{"id":257415,"date":"2019-08-06T06:58:00","date_gmt":"2019-08-06T04:58:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=257415"},"modified":"2023-08-30T16:57:15","modified_gmt":"2023-08-30T14:57:15","slug":"betain-mi-a-szerepe-az-edzes-elotti-serkentokben","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/betain-mi-a-szerepe-az-edzes-elotti-serkentokben\/","title":{"rendered":"Mi a szerepe a betainnak az edz\u00e9s el\u0151tti formul\u00e1kban?"},"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.hu\/blog\/betain-mi-a-szerepe-az-edzes-elotti-serkentokben\/#Mi_az_a_betain\" title=\"Mi az a betain?\">Mi az a betain?<\/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.hu\/blog\/betain-mi-a-szerepe-az-edzes-elotti-serkentokben\/#A_betain_elonyei_az_egeszseg_szempontjabol\" title=\"A betain el\u0151nyei az eg\u00e9szs\u00e9g szempontj\u00e1b\u00f3l\">A betain el\u0151nyei az eg\u00e9szs\u00e9g szempontj\u00e1b\u00f3l<\/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.hu\/blog\/betain-mi-a-szerepe-az-edzes-elotti-serkentokben\/#A_betain_elonyei_a_sportolok_szamara\" title=\"A betain el\u0151nyei a sportol\u00f3k sz\u00e1m\u00e1ra\">A betain el\u0151nyei a sportol\u00f3k sz\u00e1m\u00e1ra<\/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.hu\/blog\/betain-mi-a-szerepe-az-edzes-elotti-serkentokben\/#A_betain_forrasai\" title=\"A betain forr\u00e1sai\">A betain forr\u00e1sai<\/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.hu\/blog\/betain-mi-a-szerepe-az-edzes-elotti-serkentokben\/#A_betain_az_edzes_elotti_serkentokben\" title=\"A betain az edz\u00e9s el\u0151tti serkent\u0151kben\">A betain az edz\u00e9s el\u0151tti serkent\u0151kben<\/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.hu\/blog\/betain-mi-a-szerepe-az-edzes-elotti-serkentokben\/#Mi_a_kulonbseg_a_betain_es_a_beta-alanin_kozott\" title=\"Mi a k\u00fcl\u00f6nbs\u00e9g a betain \u00e9s a b\u00e9ta-alanin k\u00f6z\u00f6tt?\">Mi a k\u00fcl\u00f6nbs\u00e9g a betain \u00e9s a b\u00e9ta-alanin k\u00f6z\u00f6tt?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/betain-mi-a-szerepe-az-edzes-elotti-serkentokben\/#A_betain_adagolasa\" title=\"A betain adagol\u00e1sa\">A betain adagol\u00e1sa<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Az edz\u00e9s el\u0151tti serkent\u0151t v\u00e1s\u00e1rl\u00e1s\u00e1sn\u00e1l gyakran tal\u00e1lkoztok a&nbsp;<strong>betain <\/strong>elnevez\u00e9ssel? \u00c9rdekel titeket, hogy mi is a betain \u00e9s <strong>milyen el\u0151nyei vannak?<\/strong> Olvass\u00e1tok el a cikk\u00fcnket \u00e9s az \u00f6sszes k\u00e9rd\u00e9sedre megtudhatj\u00e1tok a v\u00e1laszt.&nbsp; Arr\u00f3l is olvashattok, <strong>milyen feladata van a betainnak az edz\u00e9s el\u0151tti formul\u00e1kban.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_az_a_betain\"><\/span>Mi az a betain?