{"id":167592,"date":"2019-04-12T00:00:00","date_gmt":"2019-04-11T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci\/"},"modified":"2023-07-26T16:19:23","modified_gmt":"2023-07-26T14:19:23","slug":"leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci\/","title":{"rendered":"Leucin a jeho efektivn\u00ed vyu\u017eit\u00ed pro r\u016fst sval\u016f a regeneraci"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci\/#Co_je_leucin\" title=\"Co je leucin?\">Co je leucin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci\/#6_vyhod_uzivani_leucinu\" title=\"6 v\u00fdhod u\u017e\u00edv\u00e1n\u00ed leucinu\">6 v\u00fdhod u\u017e\u00edv\u00e1n\u00ed leucinu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci\/#Zdroje_leucinu\" title=\"Zdroje leucinu\">Zdroje leucinu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci\/#Denni_davka_leucinu\" title=\"Denn\u00ed d\u00e1vka leucinu\">Denn\u00ed d\u00e1vka leucinu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci\/#Vedlejsi_ucinky_leucinu\" title=\"Vedlej\u0161\u00ed \u00fa\u010dinky leucinu\">Vedlej\u0161\u00ed \u00fa\u010dinky leucinu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Budov\u00e1n\u00ed svalov\u00e9 hmoty<\/strong>&nbsp;je zalo\u017eeno na tvrd\u00e9m tr\u00e9ninku, vyv\u00e1\u017een\u00e9 strav\u011b, ale pomoci v\u00e1m mohou tak\u00e9&nbsp;<strong>dopl\u0148ky&nbsp;v\u00fd\u017eivy.<\/strong>&nbsp;Pro&nbsp;<strong>efektivn\u00ed vyu\u017eit\u00ed suplement\u016f<\/strong>&nbsp;je pot\u0159eba pochopit, jak prob\u00edhaj\u00ed v t\u011ble jednotliv\u00e9&nbsp;<strong>chemick\u00e9&nbsp;procesy,<\/strong>&nbsp;kter\u00e9 ovliv\u0148uj\u00ed tvorbu sval\u016f a redukci t\u011blesn\u00e9ho tuku.&nbsp;P\u0159in\u00e1\u0161\u00edme v\u00e1m proto n\u011bkolik&nbsp;<strong>fakt\u016f o&nbsp;leucinu,<\/strong>&nbsp;aminokyselin\u011b, kter\u00e1 je pro synt\u00e9zu protein\u016f kl\u00ed\u010dov\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_leucin\"><\/span><strong>Co je leucin?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Leucin<\/strong><\/a> je esenci\u00e1ln\u00ed aminokyselina, kterou si t\u011blo <strong>nedok\u00e1\u017ee samo vyprodukovat.<\/strong> Esenci\u00e1ln\u00edch aminokyselin je 9 a leucin pat\u0159\u00ed k <strong>nejd\u016fle\u017eit\u011bj\u0161\u00edm<\/strong> z nich, proto je d\u016fle\u017eit\u00e9 p\u0159ij\u00edmat ho ze stravy nebo suplement\u016f. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leucin je&nbsp;<strong>sou\u010d\u00e1st\u00ed&nbsp;BCAA,<\/strong>&nbsp;aminokyselin s rozv\u011btven\u00fdm \u0159et\u011bzcem, o kter\u00fdch se dozv\u00edte v\u00edce v blogu&nbsp;<a title=\"BCAA a jejich \u00fa\u010dinky na t\u011blo\" href=\"https:\/\/gymbeam.cz\/blog\/bcaa-a-jejich-ucinky-na-telo\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA a jejich \u00fa\u010dinky na t\u011blo<\/a>.&nbsp;Jde konkr\u00e9tn\u011b o t\u0159i aminokyseliny&nbsp;<strong>leucin, isoleucin a&nbsp;valin,<\/strong>&nbsp;kter\u00e9 se rozpadaj\u00ed ji\u017e ve svalech a nikoliv v j\u00e1trech.&nbsp;BCAA pom\u00e1haj\u00ed&nbsp;<strong>zvy\u0161ovat produkci energie<\/strong>&nbsp;a svalovou synt\u00e9zu b\u011bhem cvi\u010den\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leucin je pova\u017eov\u00e1n za hlavn\u00ed a nejd\u016fle\u017eit\u011bj\u0161\u00ed&nbsp;<a href=\"https:\/\/gymbeam.cz\/aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyselinu BCAA<\/a> pro mnoh\u00e9 benefity, kter\u00e9 poskytuje t\u011blu.&nbsp;Je obl\u00edben\u00fd zejm\u00e9na pro&nbsp;<strong>schopnost budovat svaly<\/strong>&nbsp;a aktivovat protein zn\u00e1m\u00fd jako mTOR, kter\u00fd spou\u0161t\u00ed synt\u00e9zu svalov\u00fdch protein\u016f.&nbsp;Samoz\u0159ejm\u011b i isoleucin a valin pom\u00e1haj\u00ed aktivovat mTOR, ale&nbsp;<strong>ne v takov\u00e9 s\u00edle jako&nbsp;leucin.