{"id":258646,"date":"2019-07-12T08:42:00","date_gmt":"2019-07-12T06:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258646"},"modified":"2023-08-30T16:59:19","modified_gmt":"2023-08-30T14:59:19","slug":"az-eaa-esszencialis-aminosavak-hatasai-forrasai-es-adagolasa","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/az-eaa-esszencialis-aminosavak-hatasai-forrasai-es-adagolasa\/","title":{"rendered":"Az EAA esszenci\u00e1lis aminosavak hat\u00e1sai, forr\u00e1sai \u00e9s adagol\u00e1sa"},"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\/az-eaa-esszencialis-aminosavak-hatasai-forrasai-es-adagolasa\/#Mik_azok_az_aminosavak\" title=\"Mik azok az aminosavak?\">Mik azok az aminosavak?<\/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\/az-eaa-esszencialis-aminosavak-hatasai-forrasai-es-adagolasa\/#Az_esszencialis_aminosavak_hatasai\" title=\"Az esszenci\u00e1lis aminosavak hat\u00e1sai\">Az esszenci\u00e1lis aminosavak hat\u00e1sai<\/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\/az-eaa-esszencialis-aminosavak-hatasai-forrasai-es-adagolasa\/#Az_esszencialis_aminosavak_es_a_sportolok\" title=\"Az esszenci\u00e1lis aminosavak \u00e9s a sportol\u00f3k\">Az esszenci\u00e1lis aminosavak \u00e9s a sportol\u00f3k<\/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\/az-eaa-esszencialis-aminosavak-hatasai-forrasai-es-adagolasa\/#Az_esszencialis_aminosavak_forrasai\" title=\"Az esszenci\u00e1lis aminosavak forr\u00e1sai\">Az esszenci\u00e1lis aminosavak 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\/az-eaa-esszencialis-aminosavak-hatasai-forrasai-es-adagolasa\/#Az_esszencialis_aminosavak_napi_adagja\" title=\"Az esszenci\u00e1lis aminosavak napi adagja\">Az esszenci\u00e1lis aminosavak napi adagja<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Tudj\u00e1tok, mi a k\u00f6z\u00f6s a BCAA-ban \u00e9s az EAA-ban?<\/strong> Olvass\u00e1tok el a cikk\u00fcnket<span style=\"color: #888888;\">, <span style=\"color: #333333;\">mely<\/span><\/span> arr\u00f3l sz\u00f3l, mi\u00e9rt alap \u00e9p\u00edt\u0151elemei a szervezetnek az <strong>esszenci\u00e1lis aminosavak,<\/strong>&nbsp;\u00e9s mi\u00e9rt fontos r\u00e9szei a <strong>sportol\u00f3k \u00e9trendj\u00e9nek<\/strong>. Megtudhatj\u00e1tok, milyen aminosavak az esszenci\u00e1lisak, hogyan adagoljuk \u00e9s haszn\u00e1ljuk \u0151ket <strong>a fitness c\u00e9ljaink el\u00e9r\u00e9se \u00e9rdek\u00e9ben.&nbsp;<\/strong>Az esszenci\u00e1lis aminosavak m\u00e1r szimbolikusan az <strong>\u201eesszencia\u201d<\/strong> sz\u00f3 alapj\u00e1n is arra utalnak, ami azt jelenti, hogy n\u00e9lk\u00fcl\u00f6zhetetlenek sz\u00e1munkra. Miel\u0151tt azonban r\u00e1t\u00e9rn\u00e9nk az egyes <strong>esszenci\u00e1lis aminosavak \u00e9s hat\u00e1saik<\/strong> le\u00edr\u00e1s\u00e1ra, n\u00e9zz\u00fck meg egy\u00fctt alaposabban az <strong>aminosavak jelent\u0151s\u00e9g\u00e9t<\/strong> a test\u00fcnk sz\u00e1m\u00e1ra, illetve azt, hogy milyen fajt\u00e1kat k\u00fcl\u00f6nb\u00f6ztet\u00fcnk meg.<\/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=\"Mik_azok_az_aminosavak\"><\/span>Mik azok az aminosavak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminosavak<\/a><\/span> olyan struktur\u00e1lis elemek, melyek tartalmaznak nitrog\u00e9nt, szenet, hidrog\u00e9nt, oxig\u00e9nt, emellett v\u00e1ltoz\u00f3 sz\u00e1m\u00fa oldals\u00f3 l\u00e1ncok csoportj\u00e1t, melyet <strong>peptidek \u00e9s feh\u00e9rj\u00e9k alkotnak<\/strong>. A <strong>tiszta tests\u00faly 75 %<\/strong>-\u00e1t, valamint az izmok \u00e9s a sz\u00edvizm 95 %-\u00e1t teszik ki. Mindemellett a <strong>hormonok \u00e9s neurotranszmitterek 100 %<\/strong>-a aminosavakb\u00f3l j\u00f6n l\u00e9tre. <span style=\"color: #ff6600;\">[3]<\/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-851155398_2.jpg\" alt=\"Az aminosavak adagol\u00e1sa \u00e9s hat\u00e1sa\" width=\"843\" height=\"562\" title=\"Az aminosavak adagol\u00e1sa \u00e9s