{"id":98115,"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":"2026-09-25T23:33:50","modified_gmt":"2026-09-25T20:33:50","slug":"magneziu-si-sport-crampe-intinderi-si-recuperare-mai-rapida","status":"publish","type":"post","link":"https:\/\/www.luga.bg\/ro\/blog\/magneziu-si-sport-crampe-intinderi-si-recuperare-mai-rapida\/","title":{"rendered":"Magneziu \u0219i sport: crampe, \u00eentinderi \u0219i recuperare mai rapid\u0103"},"content":{"rendered":"<p>Magneziul particip\u0103 la producerea \u0219i la schimbul de energie \u2014 peste 300 de enzime din organism con\u021bin magneziu, inclusiv cele care transform\u0103 glucoza \u00een energie. F\u0103r\u0103 magneziu, energia eliberat\u0103 pur \u0219i simplu nu poate fi folosit\u0103. Iar \u00een cazul sportului, nevoia de magneziu este mult mai mare.<\/p>\n<div class=\"lb-summary\">\n<p class=\"lb-summary-title\">Pe scurt<\/p>\n<ul>\n<li>Prin transpira\u021bie, sportivii pierd mult magneziu \u2014 pe canicul\u0103, p\u00e2n\u0103 la 2 litri de lichide pe or\u0103.<\/li>\n<li>Caren\u021ba se manifest\u0103 prin <strong>crampe nocturne la gamb\u0103<\/strong>, \u00eentinderi, spasme musculare \u0219i chiar ruperea fibrelor musculare.<\/li>\n<li>Doza recomandat\u0103 pentru sportivi este de aproximativ <strong>5 mg de magneziu pe kilogram<\/strong> de greutate corporal\u0103.<\/li>\n<li>Magneziul se absoarbe \u0219i prin piele \u2014 prin masaj, b\u0103i \u0219i comprese.<\/li>\n<\/ul>\n<\/div>\n<h2>De ce au sportivii nevoie de mai mult magneziu<\/h2>\n<p>La efort intens, \u00een mu\u0219chi se acumuleaz\u0103 lactat, care limiteaz\u0103 activitatea fizic\u0103. Pentru ca acesta s\u0103 fie eliminat rapid din organism, este nevoie tot de magneziu.<\/p>\n<p>Transpira\u021bia abundent\u0103 din timpul sportului consum\u0103 cantit\u0103\u021bi \u00eensemnate de magneziu, mai ales la temperaturi \u0219i umiditate ridicate. La aceasta se adaug\u0103 metabolismul mai rapid \u0219i eliminarea mai intens\u0103 a magneziului prin rinichi. De aceea, sportivii sufer\u0103 mai des de caren\u021b\u0103 dec\u00e2t persoanele care nu fac sport \u2014 iar magneziul din alimenta\u021bie adesea nu este suficient.<\/p>\n<h2>De c\u00e2t magneziu este nevoie<\/h2>\n<p>Doza zilnic\u0103 recomandat\u0103 pentru sportivi este de aproximativ <strong>5 mg pe kilogram<\/strong> de greutate corporal\u0103 \u2014 pentru o persoan\u0103 de 70 kg \u00eenseamn\u0103 circa 350 mg. Aportul regulat \u00een faza de recuperare ajut\u0103 la men\u021binerea formei ob\u021binute. Caren\u021ba poate fi evitat\u0103 dac\u0103 magneziul este administrat \u00eenc\u0103 dinainte de efort.<\/p>\n<h2>Simptome ale caren\u021bei de magneziu<\/h2>\n<ul>\n<li><strong>Crampe \u0219i \u00eentinderi<\/strong> \u2014 crampe dureroase la gamb\u0103, cel mai adesea noaptea; \u00eentinderi la nivelul g\u00e2tului \u0219i al umerilor, mai ales \u00een situa\u021bii de stres.<\/li>\n<li><strong>Hiperexcitabilitate neuromuscular\u0103<\/strong> \u2014 tres\u0103riri ale pleoapelor, amor\u021beal\u0103 \u00een degete, predispozi\u021bie la \u00eentinderi \u0219i rupturi.<\/li>\n<li><strong>Sistemul nervos<\/strong> \u2014 nervozitate, dificult\u0103\u021bi de concentrare, iritabilitate; \u00een cazul migrenei, crizele pot deveni mai frecvente.<\/li>\n<li><strong>Inima<\/strong> \u2014 magneziul echilibreaz\u0103 ac\u021biunea calciului, iar caren\u021ba sa poate accentua tulbur\u0103rile de ritm.