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leucin se rovn\u011b\u017e od zbyl\u00fdch dvou aminokyselin BCAA li\u0161\u00ed v tom, \u017ee byl&nbsp;<strong>nejv\u00edce zkoum\u00e1n<\/strong>&nbsp;v izolovan\u00e9m stavu, nejen jako sou\u010d\u00e1st BCAA.&nbsp;V\u00fdzkumy leucinu se v\u011bt\u0161inou zam\u011b\u0159uj\u00ed na synt\u00e9zu svalov\u00fdch protein\u016f a jeho \u00fa\u010dinky v anabolick\u00e9m procesu nebo schopnost stimulovat gluk\u00f3zu a inzul\u00edn.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-498505642.jpg\" alt=\"Co je leucin?\" width=\"843\" height=\"567\" title=\"Co je leucin?\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Leucin<\/strong> je klasifikov\u00e1n ve&nbsp;<strong>dvou form\u00e1ch<\/strong>, jako:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">L-leucin<\/a> &#8211; <strong>p\u0159irozen\u00e1 verze<\/strong>&nbsp;aminokyseliny leucin, kter\u00e1 se nach\u00e1z\u00ed v b\u00edlkovin\u00e1ch v t\u011ble a&nbsp;<strong>nej\u010dast\u011bji<\/strong>&nbsp;se pou\u017e\u00edv\u00e1 jako dopln\u011bk v\u00fd\u017eivy<\/li>\n\n\n\n<li>D-leucin &#8211; je forma L-leucinu, kter\u00e1 se v\u0161ak&nbsp;<strong>vyr\u00e1b\u00ed v<\/strong>&nbsp;<strong>laborato\u0159\u00edch<\/strong>&nbsp;a tak\u00e9 slou\u017e\u00ed k p\u0159\u00edprav\u011b dopl\u0148k\u016f v\u00fd\u017eivy<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mezi p\u0159\u00ednosy leucinu pat\u0159\u00ed i&nbsp;<strong>zv\u00fd\u0161en\u00e1 redukce&nbsp;tuku,<\/strong>&nbsp;zlep\u0161en\u00ed regenerace svalstva nebo lep\u0161\u00ed fyzick\u00e1 v\u00fdkonnost.&nbsp;O jednotliv\u00fdch&nbsp;<strong>v\u00fdhod\u00e1ch leucinu<\/strong>&nbsp;si \u0159ekneme v\u00edce v \u010dl\u00e1nku n\u00ed\u017ee. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_vyhod_uzivani_leucinu\"><\/span><strong>6 v\u00fdhod u\u017e\u00edv\u00e1n\u00ed leucinu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Leucin m\u00e1 mnoho pozitivn\u00edch \u00fa\u010dink\u016f, ze kter\u00fdch se mohou&nbsp;<strong>t\u011b\u0161it zejm\u00e9na sportovci.<\/strong>&nbsp;Pokud chcete&nbsp;<strong>nabrat svalovou hmotu<\/strong>&nbsp;a p\u0159itom shodit p\u0159ebyte\u010dn\u00fd tuk, nebo hled\u00e1te \u00fa\u010dinn\u00fd dopln\u011bk v\u00fd\u017eivy na&nbsp;<strong>regeneraci bolav\u00fdch sval\u016f,<\/strong>&nbsp;ur\u010dit\u011b pokra\u010dujte ve \u010dten\u00ed.&nbsp;Vysv\u011btl\u00edme si, jak m\u016f\u017eete&nbsp;<strong>leucin efektivn\u011b vyu\u017e\u00edt<\/strong>&nbsp;pro r\u016fst svalov\u00e9 hmoty a jak\u00e9 jsou jeho&nbsp;<strong>v\u011bdecky ov\u011b\u0159en\u00e9 v\u00fdhody.<\/strong>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/marko_3.jpeg\" alt=\"6 v\u00fdhod u\u017e\u00edvan\u00ed leucinu\" width=\"843\" height=\"567\" title=\"6 v\u00fdhod u\u017e\u00edvan\u00ed leucinu\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Podporuje r\u016fst svalov\u00e9 hmoty<\/strong><\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leucin<\/a> se&nbsp;t\u011b\u0161\u00ed&nbsp;<strong>velk\u00e9 popularit\u011b<\/strong>&nbsp;v kruhu sportovc\u016f i bodybuilder\u016f pro svou schopnost v\u00fdznamn\u011b podporovat&nbsp;<strong>nab\u00edr\u00e1n\u00ed svalov\u00e9&nbsp;hmoty.<\/strong>&nbsp;Pat\u0159\u00ed ke kl\u00ed\u010dov\u00fdm aminokyselin\u00e1m, kter\u00e9 se zapojuj\u00ed do&nbsp;<strong>synt\u00e9zy protein\u016f,<\/strong>&nbsp;a proto pom\u00e1h\u00e1 nastartovat r\u016fst svalstva po tr\u00e9ninku. <span style=\"color: #ff6600;\">[5] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jak to funguje?<\/strong>&nbsp;Bylo prok\u00e1z\u00e1no, \u017ee leucin m\u016f\u017ee&nbsp;<strong>aktivovat&nbsp;mTOR,<\/strong>&nbsp;protein, kter\u00fd je zodpov\u011bdn\u00fd za synt\u00e9zu b\u00edlkovin.&nbsp;MTOR funguje jako&nbsp;<strong>senzor energie a \u017eivin<\/strong>&nbsp;z dostupn\u00fdch aminokyselin, konkr\u00e9tn\u011b leucinu, kter\u00fd n\u00e1sledn\u011b spou\u0161t\u00ed proteinovou synt\u00e9zu.