hat\u00e1sa\"\/><\/figure><\/div>\n\n\n\n<p>A DNS\u00fcnkbe <strong>20 aminosav<\/strong> van bek\u00f3dolva, melyek r\u00e9szt vesznek a feh\u00e9rj\u00e9k szint\u00e9zis\u00e9ben, illetve ezekb\u0151l&nbsp;<strong>9 esszenci\u00e1lis<\/strong> aminosav. Ez azt jelenti, hogy a kilenc esszenci\u00e1lis aminosavat (angolul <strong>essencial amino acid vagy EAA<\/strong>) az \u00e9trend\u00fcnkb\u0151l, vagy t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban kell bevinn\u00fcnk a szervezet\u00fcnkbe. <span style=\"color: #ff6600;\">[1]<\/span> Az aminosavakat <strong>esszenci\u00e1lisakra \u00e9s nem esszenci\u00e1lisakra<\/strong> osztjuk fel, esetlegesen ismer\u00fcnk m\u00e9g <strong>felt\u00e9telesen esszenci\u00e1lis<\/strong> aminosavakat is. Ha a testb\u0151l hi\u00e1nyzik egy esszenci\u00e1lis vagy nem esszenci\u00e1lis aminosav, a marad\u00e9k <strong>19 aminosav gyakorlatilag haszn\u00e1lhatatlan<\/strong>. Katabolikuss\u00e1 v\u00e1lnak, ami a nitrog\u00e9n egyens\u00faly negat\u00edv \u00e9rt\u00e9k\u0171 felboml\u00e1s\u00e1hoz vezet. <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>Az <span style=\"color: #ff6600;\"><a title=\"esszenci\u00e1lis aminosav komplex EAA-GymBeam\" href=\"https:\/\/gymbeam.hu\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">esszenci\u00e1lis aminosavak<\/a><\/span> k\u00f6z\u00e9 tartozik <span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>hisztidin<\/li><li>izoleucin<\/li><li>leucin<\/li><li>lizin<\/li><li>metionin<\/li><li>fenil-alanin<\/li><li>treonin<\/li><li>triptof\u00e1n<\/li><li>valin<\/li><\/ul>\n\n\n\n<p>Az esszenci\u00e1lis aminosavak a <strong>t\u00edpusukt\u00f3l \u00e9s kort\u00f3l<\/strong> is k\u00fcl\u00f6nb\u00f6znek egym\u00e1st\u00f3l. Ez\u00e9rt n\u00e9h\u00e1ny szakember csak <strong>8 aminosavat<\/strong> tart esszenci\u00e1lisnak, a hisztidint nem sorolj\u00e1k ebbe a csoportba. A tudom\u00e1nyos vil\u00e1g t\u00falnyom\u00f3 r\u00e9sze azonban <strong>9 esszenci\u00e1lis aminosavval<\/strong> dolgozik, bele\u00e9rtve a hisztidint is. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<p>&nbsp;<\/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\/62072965_2211116235676744_3256649159666565120_o_2.jpg\" alt=\"Aminosavak t\u00edpusai - EAA esszenci\u00e1lis aminosavak, nem esszenci\u00e1lis aminosavak\" width=\"843\" height=\"562\" title=\"Aminosavak t\u00edpusai - EAA esszenci\u00e1lis aminosavak, nem esszenci\u00e1lis aminosavak\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>A <strong>nem esszenci\u00e1lis aminosavak<\/strong> olyanok, melyeket a test \u00f6n\u00e1ll\u00f3an is k\u00e9pes l\u00e9trehozni, m\u00e9g ha az \u00e9trend\u00fcnkb\u0151l nem is jutunk hozz\u00e1juk. Az olyan aminosavakat soroljuk ide, mint az alanin, arginin, aszparagin, aszparaginsav, cisztein, glutaminsav, glutamin, glicin, prolin, szerin \u00e9s tirozin. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>felt\u00e9telesen esszenci\u00e1lis aminosavak<\/strong> \u00e1ltal\u00e1ban nem esszenci\u00e1lisak, ha a test nincs betegs\u00e9gnek vagy stressznek kit\u00e9ve. Ebbe a kateg\u00f3ri\u00e1ba tartozik az <a href=\"https:\/\/gymbeam.hu\/arginin\" class=\"ek-link\">arginin<\/a>, cisztein, <a href=\"https:\/\/gymbeam.hu\/glutamin\" class=\"ek-link\">glutamin<\/a>, tirozin, glicin, ornitin, prolin \u00e9s szerin. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Az_esszencialis_aminosavak_hatasai\"><\/span>Az esszenci\u00e1lis aminosavak hat\u00e1sai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az<span style=\"color: #ff6600;\"> <a title=\"esszenci\u00e1lis aminosav komplex EAA-GymBeam\" href=\"https:\/\/gymbeam.hu\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">esszenci\u00e1lis aminosavak <\/a><\/span>\u00e9s a t\u00f6bbi aminosav k\u00f6zti alap k\u00fcl\u00f6nbs\u00e9g abban rejlik, hogy sz\u00fcks\u00e9ges-e \u0151ket<strong> k\u00fcls\u0151 forr\u00e1sokb\u00f3l bevinn\u00fcnk<\/strong>. Ez azt jelenti, hogy az <strong>\u00e9trend\u00fcnknek kiegyens\u00falyozottnak<\/strong> kellene lenni, melyben az \u00f6sszes esszenci\u00e1lis aminosavat p\u00f3tolnunk kellene. <strong>Mi\u00e9rt?