Težave s spanjem

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[buhi1]

Jst imam isti problem.Pa sem povecal kcal,ker sem mislu da jih imam premalo in se vedno se nadaljujejo nocni pohodi.Zbudim se lacen in to vedno po enih 2 do 3 urah.Ne vem kaj naj se spremenim.Treniram okoli 16h.In seveda ko se zbudim ponoci nabiram vse svinjarije ki jih dobim po omarah za zret.

[greh29]

Hja,jaz imam po izračunu glede na višino/težo/telesno obremenitev...dovolj velik kaloričen vnos.Tistega žretja ponoči se vzdržim,zbudim pa se vseeno... Če ne za drugo za scat in pit,tudi večkrat...

[Dzezy]

Žlica medu in skodelica mleka po zadnjem obroku oz. takoj pred spanjem dela čudeže- spiš kot top 8 ur. 

[Matej18]

Al pa en cookie poješ pa zihr zaspiš

[Dzezy]

Cookie je na doping listi, med ---> natural. 

[Denis Hostnik]

Jaz zdaj v času EP v rokometu težko spim ... ko študiram celo noč kaj so naši zapravili 

[cvetkus]

hehe, jaz sem bijo tak živčen po košarkaškem prvenstvu, da sem hodil sem pa ta po sobi pa nesem mogo zaspate 2 uri, ker so zapravli zelo veliko, vodili za 20 pik potlu pa zguble polfinale. Škoda!

[Burki]

Za vse katere imajo težave z spanjem obstajata 2 aminokislini, ki lahko pomagata pri spanju; 5 HTP (naravni Serotonin) in L Theanine.

5-HTP (5-Hydroxy L-Tryptophan) is a naturally occurring amino acid which is a precursor to the neurotransmitter serotonin.

Increased levels of serotonin have been shown to help improve sleep and suppress appetite.

From an athletic perspective 5-HTP's ability to promote deep, restful sleep may prove to be the most important benefit. Sleep is an essential factor in the recovery process of the body after physical exercise. The regulation and production of several important hormones occurs during sleep. Hormones such as melatonin, growth hormone, insulin, testosterone and cortisol are all regulated during sleep providing great influence on our ability to grow and adapt to exercise. During intense periods of training and competition athletes may also find that 5-HTP allows them to relax and reduce stress; a result of the increased serotonin levels.

5-HTP helps increase serotonin levels, which in turn has been shown to improve sleep habits. Not only does it appear to reduce the amount of time it takes to fall asleep but it also increases REM, so you sleep deeper and wake up less during the night. Low levels of serotonin have been associated with a variety of ailments, including insomnia, depression, tension, migraines and overeating.

It has been suggested that 5-HTP can also help with weight loss. One specific study showed the use of 5-HTP helped lower calorie intake encouraging weight loss in women who were making no conscious effort to lose weight. 5-HTP may also provide a feeling of early satiety when eating. This means you may not need to eat at as much food to feel satisfied, again resulting in an increased potential to lose weight.

Key Benefits of 5 HTP:
Helps increase serotonin levels
Has been shown to improve quality of sleep
Can create early satiety when eating

L-Theanine is an amino acid which can be found naturally in green tea. It has been shown to promote relaxation and a restful state without causing drowsiness or reducing alertness. It is suggested that L-Theanine can increase certain neurotransmitters and alpha waves produced by the brain which encourage a calming effect.

For many years people have consumed green teat due to its relaxing properties. L-Theanine is the active ingredient within green tea that helps to promote this feeling of relaxation and calmness.

L-Theanine has a number of beneficial effects including its ability to promote relaxation and a state of restfulness. Preliminary research suggests L-Theanine can also; support cardiovascular function, improve the ability to concentrate, reduce nervous agitation and also potentially lower blood pressure. It is also suggested that L-Theanine can promote muscular relaxation and encourage deep sleep.

It is suggested the calming effects are produced by increasing levels of GABA (gamma-amino-butyric acid) an important inhibitory neurotransmitter in the brain. GABA has been shown to reduce the feeling of excitability, restlessness and insomnia. L-Theanine may also increase levels of dopamine, another brain chemical which can enhance mood.

Although L-Theanine is found in green tea it does not contain caffeine which is often associated with 'edgy' and 'jittery' side effects. L-Theanine works to offset caffeine's hyper effect with a calming effect.

[dr. Aleksandar]

Serotonin se pri nas že uporablja kot zdravilo proti depresijam, jemanje na svojo roko pa seveda odsvetujem.

[k4zspaca]

Fantje js sm mel enako probleme s spancem...mi pa res pomaga GABA pri spanju,deluje rahlo sedativno,spis pa ko mrtev,zbudis se spocit...res dobra zadeva,sm zlo pozitivno presenecen!

[greh29]

Kaj je GABA

[buhi1]

In kje se dobi??

[k4zspaca]

Za dokaj podroben opis poglej ta link:
http://en.wikipedia.org/wiki/Gamma-Aminobutyric_acid

Dobi se v vecih trgovinah s sportno prehrano...cena ni med najugodnejsimi,vendar je zame vredno..pomaga mi celo bolj kot melatonin...

[k4zspaca]

No lahko kr izkoristm priloznost...dr.Aleksander,zakj mi melatonin ne pomaga?

[dr. Aleksandar]

Predvidevam da ga jemlješ zaradi nespečnosti? Povej malo kakšne so težave, žal pa je tako, da nobeno zdravilo ni absolutno učinkovito,čeprav imaju večinoma z melatoninom dobre izkušnje..