&nbsp;Aktivace mTOR je p\u0159itom&nbsp;<strong>kl\u00ed\u010dov\u00e1 pro zv\u011bt\u0161en\u00ed kostern\u00edho&nbsp;svalstva.<\/strong> <span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To znamen\u00e1, \u017ee&nbsp;<strong>n\u00edzk\u00e1 hladina leucinu<\/strong>&nbsp;v ob\u011bhu signalizuje, \u017ee v t\u011ble nen\u00ed dostatek proteinu na synt\u00e9zu nov\u00fdch svalov\u00fdch b\u00edlkovin, a tehdy se&nbsp;<strong>mTOR&nbsp;deaktivuje.<\/strong>&nbsp;Na druh\u00e9 stran\u011b, pokud se&nbsp;<strong>hladina leucinu&nbsp;zv\u00fd\u0161\u00ed,<\/strong>&nbsp;mTOR dostane sign\u00e1l, \u017ee na synt\u00e9zu nov\u00fdch protein\u016f kostern\u00edho svalstva je v t\u011ble dostatek b\u00edlkovin, n\u00e1sledn\u011b se&nbsp;<strong>aktivuje a spust\u00ed synt\u00e9zu protein\u016f.<\/strong>&nbsp;<strong>&nbsp;&nbsp;&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/53423771_2090565134398522_4390104206040629248_o.jpg\" alt=\"Leucin a r\u016fst sval\u016f\" width=\"843\" height=\"567\" title=\"Leucin a r\u016fst sval\u016f\"\/><\/figure>\n<\/div>\n\n\n<p>V\u00fdsledky studi\u00ed nemluv\u00ed zcela jasn\u011b o tom, jak dok\u00e1\u017ee leucin aktivovat mTOR.&nbsp;Potvrzuj\u00ed v\u0161ak, \u017ee&nbsp;<strong>mTOR je senzitivn\u00ed na koncentraci leucinu<\/strong>&nbsp;a hladinu ATP (adenosintrifosf\u00e1tu).&nbsp;<span style=\"color: #ff6600;\">[23] [24]<\/span>&nbsp;Role leucinu v tomto procesu nen\u00ed omezena pouze na to, aby p\u016fsobil jako hnac\u00ed s\u00edla synt\u00e9zy protein\u016f, ale&nbsp;<strong>leucin cel\u00fd proces tvorby svalstva&nbsp;reguluje.<\/strong>&nbsp;\u010c\u00edm je hladina leucinu vy\u0161\u0161\u00ed, t\u00edm&nbsp;<strong>v\u011bt\u0161\u00ed je tvorba sval\u016f.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7]<\/span>&nbsp;Studie potvrzuj\u00ed, \u017ee samotn\u00fd leucin je schopen&nbsp;<strong>zv\u00fd\u0161it proteinovou synt\u00e9zu a\u017e o&nbsp;25%.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[20]<\/span><strong>&nbsp;<\/strong>Pod\u00edvejme se na p\u00e1r p\u0159\u00edklad\u016f:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odborn\u00edci provedli v\u00fdzkum, kde testovan\u00e9 osoby podstoupily&nbsp;<strong>45 minutov\u00fd odporov\u00fd&nbsp;tr\u00e9nink.<\/strong>&nbsp;N\u00e1sledn\u011b byly&nbsp;tyto osoby rozd\u011bleny do&nbsp;<strong>3&nbsp;skupin,<\/strong>&nbsp;p\u0159i\u010dem\u017e ka\u017ed\u00e1 skupina p\u0159ijala&nbsp;<strong>odli\u0161nou kombinaci&nbsp;suplement\u016f.<\/strong>&nbsp;Jedna skupina doplnila <strong>pouze&nbsp;sacharidy,<\/strong>&nbsp;druh\u00e1 skupina&nbsp;<strong>p\u0159ijala sacharidy a 30 g proteinu<\/strong>&nbsp;a t\u0159et\u00ed skupina konzumovala&nbsp;<strong>sacharidy, protein a&nbsp;leucin.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledkem studie bylo zji\u0161t\u011bn\u00ed, \u017ee&nbsp;<strong>t\u0159et\u00ed&nbsp;skupina,<\/strong>&nbsp;kter\u00e1 p\u0159ijala kombinaci&nbsp;<a title=\"Sacharidy\" href=\"https:\/\/gymbeam.cz\/gainery-a-sacharidy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sacharidy<\/a> + <a title=\"Proteiny\" href=\"https:\/\/gymbeam.cz\/proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a> + <a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a>,&nbsp;sn\u00ed\u017eila rozpad b\u00edlkovin a&nbsp;<strong>zv\u00fd\u0161ila proteinovou synt\u00e9zu<\/strong> ve v\u011bt\u0161\u00ed m\u00ed\u0159e ne\u017e kombinace sacharid\u016f a proteinu.&nbsp;Z\u00e1rove\u0148 v\u00fdsledky t\u0159et\u00ed skupiny m\u011bly&nbsp;<strong>mnohem lep\u0161\u00ed efekt<\/strong>&nbsp;ne\u017e v p\u0159\u00edpad\u011b prvn\u00ed skupiny, kter\u00e1 p\u0159ijala pouze sacharidy. <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e9 vysv\u011btlen\u00ed tohoto jevu je, \u017ee&nbsp;<strong>proteinu trv\u00e1 del\u0161\u00ed&nbsp;dobu,<\/strong>&nbsp;ne\u017e se ze \u017ealudku dostane do st\u0159ev a nakonec do ob\u011bhu.