{"id":101841,"date":"2015-09-21T20:10:55","date_gmt":"2015-09-21T17:10:55","guid":{"rendered":"https:\/\/www.luga.bg\/blog\/%d0%bc%d0%b0%d0%b3%d0%bd%d0%b5%d0%b7%d0%b8%d0%b9-%d0%b8-%d1%81%d0%bf%d0%be%d1%80%d1%82-2\/"},"modified":"2026-10-01T03:04:19","modified_gmt":"2026-10-01T00:04:19","slug":"horcik-a-sport-krece-natazene-svaly-a-rychlejsi-regenerace","status":"publish","type":"post","link":"https:\/\/www.luga.bg\/cs\/blog\/horcik-a-sport-krece-natazene-svaly-a-rychlejsi-regenerace\/","title":{"rendered":"Ho\u0159\u010d\u00edk a sport: k\u0159e\u010de, nata\u017een\u00e9 svaly a rychlej\u0161\u00ed regenerace"},"content":{"rendered":"<p>Ho\u0159\u010d\u00edk se pod\u00edl\u00ed na tvorb\u011b a p\u0159em\u011bn\u011b energie \u2014 v\u00edce ne\u017e 300 enzym\u016f v t\u011ble obsahuje ho\u0159\u010d\u00edk, v\u010detn\u011b t\u011bch, kter\u00e9 m\u011bn\u00ed gluk\u00f3zu v energii. Bez ho\u0159\u010d\u00edku uvoln\u011bnou energii t\u011blo jednodu\u0161e nedok\u00e1\u017ee vyu\u017e\u00edt. A p\u0159i sportu je jeho pot\u0159eba mnohem vy\u0161\u0161\u00ed.<\/p>\n<div class=\"lb-summary\">\n<p class=\"lb-summary-title\">Ve zkratce<\/p>\n<ul>\n<li>Potem ztr\u00e1cej\u00ed sportovci velk\u00e9 mno\u017estv\u00ed ho\u0159\u010d\u00edku \u2014 v horku a\u017e 2 litry tekutin za hodinu.<\/li>\n<li>Nedostatek se projevuje <strong>no\u010dn\u00edmi k\u0159e\u010demi v l\u00fdtk\u00e1ch<\/strong>, nata\u017een\u00edm sval\u016f, svalov\u00fdmi spasmy a dokonce i natr\u017een\u00edm svalov\u00fdch vl\u00e1ken.<\/li>\n<li>Doporu\u010den\u00e1 d\u00e1vka pro sportovce je p\u0159ibli\u017en\u011b <strong>5 mg ho\u0159\u010d\u00edku na kilogram<\/strong> t\u011blesn\u00e9 hmotnosti.<\/li>\n<li>Ho\u0159\u010d\u00edk se vst\u0159eb\u00e1v\u00e1 i poko\u017ekou \u2014 mas\u00e1\u017e\u00ed, koupelemi a obklady.<\/li>\n<\/ul>\n<\/div>\n<h2>Pro\u010d sportovci pot\u0159ebuj\u00ed v\u00edce ho\u0159\u010d\u00edku<\/h2>\n<p>P\u0159i intenzivn\u00ed z\u00e1t\u011b\u017ei se ve svalech hromad\u00ed lakt\u00e1t, kter\u00fd omezuje fyzickou v\u00fdkonnost. Aby ho t\u011blo rychle odbouralo, pot\u0159ebuje op\u011bt ho\u0159\u010d\u00edk.<\/p>\n<p>Zv\u00fd\u0161en\u00e9 pocen\u00ed p\u0159i sportu od\u010derp\u00e1v\u00e1 zna\u010dn\u00e9 mno\u017estv\u00ed ho\u0159\u010d\u00edku, zejm\u00e9na p\u0159i vysok\u00e9 teplot\u011b a vlhkosti. K tomu se p\u0159id\u00e1v\u00e1 rychlej\u0161\u00ed l\u00e1tkov\u00e1 v\u00fdm\u011bna a vy\u0161\u0161\u00ed vylu\u010dov\u00e1n\u00ed ho\u0159\u010d\u00edku ledvinami. Proto sportovci trp\u00ed jeho nedostatkem \u010dast\u011bji ne\u017e lid\u00e9, kte\u0159\u00ed nesportuj\u00ed \u2014 a ho\u0159\u010d\u00edk z potravy \u010dasto nesta\u010d\u00ed.