<\/strong> Ezt is megmagyar\u00e1zzuk az emberi test <strong>egyes konkr\u00e9t esszenci\u00e1lis aminosavainak hat\u00e1sain<\/strong> kereszt\u00fcl.<\/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. Lizin<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/blog\/lizin-egy-gyogyito-hatasu-csodaszer\/\" target=\"_blank\" aria-label=\"lizin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lizin<\/a> fontos szerepet j\u00e1tszik <strong>az izom\u00e9p\u00edt\u00e9sben<\/strong>, a csontok er\u0151ss\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9ben, a s\u00e9r\u00fcl\u00e9sek vagy m\u0171t\u00e9tek ut\u00e1ni regener\u00e1ci\u00f3ban. Emellett <strong>szab\u00e1lyozza a test hormonjainak<\/strong>, ellenanyagainak \u00e9s enzimeinek<strong> termel\u00e9s\u00e9t<\/strong>. Lehetnek <strong>v\u00edrusellenes hat\u00e1sai<\/strong> is, \u00e9s sz\u00fcks\u00e9ges az energiatermel\u00e9sn\u00e9l, az immunfunkci\u00f3k m\u0171k\u00f6d\u00e9s\u00e9n\u00e9l, valamint a kollag\u00e9n \u00e9s elasztin termel\u00e9s\u00e9n\u00e9l is. <span style=\"color: #ff6600;\">[5] [6]<\/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\/60258101_2164206990367669_3117578728507441152_o_2.jpg\" alt=\"Az alapvet\u0151 aminosavak \u00e9s ezek hat\u00e1sa a n\u00f6veked\u00e9sre \u00e9s az izom\u00e9p\u00edt\u00e9sre\" width=\"843\" height=\"562\" title=\"Az alapvet\u0151 aminosavak \u00e9s ezek hat\u00e1sa a n\u00f6veked\u00e9sre \u00e9s az izom\u00e9p\u00edt\u00e9sre\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Hisztidin<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #333333;\">A hisztidin <strong>el\u0151seg\u00edti a n\u00f6veked\u00e9st<\/strong>, a v\u00e9rsejtek termel\u00e9s\u00e9t \u00e9s a sz\u00f6vetek gy\u00f3gyul\u00e1s\u00e1t. Szint\u00e9n seg\u00edt meg\u0151rizni az idegsejtek f\u00f6l\u00f6tt tal\u00e1lhat\u00f3 speci\u00e1lis v\u00e9d\u0151burkot, melyet mielinburoknak neveznek. A test a hisztidint hisztaminn\u00e1 metaboliz\u00e1lja, mely <strong>n\u00e9lk\u00fcl\u00f6zhetetlen az immunrendszer, a reprodukt\u00edv rendszer \u00e9s az em\u00e9szt\u00e9s sz\u00e1m\u00e1ra<\/strong>. A kutat\u00e1sok eredm\u00e9nyei, melyben t\u00fals\u00falyos n\u0151k vettek r\u00e9szt, arra utalnak, hogy a hisztidin kieg\u00e9sz\u00edt\u00e9se cs\u00f6kkentheti a BMI-t \u00e9s az inzulinrezisztenci\u00e1t. A hisztidin hi\u00e1nya an\u00e9mi\u00e1t \u00e9s alacsony v\u00e9rmennyis\u00e9get okozhat a vesebetegs\u00e9gekkel, vagy artritisszel k\u00fczd\u0151 p\u00e1ciensekn\u00e9l.&nbsp;<span style=\"color: #ff6600;\">[5] [7] [8]<\/span><\/span><\/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. Treonin<\/h3>\n\n\n\n<p>A treonin n\u00e9lk\u00fcl\u00f6zhetetlen <strong>az eg\u00e9szs\u00e9ges b\u0151r \u00e9s a fogak sz\u00e1m\u00e1ra<\/strong>, mivel r\u00e9sz\u00e9t k\u00e9pezi a fogzom\u00e1ncnak, kollag\u00e9nnek \u00e9s az elasztinnak is. Seg\u00edt <strong>a zs\u00edrok metabolizmus\u00e1n\u00e1l<\/strong> \u00e9s hat\u00e9kony lehet az em\u00e9szt\u00e9si zavarokkal, szorong\u00e1ssal \u00e9s enyhe depresszi\u00f3val k\u00fczd\u0151 emberekn\u00e9l. <span style=\"color: #ff6600;\">[5] [9]<\/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\">4. Metionin<\/h3>\n\n\n\n<p>A metionin a <strong>cisztein nem esszenci\u00e1lis aminosavval<\/strong> egy\u00fctt <strong>a b\u0151r \u00e9s a haj eg\u00e9szs\u00e9ge \u00e9s rugalmass\u00e1ga sz\u00e1m\u00e1ra<\/strong> l\u00e9nyeges. A metionin emellett seg\u00edt meg\u0151rizni az er\u0151s \u00e9s szil\u00e1rd k\u00f6rm\u00f6ket is. Hozz\u00e1j\u00e1rul<strong> a szel\u00e9n<\/strong> \u00e9s a cink <strong>megfelel\u0151 felsz\u00edv\u00f3d\u00e1s\u00e1hoz<\/strong>, valamint az olyan neh\u00e9zf\u00e9mek