&nbsp;Dokonce i p\u0159i rychle vst\u0159ebateln\u00e9m proteinu, jak\u00fdm je <a title=\"Syrov\u00e1tkov\u00fd whey protein\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">syrov\u00e1tkov\u00fd whey protein<\/a>, m\u016f\u017ee trvat hodiny, ne\u017e se&nbsp;<strong>leucin dostane do ob\u011bhu.<\/strong>&nbsp;Na rozd\u00edl od toho se samostatn\u00fd dopln\u011bk leucinu <strong>rychleji<\/strong>&nbsp;<strong>absorbuje,<\/strong>&nbsp;\u010d\u00edm\u017e zv\u00fd\u0161\u00ed hladiny leucinu v plazm\u011b a aktivuje v\u00fd\u0161e zm\u00edn\u011bn\u00e9 anabolick\u00e9 dr\u00e1hy. <span style=\"color: #ff6600;\">[25]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"color: #ff6600;\"><\/span><\/p>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00edm p\u0159\u00edkladem je studie z roku 2017, kter\u00e1 stejn\u011b testovala vliv&nbsp;<strong>r\u016fzn\u00fdch kombinac\u00ed suplement\u016f<\/strong>&nbsp;v odli\u0161n\u00fdch d\u00e1vk\u00e1ch ke zv\u00fd\u0161en\u00ed proteinov\u00e9 synt\u00e9zy.&nbsp;Tento v\u00fdzkum podstoupilo&nbsp;<strong>40 mu\u017e\u016f s pr\u016fm\u011brn\u00fdm v\u011bkem 21&nbsp;let,<\/strong>&nbsp;kte\u0159\u00ed byli rozd\u011bleni do 3 skupin.&nbsp;Prvn\u00ed skupina p\u0159ijala&nbsp;<strong>25 g<\/strong>&nbsp;<strong>syrov\u00e1tkov\u00e9ho proteinu s obsahem 3 g&nbsp;leucinu.<\/strong>&nbsp;Druh\u00e1 skupina u\u017eila pouze&nbsp;<strong>6,25 g syrov\u00e1tkov\u00e9ho proteinu s obsahem 0,75 g leucinu<\/strong>&nbsp;a t\u0159et\u00ed skupina konzumovala&nbsp;<strong>6,25 g syrov\u00e1tkov\u00e9ho proteinu<\/strong>&nbsp;spolu se suplementem BCAA, a tedy&nbsp;<strong>celkov\u011b 5 g&nbsp;leucinu<\/strong>. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledky uk\u00e1zaly, \u017ee 6,25 g&nbsp;<a title=\"Syrov\u00e1tkov\u00fd whey protein\" href=\"https:\/\/gymbeam.cz\/syrovatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">syrov\u00e1tkov\u00e9ho whey proteinu<\/a>&nbsp;spolu s vysokou d\u00e1vkou 5 g&nbsp;<a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucinu<\/a>&nbsp;byly&nbsp;<strong>v\u00edce anabolick\u00e9<\/strong>&nbsp;ne\u017e stejn\u00e1 d\u00e1vka proteinu s men\u0161\u00edm pod\u00edlem leucinu (3 g).&nbsp;Nav\u00edc tato d\u00e1vka byla tak efektivn\u00ed pro zv\u00fd\u0161en\u00ed proteinov\u00e9 synt\u00e9zy jako <strong>vysok\u00e1 d\u00e1vka 25 g proteinu.<\/strong>&nbsp;Z uveden\u00e9ho vypl\u00fdv\u00e1, \u017ee&nbsp;<strong>zv\u00fd\u0161en\u00e1 d\u00e1vka leucinu<\/strong>&nbsp;m\u016f\u017ee kompenzovat optim\u00e1ln\u00ed d\u00e1vku syrov\u00e1tkov\u00e9ho proteinu, p\u0159i\u010dem\u017e synt\u00e9za protein\u016f bude&nbsp;<strong>stejn\u011b&nbsp;intenzivn\u00ed<\/strong>. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC03970.jpg\" alt=\"Leucin - podporuje regeneraci svalstva\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>2. Zlep\u0161uje v\u00fdkon p\u0159i sportu<\/strong><\/h3>\n\n\n\n<p>Nejen bodybuilde\u0159i, ale i&nbsp;<strong>atleti a za\u010d\u00ednaj\u00edc\u00ed sportovci<\/strong>&nbsp;um\u00ed vyu\u017e\u00edt v\u00fdhody leucinu.&nbsp;Ten toti\u017e posouv\u00e1&nbsp;<strong>fyzick\u00fd v\u00fdkon na vy\u0161\u0161\u00ed level<\/strong> i p\u0159i aerobn\u00edch aktivit\u00e1ch.&nbsp;Jedna studie uv\u00e1d\u00ed, \u017ee suplementace leucinu b\u011bhem \u0161esti t\u00fddn\u016f v\u00fdznamn\u011b <strong>zlep\u0161ila vytrvalost a s\u00edlu<\/strong>&nbsp;v horn\u00ed \u010d\u00e1sti t\u011bla kanoisty.