<\/p>\n<h2>Kolik ho\u0159\u010d\u00edku pot\u0159ebujeme<\/h2>\n<p>Doporu\u010den\u00e1 denn\u00ed d\u00e1vka u sportovc\u016f je p\u0159ibli\u017en\u011b <strong>5 mg na kilogram<\/strong> t\u011blesn\u00e9 hmotnosti \u2014 pro \u010dlov\u011bka o v\u00e1ze 70 kg je to asi 350 mg. Pravideln\u00fd p\u0159\u00edjem b\u011bhem regenera\u010dn\u00ed f\u00e1ze pom\u00e1h\u00e1 udr\u017eet dosa\u017eenou formu. Nedostatku lze p\u0159edej\u00edt, pokud ho\u0159\u010d\u00edk za\u010dnete u\u017e\u00edvat je\u0161t\u011b p\u0159ed z\u00e1t\u011b\u017e\u00ed.<\/p>\n<h2>P\u0159\u00edznaky nedostatku ho\u0159\u010d\u00edku<\/h2>\n<ul>\n<li><strong>K\u0159e\u010de a nata\u017een\u00ed sval\u016f<\/strong> \u2014 bolestiv\u00e9 k\u0159e\u010de v l\u00fdtk\u00e1ch, nej\u010dast\u011bji v noci; ztuhlost \u0161\u00edje a ramen, zvl\u00e1\u0161t\u011b p\u0159i stresu.<\/li>\n<li><strong>Nervosvalov\u00e1 p\u0159ecitliv\u011blost<\/strong> \u2014 cuk\u00e1n\u00ed o\u010dn\u00edch v\u00ed\u010dek, brn\u011bn\u00ed prst\u016f, sklon k nata\u017een\u00ed a natr\u017een\u00ed sval\u016f.<\/li>\n<li><strong>Nervov\u00e1 soustava<\/strong> \u2014 nervozita, zhor\u0161en\u00e1 koncentrace, podr\u00e1\u017ed\u011bnost; u migr\u00e9ny se mohou z\u00e1chvaty objevovat \u010dast\u011bji.<\/li>\n<li><strong>Srdce<\/strong> \u2014 ho\u0159\u010d\u00edk vyva\u017euje p\u016fsoben\u00ed v\u00e1pn\u00edku a jeho nedostatek m\u016f\u017ee zes\u00edlit poruchy srde\u010dn\u00edho rytmu.<\/li>\n<\/ul>\n<div class=\"lb-tip\">\n<p class=\"lb-tip-title\">Tip p\u0159i no\u010dn\u00edch k\u0159e\u010d\u00edch<\/p>\n<p>Ve\u010der p\u0159ed span\u00edm si l\u00fdtka pot\u0159ete ho\u0159\u010d\u00edkov\u00fdm roztokem nebo <a href=\"https:\/\/www.luga.bg\/cs\/blog\/arnika-levandule-rozmaryn-nebo-jalovec-jak-vybrat-masazni-gel-ci-olej-s-lugou\/\">mas\u00e1\u017en\u00edm gelem s lugou z \u010cern\u00e9ho mo\u0159e<\/a>. K vyrovn\u00e1n\u00ed nedostatku je v\u0161ak t\u0159eba pravideln\u00e9 a dlouhodob\u00e9 u\u017e\u00edv\u00e1n\u00ed.<\/p>\n<\/div>\n<h2>Pro\u010d n\u00e1m ho\u0159\u010d\u00edk chyb\u00ed<\/h2>\n<ol>\n<li><strong>Naru\u0161en\u00e1 rovnov\u00e1ha<\/strong> \u2014 nedostatek ho\u0159\u010d\u00edku se zji\u0161\u0165uje u 13 % v\u0161ech onemocn\u011bn\u00ed.<\/li>\n<li><strong>N\u00edzk\u00fd p\u0159\u00edjem<\/strong> \u2014 nevyv\u00e1\u017een\u00e1 strava, reduk\u010dn\u00ed diety, rychl\u00e9 ob\u010derstven\u00ed.<\/li>\n<li><strong>Zv\u00fd\u0161en\u00e1 pot\u0159eba<\/strong> \u2014 r\u016fst, t\u011bhotenstv\u00ed, kojen\u00ed, velk\u00e1 fyzick\u00e1 a psychick\u00e1 z\u00e1t\u011b\u017e, alkohol, potraviny s vysok\u00fdm obsahem fosf\u00e1t\u016f, n\u011bkter\u00e9 l\u00e9ky.