{"id":99991,"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":"2026-09-29T09:34:25","modified_gmt":"2026-09-29T06:34:25","slug":"magnez-i-sport-skurcze-naciagniecia-i-szybsza-regeneracja","status":"publish","type":"post","link":"https:\/\/www.luga.bg\/pl\/blog\/magnez-i-sport-skurcze-naciagniecia-i-szybsza-regeneracja\/","title":{"rendered":"Magnez i sport: skurcze, naci\u0105gni\u0119cia i szybsza regeneracja"},"content":{"rendered":"<p>Magnez bierze udzia\u0142 w wytwarzaniu i przemianie energii \u2014 ponad 300 enzym\u00f3w w organizmie zawiera magnez, w tym te, kt\u00f3re przekszta\u0142caj\u0105 glukoz\u0119 w energi\u0119. Bez magnezu uwolniona energia po prostu nie mo\u017ce zosta\u0107 wykorzystana. A podczas uprawiania sportu zapotrzebowanie na niego jest znacznie wi\u0119ksze.<\/p>\n<div class=\"lb-summary\">\n<p class=\"lb-summary-title\">W skr\u00f3cie<\/p>\n<ul>\n<li>Wraz z potem sportowcy trac\u0105 du\u017co magnezu \u2014 w upale nawet do 2 litr\u00f3w p\u0142yn\u00f3w na godzin\u0119.<\/li>\n<li>Niedob\u00f3r objawia si\u0119 <strong>nocnymi skurczami \u0142ydek<\/strong>, naci\u0105gni\u0119ciami, skurczami mi\u0119\u015bni, a nawet zerwaniem w\u0142\u00f3kien mi\u0119\u015bniowych.<\/li>\n<li>Zalecana dawka dla sportowc\u00f3w to oko\u0142o <strong>5 mg magnezu na kilogram<\/strong> masy cia\u0142a.<\/li>\n<li>Magnez wch\u0142ania si\u0119 r\u00f3wnie\u017c przez sk\u00f3r\u0119 \u2014 podczas masa\u017cu, k\u0105pieli i kompres\u00f3w.<\/li>\n<\/ul>\n<\/div>\n<h2>Dlaczego sportowcy potrzebuj\u0105 wi\u0119cej magnezu<\/h2>\n<p>Przy intensywnym wysi\u0142ku w mi\u0119\u015bniach gromadzi si\u0119 mleczan, kt\u00f3ry ogranicza aktywno\u015b\u0107 fizyczn\u0105. Aby szybko usun\u0105\u0107 go z organizmu, ponownie potrzebny jest magnez.<\/p>\n<p>Wzmo\u017cone pocenie si\u0119 podczas sportu pozbawia organizm znacznych ilo\u015bci magnezu, zw\u0142aszcza przy wysokiej temperaturze i wilgotno\u015bci. Do tego dochodzi szybszy metabolizm i silniejsze wydalanie magnezu przez nerki. Dlatego sportowcy cz\u0119\u015bciej cierpi\u0105 na niedob\u00f3r ni\u017c osoby nieuprawiaj\u0105ce sportu \u2014 a magnez z po\u017cywienia cz\u0119sto nie wystarcza.<\/p>\n<h2>Ile magnezu potrzeba<\/h2>\n<p>Zalecana dzienna dawka dla sportowc\u00f3w to oko\u0142o <strong>5 mg na kilogram<\/strong> masy cia\u0142a \u2014 dla osoby wa\u017c\u0105cej 70 kg to oko\u0142o 350 mg. Regularne przyjmowanie w fazie regeneracji pomaga utrzyma\u0107 osi\u0105gni\u0119t\u0105 form\u0119. Niedoboru mo\u017cna unikn\u0105\u0107, je\u015bli magnez przyjmuje si\u0119 jeszcze przed wysi\u0142kiem.<\/p>\n<h2>Objawy niedoboru magnezu<\/h2>\n<ul>\n<li><strong>Skurcze i naci\u0105gni\u0119cia<\/strong> \u2014 bolesne skurcze \u0142ydek, najcz\u0119\u015bciej w nocy; napi\u0119cia karku i ramion, szczeg\u00f3lnie przy stresie.<\/li>\n<li><strong>Nadpobudliwo\u015b\u0107 nerwowo-mi\u0119\u015bniowa<\/strong> \u2014 dr\u017cenie powiek, mrowienie palc\u00f3w, sk\u0142onno\u015b\u0107 do naci\u0105gni\u0119\u0107 i zerwa\u0144.<\/li>\n<li><strong>Uk\u0142ad nerwowy<\/strong> \u2014 nerwowo\u015b\u0107, trudno\u015bci z koncentracj\u0105, rozdra\u017cnienie; przy migrenie napady mog\u0105 wyst\u0119powa\u0107 cz\u0119\u015bciej.<\/li>\n<li><strong>Serce<\/strong> \u2014 magnez r\u00f3wnowa\u017cy dzia\u0142anie wapnia, a jego niedob\u00f3r mo\u017ce nasili\u0107 zaburzenia rytmu.