elt\u00e1vol\u00edt\u00e1s\u00e1hoz is, mint az \u00f3lom \u00e9s a higany. <span style=\"color: #ff6600;\">[5] [10]<\/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\">5. Valin<\/h3>\n\n\n\n<p>A valin <strong>a ment\u00e1lis eg\u00e9szs\u00e9g<\/strong>, az izmok koordin\u00e1ci\u00f3ja \u00e9s az \u00e9rzelmi nyugalom meg\u0151rz\u00e9se <strong>sz\u00e1m\u00e1ra<\/strong> esszenci\u00e1lis. A sportol\u00f3k a valint <strong>az izmok n\u00f6veked\u00e9se, a sz\u00f6vetek regener\u00e1ci\u00f3ja<\/strong> \u00e9s az energia p\u00f3tl\u00e1sa miatt eg\u00e9sz\u00edtik ki. A hi\u00e1nya <strong>alvatlans\u00e1got \u00e9s a ment\u00e1lis funkci\u00f3k cs\u00f6kken\u00e9s\u00e9hez<\/strong> vezethet. <span style=\"color: #ff6600;\">[5] [11]<\/span><\/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\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/56673084_2126251860829849_7681938309026676736_n_2.jpg\" alt=\"A BCAA - leucin, izoleucin \u00e9s valin - esszenci\u00e1lis aminosavak\" title=\"A BCAA - leucin, izoleucin \u00e9s valin - esszenci\u00e1lis aminosavak\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">6. Izoleucin<\/h3>\n\n\n\n<p>Az izoleucin <strong>a sebek gy\u00f3gyul\u00e1s\u00e1n\u00e1l<\/strong>, az immunrendszer t\u00e1mogat\u00e1s\u00e1n\u00e1l, a v\u00e9rcukorszint szab\u00e1lyoz\u00e1s\u00e1n\u00e1l \u00e9s a hormonok termel\u00e9s\u00e9n\u00e9l seg\u00edt. Els\u0151sorban<strong> az izomsz\u00f6vetekben van jelen<\/strong>, \u00e9s ellen\u0151rzi az energiaszintet. Az id\u0151sebb emberek hajlamosabbak az izoleucin hi\u00e1ny\u00e1ra, mint a fiatalok, ami n\u00e1luk <strong>az izmok mennyis\u00e9g\u00e9nek cs\u00f6kken\u00e9s\u00e9hez \u00e9s reszket\u00e9shez<\/strong> vezethet. <span style=\"color: #ff6600;\">[5] [12]<\/span><\/p>\n\n\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Leucin<\/h3>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a><\/span> fontos aminosav <strong>a feh\u00e9rj\u00e9k szint\u00e9zis\u00e9n\u00e9l<\/strong>. Emellett szab\u00e1lyozza a v\u00e9r cukorszintj\u00e9t is, \u00e9s t\u00e1mogatja <strong>az izmok \u00e9s csontok n\u00f6veked\u00e9s\u00e9t \u00e9s regener\u00e1ci\u00f3j\u00e1t<\/strong>. Szint\u00e9n n\u00e9lk\u00fcl\u00f6zhetetlen a sebek gy\u00f3gyul\u00e1s\u00e1n\u00e1l \u00e9s a n\u00f6veked\u00e9si hormon termel\u00e9s\u00e9n\u00e9l. A leucin hi\u00e1nya <strong>b\u0151rprobl\u00e9m\u00e1khoz, hajhull\u00e1shoz \u00e9s f\u00e1radts\u00e1ghoz<\/strong> vezethet. A leucinr\u00f3l t\u00f6bbet is megtudhattok az al\u00e1bbi cikk\u00fcnkb\u0151l: <span style=\"color: #0000ff;\"><span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"A Leucin j\u00f3t\u00e9kony hat\u00e1sa az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra\" href=\"https:\/\/gymbeam.hu\/blog\/a-leucin-jotekony-hatasa-az-izomnovekedesre-es-a-regeneraciora-nezve\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">A Leucin j\u00f3t\u00e9kony hat\u00e1sa az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra<\/a>&nbsp;<\/span><\/span><span style=\"color: #ff6600;\">[5] [13]<\/span><\/p>\n\n\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A leucin, izoleucin \u00e9s a valin<\/strong> a sz\u00e9t\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak k\u00f6z\u00e9 tartoznak, melyeket<span style=\"color: #ff6600;\"> <a title=\"BCAA aminosavak GymBeam\" href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a><\/span> n\u00e9ven is ismerhettek. Azoknak a testben speci\u00e1lis feladataik vannak, <strong>bele\u00e9rtve a feh\u00e9rj\u00e9k szint\u00e9zis\u00e9t<\/strong>, az energiatermel\u00e9st, \u00e9s m\u00e1s aminosavak form\u00e1l\u00e1s\u00e1t. Ha \u00e9rdekel titeket a BCAA, olvass\u00e1tok el a cikk\u00fcnket: <span style=\"color: #ff6600;\"><a title=\"A BCAA hat\u00e1sa a testedre\" href=\"https:\/\/gymbeam.hu\/blog\/a-bcaa-hatasa-a-testedre\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">A BCAA hat\u00e1sa a testedre.