<\/li>\n<\/ol>\n<h2>Jak doplnit ho\u0159\u010d\u00edk<\/h2>\n<p>Hlavn\u00edm zdrojem je strava, ale kolik se ho vst\u0159eb\u00e1, z\u00e1vis\u00ed na jej\u00edm slo\u017een\u00ed a p\u0159\u00edprav\u011b. Dal\u0161\u00ed mo\u017enosti jsou:<\/p>\n<ul>\n<li><strong>Jako dopln\u011bk do j\u00eddla nebo vody<\/strong> \u2014 mo\u017en\u00fdm vedlej\u0161\u00edm \u00fa\u010dinkem je za\u017e\u00edvac\u00ed pot\u00ed\u017e.<\/li>\n<li><strong>Nitro\u017eiln\u011b<\/strong> \u2014 pouze v nemocnici, pod l\u00e9ka\u0159sk\u00fdm dohledem.<\/li>\n<li><strong>Transderm\u00e1ln\u011b<\/strong> \u2014 p\u0159es poko\u017eku. Ho\u0159\u010d\u00edkov\u00fd roztok se snadno vst\u0159eb\u00e1v\u00e1 a rozv\u00e1d\u00ed po cel\u00e9m t\u011ble, p\u0159i\u010dem\u017e organismus p\u0159ijme p\u0159edev\u0161\u00edm tolik, kolik pot\u0159ebuje. D\u016fle\u017eit\u00e1 je \u010distota produktu.<\/li>\n<\/ul>\n<div id=\"attachment_13032\" style=\"width: 278px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-13032\" class=\"wp-image-13032\" src=\"https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1.jpg\" alt=\"Mas\u00e1\u017en\u00ed gel ANCHIALO s lugou z \u010cern\u00e9ho mo\u0159e\" width=\"268\" height=\"402\" srcset=\"https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1.jpg 680w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-300x450.jpg 300w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-450x675.jpg 450w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-64x96.jpg 64w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-200x300.jpg 200w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-267x400.jpg 267w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-116x174.jpg 116w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-77x116.jpg 77w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-227x341.jpg 227w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-67x100.jpg 67w, https:\/\/images.luga.bg\/2018\/03\/1_gel_grapeseed_1-100x150.jpg 100w\" sizes=\"auto, (max-width: 268px) 100vw, 268px\" \/><p id=\"caption-attachment-13032\" class=\"wp-caption-text\">Mas\u00e1\u017en\u00ed gel ANCHIALO<\/p><\/div>\n<p><a href=\"https:\/\/www.luga.bg\/cs\/shop\/telova-kosmetika-cs\/masazni-gel-s-lugou-z-cerneho-more-anchialo-300-g\/\">Mas\u00e1\u017en\u00ed gel ANCHIALO s lugou z \u010cern\u00e9ho mo\u0159e<\/a> je bohat\u00fd na ho\u0159\u010d\u00edkov\u00e9 soli (MgCl\u2082 a MgSO\u2084). P\u016fsob\u00ed uvol\u0148uj\u00edc\u00edm \u00fa\u010dinkem, vy\u017eivuje a hydratuje poko\u017eku a jeho miner\u00e1ly pronikaj\u00ed do t\u011bla a tonizuj\u00ed cel\u00fd organismus. Je vhodn\u00fd p\u0159i bolestech kloub\u016f a sval\u016f, ztuhlosti, podvrtnut\u00ed, vymknut\u00ed a pro regeneraci po tr\u00e9ninku.<\/p>\n<p class=\"lb-source\">Zdroj: <a href=\"https:\/\/www.svoizbor.com\/\" target=\"_blank\" rel=\"noopener\">svoizbor.