<\/li>\n<\/ul>\n<div class=\"lb-tip\">\n<p class=\"lb-tip-title\">Sfat pentru crampele nocturne<\/p>\n<p>Seara, \u00eenainte de culcare, aplica\u021bi pe gambe o solu\u021bie de magneziu sau <a href=\"https:\/\/www.luga.bg\/ro\/blog\/arnica-lavanda-rozmarin-sau-ienupar-cum-sa-alegeti-gelul-sau-uleiul-de-masaj-cu-luga\/\">gel de masaj cu luga din Marea Neagr\u0103<\/a>. Pentru a compensa caren\u021ba este \u00eens\u0103 nevoie de un aport regulat \u0219i de durat\u0103.<\/p>\n<\/div>\n<h2>De ce nu ne ajunge magneziul<\/h2>\n<ol>\n<li><strong>Echilibru perturbat<\/strong> \u2014 caren\u021ba de magneziu se constat\u0103 la 13% dintre toate afec\u021biunile.<\/li>\n<li><strong>Aport redus<\/strong> \u2014 alimenta\u021bie dezechilibrat\u0103, diete de sl\u0103bire, fast-food.<\/li>\n<li><strong>Nevoi crescute<\/strong> \u2014 cre\u0219tere, sarcin\u0103, al\u0103ptare, eforturi fizice \u0219i psihice intense, alcool, alimente bogate \u00een fosfa\u021bi, anumite medicamente.<\/li>\n<\/ol>\n<h2>Cum s\u0103 v\u0103 asigura\u021bi necesarul de magneziu<\/h2>\n<p>Sursa principal\u0103 este alimenta\u021bia, dar c\u00e2t se asimileaz\u0103 depinde de compozi\u021bia \u0219i de modul de preparare al alimentelor. Celelalte modalit\u0103\u021bi sunt:<\/p>\n<ul>\n<li><strong>Ca supliment ad\u0103ugat \u00een alimente sau \u00een ap\u0103<\/strong> \u2014 un posibil efect secundar este deranjamentul stomacal.<\/li>\n<li><strong>Intravenos<\/strong> \u2014 numai \u00een spital, sub supraveghere medical\u0103.<\/li>\n<li><strong>Transdermic<\/strong> \u2014 prin piele. Solu\u021bia de magneziu se absoarbe u\u0219or \u0219i se distribuie \u00een organism, iar corpul preia \u00een principal at\u00e2t c\u00e2t are nevoie. Puritatea produsului este esen\u021bial\u0103.<\/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=\"Gel de masaj ANCHIALO cu luga din Marea Neagr\u0103\" 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\">Gel de masaj ANCHIALO<\/p><\/div>\n<p><a href=\"https:\/\/www.luga.bg\/ro\/shop\/cosmetice-pentru-corp-ro\/gel-de-masaj-cu-luga-din-marea-neagra-anchialo-300-g\/\">Gelul de masaj ANCHIALO cu luga din Marea Neagr\u0103<\/a> este bogat \u00een s\u0103ruri de magneziu (MgCl\u2082 \u0219i MgSO\u2084). Are efect relaxant, hr\u0103ne\u0219te \u0219i hidrateaz\u0103 pielea, iar mineralele sale p\u0103trund prin piele \u0219i tonific\u0103 \u00eentregul organism. Este potrivit pentru dureri articulare \u0219i musculare, \u00een\u021bepeneli, entorse, luxa\u021bii \u0219i pentru recuperarea dup\u0103 antrenament.<\/p>\n<p class=\"lb-source\">Surs\u0103: <a href=\"https:\/\/www.svoizbor.com\/\" target=\"_blank\" rel=\"noopener\">svoizbor.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>De ce sportivii pierd mult magneziu, cum duce deficitul acestuia la crampe \u0219i \u00eentinderi musculare, de c\u00e2t magneziu are nevoie un atlet \u0219i cum s\u0103 \u00eel asigura\u021bi \u2014 inclusiv prin piele.<\/p>\n","protected":false},"author":5,"featured_media":98117,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[2417],"tags":[2468,2473,2497,2553,2526,2483,2551,2503,2530,2513,2527,2461,2529,2501,2535,2538,2542,2550,2557],"class_list":["post-98115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-magneziu-ro","tag-calciu-ro","tag-crampe-ro","tag-efort-ro","tag-fitness-ro","tag-intinderi-musculare-ro","tag-magneziu-ro","tag-oboseala-ro","tag-organism-ro","tag-putere-ro","tag-realizari-ro","tag-rezultate-ro","tag-sanatate-ro","tag-seleniu-ro","tag-sistem-nervos-ro","tag-spasme-ro","tag-sport-ro","tag-stres-ro","tag-transdermal-ro","tag-zinc-ro","post-with-thumbnail","post-with-thumbnail-icon"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.1 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