&nbsp;Podobn\u011b se vyjad\u0159uje i v\u00fdzkum, kter\u00fd potvrdil, \u017ee leucin&nbsp;<strong>zv\u00fd\u0161il hmotnost svalov\u00e9 tk\u00e1n\u011b<\/strong>&nbsp;a zlep\u0161il funk\u010dn\u00ed v\u00fdkonnost u star\u0161\u00edch lid\u00ed. <span style=\"color: #ff6600;\">[11]<\/span> <span style=\"color: #ff6600;\">[12]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Pom\u00e1h\u00e1 p\u0159i \u00fabytku tuku<\/strong><\/h3>\n\n\n\n<p>Pokud se sna\u017e\u00edte&nbsp;<strong>vybudovat svaly<\/strong>&nbsp;a z\u00e1rove\u0148&nbsp;<strong>shodit pneumatiku tuku<\/strong>&nbsp;kolem b\u0159icha,&nbsp;<a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a> je pro v\u00e1s tou nejlep\u0161\u00ed volbou.&nbsp;N\u011bkolik studi\u00ed toti\u017e potvrdilo, \u017ee leucin m\u00e1&nbsp;<strong>siln\u00fd \u00fa\u010dinek na redukci&nbsp;tuku.<\/strong>&nbsp;Pr\u016fzkum z roku 2015 uk\u00e1zal, \u017ee aminokyselina leucin&nbsp;<strong>sni\u017euje hromad\u011bn\u00ed tuku<\/strong>&nbsp;a br\u00e1n\u00ed rozvoji obezity souvisej\u00edc\u00ed se stravou. <span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Podporuje regeneraci svalstva<\/strong><\/h3>\n\n\n\n<p>Namo\u017een\u00e9 svaly jsou&nbsp;<strong>bolav\u00fdm d\u016fsledkem<\/strong>&nbsp;dobr\u00e9ho tr\u00e9ninku.&nbsp;Ale po velmi intenzivn\u00ed sportovn\u00ed aktivit\u011b v\u00e1s zni\u010den\u00e9 svaly mohou na n\u011bkolik dn\u00ed&nbsp;<strong>vy\u0159adit z tr\u00e9ninkov\u00e9&nbsp;rutiny.<\/strong>&nbsp;Tehdy je \u010das na <a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a>.&nbsp;Pokud ho u\u017e\u00edv\u00e1te,&nbsp;<strong>nemus\u00edte se&nbsp;ob\u00e1vat,<\/strong>&nbsp;\u017ee va\u0161e fitness c\u00edle budou kv\u016fli svalov\u00e9 bolesti v nedohlednu.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Slibn\u00e9 v\u00fdsledky studi\u00ed \u0159\u00edkaj\u00ed, \u017ee leucin m\u00e1&nbsp;<strong>podstatnou roli p\u0159i obnov\u011b&nbsp;sval\u016f.<\/strong>&nbsp;Jeden v\u00fdzkum potvrdil, \u017ee konzumace leucinu ihned po tr\u00e9ninku pom\u00e1h\u00e1&nbsp;<strong>regenerovat svaly<\/strong>&nbsp;a aktivovat synt\u00e9zu svalov\u00fdch protein\u016f.&nbsp;Dal\u0161\u00ed studie uk\u00e1zala, \u017ee suplementace leucinu&nbsp;<strong>zlep\u0161uje regeneraci i vytrvalostn\u00ed v\u00fdkonnost<\/strong>&nbsp;u cyklist\u016f ve dnech n\u00e1sleduj\u00edc\u00edch po tr\u00e9ninku. <span style=\"color:#ff6600\" class=\"tadv-color\">[15] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Stabilizuje cukr v krvi<\/strong><\/h3>\n\n\n\n<p>Hyperglyk\u00e9mie nebo&nbsp;<strong>vysok\u00e1 hladina cukru v krvi<\/strong>&nbsp;m\u016f\u017ee zp\u016fsobit \u00fanavu, v\u00fdraznou ztr\u00e1tu hmotnosti a zv\u00fd\u0161en\u00fd pocit \u017e\u00edzn\u011b.&nbsp;Dlouhodob\u011b nel\u00e9\u010den\u00e1 vysok\u00e1 hladina cukru v krvi m\u016f\u017ee m\u00edt v\u0161ak&nbsp;<strong>mnohem z\u00e1va\u017en\u011bj\u0161\u00ed&nbsp;n\u00e1sledky,<\/strong>&nbsp;jako po\u0161kozen\u00ed nerv\u016f, probl\u00e9my s ledvinami nebo riziko ko\u017en\u00edch infekc\u00ed.<\/p>\n\n\n\n<p>N\u011bkter\u00e9 v\u00fdzkumy nazna\u010duj\u00ed, \u017ee leucin m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00fd p\u0159i&nbsp;<strong>udr\u017eov\u00e1n\u00ed stabiln\u00ed hladiny cukru<\/strong>&nbsp;v krvi.&nbsp;Studie potvrdila, \u017ee leucin u\u017e\u00edvan\u00fd spolu s gluk\u00f3zou pomohl&nbsp;<strong>stimulovat sekreci inzul\u00ednu,<\/strong>&nbsp;\u010d\u00edm\u017e sn\u00ed\u017eil hladinu cukru v krvi testovan\u00fdch osob.&nbsp;Dal\u0161\u00ed studie tak\u00e9 \u0159\u00edk\u00e1, \u017ee leucin je schopen usnadnit&nbsp;<strong>signalizaci inzul\u00ednu a p\u0159\u00edjem&nbsp;gluk\u00f3zy,<\/strong>&nbsp;aby pomohl stabilizovat hladinu cukru v krvi. <span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Zabra\u0148uje ztr\u00e1t\u011b sval\u016f u star\u0161\u00edch lid\u00ed<\/strong><\/h3>\n\n\n\n<p>Procesem st\u00e1rnut\u00ed se v t\u011ble d\u011bje&nbsp;<strong>mnoho&nbsp;zm\u011bn.<\/strong>&nbsp;Postupn\u00e9 zhor\u0161ov\u00e1n\u00ed stavu kostern\u00edch sval\u016f, naz\u00fdvan\u00e9 tak\u00e9&nbsp;<strong>sarkopenie<\/strong>, je jedn\u00edm z nejv\u00fdznamn\u011bj\u0161\u00edch&nbsp;<strong>p\u0159\u00edznak\u016f pokro\u010dil\u00e9ho&nbsp;v\u011bku.