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pro\u010d sportovci ztr\u00e1cej\u00ed velk\u00e9 mno\u017estv\u00ed ho\u0159\u010d\u00edku, jak jeho nedostatek vede ke k\u0159e\u010d\u00edm a nata\u017een\u00ed sval\u016f, kolik ho\u0159\u010d\u00edku atlet pot\u0159ebuje a jak si ho doplnit \u2014 i p\u0159es poko\u017eku.<\/p>\n","protected":false},"author":5,"featured_media":101843,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[4075],"tags":[48,32,51,49,50,54,37,34,42,41,38,36,39,52,33,53,40,25,35],"class_list":["post-101841","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-horcik-cs","tag-48","tag-32","tag-51","tag-49","tag-50","tag-54","tag-37","tag-34","tag-42","tag-41","tag-38","tag-36","tag-39","tag-52","tag-33","tag-53","tag-40","tag-25","tag-35","post-with-thumbnail","post-with-thumbnail-icon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.1 (Yoast SEO v28.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Ho\u0159\u010d\u00edk a sport \u2014 k\u0159e\u010de, nata\u017een\u00e9 svaly a regenerace<\/title>\n<meta name=\"description\" content=\"Pro\u010d sportovci pot\u0159ebuj\u00ed v\u00edce ho\u0159\u010d\u00edku, p\u0159\u00edznaky nedostatku (k\u0159e\u010de, nata\u017een\u00e9 svaly), doporu\u010den\u00e1 d\u00e1vka 5 mg\/kg a transderm\u00e1ln\u00ed aplikace gelem a lugou.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.luga.bg\/cs\/blog\/horcik-a-sport-krece-natazene-svaly-a-rychlejsi-regenerace\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ho\u0159\u010d\u00edk a sport: k\u0159e\u010de, nata\u017een\u00e9 svaly a rychlej\u0161\u00ed regenerace\" \/>\n<meta property=\"og:description\" content=\"Pro\u010d sportovci pot\u0159ebuj\u00ed v\u00edce ho\u0159\u010d\u00edku, p\u0159\u00edznaky nedostatku (k\u0159e\u010de, nata\u017een\u00e9 svaly), doporu\u010den\u00e1 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content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@1\" \/>\n<meta name=\"twitter:label1\" content=\"Napsal(a)\" \/>\n\t<meta name=\"twitter:data1\" content=\"Luga.bg\" \/>\n\t<meta name=\"twitter:label2\" content=\"Odhadovan\u00e1 doba \u010dten\u00ed\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuta\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.luga.bg\\\/cs\\\/blog\\\/horcik-a-sport-krece-natazene-svaly-a-rychlejsi-regenerace\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.luga.bg\\\/cs\\\/blog\\\/horcik-a-sport-krece-natazene-svaly-a-rychlejsi-regenerace\\\/\"},\"author\":{\"name\":\"Luga.bg\",\"@id\":\"https:\\\/\\\/www.luga.bg\\\/cs\\\/#\\\/schema\\\/person\\\/561cd66250d9168df50d236ac80c82a9\"},\"headline\":\"Ho\u0159\u010d\u00edk a sport: k\u0159e\u010de, nata\u017een\u00e9 svaly a rychlej\u0161\u00ed 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