{"id":103632,"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\/"},"modified":"2026-10-02T23:25:05","modified_gmt":"2026-10-02T20:25:05","slug":"magnezium-es-sport-gorcsok-huzodasok-es-gyorsabb-regeneracio","status":"publish","type":"post","link":"https:\/\/www.luga.bg\/hu\/blog\/magnezium-es-sport-gorcsok-huzodasok-es-gyorsabb-regeneracio\/","title":{"rendered":"Magn\u00e9zium \u00e9s sport: g\u00f6rcs\u00f6k, h\u00faz\u00f3d\u00e1sok \u00e9s gyorsabb regener\u00e1ci\u00f3"},"content":{"rendered":"<p>A magn\u00e9zium r\u00e9szt vesz az energia el\u0151\u00e1ll\u00edt\u00e1s\u00e1ban \u00e9s anyagcser\u00e9j\u00e9ben \u2013 a szervezetben t\u00f6bb mint 300 enzim tartalmaz magn\u00e9ziumot, k\u00f6zt\u00fck azok is, amelyek a gl\u00fck\u00f3zt energi\u00e1v\u00e1 alak\u00edtj\u00e1k. Magn\u00e9zium n\u00e9lk\u00fcl a felszabadul\u00f3 energia egyszer\u0171en nem hasznos\u00edthat\u00f3. Sportol\u00e1s k\u00f6zben pedig az ig\u00e9ny ir\u00e1nta sokkal nagyobb.<\/p>\n<div class=\"lb-summary\">\n<p class=\"lb-summary-title\">R\u00f6viden<\/p>\n<ul>\n<li>A sportol\u00f3k a verejt\u00e9kkel sok magn\u00e9ziumot vesz\u00edtenek \u2013 nagy melegben ak\u00e1r \u00f3r\u00e1nk\u00e9nt 2 liter folyad\u00e9kot is.<\/li>\n<li>A hi\u00e1ny <strong>\u00e9jszakai v\u00e1dlig\u00f6rcs\u00f6kkel<\/strong>, h\u00faz\u00f3d\u00e1sokkal, izomg\u00f6rcs\u00f6kkel, s\u0151t izomrost-szakad\u00e1ssal is jelentkezhet.<\/li>\n<li>A sportol\u00f3k sz\u00e1m\u00e1ra aj\u00e1nlott mennyis\u00e9g testt\u00f6meg-kilogrammonk\u00e9nt k\u00f6r\u00fclbel\u00fcl <strong>5 mg magn\u00e9zium<\/strong>.<\/li>\n<li>A magn\u00e9zium a b\u0151r\u00f6n kereszt\u00fcl is felsz\u00edv\u00f3dik \u2013 massz\u00e1zzsal, f\u00fcrd\u0151kkel \u00e9s borogat\u00e1sokkal.<\/li>\n<\/ul>\n<\/div>\n<h2>Mi\u00e9rt van sz\u00fcks\u00e9g\u00fck a sportol\u00f3knak t\u00f6bb magn\u00e9ziumra<\/h2>\n<p>Intenz\u00edv terhel\u00e9s sor\u00e1n az izmokban lakt\u00e1t halmoz\u00f3dik fel, amely korl\u00e1tozza a fizikai teljes\u00edtm\u00e9nyt. Ahhoz, hogy a szervezet gyorsan ki\u00fcr\u00edtse, ism\u00e9t magn\u00e9ziumra van sz\u00fcks\u00e9g.<\/p>\n<p>A sportol\u00e1s k\u00f6zbeni fokozott izzad\u00e1s jelent\u0151s mennyis\u00e9g\u0171 magn\u00e9ziumot von el, k\u00fcl\u00f6n\u00f6sen magas h\u0151m\u00e9rs\u00e9kleten \u00e9s p\u00e1ratartalom mellett. Ehhez t\u00e1rsul a gyorsabb anyagcsere \u00e9s a ves\u00e9n kereszt\u00fcli er\u0151teljesebb magn\u00e9zium\u00fcr\u00edt\u00e9s. Ez\u00e9rt a sportol\u00f3k gyakrabban szenvednek hi\u00e1nyt\u00f3l, mint azok, akik nem sportolnak \u2013 a t\u00e1pl\u00e1l\u00e9kb\u00f3l sz\u00e1rmaz\u00f3 magn\u00e9zium pedig sokszor nem elegend\u0151.<\/p>\n<h2>Mennyi magn\u00e9ziumra van sz\u00fcks\u00e9g<\/h2>\n<p>A sportol\u00f3kn\u00e1l aj\u00e1nlott napi mennyis\u00e9g testt\u00f6meg-kilogrammonk\u00e9nt k\u00f6r\u00fclbel\u00fcl <strong>5 mg<\/strong> \u2013 egy 70 kg-os embern\u00e9l ez nagyj\u00e1b\u00f3l 350 mg. A rendszeres bevitel a regener\u00e1ci\u00f3s szakaszban seg\u00edt meg\u0151rizni az el\u00e9rt form\u00e1t. A hi\u00e1ny elker\u00fclhet\u0151, ha a magn\u00e9ziumot m\u00e1r a terhel\u00e9s el\u0151tt p\u00f3tolja.