<\/strong>&nbsp;Tento stav m\u016f\u017ee zp\u016fsobit&nbsp;<strong>slabost a sn\u00ed\u017eenou&nbsp;v\u00fddr\u017e,&nbsp;<\/strong>co\u017e vede k poklesu fyzick\u00e9 aktivity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1v\u011b leucin pom\u00e1h\u00e1&nbsp;<strong>zpomalit svalov\u00e9&nbsp;po\u0161kozen\u00ed,<\/strong>&nbsp;\u010d\u00edm\u017e sni\u017euje zm\u00edn\u011bn\u00e9 p\u0159\u00edznaky st\u00e1rnut\u00ed.&nbsp;Jedna studie uk\u00e1zala, \u017ee leucin&nbsp;<strong>zlep\u0161uje svalovou synt\u00e9zu u star\u0161\u00edch<\/strong>&nbsp;dosp\u011bl\u00fdch pacient\u016f, kte\u0159\u00ed z\u00e1rove\u0148 p\u0159ij\u00edmali dostate\u010dn\u00e9 mno\u017estv\u00ed protein\u016f ve strav\u011b.&nbsp;Dal\u0161\u00ed v\u00fdzkum publikoval&nbsp;<strong>podobn\u00e9&nbsp;v\u00fdsledky.<\/strong>&nbsp;Zjistil, \u017ee suplementace leucinu je schopna&nbsp;<strong>omezit \u00fabytek hmotnosti<\/strong>&nbsp;zp\u016fsoben\u00fd podv\u00fd\u017eivou u star\u0161\u00edch lid\u00ed. <span style=\"color: #ff6600;\">[8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje_leucinu\"><\/span><strong>Zdroje leucinu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Abyste dos\u00e1hli zm\u00edn\u011bn\u00fdch \u00fa\u010dink\u016f leucinu, je d\u016fle\u017eit\u00e9 pod\u00edvat se bl\u00ed\u017ee na jeho p\u0159\u00edjem.&nbsp;Leucin se p\u0159irozen\u011b nach\u00e1z\u00ed&nbsp;<strong>v b\u011b\u017en\u00fdch&nbsp;potravin\u00e1ch,<\/strong>&nbsp;proto\u017ee je ned\u00edlnou sou\u010d\u00e1st\u00ed stravy bohat\u00e9 na proteiny. <span style=\"color: #ff6600;\">[3]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud si chcete po\u010d\u00edtat p\u0159\u00edjem leucinu z potravin, bude to dost n\u00e1ro\u010dn\u00e9, proto\u017ee na&nbsp;<strong>etiket\u011b b\u011b\u017en\u00fdch produkt\u016f<\/strong>&nbsp;najdete pouze nutri\u010dn\u00ed mno\u017estv\u00ed b\u00edlkovin a ne leucinu.&nbsp;Odborn\u00edci v\u0161ak tvrd\u00ed, \u017ee mno\u017estv\u00ed leucinu, kter\u00e9 obsahuj\u00ed b\u00edlkoviny,&nbsp;<strong>je okolo 5 a\u017e 10%.<\/strong>&nbsp;V n\u00e1sleduj\u00edc\u00ed&nbsp;<strong>tabulce<\/strong>&nbsp;najdete potraviny s&nbsp;<strong>nejvy\u0161\u0161\u00edm pod\u00edlem&nbsp;leucinu.<\/strong>&nbsp;V\u011bt\u0161ina z nich jsou produkty, kter\u00e9 pravd\u011bpodobn\u011b p\u0159ij\u00edm\u00e1te ka\u017ed\u00fd den.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-931431628.jpg\" alt=\"Zdroje leucinu\" width=\"843\" height=\"567\" title=\"Zdroje leucinu\"\/><\/figure>\n<\/div>\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Potraviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Mno\u017estv\u00ed leucinu na 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Syrov\u00e1tkov\u00fd whey protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00f3jov\u00fd protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 &#8211; 8,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00f3jov\u00e9 boby<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,87 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hov\u011bz\u00ed maso<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,76 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161\u00eddy<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Losos<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,62 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mandle<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,49 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ku\u0159ec\u00ed prsa<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,48 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vaj\u00ed\u010dka<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u010co\u010dka<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cizrna<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,63 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Denni_davka_leucinu\"><\/span><strong>Denn\u00ed d\u00e1vka leucinu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optim\u00e1ln\u00ed d\u00e1vka leucinu na den je v rozmez\u00ed&nbsp;<strong>2000 &#8211; 5000 mg denn\u011b.