<\/a><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Fentil-alanin<\/h3>\n\n\n\n<p>A fenil-alanin seg\u00edti a testet az&nbsp;<strong>aminosavainak<\/strong>, valamint feh\u00e9rj\u00e9k \u00e9s enzimek <strong>felhaszn\u00e1l\u00e1s\u00e1ban&nbsp;<\/strong>is. A test <strong>a fenil-alanint tirozinn\u00e1l alak\u00edtja \u00e1t<\/strong>, ami n\u00e9lk\u00fcl\u00f6zhetetlen <strong>az agy megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez<\/strong>. Emellett a dopamin, epinefrin \u00e9s a neropinefrin neurotranszmitterek el\u0151anyaga is. <strong>A fenil-alanin hi\u00e1nya nagyon ritka<\/strong>, de ekc\u00e9m\u00e1t, f\u00e1radts\u00e1got \u00e9s mem\u00f3riazavarokat okozhat. <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<p>\u00c9rdekess\u00e9g, hogy a <strong>fenilketonuria<\/strong> nev\u0171 genetikai rendelleness\u00e9ggel szenved\u0151 emberek nem k\u00e9pesek a fenil-alanin metaboliz\u00e1ci\u00f3j\u00e1ra. Az ilyen embereknek ez\u00e9rt el kell <strong>ker\u00fclni\u00fck az olyan \u00e9teleket<\/strong>, amelyek t\u00falzott \u00e9rt\u00e9k\u0171 fenil-alanint tartalmaznak.<\/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\">9. Triptof\u00e1n<\/h3>\n\n\n\n<p>A triptof\u00e1n n\u00e9lk\u00fcl\u00f6zhetetlen <strong>a csecsem\u0151k&nbsp; megfelel\u0151 n\u00f6veked\u00e9se szempontj\u00e1b\u00f3l<\/strong>, valamint alapvet\u0151 anyagag\u00e9nt szolg\u00e1l&nbsp; a szerotonin \u00e9s a melatonin k\u00e9pz\u0151d\u00e9s\u00e9n\u00e9l. A szerotonin egy neurotranszmitter, mely <strong>szab\u00e1lyozza az \u00e9tv\u00e1gyat, alv\u00e1st, hangulatot<\/strong> \u00e9s a f\u00e1jdalmat. A melatonin szint\u00e9n szab\u00e1lyozza az alv\u00e1st \u00e9s <strong>t\u00f6bb alv\u00e1st el\u0151seg\u00edt\u0151 anyag<\/strong> r\u00e9sz\u00e9t is k\u00e9pezi. <span style=\"color: #ff6600;\">[5] [16]<\/span><\/p>\n\n\n\n<p>Egy kutat\u00e1s azt \u00e1ll\u00edtja, hogy a <a href=\"https:\/\/gymbeam.hu\/l-tryptophan-gymbeam.html\" target=\"_blank\" aria-label=\"triptof\u00e1n (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triptof\u00e1n<\/a> kieg\u00e9sz\u00edt\u00e9se <strong>jav\u00edthatja az \u00e9rzelmek feldolgoz\u00e1s\u00e1t<\/strong> az eg\u00e9szs\u00e9ges n\u0151kn\u00e9l. A hi\u00e1nya azonban <strong>pellagr\u00e1t okoz<\/strong>, mely egy olyan betegs\u00e9g, ami demenci\u00e1hoz, b\u0151rki\u00fct\u00e9sekhez \u00e9s em\u00e9szt\u00e9si probl\u00e9m\u00e1khoz vezethet. <span style=\"color: #ff6600;\">[5] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/eaa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a><\/span> fentiekben le\u00edrt hat\u00e1saib\u00f3l l\u00e1thatjuk, hogy az esszenci\u00e1lis aminosavak megalapozz\u00e1k <strong>az eg\u00e9szs\u00e9get \u00e9s a szervezet megfelel\u0151 funkci\u00f3it<\/strong>. M\u00e9g ha az aminosavak a leggyakrabban <strong>a n\u00f6veked\u00e9ssel \u00e9s<\/strong> a sportol\u00f3kn\u00e1l <strong>az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9vel<\/strong> vannak \u00f6sszek\u00f6tve, a test enn\u00e9l sokkal ink\u00e1bb f\u00fcgg t\u0151l\u00fck. Ez az oka annak, mi\u00e9rt <strong>nem szabadna megfeledkezn\u00fcnk a bevitel\u00fckr\u0151l az \u00e9trend\u00fcnk \u00e1ltal.<\/strong> A hi\u00e1nya ugyanis <strong>negat\u00edv hat\u00e1ssal lehet a teljes eg\u00e9szs\u00e9gi \u00e1llapotunkra<\/strong>, bele\u00e9rtve az idegrendszert, a reprodukt\u00edv&nbsp; rendszert, immunrendszert \u00e9s az em\u00e9szt\u0151rendszert.