{"id":258661,"date":"2019-07-20T09:19:00","date_gmt":"2019-07-20T07:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258661"},"modified":"2023-08-04T11:49:11","modified_gmt":"2023-08-04T09:49:11","slug":"esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/","title":{"rendered":"Esencijalne aminokiseline EAA i njihovi u\u010dinci, izvori i doziranje"},"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.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/#Sto_su_aminokiseline\" title=\"\u0160to su aminokiseline?\">\u0160to su aminokiseline?<\/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.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/#Esencijalne_aminokiseline_i_njihovi_ucinci\" title=\"Esencijalne aminokiseline i njihovi u\u010dinci\">Esencijalne aminokiseline i njihovi u\u010dinci<\/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.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/#Esencijalne_aminokiseline_i_sportasi\" title=\"Esencijalne aminokiseline i sporta\u0161i\">Esencijalne aminokiseline i sporta\u0161i<\/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.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/#Izvori_esencijalnih_aminokiselina\" title=\"Izvori esencijalnih aminokiselina\">Izvori esencijalnih aminokiselina<\/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.hr\/blog\/esencijalne-aminokiseline-eaa-i-njihovi-ucinci-izvori-i-doziranje\/#Dnevna_doza_esencijalnih_aminokiselina\" title=\"Dnevna doza esencijalnih aminokiselina\">Dnevna doza esencijalnih aminokiselina<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Esencijalne aminokiseline ve\u0107 simboli\u010dki prema rije\u010di <strong>\u201cesencija\u201d<\/strong> ukazuju na to da su za nas neophodne. Prije nego \u0161to do\u0111emo do pojedinih <strong>esencijalnih aminokiselina i njihovih u\u010dinaka,<\/strong> pogledajmo bli\u017ee <strong>va\u017enost aminokiselina<\/strong> za na\u0161e tijelo i njihovu podjelu.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_su_aminokiseline\"><\/span>\u0160to su aminokiseline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/aminokiseline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Aminokiseline<\/a> su strukturalne jedinice koje sadr\u017ee du\u0161ik, ugljik, vodik, kisik zajedno s varijabilnom skupinom bo\u010dnih lanaca koje t<strong>vore peptidi i proteini<\/strong>. Predstavljaju <strong>75 % \u010diste tjelesne mase,<\/strong> 95 % mi\u0161i\u0107a, uklju\u010duju\u0107i sr\u010dani mi\u0161i\u0107. Osim toga, upravo iz aminokiselina je stvoreno <strong>100 % hormona, neurotransmitera<\/strong>. <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-851155398_2.jpg\" alt=\"Amino kiseline i njihovi u\u010dinci odvajanje\" width=\"843\" height=\"562\" title=\"Amino kiseline i njihovi u\u010dinci odvajanje\"\/><\/figure>\n<\/div>\n\n\n<p>U na\u0161oj DNA kodirano je <strong>20 aminokiselina<\/strong> uklju\u010denih u sintezu proteina, <strong>od kojih je 9 esencijalnih.<\/strong> To zna\u010di da devet esencijalnih aminokiselina (engleski <strong>essential amino acid ili EAA<\/strong>) mora biti uneseno iz prehrane ili dodataka prehrani. <span style=\"color: #ff6600;\">[1]<\/span> Aminokiseline se dijele na <strong>esencijalne i neesencijalne<\/strong>, eventualno <strong>uvjetno esencijalne aminokiseline<\/strong>. Ako u tijelu nedostaje jedna esencijalna ili neesencijalna aminokiselina, preostalih <strong>19 aminokiselina prakti\u010dki je neupotrebljivo<\/strong>. One postaju kataboli\u010dne, \u0161to dovodi do negativne ravnote\u017ee du\u0161ika. <span style=\"color: #ff6600;\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111u <a title=\"Esencijalne aminokiseline EAA - GymBeam\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">esencijalne aminokiseline<\/a> spadaju <span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>histidin<\/li>\n\n\n\n<li>izoleucin<\/li>\n\n\n\n<li>leucin<\/li>\n\n\n\n<li>lizin<\/li>\n\n\n\n<li>metionin<\/li>\n\n\n\n<li>fenilalanin<\/li>\n\n\n\n<li>treonin<\/li>\n\n\n\n<li>triptofan<\/li>\n\n\n\n<li>valin<\/li>\n<\/ul>\n\n\n\n<p>Esencijalne aminokiseline razlikuju se ovisno <strong>o vrsti i starosti<\/strong>. Zato neki stru\u010dnjaci smatraju esencijalnima samo<strong> 8 aminokiselina<\/strong>, bez histidina. Ve\u0107ina&nbsp; znanstvene zajednice radi s brojem <strong>9 esencijalnih aminokiselina<\/strong>, uklju\u010duju\u0107i histidin. <span style=\"color: #ff6600;\">[3] <\/span><\/p>\n\n\n\n<p>&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\/62072965_2211116235676744_3256649159666565120_o_2.jpg\" alt=\"Vrste aminokiselina - esencijalne aminokiseline EAA, ne-esencijalne aminokiseline\" width=\"843\" height=\"562\" title=\"Vrste aminokiselina - esencijalne aminokiseline EAA, ne-esencijalne aminokiseline\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong>Neesencijalne aminokiseline <\/strong>su one koje tijelo mo\u017ee proizvesti samo, \u010dak i kad ih ne unosi putem prehrane. Ovdje uvr\u0161tavamo alanin, arginin, asparagin, asparaginsku kiselinu, cistein, glutaminsku kiselinu, glutamin, glicin, prolin, serin i 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><strong>Uvjetno esencijalne aminokiseline<\/strong> nisu obi\u010dno esencijalne ukoliko tijelo nije izlo\u017eeno bolesti ili stresu. U ovu kategoriju pripadaju <a href=\"https:\/\/gymbeam.hr\/arginin\" class=\"ek-link\">arginin<\/a>, cistein, <a href=\"https:\/\/gymbeam.hr\/glutamin\" class=\"ek-link\">glutamin<\/a>, tirozin, glicin, ornitin, prolin i serin.<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    <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=\"29080,3734,28784,3810,33457,6454,3807,3425,30713,6626,42874\" ><\/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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Esencijalne_aminokiseline_i_njihovi_ucinci\"><\/span>Esencijalne aminokiseline i njihovi u\u010dinci<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osnovna razlika izme\u0111u <a title=\"Esencijalne aminokiseline EAA - GymBeam\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">esencijalnih aminokiselina<\/a> i ostalih aminokiselina je ta&nbsp; da ih trebamo <strong>unositi iz eksternih izvora<\/strong>. To zna\u010di da bi na\u0161 <strong>jelovnik trebao biti uravnote\u017een<\/strong> i nadopunjen svakom od esencijalnih aminokiselina. <strong>Za\u0161to?<\/strong> Objasnit \u0107emo to na pojedina\u010dnim <strong>u\u010dincima pojedinih esencijalnih aminokiselina<\/strong> u ljudskom tijelu.<\/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 is-style-default\">1. Lizin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/lizin-cudo-koje-lijeci\/\" target=\"_blank\" aria-label=\"Lizin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Lizin<\/a> igra va\u017enu ulogu <strong>kod izgradnje mi\u0161i\u0107a,<\/strong> odr\u017eavanja \u010dvrsto\u0107e kostiju, regeneraciji nakon ozljede ili kirur\u0161kog zahvata. Istovremeno <strong>regulira stvaranje hormona, <\/strong>antitijela i enzima u tijelu. Mo\u017ee imati i <strong>antivirusne u\u010dinke<\/strong> te je potreban za stvaranje energije, imunolo\u0161ku funkciju i stvaranje kolagena i elastina. <span style=\"color: #ff6600;\">[5] [6] <\/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\/60258101_2164206990367669_3117578728507441152_o_2.jpg\" alt=\"Bitne aminokiseline i njihov u\u010dinak na rast i izgradnju mi\u0161i\u0107a\" width=\"843\" height=\"562\" title=\"Bitne aminokiseline i njihov u\u010dinak na rast i izgradnju mi\u0161i\u0107a\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Histidin<\/h3>\n\n\n\n<p>Histidin <strong>olak\u0161ava rast<\/strong>, tvorbu krvnih stanica i <strong>popravak tkiva.