{"id":102737,"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":"2026-10-02T01:02:17","modified_gmt":"2026-10-01T22:02:17","slug":"horcik-a-sport-krce-natiahnutia-svalov-a-rychlejsia-regeneracia","status":"publish","type":"post","link":"https:\/\/www.luga.bg\/sk\/blog\/horcik-a-sport-krce-natiahnutia-svalov-a-rychlejsia-regeneracia\/","title":{"rendered":"Hor\u010d\u00edk a \u0161port: k\u0155\u010de, natiahnutia svalov a r\u00fdchlej\u0161ia regener\u00e1cia"},"content":{"rendered":"<p>Hor\u010d\u00edk sa podie\u013ea na tvorbe a premene energie \u2014 viac ne\u017e 300 enz\u00fdmov v tele obsahuje hor\u010d\u00edk vr\u00e1tane t\u00fdch, ktor\u00e9 menia gluk\u00f3zu na energiu. Bez hor\u010d\u00edka sa uvo\u013enen\u00e1 energia jednoducho ned\u00e1 vyu\u017ei\u0165. A pri \u0161porte je jeho potreba ove\u013ea vy\u0161\u0161ia.<\/p>\n<div class=\"lb-summary\">\n<p class=\"lb-summary-title\">Stru\u010dne<\/p>\n<ul>\n<li>\u0160portovci stratia potom ve\u013ea hor\u010d\u00edka \u2014 v hor\u00fa\u010dav\u00e1ch a\u017e 2 litre tekut\u00edn za hodinu.<\/li>\n<li>Nedostatok sa prejavuje <strong>no\u010dn\u00fdmi k\u0155\u010dmi v l\u00fdtkach<\/strong>, natiahnut\u00fdmi svalmi, svalov\u00fdmi spazmami a dokonca natrhnut\u00edm svalov\u00fdch vl\u00e1kien.<\/li>\n<li>Odpor\u00fa\u010dan\u00e1 d\u00e1vka pre atl\u00e9tov je pribli\u017ene <strong>5 mg hor\u010d\u00edka na kilogram<\/strong> telesnej hmotnosti.<\/li>\n<li>Hor\u010d\u00edk sa vstreb\u00e1va aj cez poko\u017eku \u2014 mas\u00e1\u017eou, k\u00fape\u013emi a obkladmi.<\/li>\n<\/ul>\n<\/div>\n<h2>Pre\u010do \u0161portovci potrebuj\u00fa viac hor\u010d\u00edka<\/h2>\n<p>Pri intenz\u00edvnej z\u00e1\u0165a\u017ei sa vo svaloch hromad\u00ed lakt\u00e1t, ktor\u00fd obmedzuje fyzick\u00fa v\u00fdkonnos\u0165. Na jeho r\u00fdchle odplavenie z organizmu je op\u00e4\u0165 potrebn\u00fd hor\u010d\u00edk.<\/p>\n<p>Zv\u00fd\u0161en\u00e9 potenie pri \u0161porte odober\u00e1 zna\u010dn\u00e9 mno\u017estvo hor\u010d\u00edka, najm\u00e4 pri vysokej teplote a vlhkosti. K tomu sa prid\u00e1va r\u00fdchlej\u0161\u00ed metabolizmus a silnej\u0161ie vylu\u010dovanie hor\u010d\u00edka obli\u010dkami. Preto atl\u00e9ti trpia nedostatkom \u010dastej\u0161ie ne\u017e \u013eudia, ktor\u00ed ne\u0161portuj\u00fa \u2014 a hor\u010d\u00edk z potravy \u010dasto nesta\u010d\u00ed.<\/p>\n<h2>Ko\u013eko hor\u010d\u00edka je potrebn\u00e9<\/h2>\n<p>Odpor\u00fa\u010dan\u00e1 denn\u00e1 d\u00e1vka pre atl\u00e9tov je pribli\u017ene <strong>5 mg na kilogram<\/strong> telesnej hmotnosti \u2014 pre \u010dloveka so 70 kg je to asi 350 mg. Pravideln\u00fd pr\u00edjem po\u010das regenera\u010dnej f\u00e1zy pom\u00e1ha udr\u017ea\u0165 dosiahnut\u00fa formu. Nedostatku sa d\u00e1 pred\u00eds\u0165, ak sa hor\u010d\u00edk u\u017e\u00edva u\u017e pred z\u00e1\u0165a\u017eou.<\/p>\n<h2>Pr\u00edznaky nedostatku hor\u010d\u00edka<\/h2>\n<ul>\n<li><strong>K\u0155\u010de a natiahnut\u00e9 svaly<\/strong> \u2014 bolestiv\u00e9 k\u0155\u010de v l\u00fdtkach, naj\u010dastej\u0161ie v noci; natiahnut\u00e9 svaly krku a ramien, hlavne pri strese.<\/li>\n<li><strong>Nervovo-svalov\u00e1 precitlivenos\u0165<\/strong> \u2014 \u0161klbanie vie\u010dok, mrav\u010denie v prstoch, sklon k natiahnutiu a natrhnutiu svalov.<\/li>\n<li><strong>Nervov\u00fd syst\u00e9m<\/strong> \u2014 nervozita, \u0165a\u017ek\u00e1 koncentr\u00e1cia, podr\u00e1\u017edenos\u0165; pri migr\u00e9ne sa m\u00f4\u017eu z\u00e1chvaty zv\u00fd\u0161i\u0165.<\/li>\n<li><strong>Srdce<\/strong> \u2014 hor\u010d\u00edk vyva\u017euje \u00fa\u010dinok v\u00e1pnika a jeho nedostatok m\u00f4\u017ee zhor\u0161i\u0165 poruchy srdcov\u00e9ho rytmu.