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>betain<\/strong>, mely <strong>trimetilglicin<\/strong> n\u00e9ven is ismert, egy aminosav, ami a c\u00e9kl\u00e1ban, spen\u00f3tban \u00e9s a quino\u00e1ban tal\u00e1lhat\u00f3 meg. <span style=\"color: #ff6600;\">[1]<\/span> Az emberi testben a betain <strong>a kolin felboml\u00e1s\u00e1val&nbsp;<\/strong>keletkezik term\u00e9szetes \u00faton, \u00e9s metilt \u00e9s ozmolitot is ny\u00fajt a test sz\u00e1m\u00e1ra. <span style=\"color: #ff6600;\">[2]<\/span>&nbsp;Ne agg\u00f3dj, ha ezek a fogalmak semmit sem mondanak sz\u00e1modra, hiszen a tov\u00e1bbiakban pontosan elmagyar\u00e1zzuk mir\u0151l is van sz\u00f3.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A betain nagy mennyis\u00e9gben tartalmaz speci\u00e1lis sz\u00e9n \u00e9s hidrog\u00e9nmolekul\u00e1k csoportj\u00e1t, melyek <strong>metil csoportok<\/strong> n\u00e9ven ismertek. <span style=\"color: #ff6600;\">[3]<\/span>&nbsp;Ezek a testben <strong>metil\u00e1ci\u00f3<\/strong> folyamat\u00e1val keringenek, mely n\u00e9lk\u00fcl\u00f6zhetetlen n\u00e9h\u00e1ny fiziol\u00f3giai jelens\u00e9g sz\u00e1m\u00e1ra, ilyenek p\u00e9ld\u00e1ul a <strong>genetikai aktivit\u00e1s \u00e9s a feh\u00e9rj\u00e9k funkci\u00f3i<\/strong> is. Mivel a betain nagymennyis\u00e9g\u0171 metil csoportot tartalmaz, <strong>\u201emetil ad\u00f3k\u00e9nt\u201d<\/strong> is ismert. <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<p>A betain egyben ozmolit\u00e1t is- egy&nbsp; olyan anyag, mely seg\u00edt kiegyenl\u00edteni a sejtek belsej\u00e9ben \u00e9s a k\u00f6r\u00fcl\u00f6tt\u00fck megtal\u00e1lhat\u00f3 <strong>folyad\u00e9kok szintj\u00e9t<\/strong>. Ez a folyamat n\u00e9lk\u00fcl\u00f6zhetetlen az eg\u00e9szs\u00e9g sz\u00e1m\u00e1ra, mivel <strong>a folyad\u00e9kok nem egyenletes eloszl\u00e1sa a sejtek elhal\u00e1s\u00e1t<\/strong>, zsugorod\u00e1s\u00e1t, vagy duzzad\u00e1s\u00e1t <strong>okozhatja<\/strong>, ami a sejtek reped\u00e9s\u00e9hez is vezethet. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-493446908.jpg\" alt=\"Betain a c\u00e9kl\u00e1ban\" width=\"843\" height=\"562\" title=\"Betain a c\u00e9kl\u00e1ban\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8063,28080,46201,74089,105022\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_betain_elonyei_az_egeszseg_szempontjabol\"><\/span>A betain el\u0151nyei az eg\u00e9szs\u00e9g szempontj\u00e1b\u00f3l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Milyen <strong>el\u0151ny\u00f6ket<\/strong> rejt mag\u00e1ban a betain <strong>az eg\u00e9szs\u00e9g sz\u00e1m\u00e1ra<\/strong>? Ha eddig m\u00e9g csak az edz\u00e9s el\u0151tti serkent\u0151k r\u00e9szek\u00e9nt gondoltatok r\u00e1, biztos meglep\u0151 lesz a sz\u00e1motokra a <strong>j\u00f3t\u00e9kony hat\u00e1sa a sz\u00edv<\/strong>, valamint a <strong>m\u00e1j eg\u00e9szs\u00e9ge sz\u00e1m\u00e1ra<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Cs\u00f6kkenti a sz\u00edvbetegs\u00e9gek kialakul\u00e1s\u00e1nak rizik\u00f3j\u00e1t&nbsp;<\/h3>\n\n\n\n<p>A homocisztein aminosav t\u00fals\u00e1gosan magas szintje a v\u00e9rben az erek rosszabb \u00e1tj\u00e1rhat\u00f3s\u00e1g\u00e1t okozhatja. A betain hat\u00e9konyan <strong>cs\u00f6kkenti a homocisztein szintj\u00e9t<\/strong>, ezzel reduk\u00e1lva a sz\u00edvbetegs\u00e9gek kialakul\u00e1s\u00e1nak \u00e9s az infarktus rizik\u00f3j\u00e1t. Hogyan