<\/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=\"Az_esszencialis_aminosavak_es_a_sportolok\"><\/span>Az esszenci\u00e1lis aminosavak \u00e9s a sportol\u00f3k<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">esszenci\u00e1lis aminosavak<\/a><\/span> egyik kulcsszerepe az izmok n\u00f6veked\u00e9s\u00e9re kifejtett hat\u00e1suk. Az EAA t\u00f6bb aminosava is <strong>r\u00e9szt vesz a feh\u00e9rjeszint\u00e9zisben<\/strong>, \u00e9s nemcsak a BCAA esszenci\u00e1lis aminosavak. Ezt az <strong>mTORC1 p\u00e1lya aktiv\u00e1l\u00e1si<\/strong> k\u00e9pess\u00e9g\u00fcknek k\u00f6sz\u00f6nhet\u0151en teszik. Ha \u00e9rdekl\u0151dsz a fitness ir\u00e1nt, lehet hallott\u00e1l m\u00e1r az <strong>mTOR feh\u00e9rj\u00e9r\u0151l<\/strong>, mely hat\u00e9konyan serkenti a feh\u00e9rjeszint\u00e9zist. Az MTORC1-be nemcsak az mTOR tartozik, de tov\u00e1bbi m\u00e1s folyamatok is, melyek <strong>\u00f6sszef\u00fcgg\u00e9sben \u00e1llnak az izomfeh\u00e9rj\u00e9k szint\u00e9zis\u00e9vel<\/strong>. <span style=\"color: #ff6600;\">[20]<\/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\/60518986_2179034205551614_8699734863986556928_o_2.jpg\" alt=\"Az esszenci\u00e1lis aminosavak \u00e9s a sportol\u00f3k\" width=\"843\" height=\"562\" title=\"Az esszenci\u00e1lis aminosavak \u00e9s a sportol\u00f3k\"\/><\/figure><\/div>\n\n\n\n<p>Az mTORC1 p\u00e1lya ellen\u0151rzi a csontizomzat <strong>anabolikus \u00e9s katabolikus jelz\u0151rendszer\u00e9t<\/strong>, szab\u00e1lyozza <strong>az izmok n\u00f6veked\u00e9s\u00e9t \u00e9s sz\u00e9tboml\u00e1s\u00e1t<\/strong>. Ezt az a kutat\u00e1s is bizony\u00edtotta, mely kimutatta, hogy <strong>az esszenci\u00e1lis aminosavak<\/strong> kieg\u00e9sz\u00edt\u00e9se <strong>az ellen\u00e1ll\u00e1st fejleszt\u0151 edz\u00e9ssel<\/strong> pozit\u00edv hat\u00e1ssal van <strong>a feh\u00e9rj\u00e9k szint\u00e9zis\u00e9nek serkent\u00e9s\u00e9re<\/strong>, \u00f6sszehasonl\u00edtva csup\u00e1n csak az edz\u00e9ssel. <span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez l\u00e9nyeg\u00e9ben azt jelenti, hogy az EAA hozz\u00e1j\u00e1rulhat a fitness c\u00e9ljaid <strong>sikereinek maximaliz\u00e1l\u00e1s\u00e1hoz<\/strong> azzal, hogy serkentik az izomfeh\u00e9rj\u00e9k szint\u00e9zis\u00e9t. Ez pedig az <strong>izmok n\u00f6veked\u00e9s\u00e9hez<\/strong> vezet, vagy legal\u00e1bbis megg\u00e1tolja az izomt\u00f6meg elveszt\u00e9s\u00e9t.<\/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=\"Az_esszencialis_aminosavak_forrasai\"><\/span>Az esszenci\u00e1lis aminosavak forr\u00e1sai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mivel a test\u00fcnk <strong>nem k\u00e9pes esszenci\u00e1lis aminosavakat termelni<\/strong>, fontos, hogy az \u00e9trend\u00fcnkb\u0151l p\u00f3toljuk \u0151ket. Szerencs\u00e9re <strong>rengeteg k\u00f6nnyen beszerezhet\u0151 \u00e9lelmiszer<\/strong> l\u00e9tezik, melyek elegend\u0151 mennyis\u00e9g\u0171 esszenci\u00e1lis aminosavat tartalmaznak. Azokat az \u00e9teleket, melyekben az \u00f6sszes <strong>9 esszenci\u00e1lis aminosavat<\/strong> megtal\u00e1lhatjuk, <strong>komplex feh\u00e9rj\u00e9knek<\/strong> is nevezz\u00fck. K\u00f6z\u00e9j\u00fck tartozik a h\u00fas, halak \u00e9s tenger gy\u00fcm\u00f6lcsei, baromfi, toj\u00e1s \u00e9s tejterm\u00e9kek. <strong>A n\u00f6v\u00e9nyi forr\u00e1sok<\/strong> k\u00f6z\u00fcl a teljes esszenci\u00e1lis aminosav felhozatalt a sz\u00f3ja, quinoa \u00e9s a hajdina tartalmazza. A tov\u00e1bbi n\u00f6v\u00e9nyi forr\u00e1sok, mint a di\u00f3f\u00e9l\u00e9k, vagy a h\u00fcvelyesek <strong>nem tartoznak a komplex feh\u00e9rj\u00e9k k\u00f6z\u00e9<\/strong>, mivel egy vagy t\u00f6bb esszenci\u00e1lis aminosav hi\u00e1nyzik bel\u0151l\u00fck.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a <strong>veg\u00e1nok<\/strong> k\u00f6z\u00e9 tartozol \u00e9s az \u00e9trended v\u00e1ltozatos, biztos\u00edthatod a tested sz\u00e1m\u00e1ra az \u00f6sszes esszenci\u00e1lis aminosav megfelel\u0151 bevitt mennyis\u00e9g\u00e9t. P\u00e9ld\u00e1ul v\u00e1logathatsz k\u00fcl\u00f6nb\u00f6z\u0151 h\u00fcvelyesek, mogyor\u00f3f\u00e9l\u00e9k \u00e9s magvak k\u00f6z\u00fcl, de a z\u00f6lds\u00e9gek is seg\u00edthetnek biztos\u00edtani a napi elegend\u0151 mennyis\u00e9g\u0171 bevitt esszenci\u00e1lis aminosavat <strong>b\u00e1rmif\u00e9le \u00e1llati eredet\u0171 term\u00e9kek