<\/p>\n<h2>A magn\u00e9ziumhi\u00e1ny t\u00fcnetei<\/h2>\n<ul>\n<li><strong>G\u00f6rcs\u00f6k \u00e9s h\u00faz\u00f3d\u00e1sok<\/strong> \u2013 f\u00e1jdalmas v\u00e1dlig\u00f6rcs\u00f6k, leggyakrabban \u00e9jszaka; a nyak \u00e9s a v\u00e1ll h\u00faz\u00f3d\u00e1sai, k\u00fcl\u00f6n\u00f6sen stressz eset\u00e9n.<\/li>\n<li><strong>Neuromuszkul\u00e1ris t\u00falingerl\u00e9kenys\u00e9g<\/strong> \u2013 szemh\u00e9jr\u00e1ng\u00e1s, ujjzsibbad\u00e1s, hajlam a h\u00faz\u00f3d\u00e1sokra \u00e9s szakad\u00e1sokra.<\/li>\n<li><strong>Idegrendszer<\/strong> \u2013 idegess\u00e9g, neh\u00e9z \u00f6sszpontos\u00edt\u00e1s, ingerl\u00e9kenys\u00e9g; migr\u00e9n eset\u00e9n a rohamok gyakoribb\u00e1 v\u00e1lhatnak.<\/li>\n<li><strong>Sz\u00edv<\/strong> \u2013 a magn\u00e9zium egyens\u00falyban tartja a kalcium hat\u00e1s\u00e1t, hi\u00e1nya pedig feler\u0151s\u00edtheti a ritmuszavarokat.<\/li>\n<\/ul>\n<div class=\"lb-tip\">\n<p class=\"lb-tip-title\">Tan\u00e1cs \u00e9jszakai g\u00f6rcs\u00f6k eset\u00e9n<\/p>\n<p>Lefekv\u00e9s el\u0151tt este kenje be a v\u00e1dlij\u00e1t magn\u00e9ziumoldattal vagy <a href=\"https:\/\/www.luga.bg\/hu\/blog\/arnika-levendula-rozmaring-vagy-boroka-hogyan-valasszon-lugas-masszazsgelt-vagy-olajat\/\">fekete-tengeri lug\u00e1t tartalmaz\u00f3 massz\u00e1zsg\u00e9llel<\/a>. A hi\u00e1ny p\u00f3tl\u00e1s\u00e1hoz azonban rendszeres \u00e9s hosszan tart\u00f3 bevitelre van sz\u00fcks\u00e9g.<\/p>\n<\/div>\n<h2>Mi\u00e9rt nem jutunk el\u00e9g magn\u00e9ziumhoz<\/h2>\n<ol>\n<li><strong>Felborult egyens\u00faly<\/strong> \u2013 magn\u00e9ziumhi\u00e1ny az \u00f6sszes megbeteged\u00e9s 13%-\u00e1ban kimutathat\u00f3.<\/li>\n<li><strong>Alacsony bevitel<\/strong> \u2013 kiegyens\u00falyozatlan t\u00e1pl\u00e1lkoz\u00e1s, fogy\u00f3k\u00far\u00e1k, gyors\u00e9tel.<\/li>\n<li><strong>Megn\u00f6vekedett ig\u00e9ny<\/strong> \u2013 n\u00f6veked\u00e9s, terhess\u00e9g, szoptat\u00e1s, er\u0151s fizikai \u00e9s szellemi terhel\u00e9s, alkohol, sok foszf\u00e1tot tartalmaz\u00f3 \u00e9telek, egyes gy\u00f3gyszerek.<\/li>\n<\/ol>\n<h2>Hogyan p\u00f3tolja a magn\u00e9ziumot<\/h2>\n<p>A f\u0151 forr\u00e1s a t\u00e1pl\u00e1l\u00e9k, de hogy mennyi sz\u00edv\u00f3dik fel bel\u0151le, az \u00f6sszet\u00e9tel\u00e9t\u0151l \u00e9s elk\u00e9sz\u00edt\u00e9si m\u00f3dj\u00e1t\u00f3l f\u00fcgg. A tov\u00e1bbi lehet\u0151s\u00e9gek:<\/p>\n<ul>\n<li><strong>\u00c9trend-kieg\u00e9sz\u00edt\u0151k\u00e9nt vagy a v\u00edzbe keverve<\/strong> \u2013 lehets\u00e9ges mell\u00e9khat\u00e1s a hasmen\u00e9s.<\/li>\n<li><strong>V\u00e9n\u00e1san<\/strong> \u2013 kiz\u00e1r\u00f3lag k\u00f3rh\u00e1zban, orvosi fel\u00fcgyelet mellett.<\/li>\n<li><strong>Transzderm\u00e1lisan<\/strong> \u2013 a b\u0151r\u00f6n kereszt\u00fcl. A magn\u00e9ziumoldat k\u00f6nnyen felsz\u00edv\u00f3dik \u00e9s eloszlik a szervezetben, a test pedig jellemz\u0151en annyit vesz fel bel\u0151le, amennyire sz\u00fcks\u00e9ge van. Fontos a term\u00e9k tisztas\u00e1ga.