m\u0171k\u00f6dik? A betain a metil csoportjai k\u00f6z\u00fcl egyet a homocisztein molekul\u00e1nak <em>\u201eaj\u00e1nd\u00e9koz\u201d<\/em>, aminek k\u00f6sz\u00f6nhet\u0151en egy semleges anyagg\u00e1 alakul \u00e1t \u2013 ez a <strong>metionin<\/strong>. A metionin egy aminosav, mely n\u00e9lk\u00fcl\u00f6zhetetlen \u00f6sszetev\u0151je a feh\u00e9rj\u00e9knek, n\u00f6veli a leucin termel\u00e9s\u00e9t, \u00e9s szab\u00e1lyozza az amm\u00f3niak\u00e9pz\u00e9st. <span style=\"color: #ff6600;\">[7] [8]&nbsp; &nbsp; &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=\"is-style-default wp-block-heading\">2. T\u00e1mogatja a m\u00e1j m\u0171k\u00f6d\u00e9s\u00e9t<\/h3>\n\n\n\n<p>A t\u00fals\u00faly, nagymennyis\u00e9g\u0171 alkoholbevitel, valamint a cukorbetegs\u00e9g miatt&nbsp; a m\u00e1jban<strong> elkezdenek lerak\u00f3dni a zs\u00edrsavak<\/strong>. A zs\u00edrral egy\u00fctt a m\u00e1jra negat\u00edv hat\u00e1ssal lehetnek. A zs\u00edr a m\u00e1jban term\u00e9szetes m\u00f3don is megtal\u00e1lhat\u00f3, de ha t\u00fal sok van bel\u0151le, k\u00f6nnyen kialakulhat az \u00fagynevezett zs\u00edrm\u00e1j (<strong>steatosis<\/strong>) nev\u0171 betegs\u00e9g, vagy a m\u00e1j elzs\u00edrosod\u00e1sa. A kutat\u00e1sok azt bizony\u00edtj\u00e1k, hogy a betain seg\u00edti lebontani a zs\u00edrsavakat, ezzel <strong>megg\u00e1tolva a m\u00e1jban t\u00f6rt\u00e9n\u0151 felhalmoz\u00f3d\u00e1sukat<\/strong>. <span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-953787046.jpg\" alt=\"A betain t\u00e1mogatja a m\u00e1jm\u0171k\u00f6d\u00e9st\" width=\"843\" height=\"562\" title=\"A betain t\u00e1mogatja a m\u00e1jm\u0171k\u00f6d\u00e9st\"\/><\/figure><\/div>\n\n\n\n<p>A betain p\u00f3tl\u00e1sa szint\u00e9n lehet\u0151v\u00e9 teszi az S-adenosylmetionin szintj\u00e9nek megn\u00f6veked\u00e9s\u00e9t, melyet SAM vegy\u00fclet n\u00e9ven is ismerhet\u00fcnk. Az optim\u00e1lis szintje t\u00e1mogatja a m\u00e1j eg\u00e9szs\u00e9g\u00e9t, jav\u00edtja a k\u00f6z\u00e9rzetet \u00e9s seg\u00edt az \u00edz\u00fcletek regener\u00e1ci\u00f3j\u00e1ban. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. J\u00f3t\u00e9konyan hat az em\u00e9szt\u00e9sre<\/h3>\n\n\n\n<p>A gyomorban term\u00e9szetes m\u00f3don savas k\u00f6rnyezet \u00e1ll fenn, mely lehet\u0151v\u00e9 teszi, hogy az \u00e9tel em\u00e9szt\u00e9se megfelel\u0151 m\u00f3don menjen v\u00e9gbe. Ha a gyomork\u00f6rnyezet nem el\u00e9gg\u00e9 savas a test k\u00e9ptelen \u00e9lelmiszereket feldolgozni, \u00e9s&nbsp;befogadni a sz\u00fcks\u00e9ges t\u00e1panyagokat. Ez a t\u00e1panyagok hi\u00e1ny\u00e1hoz vezethet, \u00e9s megn\u00f6velheti az em\u00e9szt\u0151rendszer megbeteged\u00e9seinek kialakul\u00e1s\u00e1nak rizik\u00f3j\u00e1t. <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>A s\u00f3sav, r\u00f6viden HCl, felel\u0151s <strong>a gyomorban v\u00e9gbemen\u0151 legt\u00f6bb folyamat\u00e9rt<\/strong>. Ha nincs elegend\u0151 mennyis\u00e9g\u0171 bel\u0151le, <strong>gondjaink lehetnek az em\u00e9szt\u00e9ssel<\/strong>. A betain-hidroklorid a betain egyik form\u00e1ja, melyet<strong> a gyomor savas k\u00f6rnyezet\u00e9nek megn\u00f6vel\u00e9s\u00e9re<\/strong> haszn\u00e1lnak, valamint t\u00f6bb gasztrointesztin\u00e1lis probl\u00e9ma megold\u00e1sa eset\u00e9ben is felhaszn\u00e1lj\u00e1k. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_betain_elonyei_a_sportolok_szamara\"><\/span>A betain el\u0151nyei a sportol\u00f3k sz\u00e1m\u00e1ra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. T\u00e1mogatja a teljes\u00edtm\u00e9nyt \u00e9s az er\u0151t<\/h3>\n\n\n\n<p>Az ut\u00f3bbi \u00e9vekben a betaint t\u00f6bb klinikai kutat\u00e1s sor\u00e1n is tesztelt\u00e9k, a tanulm\u00e1nyokban f\u0151k\u00e9nt a sportol\u00f3k \u00e1ltali felhaszn\u00e1l\u00e1s\u00e1ra \u00f6sszpontos\u00edtottak. Az egyik legels\u0151 kutat\u00e1st a Connecticuti Egyetemen v\u00e9gezt\u00e9k 2010-ben. R\u00e1j\u00f6ttek, hogy azok az <strong>atl\u00e9t\u00e1k<\/strong>, akik napi k\u00e9t alkalommal <strong>1,25 g betaint<\/strong> fogyasztottak, <strong>25 %-al megn\u00f6velt\u00e9k az er\u0151teljes\u00edtm\u00e9ny\u00fcket, az izomerej\u00fck pedig 20 %-al<\/strong> lett t\u00f6bb. Azt is bebizony\u00edtott\u00e1k, hogy a betain placeb\u00f3val \u00f6sszehasonl\u00edtva l\u00e9nyegesen n\u00f6velte <strong>az izmokban v\u00e9gbemen\u0151 feh\u00e9rjeszint\u00e9zist<\/strong> befoly\u00e1sol\u00f3 t\u00e9nyez\u0151ket.<span style=\"color: #333333;\"> <span style=\"color: #ff6600;\">[14]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kutat\u00e1sok szint\u00e9n kimutatt\u00e1k, hogy a betain k\u00e9pes <strong>megn\u00f6velni fontos anabolikus anyagok szintj\u00e9t<\/strong>, egyidej\u0171leg pedig befoly\u00e1solja a kortizol katabolikus hormon szintj\u00e9t is. Ez <strong>az izomer\u0151 \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9g megn\u00f6veked\u00e9s\u00e9hez<\/strong> vezet. <span style=\"color: #ff6600;\">[22] [23]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1041840306.jpg\" alt=\"A betain el\u0151nyei a sportol\u00f3k sz\u00e1m\u00e1ra\" width=\"843\" height=\"562\" title=\"A betain el\u0151nyei a sportol\u00f3k sz\u00e1m\u00e1ra\"\/><\/figure><\/div>\n\n\n\n<p>A tov\u00e1bbi kutat\u00e1sok kimutatt\u00e1k, hogy a betain kieg\u00e9sz\u00edt\u00e9se seg\u00edtett a s\u00falyemel\u0151knek is, hogy a <strong>bench press<\/strong>-en t\u00f6bb <strong>ism\u00e9tl\u00e9st<\/strong> tudjanak elv\u00e9gezni, emellett tov\u00e1bb b\u00edrt\u00e1k a kardi\u00f3 edz\u00e9seket is a szobaker\u00e9kp\u00e1ron, valamint szinte <strong>40 m\u00e1sodperccel tov\u00e1bb<\/strong> b\u00edrtak sprintelni, mint azok a sportol\u00f3k, akik csak vizet fogyasztottak. A betain emellett l\u00e9nyegesen <strong>cs\u00f6kkenti a lakt\u00e1t szintj\u00e9t<\/strong> is, ami k\u00e9slelteti az izomf\u00e1radts\u00e1got, ezzel seg\u00edtve a sportol\u00f3kat az <strong>intenz\u00edvebb \u00e9s hosszabb edz\u00e9sek<\/strong> sor\u00e1n. <span style=\"color: #ff6600;\">[15] [16] [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=\"is-style-default wp-block-heading\">&nbsp;2. Befoly\u00e1solja az izomn\u00f6veked\u00e9st<\/h3>\n\n\n\n<p>Az egyik leg\u00fajabb kutat\u00e1st, mely