jelenl\u00e9te n\u00e9lk\u00fcl<\/strong>. Term\u00e9szetesen b\u00e1rmikor p\u00f3tolhatod <span style=\"color: #ff6600;\"><a title=\"esszenci\u00e1lis aminosav komplex EAA-GymBeam\" href=\"https:\/\/gymbeam.hu\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"text-decoration: underline; color: #ff6600;\">EAA<\/span><\/a> <\/span>t\u00e1pl\u00e1l\u00e9k kieg\u00e9sz\u00edt\u0151k seg\u00edts\u00e9g\u00e9vel is. <span style=\"color: #ff6600;\">[17]<\/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-1145991311_2.jpg\" alt=\"Az esszenci\u00e1lis aminosavak forr\u00e1sai\" width=\"843\" height=\"567\" title=\"Az esszenci\u00e1lis aminosavak forr\u00e1sai\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Az al\u00e1bbi t\u00e1bl\u00e1zatban l\u00e1that\u00f3 <strong>az esszenci\u00e1lis aminosavak \u00e9s azok forr\u00e1sainak<\/strong> \u00e1ttekint\u00e9se. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\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><strong>Esszenci\u00e1lis aminosavak<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Forr\u00e1s<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">h\u00fas, toj\u00e1s, sz\u00f3ja, feketebab, quinoa, t\u00f6kmag<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hisztidin<\/td><td class=\"has-text-align-center\" data-align=\"center\">h\u00fas, halak, baromfi, di\u00f3f\u00e9l\u00e9k, magvak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treonin<\/td><td class=\"has-text-align-center\" data-align=\"center\">cottage cheese, b\u00fazacs\u00edra<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Metionin<\/td><td class=\"has-text-align-center\" data-align=\"center\">toj\u00e1s, magvak, di\u00f3f\u00e9l\u00e9k<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valin<\/td><td class=\"has-text-align-center\" data-align=\"center\">sz\u00f3ja, sajt, mogyor\u00f3, gomb\u00e1k, magvak, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/zoldseg\/\" class=\"ek-link\">z\u00f6lds\u00e9g<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izoleucin<\/td><td class=\"has-text-align-center\" data-align=\"center\">h\u00fas, halak, baromfi, toj\u00e1st, sajt, lencse, di\u00f3f\u00e9l\u00e9k \u00e9s magvak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leucin<\/td><td class=\"has-text-align-center\" data-align=\"center\">tejterm\u00e9kek, sz\u00f3ja, h\u00fcvelyesek<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenilalanin<\/td><td class=\"has-text-align-center\" data-align=\"center\">tejterm\u00e9kek, h\u00fas, sz\u00f3ja, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/halak\/\" class=\"ek-link\">halak<\/a>, bab, di\u00f3f\u00e9l\u00e9k<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Triptof\u00e1n<\/td><td class=\"has-text-align-center\" data-align=\"center\">b\u00fazacs\u00edra, cottage cheese, <a href=\"https:\/\/gymbeam.hu\/blog\/tag\/csirke\/\" class=\"ek-link\">csirke <\/a>\u00e9s pulykah\u00fas<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Az_esszencialis_aminosavak_napi_adagja\"><\/span>Az esszenci\u00e1lis aminosavak napi adagja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Most teh\u00e1t m\u00e1r tudj\u00e1tok, hogy a sportol\u00f3k sz\u00e1m\u00e1ra fontos az <span style=\"color: #ff6600;\"><a title=\"esszenci\u00e1lis aminosav komplex EAA-GymBeam\" href=\"https:\/\/gymbeam.hu\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"text-decoration: underline; color: #ff6600;\">EAA<\/span><\/a><\/span>, \u00e9s <strong>nemcsak az eg\u00e9szs\u00e9g miatt<\/strong>, de a fitness c\u00e9lok el\u00e9r\u00e9se \u00e9rdek\u00e9ben is. Az esszenci\u00e1lis aminosavak aj\u00e1nlott napi adagol\u00e1s\u00e1t az <strong>Eg\u00e9szs\u00e9g\u00fcgyi Vil\u00e1gszervezet<\/strong> az al\u00e1bbiak szerint hat\u00e1rozta meg <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<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><strong>Esszenci\u00e1lis