<\/li>\n<\/ul>\n<div class=\"lb-tip\">\n<p class=\"lb-tip-title\">Rada przy nocnych skurczach<\/p>\n<p>Wieczorem przed snem natrzyj \u0142ydki roztworem magnezu lub <a href=\"https:\/\/www.luga.bg\/pl\/blog\/arnika-lawenda-rozmaryn-czy-jalowiec-jak-wybrac-zel-lub-olejek-do-masazu-z-luga\/\">\u017celem do masa\u017cu z lug\u0105 z Morza Czarnego<\/a>. Aby jednak wyr\u00f3wna\u0107 niedob\u00f3r, konieczne jest regularne i d\u0142ugotrwa\u0142e stosowanie.<\/p>\n<\/div>\n<h2>Dlaczego brakuje nam magnezu<\/h2>\n<ol>\n<li><strong>Zaburzona r\u00f3wnowaga<\/strong> \u2014 niedob\u00f3r magnezu stwierdza si\u0119 w 13% wszystkich schorze\u0144.<\/li>\n<li><strong>Zbyt ma\u0142e spo\u017cycie<\/strong> \u2014 niezbilansowana dieta, diety odchudzaj\u0105ce, fast food.<\/li>\n<li><strong>Zwi\u0119kszone zapotrzebowanie<\/strong> \u2014 okres wzrostu, ci\u0105\u017ca, karmienie piersi\u0105, du\u017cy wysi\u0142ek fizyczny i psychiczny, alkohol, produkty bogate w fosforany, niekt\u00f3re leki.<\/li>\n<\/ol>\n<h2>Jak uzupe\u0142ni\u0107 magnez<\/h2>\n<p>Podstawowym \u017ar\u00f3d\u0142em jest po\u017cywienie, ale to, ile si\u0119 przyswoi, zale\u017cy od jego sk\u0142adu i sposobu przygotowania. Pozosta\u0142e sposoby to:<\/p>\n<ul>\n<li><strong>Jako dodatek do jedzenia lub wody<\/strong> \u2014 mo\u017cliwym efektem ubocznym jest rozwolnienie.<\/li>\n<li><strong>Do\u017cylnie<\/strong> \u2014 wy\u0142\u0105cznie w szpitalu, pod nadzorem lekarza.<\/li>\n<li><strong>Przezsk\u00f3rnie<\/strong> \u2014 przez sk\u00f3r\u0119. Roztw\u00f3r magnezu wch\u0142ania si\u0119 \u0142atwo i rozprowadza w organizmie, a cia\u0142o przyjmuje g\u0142\u00f3wnie tyle, ile potrzebuje. Istotna jest czysto\u015b\u0107 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=\"\u017bel do masa\u017cu ANCHIALO z lug\u0105 z Morza Czarnego\" 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\">\u017bel do masa\u017cu ANCHIALO<\/p><\/div>\n<p><a href=\"https:\/\/www.luga.bg\/pl\/shop\/kosmetyki-do-ciala-pl\/zel-do-masazu-z-luga-z-morza-czarnego-anchialo-300-g\/\">\u017bel do masa\u017cu ANCHIALO z lug\u0105 z Morza Czarnego<\/a> jest bogaty w sole magnezu (MgCl\u2082 i MgSO\u2084). Dzia\u0142a rozlu\u017aniaj\u0105co, od\u017cywia i nawil\u017ca sk\u00f3r\u0119, a zawarte w nim minera\u0142y przenikaj\u0105 przez ni\u0105 i tonizuj\u0105 ca\u0142y organizm. Sprawdza si\u0119 przy b\u00f3lach staw\u00f3w i mi\u0119\u015bni, przykurczach, naci\u0105gni\u0119ciach, zwichni\u0119ciach oraz w regeneracji po treningu.<\/p>\n<p class=\"lb-source\">\u0179r\u00f3d\u0142o: <a href=\"https:\/\/www.svoizbor.com\/\" target=\"_blank\" rel=\"noopener\">svoizbor.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dlaczego osoby aktywne fizycznie trac\u0105 du\u017co magnezu, jak jego niedob\u00f3r prowadzi do skurcz\u00f3w i naci\u0105gni\u0119\u0107 mi\u0119\u015bni, ile magnezu potrzebuje sportowiec i jak go uzupe\u0142ni\u0107 \u2014 r\u00f3wnie\u017c przez sk\u00f3r\u0119.<\/p>\n","protected":false},"author":5,"featured_media":99993,"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":[35,48,32,50,40,37,52,42,51,49,41,38,36,54,33,53,25,39,34],"class_list":["post-99991","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-magnesium","tag-35","tag-48","tag-32","tag-50","tag-40","tag-37","tag-52","tag-42","tag-51","tag-49","tag-41","tag-38","tag-36","tag-54","tag-33","tag-53","tag-25","tag-39","tag-34","post-with-thumbnail","post-with-thumbnail-icon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.1 (Yoast SEO v28.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Magnez i sport \u2014 skurcze, naci\u0105gni\u0119cia i regeneracja<\/title>\n<meta name=\"description\" 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