<\/strong> Tako\u0111er poma\u017ee u odr\u017eavanju posebnog za\u0161titnog sloja nad \u017eiv\u010danim stanicama nazvanim <strong>mijelinska ovojnica<\/strong>. Tijelo <strong>metabolizira histidin u histamin<\/strong> koji je neophodan za imunitet, reproduktivno zdravlje i probavu. Rezultati studije koja je uklju\u010divala \u017eene s pretilo\u0161\u0107u sugeriraju da dodaci histidina <strong>mogu smanjiti BMI i inzulinsku rezistenciju<\/strong>. Nedostatak histidina mo\u017ee <strong>uzrokovati anemiju<\/strong> i niske razine krvi kod osoba s bubre\u017enim bolestima ili artritisom.&nbsp;<span style=\"color: #ff6600;\">[5] [7] [8]<\/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 is-style-default\">3. Treonin<\/h3>\n\n\n\n<p>Treonin je neophodan <strong>za zdravu ko\u017eu i zube<\/strong> jer je dio zubne cakline, kolagena i elastina. Poma\u017ee kod <strong>metabolizma masti<\/strong> i mo\u017ee biti koristan za osobe s poreme\u0107ajima u prehrani, tjeskobom i blagom depresijom. <span style=\"color: #ff6600;\">[5] [9]&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 is-style-default\">4. Metionin<\/h3>\n\n\n\n<p>Metionin je zajedno s <strong>neesencijalnom aminokiselinom cisteinom<\/strong> bitan za <strong>zdravlje i elasti\u010dnost ko\u017ee i kose<\/strong>. Metionin tako\u0111er poma\u017ee u odr\u017eavanju jakih i \u010dvrstih noktiju. Doprinosi <strong>pravilnoj apsorpciji selena<\/strong> i cinka te uklanjanju te\u0161kih metala poput olova i \u017eive. <span style=\"color: #ff6600;\">[5] [10]&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 is-style-default\">5. Valin<\/h3>\n\n\n\n<p>Valin je esencijalan <strong>za mentalno zdravlje<\/strong>, koordinaciju mi\u0161i\u0107a i emocionalnu smirenost. Sporta\u0161i koriste dodatke valina za <strong>rast mi\u0161i\u0107a, regeneraciju tkiva<\/strong> i dopunu energije. Njegov nedostatak mo\u017ee uzrokovati <strong>nesanicu i smanjenu mentalnu funkciju. <\/strong><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=\"BCAA - leucin, izoleucin i valin - esencijalne su aminokiseline\" title=\"BCAA - leucin, izoleucin i valin - esencijalne su aminokiseline\"\/><\/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 is-style-default\">6. Izoleucin<\/h3>\n\n\n\n<p>Izoleucin poma\u017ee <strong>kod zacjeljivanja rana<\/strong>, podr\u017eava imunitet i regulira razinu \u0161e\u0107era u krvi i proizvodnju hormona. Primarno je <strong>prisutan u mi\u0161i\u0107nom tkivu<\/strong> i kontrolira razinu energije. Stariji ljudi mogu biti&nbsp; skloniji nedostatku izoleucina nego mla\u0111i ljudi, \u0161to kod njih mo\u017ee uzrokovati <strong>gubitak mi\u0161i\u0107a i tremor<\/strong>.<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=\"wp-block-heading is-style-default\">7. Leucin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/ostale-aminokiseline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leucin<\/a> je va\u017ena aminokiselina <strong>kod sinteze bjelan\u010devina.<\/strong> Istovremeno regulira razinu \u0161e\u0107era u krvi te podr\u017eava <strong>rast i regeneraciju mi\u0161i\u0107a i kosti<\/strong>. Tako\u0111er je neophodan za zacjeljivanje rana i proizvodnju hormona rasta. Nedostatak leucina mo\u017ee dovesti do<strong> ko\u017enih problema, ispadanja kose i umora<\/strong>. Vi\u0161e o leucinu pro\u010ditajte u na\u0161em \u010dlanku <a title=\"Leucin i njegova u\u010dinkovita primjena za porast mi\u0161i\u0107a i regeneraciju\" href=\"https:\/\/gymbeam.hr\/blog\/leucin-i-njegova-ucinkovita-primjena-za-porast-misica-i-regeneraciju\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Leucin i njegova u\u010dinkovita upotreba za rast mi\u0161i\u0107a i regeneraciju<\/a>. <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>Leucin, izoleucin i valin<\/strong> pripadaju aminokiselinama s razgranatim lancem, poznatim kao <a title=\"BCAA aminokiseline GymBeam\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>. One u tijelu imaju specifi\u010dne uloge, <strong>uklju\u010duju\u0107i sintezu proteina<\/strong>, proizvodnju energije i formiranje dodatnih aminokiselina. Ako vas zanimaju BCAA, pro\u010ditajte na\u0161 \u010dlanak <a title=\"BCAA i njihov u\u010dinak na tijelo\" href=\"https:\/\/gymbeam.hr\/blog\/bcaa-i-njihov-ucinak-na-tijelo\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA i njihovi u\u010dinci na tijelo.