<\/strong>&nbsp;<a title=\"Leucin\" href=\"https:\/\/gymbeam.cz\/leucin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Leucin<\/a> je vhodn\u00e9 u\u017e\u00edvat&nbsp;<strong>nala\u010dno<\/strong>&nbsp;nebo spolu s j\u00eddlem, kter\u00e9 m\u00e1 n\u00edzk\u00fd pod\u00edl b\u00edlkovin, a tedy i m\u00e9n\u011b leucinu. <span style=\"color: #ff6600;\">[1]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<p><span style=\"color: #ff6600;\">&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/span>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>Pokud cvi\u010d\u00edte a chcete&nbsp;efektivn\u011b vyu\u017e\u00edt leucin&nbsp;pro r\u016fst sval\u016f a maximalizovat jeho \u00fa\u010dinky, m\u011bli byste se dr\u017eet t\u011bchto krok\u016f<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dopl\u0148te 2,5 g&nbsp;<a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucinu<\/a> (nebo 5 g&nbsp;<a title=\"BCAA\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>) 30 minut p\u0159ed tr\u00e9ninkem na podporu anabolick\u00e9ho stimulu.<\/li>\n\n\n\n<li>Zkombinujte dal\u0161\u00edch 5 g <a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucinu<\/a>&nbsp;(nebo 10 g&nbsp;<a title=\"BCAA\" href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a>) se sv\u00fdm proteinov\u00fdm \u0161ejkem po tr\u00e9ninku.&nbsp;P\u0159id\u00e1n\u00ed leucinu do syrov\u00e1tkov\u00e9ho proteinu m\u016f\u017ee b\u00fdt velmi \u00fa\u010dinn\u00e9 na je\u0161t\u011b v\u011bt\u0161\u00ed stimulaci synt\u00e9zy protein\u016f.<\/li>\n\n\n\n<li>Dopl\u0148te 5 g&nbsp;<a href=\"https:\/\/gymbeam.cz\/ostatni-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucinu<\/a> p\u0159ed span\u00edm, abyste zv\u00fd\u0161ili rychlost regenerace po tr\u00e9ninku.<\/li>\n\n\n\n<li>Konzumujte leucin mezi j\u00eddly, proto\u017ee v\u00e1m m\u016f\u017ee pomoci s rychl\u00fdm zotaven\u00edm svalstva.&nbsp;Lid\u00e9, kte\u0159\u00ed dr\u017e\u00ed dietu a sna\u017e\u00ed se vybudovat svalovou hmotu, by proto m\u011bli za\u0159adit do sv\u00e9ho j\u00eddeln\u00ed\u010dku&nbsp;<strong>2 &#8211; 3 g leucinu<\/strong>&nbsp;mezi chody.&nbsp;M\u016f\u017ee jim to sn\u00ed\u017eit potenci\u00e1ln\u00ed katabolick\u00e9 \u00fa\u010dinky a p\u0159edej\u00edt rozpadu svalstva.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vedlejsi_ucinky_leucinu\"><\/span><strong>Vedlej\u0161\u00ed \u00fa\u010dinky leucinu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Leucin obecn\u011b&nbsp;<strong>nezp\u016fsobuje z\u00e1va\u017en\u00e9 vedlej\u0161\u00ed&nbsp;\u00fa\u010dinky,<\/strong>&nbsp;pokud se to s jeho p\u0159\u00edjmem nep\u0159eh\u00e1n\u00ed.&nbsp;Jedna velmi mal\u00e1 studie s 5 zdrav\u00fdmi mu\u017ei, kte\u0159\u00ed dost\u00e1vali&nbsp;<strong>1250 mg leucinu na kilogram&nbsp;hmotnosti,<\/strong>&nbsp;a tedy 25 n\u00e1sobek odhadovan\u00e9 pr\u016fm\u011brn\u00e9 pot\u0159eby, zjistila, \u017ee tyto vysok\u00e9 d\u00e1vky leucinu zp\u016fsobily zv\u00fd\u0161en\u00ed amoniaku v t\u011ble.&nbsp;V d\u016fsledku t\u00e9to studie byl&nbsp;<strong>maxim\u00e1ln\u00ed limit leucinu stanoven na 500 mg\/kg<\/strong>&nbsp;hmotnosti denn\u011b. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leucin v\u0161ak m\u016f\u017ee&nbsp;<strong>ovliv\u0148ovat \u00fa\u010dinek n\u011bkter\u00fdch&nbsp;l\u00e9\u010div.<\/strong>&nbsp;Nap\u0159\u00edklad&nbsp;<strong>d\u00e1vka 30 g leucinu denn\u011b<\/strong>&nbsp;m\u00e1 nep\u0159\u00edzniv\u00e9 \u00fa\u010dinky na&nbsp;<strong>vitam\u00edn B6 a&nbsp;B3.