aminosavak<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>mg\/kg tests\u00faly<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>mg 70 kg-os szem\u00e9ly sz\u00e1m\u00e1ra<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hisztidin<\/td><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">700<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izoleucin<\/td><td class=\"has-text-align-center\" data-align=\"center\">20<\/td><td class=\"has-text-align-center\" data-align=\"center\">1400<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leucin<\/td><td class=\"has-text-align-center\" data-align=\"center\">39<\/td><td class=\"has-text-align-center\" data-align=\"center\">2730<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">30<\/td><td class=\"has-text-align-center\" data-align=\"center\">2100<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Metionin + cisztein<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,4 + 4,1 (\u00f6sszesen 15)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1050 (\u00f6sszesen)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenil-alanin + tirozin<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 (\u00f6sszesen)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1750 (\u00f6sszesen)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treonin<\/td><td class=\"has-text-align-center\" data-align=\"center\">15<\/td><td class=\"has-text-align-center\" data-align=\"center\">1050<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Triptof\u00e1n<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">280<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valin<\/td><td class=\"has-text-align-center\" data-align=\"center\">26<\/td><td class=\"has-text-align-center\" data-align=\"center\">1820<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>A cikk\u00fcnkben igyekezt\u00fcnk mindent \u00f6sszefoglalni, amit <strong>a sportol\u00f3knak az EAA-r\u00f3l tudniuk kell<\/strong>. Ezek az esszenci\u00e1lis aminosavak jelentik a megold\u00e1st&nbsp;<strong>&nbsp;az eg\u00e9szs\u00e9g \u00e9s az \u00e1h\u00edtott testalkat sz\u00e1m\u00e1ra<\/strong>. \u00cdrj\u00e1tok meg nek\u00fcnk kommentben azt, hogy&nbsp; ti leggyakrabban milyen forr\u00e1sokb\u00f3l juttok hozz\u00e1 az EAA-hoz. Ha \u00fagy gondolj\u00e1tok, hogy \u00e9rdekes volt sz\u00e1motokra ez a cikk, \u00e9s szeretn\u00e9tek, hogy m\u00e1sokhoz is eljusson,<strong> ne habozzatok \u00e9s t\u00e1mogass\u00e1tok a megoszt\u00e1sotokkal.<\/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\/bcaas\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\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\/complex-amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Amino 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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tudj\u00e1tok, mi a k\u00f6z\u00f6s a BCAA-ban \u00e9s az EAA-ban? Olvass\u00e1tok el a cikk\u00fcnket, mely arr\u00f3l sz\u00f3l, mi\u00e9rt \u00e9p\u00edt\u0151elemei a testnek az esszenci\u00e1lis aminosavak, \u00e9s mi\u00e9rt k\u00e9pezik fontos r\u00e9sz\u00e9t a sportol\u00f3k \u00e9trendj\u00e9nek. Megtudhatj\u00e1tok, milyen aminosavak az esszenci\u00e1lisak, hogyan adagoljuk \u00e9s fogyasszuk \u0151ket a fitness c\u00e9ljaink el\u00e9r\u00e9se \u00e9rdek\u00e9ben.<\/p>\n","protected":false},"author":25,"featured_media":109318,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[6216,7188,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-258646","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-aminosav","9":"tag-izomtomeg-noveles","10":"tag-taplalekkiegeszitok","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>Az EAA esszenci\u00e1lis aminosavak hat\u00e1sai, forr\u00e1sai \u00e9s adagol\u00e1sa - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Tudj\u00e1tok, mi a k\u00f6z\u00f6s a BCAA-ban \u00e9s az EAA-ban? 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