<\/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=\"ANCHIALO massz\u00e1zsg\u00e9l fekete-tengeri lug\u00e1val\" 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\">ANCHIALO massz\u00e1zsg\u00e9l<\/p><\/div>\n<p>Az <a href=\"https:\/\/www.luga.bg\/hu\/shop\/testapolo-kozmetikumok-hu\/fekete-tengeri-lugas-masszazsgel-anchialo-300-g\/\">ANCHIALO massz\u00e1zsg\u00e9l fekete-tengeri lug\u00e1val<\/a> gazdag magn\u00e9ziums\u00f3kban (MgCl\u2082 \u00e9s MgSO\u2084). Ellaz\u00edt\u00f3 hat\u00e1s\u00fa, t\u00e1pl\u00e1lja \u00e9s hidrat\u00e1lja a b\u0151rt, \u00e1sv\u00e1nyi anyagai pedig a b\u0151r\u00f6n \u00e1t felsz\u00edv\u00f3dva az eg\u00e9sz szervezetet toniz\u00e1lj\u00e1k. Aj\u00e1nlott \u00edz\u00fcleti \u00e9s izomf\u00e1jdalmak, izomg\u00f6rcs\u00f6k, r\u00e1ndul\u00e1sok, ficamok eset\u00e9n, valamint az edz\u00e9s ut\u00e1ni regener\u00e1l\u00f3d\u00e1shoz.<\/p>\n<p class=\"lb-source\">Forr\u00e1s: <a href=\"https:\/\/www.svoizbor.com\/\" target=\"_blank\" rel=\"noopener\">svoizbor.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mi\u00e9rt vesz\u00edtenek a sportol\u00f3k sok magn\u00e9ziumot, hogyan vezet a hi\u00e1nya g\u00f6rcs\u00f6kh\u00f6z \u00e9s h\u00faz\u00f3d\u00e1sokhoz, mennyi magn\u00e9ziumra van sz\u00fcks\u00e9ge egy sportol\u00f3nak, \u00e9s hogyan p\u00f3tolhatja \u2014 ak\u00e1r a b\u0151r\u00f6n kereszt\u00fcl is.<\/p>\n","protected":false},"author":5,"featured_media":103634,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[31],"tags":[5038,4942,4994,5008,5011,5032,5034,5016,4982,4954,5007,4949,4964,4984,5019,5023,5010,4978,5031],"class_list":["post-103632","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-magnesium","tag-cink-hu","tag-egeszseg-hu","tag-eredmenyek-hu","tag-eredmenyek-hu-2","tag-ero-hu","tag-faradtsag-hu","tag-fitnesz-hu","tag-gorcsok-hu","tag-idegrendszer-hu","tag-izomgorcsok-hu","tag-izomhuzodasok-hu","tag-kalcium-hu","tag-magnezium-hu","tag-organizmus-hu","tag-sport-hu","tag-stressz-hu","tag-szelen-hu","tag-terheles-hu","tag-transzdermalis-hu","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>Magn\u00e9zium \u00e9s sport \u2013 g\u00f6rcs\u00f6k, h\u00faz\u00f3d\u00e1sok \u00e9s regener\u00e1ci\u00f3<\/title>\n<meta name=\"description\" content=\"Mi\u00e9rt van a sportol\u00f3knak t\u00f6bb magn\u00e9ziumra sz\u00fcks\u00e9g\u00fck, a hi\u00e1ny t\u00fcnetei (g\u00f6rcs\u00f6k, h\u00faz\u00f3d\u00e1sok), az aj\u00e1nlott 5 mg\/ttkg adag \u00e9s a transzderm\u00e1lis alkalmaz\u00e1s g\u00e9llel \u00e9s lug\u00e1val.\" \/>\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\/hu\/blog\/magnezium-es-sport-gorcsok-huzodasok-es-gyorsabb-regeneracio\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Magn\u00e9zium \u00e9s sport: g\u00f6rcs\u00f6k, h\u00faz\u00f3d\u00e1sok \u00e9s gyorsabb regener\u00e1ci\u00f3\" \/>\n<meta property=\"og:description\" content=\"Mi\u00e9rt van a sportol\u00f3knak t\u00f6bb magn\u00e9ziumra sz\u00fcks\u00e9g\u00fck, a hi\u00e1ny t\u00fcnetei (g\u00f6rcs\u00f6k, h\u00faz\u00f3d\u00e1sok), az aj\u00e1nlott 5 mg\/ttkg adag \u00e9s a transzderm\u00e1lis alkalmaz\u00e1s g\u00e9llel \u00e9s lug\u00e1val.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.luga.bg\/hu\/blog\/magnezium-es-sport-gorcsok-huzodasok-es-gyorsabb-regeneracio\/\" \/>\n<meta property=\"og:site_name\" content=\"Luga.bg\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackSealye\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/BlackSealye\/\" \/>\n<meta property=\"article:published_time\" content=\"2015-09-21T17:10:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-02T20:25:05+00:00\" \/>\n<meta property=\"og:image\" 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