a betain sportol\u00f3kra kifejtett hat\u00e1s\u00e1val foglalkozott, a Springfieldi Egyetemen v\u00e9gezt\u00e9k el. 6 h\u00e9t alatt atl\u00e9t\u00e1k 2 k\u00fcl\u00f6nb\u00f6z\u0151 csoportja v\u00e9gzett periodiz\u00e1ci\u00f3s er\u0151nl\u00e9ti edz\u00e9stervet. Az egyik csoport <strong>napi k\u00e9t alkalommal 1,25 g betaint<\/strong> fogyasztott, a m\u00e1sik csoport pedig placeb\u00f3t kapott. Az eredm\u00e9nyek azt \u00e1ll\u00edtj\u00e1k, hogy ann\u00e1l a csoportn\u00e1l, mely betaint fogyasztott, <strong>az izomt\u00f6meg 1,8 kilogrammal n\u00f6vekedett<\/strong>. Emellett ennek a csoportnak siker\u00fclt <strong>a testt\u00f6meg\u00e9t 3 kilogrammal cs\u00f6kkenteni<\/strong>. A placeb\u00f3t fogyaszt\u00f3 csoport nem tapasztalt semmilyen n\u00f6veked\u00e9st az izomt\u00f6meg\u00fckben, valamint a tests\u00falyuk sem cs\u00f6kkent. <span style=\"color: #ff6600;\">[19] [20] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A betain kieg\u00e9sz\u00edt\u00e9se szint\u00e9n cs\u00f6kkenti a nitrog\u00e9n-monoxid szintj\u00e9t, ezzel seg\u00edt szab\u00e1lyozni a sejtfolyad\u00e9kok t\u00e9rfogat\u00e1t. Ez a folyamat <strong>t\u00e1mogatja az izomzat \u201ebedurran\u00e1s\u00e1t\u201d<\/strong> \u00e9s a teljes&nbsp;<strong>izomt\u00f6meg<\/strong>&nbsp;<strong>n\u00f6veked\u00e9s\u00e9t<\/strong>. <span style=\"color: #ff6600;\">[22] [23]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1004844832.jpg\" alt=\"A betain hat\u00e1sa az izomt\u00f6meg n\u00f6veked\u00e9sre\" width=\"843\" height=\"562\" title=\"A betain hat\u00e1sa az izomt\u00f6meg n\u00f6veked\u00e9sre\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_betain_forrasai\"><\/span>A betain forr\u00e1sai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A betaint, <em>angolul Beatine<\/em>, eredetileg a cukorr\u00e9p\u00e1b\u00f3l izol\u00e1lt\u00e1k ki, mely a Beta vulgaris latin n\u00e9ven ismert n\u00f6v\u00e9ny. Az azonban viszonylag ironikus, hogy <strong>t\u00f6bb \u00e9lelmiszer is l\u00e9tezik, melyeknek magasabb a betain tartalmuk, mint a c\u00e9kl\u00e1nak.<\/strong> P\u00e9ld\u00e1ul 85 g b\u00fazacs\u00edra t\u00f6bb, mint 1000 mg betaint tartalmaz, ami t\u00f6bb, mint a n\u00e9gyszerese az ugyanennyi<a href=\"https:\/\/gymbeam.hu\/blog\/tag\/cekla\/\" class=\"ek-link\"> c\u00e9kl\u00e1ban<\/a> megtal\u00e1lhat\u00f3 betainnak. A spen\u00f3t \u00e9s a quinoa is t\u00f6bb, mint a k\u00e9tszeres\u00e9t tartalmazz\u00e1k a c\u00e9kl\u00e1ban megtal\u00e1lhat\u00f3 betain mennyis\u00e9g\u00e9nek. <span style=\"color: #ff6600;\">[6]<\/span> A term\u00e9szetes forr\u00e1sokon k\u00edv\u00fcl azonban a betaint megtal\u00e1lhatjuk k\u00fcl\u00f6nb\u00f6z\u0151 <span style=\"color: #ff6600;\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/sporttaplalek\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kben<\/a><\/span> is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_betain_az_edzes_elotti_serkentokben\"><\/span>A betain az edz\u00e9s el\u0151tti serkent\u0151kben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mi\u00e9rt van teh\u00e1t az, hogy a