<\/a><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">8. Fenilalanin<\/h3>\n\n\n\n<p>Fenilalanin poma\u017ee tijelu <strong>da koristi druge aminokiseline<\/strong>, kao i proteine i enzime. Tijelo <strong>pretvara fenilalanin u tirozin<\/strong> koji je neophodan <strong>za pravilnu funkciju mozga.<\/strong> Istovremeno je prethodnik neurotransmitera dopamina, epinefrina i neropinefrina. <strong>Nedostatak fenilalanina je rijedak,<\/strong> ali mo\u017ee uzrokovati ekceme, umor i probleme s pam\u0107enjem. <span style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanimljivo je da ljudi s genetskim poreme\u0107ajem nazvanim <strong>fenilketonurija <\/strong>nisu sposobni metabolizirati fenilalanin. Takve osobe stoga moraju <strong>izbjegavati hranu<\/strong> s previsokim vrijednostima fenilalanina.<\/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 is-style-default\">9. Triptofan<\/h3>\n\n\n\n<p>Triptofan je neophodan za <strong>pravilan rast u dojen\u010dadi<\/strong> te polazna tvar za nastanak serotonina i melatonina. Serotonin je neurotransmiter koji <strong>regulira apetit, spavanje, raspolo\u017eenje<\/strong> i bolove. Melatonin tako\u0111er regulira spavanje te je <strong>dio vi\u0161e pripravaka za spavanje<\/strong>. <span style=\"color: #ff6600;\">[5] [16]<\/span><\/p>\n\n\n\n<p>Jedna studija tvrdi da suplementacija <a href=\"https:\/\/gymbeam.hr\/l-triptofan-gymbeam.html\" target=\"_blank\" aria-label=\"triptofana (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triptofana<\/a> mo\u017ee <strong>pobolj\u0161ati<\/strong> <strong>procesuiranje emocija<\/strong> kod zdravih \u017eena. Njegov nedostatak s druge strane <strong>uzrokuje pelagru,<\/strong> bolest koja mo\u017ee dovesti do demencije, osipa na ko\u017ei i probavnih problema. <span style=\"color: #ff6600;\">[5] [15]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz gore navedenih u\u010dinaka <a title=\"Esencijalne aminokiseline EAA - GymBeam\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">EAA <\/a>vidimo da su aminokiseline temelj <strong>za zdravlje i pravilno funkcioniranje organizma.<\/strong> No iako su aminokiseline naj\u010de\u0161\u0107e povezivane s <strong>rastom i izgradnjom mi\u0161i\u0107ne mase<\/strong> kod sporta\u0161a, tijelo ovisi puno vi\u0161e o njima. To je razlog za\u0161to <strong>ne bismo trebali zanemarivati njihov unos putem hrane<\/strong>. Naime, njihov nedostatak mo\u017ee <strong>negativno utjecati na op\u0107e zdravlje, <\/strong>uklju\u010duju\u0107i \u017eiv\u010dani, reprodukcijski, imunolo\u0161ki i probavni sustav.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Esencijalne_aminokiseline_i_sportasi\"><\/span>Esencijalne aminokiseline i sporta\u0161i<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jedna od klju\u010dnih zada\u0107a <a title=\"Esencijalne aminokiseline EAA - GymBeam\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">esencijalnih aminokiselina<\/a> je njihov utjecaj na rast mi\u0161i\u0107a.