manifestuje nedostatak i kada bi trebalo da ga uzimate?","breadcrumb":{"@id":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#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.rs\/blog\/kako-magnezijum-utice-na-sportske-performanse-rast-misica-i-san\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako magnezijum uti\u010de na sportske performanse, rast mi\u0161i\u0107a i san?"}]},{"@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\/639024","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=639024"}],"version-history":[{"count":3,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/639024\/revisions"}],"predecessor-version":[{"id":641464,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/639024\/revisions\/641464"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/611891"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=639024"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=639024"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=639024"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=639024"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=639024"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}