gy\u00e1rt\u00f3k betainnal eg\u00e9sz\u00edtik ki az <span style=\"color: #ff6600;\"><a title=\"Edz\u00e9s el\u0151tti serkent\u0151k GymBeam\" href=\"https:\/\/gymbeam.hu\/edzes-elotti-stimulansok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">edz\u00e9s el\u0151tti serkent\u0151ket<\/a><\/span>? A v\u00e1lasz csup\u00e1n annyi, hogy az\u00e9rt teszik, mert a betain nagyon hat\u00e9kony, m\u00e9gpedig t\u00f6bb j\u00f3t\u00e9kony hat\u00e1sa is van. Ahogy m\u00e1r eml\u00edtett\u00fck a kor\u00e1bbiakban, \u00e9s a kutat\u00e1sok is bizony\u00edtott\u00e1k, hogy a betain k\u00e9pes <strong>n\u00f6velni az er\u0151t \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9get<\/strong>. Emellett gyors\u00edtja<strong> az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t<\/strong>, \u00e9s seg\u00edt a fogy\u00e1s sor\u00e1n is. Az el\u0151ny\u00e9nek sz\u00e1m\u00edt az is, hogy <strong>cs\u00f6kkenti a lakt\u00e1t szintj\u00e9t<\/strong>, ami hat\u00e9konyan <strong>k\u00e9slelteti az izomf\u00e1radts\u00e1g fell\u00e9p\u00e9s\u00e9t<\/strong>. Ennek k\u00f6sz\u00f6nhet\u0151en a sportol\u00f3k<strong> hosszabb ideig \u00e9s intenz\u00edvebben k\u00e9pesek edzeni<\/strong>. <span style=\"color: #ff6600;\">[24] [25]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1016623150.jpg\" alt=\"Betain az edz\u00e9s el\u0151tti k\u00e9sz\u00edtm\u00e9nyekben\" width=\"843\" height=\"562\" title=\"Betain az edz\u00e9s el\u0151tti k\u00e9sz\u00edtm\u00e9nyekben\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mi_a_kulonbseg_a_betain_es_a_beta-alanin_kozott\"><\/span>Mi a k\u00fcl\u00f6nbs\u00e9g a betain \u00e9s a b\u00e9ta-alanin k\u00f6z\u00f6tt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sokan <strong>\u00f6sszekeverik a betaint a b\u00e9ta-alaninnal.<\/strong>&nbsp;Ez a k\u00e9t aminosav ugyanis nemcsak a nev\u00e9ben hasonl\u00edt egym\u00e1sra. Mindk\u00e9t anyag gyakori <strong>\u00f6sszetev\u0151<\/strong> <span style=\"color: #ff6600;\"><a title=\"Edz\u00e9s el\u0151tti k\u00e9sz\u00edtm\u00e9nyek GymBeam\" href=\"https:\/\/gymbeam.hu\/edzes-elotti-stimulansok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">az edz\u00e9s el\u0151tti serkent\u0151kben<\/a><\/span>, amit&nbsp;<strong>az er\u0151 n\u00f6vel\u00e9s\u00e9re \u00e9s a teljes\u00edtm\u00e9ny t\u00e1mogat\u00e1s\u00e1ra<\/strong> kifejtett hat\u00e1saiknak k\u00f6sz\u00f6nhetnek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A b\u00e9ta-alanin, vagy a <strong>3-aminopropinsav<\/strong> egy term\u00e9szetes form\u00e1ban el\u0151fordul\u00f3 aminosav, valamint a hisztidin-dipeptidek, a B5-vitamin \u00e9s a pantot\u00e9nsav \u00f6sszetev\u0151je. <span style=\"color: #ff6600;\">[26]<\/span> Hasonl\u00f3an, mint a betain, a sportol\u00f3k sz\u00e1m\u00e1ra t\u00f6bb kedvez\u0151 hat\u00e1st ny\u00fajt. A kutat\u00e1sok bebizony\u00edtott\u00e1k, hogy <strong>n\u00f6veli a kit\u00f6r\u0151 izomer\u0151t<\/strong> \u00e9s a teljes\u00edtm\u00e9nyt. Emellett <strong>gyors energiaforr\u00e1s<\/strong> is, \u00e9s t\u00e1mogatja az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t is.