<\/strong>&nbsp;P\u0159ebytek leucinu zabra\u0148uje t\u011blu produkovat tyto vitam\u00edny, co\u017e m\u016f\u017ee v\u00e9st k&nbsp;<strong>nemocem z d\u016fvodu jejich&nbsp;nedostatku.<\/strong>&nbsp;Jedn\u00edm z t\u011bchto onemocn\u011bn\u00ed je&nbsp;<strong>pellagra,<\/strong>&nbsp;jej\u00ed\u017e p\u0159\u00edznakem jsou ko\u017en\u00ed l\u00e9ze, vypad\u00e1v\u00e1n\u00ed vlas\u016f a \u017ealude\u010dn\u00ed probl\u00e9my. <span style=\"color: #ff6600;\">[7] [13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzumace leucinu se zdrojem gluk\u00f3zy&nbsp;<strong>zvy\u0161uje hladinu inzul\u00ednu<\/strong>&nbsp;a sni\u017euje hladinu cukru v krvi.&nbsp;P\u0159\u00edjem&nbsp;<strong>leucinu spolu s diabetickou&nbsp;l\u00e9\u010dbou,<\/strong>&nbsp;jako jsou inzul\u00ednov\u00e9 injekce, mohou udr\u017eovat cukr na velmi n\u00edzk\u00e9 hladin\u011b.&nbsp;Pacienti trp\u00edc\u00ed <strong>hypoglyk\u00e9mi\u00ed<\/strong>&nbsp;by proto nem\u011bli u\u017e\u00edvat leucin.&nbsp;V\u0161ichni&nbsp;<strong>pacienti s cukrovkou<\/strong>&nbsp;by se p\u0159ed u\u017e\u00edv\u00e1n\u00edm leucinu m\u011bli poradit se sv\u00fdm l\u00e9ka\u0159em. <span style=\"color: #ff6600;\">[7]<\/span> Krom\u011b nich by se&nbsp;<strong>leucinu jako suplementu<\/strong>&nbsp;m\u011bly vyh\u00fdbat i t\u011bhotn\u00e9 a koj\u00edc\u00ed \u017eeny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po p\u0159e\u010dten\u00ed \u010dl\u00e1nku u\u017e v\u00edte, co je to leucin, zn\u00e1te jeho nejv\u011bt\u0161\u00ed v\u00fdhody a vedlej\u0161\u00ed \u00fa\u010dinky. Pokud hled\u00e1te cesty, jak maximalizovat r\u016fst a regeneraci svalov\u00e9 hmoty a zlep\u0161it v\u00fdkon p\u0159i sportu, zva\u017ete vy\u0161\u0161\u00ed p\u0159\u00edjem leucinu z dopl\u0148k\u016f stravy a uveden\u00fdch zdroj\u016f potravin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011b\u0159\u00edme, \u017ee jsme v\u00e1m nab\u00eddli n\u00e1vod, jak je\u0161t\u011b v\u00edce&nbsp;<strong>zefektivnit u\u017e\u00edv\u00e1n\u00ed leucinu<\/strong>&nbsp;pro r\u016fst svalstva a rychlou regeneraci.&nbsp;Napi\u0161te n\u00e1m do koment\u00e1\u0159\u016f,&nbsp;<strong>zda dopl\u0148ujete&nbsp;leucin<\/strong>&nbsp;a jak\u00e9 s n\u00edm m\u00e1te zku\u0161enosti.&nbsp;V p\u0159\u00edpad\u011b, \u017ee v\u00e1m \u010dl\u00e1nek p\u0159inesl nov\u00e9 informace,&nbsp;<strong>pod\u011blte se o n\u011bj sd\u00edlen\u00edm.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino Acids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Leucin je esenci\u00e1ln\u00ed aminokyselina a sou\u010d\u00e1st BCAA. \u00da\u010dinn\u011b podporuje r\u016fst a regeneraci svalov\u00e9 hmoty, zlep\u0161uje v\u00fdkon a pom\u00e1h\u00e1 redukovat tuk. <\/p>\n","protected":false},"author":25,"featured_media":109584,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[33],"tags":[6213,6501,7185],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-167592","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-aminokyseliny-cs","9":"tag-doplnky-vyzivy-cs","10":"tag-rust-svalove-hmoty","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Leucin a jeho efektivn\u00ed vyu\u017eit\u00ed pro r\u016fst sval\u016f a regeneraci - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"V\u00edte, co je to leucin? Tato esenci\u00e1ln\u00ed aminokyselina je sou\u010d\u00e1st\u00ed BCAA a podporuje budov\u00e1n\u00ed a regeneraci sval\u016f, zlep\u0161uje v\u00fdkon p\u0159i sportu a pom\u00e1h\u00e1 p\u0159i hubnut\u00ed.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/leucin-a-jeho-efektivni-vyuziti-pro-rust-svalu-a-regeneraci\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Leucin a jeho efektivn\u00ed vyu\u017eit\u00ed pro r\u016fst sval\u016f a regeneraci - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"V\u00edte, co je to leucin? 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