<\/li>\n<\/ul>\n<div class=\"lb-tip\">\n<p class=\"lb-tip-title\">Rada pri no\u010dn\u00fdch k\u0155\u010doch<\/p>\n<p>Ve\u010der pred span\u00edm si natrite l\u00fdtka roztokom s hor\u010d\u00edkom alebo <a href=\"https:\/\/www.luga.bg\/sk\/blog\/arnika-levandula-rozmarin-alebo-borievka-ako-vybrat-masazny-gel-ci-olej-s-lugou\/\">mas\u00e1\u017enym g\u00e9lom s lugou z \u010cierneho mora<\/a>. Na vyrovnanie nedostatku je v\u0161ak potrebn\u00fd pravideln\u00fd a dlhodob\u00fd pr\u00edjem.<\/p>\n<\/div>\n<h2>Pre\u010do n\u00e1m ch\u00fdba hor\u010d\u00edk<\/h2>\n<ol>\n<li><strong>Naru\u0161en\u00e1 rovnov\u00e1ha<\/strong> \u2014 nedostatok hor\u010d\u00edka sa zis\u0165uje pri 13 % v\u0161etk\u00fdch ochoren\u00ed.<\/li>\n<li><strong>N\u00edzky pr\u00edjem<\/strong> \u2014 nevyv\u00e1\u017een\u00e1 strava, reduk\u010dn\u00e9 di\u00e9ty, r\u00fdchle ob\u010derstvenie.<\/li>\n<li><strong>Zv\u00fd\u0161en\u00e9 n\u00e1roky<\/strong> \u2014 rast, tehotenstvo, doj\u010denie, siln\u00e1 fyzick\u00e1 a psychick\u00e1 z\u00e1\u0165a\u017e, alkohol, potraviny s vysok\u00fdm obsahom fosf\u00e1tov, niektor\u00e9 lieky.<\/li>\n<\/ol>\n<h2>Ako si doplni\u0165 hor\u010d\u00edk<\/h2>\n<p>Hlavn\u00fdm zdrojom je strava, no ko\u013eko sa z nej vstrebe, z\u00e1vis\u00ed od jej zlo\u017eenia a pr\u00edpravy. \u010eal\u0161ie sp\u00f4soby s\u00fa:<\/p>\n<ul>\n<li><strong>Ako doplnok k strave alebo do vody<\/strong> \u2014 mo\u017en\u00fdm ved\u013eaj\u0161\u00edm \u00fa\u010dinkom je hna\u010dka.<\/li>\n<li><strong>Vn\u00fatro\u017eilovo<\/strong> \u2014 iba v nemocnici, pod lek\u00e1rskym doh\u013eadom.<\/li>\n<li><strong>Transderm\u00e1lne<\/strong> \u2014 cez poko\u017eku. Roztok s hor\u010d\u00edkom sa \u013eahko vstreb\u00e1va a rozv\u00e1dza po organizme, pri\u010dom telo prijme najm\u00e4 to\u013eko, ko\u013eko potrebuje. D\u00f4le\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\u017eny g\u00e9l ANCHIALO s lugou z \u010cierneho mora\" 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\u017eny g\u00e9l ANCHIALO<\/p><\/div>\n<p><a href=\"https:\/\/www.luga.bg\/sk\/shop\/telova-kozmetika-sk\/masazny-gel-z-lugy-z-cierneho-mora-anchialo-300-g\/\">Mas\u00e1\u017eny g\u00e9l ANCHIALO s lugou z \u010cierneho mora<\/a> je bohat\u00fd na hore\u010dnat\u00e9 soli (MgCl\u2082 a MgSO\u2084). P\u00f4sob\u00ed uvo\u013e\u0148uj\u00faco, vy\u017eivuje a hydratuje poko\u017eku a jeho miner\u00e1ly cez \u0148u prenikaj\u00fa a tonizuj\u00fa cel\u00fd organizmus. Je vhodn\u00fd pri bolestiach k\u013abov a svalov, stuhnutosti, vytknut\u00ed, vyk\u013aben\u00ed a na regener\u00e1ciu po tr\u00e9ningu.<\/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>Pre\u010do \u0161portovci str\u00e1caj\u00fa ve\u013ea hor\u010d\u00edka, ako jeho nedostatok vedie ku k\u0155\u010dom a natiahnutiu svalov, ko\u013eko hor\u010d\u00edka potrebuje atl\u00e9t a ako si ho doplni\u0165 \u2013 vr\u00e1tane cez poko\u017eku.<\/p>\n","protected":false},"author":5,"featured_media":102739,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[4482],"tags":[4618,4548,4538,4600,4566,4568,4594,4595,4603,4607,4591,4615,4616,4578,4533,4592,4562,4526,4622],"class_list":["post-102737","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-horcik-sk","tag-fitness-sk","tag-horcik-sk","tag-krce-sk","tag-krce-sk-2","tag-nervovy-system-sk","tag-organizmus-sk","tag-selen-sk","tag-sila-sk","tag-sport-sk","tag-stres-sk","tag-strie-sk","tag-transdermal-sk","tag-unava-sk","tag-uspechy-sk","tag-vapnik-sk","tag-vysledky-sk","tag-zataz-sk","tag-zdravie-sk","tag-zinok-sk","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) - 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