<span style=\"color: #ff6600;\"> [27] [28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A betain \u00e9s a b\u00e9ta-alanin k\u00f6zti legnagyobb k\u00fcl\u00f6nbs\u00e9g a mell\u00e9khat\u00e1saikban rejlik. M\u00edg a betain fogyaszt\u00e1s\u00e1t k\u00f6vet\u0151en <strong>nem figyeltek meg semmilyen mell\u00e9khat\u00e1sokat<\/strong>, a b\u00e9ta-alanin fogyaszt\u00e1sa okozhat <strong>\u00e1rtalmatlan b\u0151rviszket\u00e9st<\/strong>. Ez azonban minimaliz\u00e1lhat\u00f3 az aj\u00e1nlott napi adag kisebb mennyis\u00e9gekben val\u00f3 bevitel\u00e9vel. Term\u00e9szetesen mindk\u00e9t aminosav aj\u00e1nlott napi adagj\u00e1nak t\u00fall\u00e9p\u00e9se <strong>em\u00e9szt\u00e9si probl\u00e9m\u00e1k el\u0151fordul\u00e1s\u00e1t okozhatja<\/strong>. <span style=\"color: #ff6600;\">[29] [30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_betain_adagolasa\"><\/span>A betain adagol\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A betain aj\u00e1nlott napi adagj\u00e1nak mennyis\u00e9ge feln\u0151ttek sz\u00e1m\u00e1ra <strong>napi k\u00e9t alkalommal 3 gramm<\/strong>. Abban az esetben, ha <strong>probl\u00e9m\u00e1id vannak a homocisztein megn\u00f6vekedett szintj\u00e9vel<\/strong>, a betain kieg\u00e9sz\u00edt\u00e9se aj\u00e1nlott 12 h\u00e9ten kereszt\u00fcl <strong>napi 3 \u2013 6 grammos<\/strong> adagokban. <span style=\"color: #ff6600;\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00edzunk benne, hogy a cikk seg\u00edts\u00e9g\u00e9vel sok \u00faj \u00e9s hasznos inform\u00e1ci\u00f3t el\u00e1rultunk nektek a betainr\u00f3l, melyekr\u0151l eddig m\u00e9g nem hallottatok. <strong>Ti is fogyasztotok betaint?<\/strong> Milyen tapasztalataitok vannak? V\u00e1laszaitokat \u00edrj\u00e1tok meg nek\u00fcnk kommentben, \u00e9s ha tetszett a cikk, <strong>t\u00e1mogass\u00e1tok megoszt\u00e1ssal.<\/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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Titeket is mindig \u00e9rdekelt, milyen feladata van a betainnak az edz\u00e9s el\u0151tti serkent\u0151kben? Azonk\u00edv\u00fcl, hogy t\u00e1mogatja az er\u0151t \u00e9s elnyomja az izomf\u00e1radts\u00e1got, rengeteg m\u00e1s hat\u00e1st is rejteget mag\u00e1ban a sportol\u00f3k sz\u00e1m\u00e1ra. A cikk\u00fcnkb\u0151l t\u00f6bbet is megtudhattok a k\u00e9sz\u00edtm\u00e9nyr\u0151l,  valamint azt is elmondjuk, mit \u00e1ll\u00edtanak a betainr\u00f3l a kutat\u00e1sok.<\/p>\n","protected":false},"author":25,"featured_media":102207,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[7626,7638,7188,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-257415","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-egeszseg","9":"tag-egeszseges-eletmod","10":"tag-izomtomeg-noveles","11":"tag-taplalekkiegeszitok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mi a szerepe a betainnak az edz\u00e9s el\u0151tti formul\u00e1kban? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Titeket is mindig \u00e9rdekelt, milyen feladata van a betainnak az edz\u00e9s el\u0151tti serkent\u0151kben? 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