&nbsp;Mnoge od EAA <strong>su uklju\u010dene u sintezu proteina<\/strong>, i to ne samo esencijalne aminokiseline BCAA. One to \u010dine zahvaljuju\u0107i svojoj sposobnosti da <strong>aktiviraju molekulu mTORC1<\/strong>. Ako se bavite fitnessom, mo\u017eda ste ve\u0107 \u010duli za <strong>mTOR protein<\/strong> koji u\u010dinkovito stimulira sintezu proteina. MTORC1 uklju\u010duje ne samo mTOR, ve\u0107 i druge procese <strong>vezane uz sintezu mi\u0161i\u0107nih proteina<\/strong>. <span style=\"color: #ff6600;\">[20]&nbsp; <\/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\/60518986_2179034205551614_8699734863986556928_o_2.jpg\" alt=\"Bitne aminokiseline i sporta\u0161i\" width=\"843\" height=\"562\" title=\"Bitne aminokiseline i sporta\u0161i\"\/><\/figure>\n<\/div>\n\n\n<p>Molekula mTORC1 kontrolira <strong>anaboli\u010dku i kataboli\u010dku signalizaciju<\/strong> skeletnih mi\u0161i\u0107a, regulira <strong>rast i razlaganje mi\u0161i\u0107a.<\/strong> Potvr\u0111uje to i istra\u017eivanje koje je pokazalo da dopunjavanje <strong>esencijalnih aminokiselina u spoju s treningom otpora<\/strong> ima aditivni u\u010dinak na <strong>stimuliranje sinteze proteina<\/strong> u usporedbi sa samim treningom. <span style=\"color: #ff6600;\">[18] [19]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To u osnovi zna\u010di da vam EAA mo\u017ee pomo\u0107i da <strong>maksimizirate uspjeh<\/strong> va\u0161ih fitness ciljeva time \u0161to \u0107e stimulirati sintezu mi\u0161i\u0107nih proteina. Ovo zauzvrat dovodi do <strong>rasta mi\u0161i\u0107a<\/strong> ili barem smanjuje gubitak mi\u0161i\u0107ne mase.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Izvori_esencijalnih_aminokiselina\"><\/span>Izvori esencijalnih aminokiselina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budu\u0107i da na\u0161e tijelo <strong>nije u stanju stvarati esencijalne aminokiseline<\/strong>, va\u017eno je dopunjavati ih unutar prehrane. Sre\u0107om, postoji <strong>mnogo uobi\u010dajenih namirnica<\/strong> koje sadr\u017ee dovoljno esencijalnih aminokiselina. Hrana u kojoj nalazimo svih <strong>9 esencijalnih aminokiselina<\/strong> tako\u0111er se naziva <strong>potpunim proteinima. <\/strong>Tu spada meso, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribe<\/a> i plodovi mora, perad, jaja i mlije\u010dni proizvodi. <strong>Od biljnih izvora<\/strong> soja, quinoa i heljda sadr\u017ee cijeli skup esencijalnih aminokiselina. Preostali biljni izvori, kao \u0161to su ora\u0161asti plodovi ili mahunarke, <strong>ne smatraju se potpunim proteinima<\/strong> jer nemaju jednu ili vi\u0161e esencijalnih aminokiselina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste <strong>vegan<\/strong> i va\u0161a prehrana je raznolika, mo\u017eete osigurati pravilan unos svih esencijalnih aminokiselina. Na primjer, odabir razli\u010ditih vrsta mahunarki, ora\u0161astih plodova, sjemenki ili <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107a<\/a> pomo\u0107i \u0107e vam da zadovoljite dnevne potrebe za esencijalnim aminokiselinama, \u010dak i <strong>bez \u017eivotinjskih proizvoda<\/strong>. Me\u0111utim, uvijek ih mo\u017eete dodati putem prehrambenih dodataka <a title=\"Esencijalne aminokiseline EAA - GymBeam\" href=\"https:\/\/gymbeam.hr\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">EAA<\/a>. <span style=\"color: #ff6600;\">[17] <\/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-1145991311_2.jpg\" alt=\"Izvori esencijalnih aminokiselina\" width=\"843\" height=\"567\" title=\"Izvori esencijalnih aminokiselina\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>U tablici vam donosimo pregled <strong>esencijalnih aminokiselina i njihovih izvora. <\/strong><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>Esencijalne aminokiseline <\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Izvori iz namirnica<\/strong><\/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\">meso, jaja, soja, crni grah, quinoa, sjemenke bundeve<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Histidin<\/td><td class=\"has-text-align-center\" data-align=\"center\">meso, <a href=\"https:\/\/gymbeam.hr\/ribe\" class=\"ek-link\">ribe<\/a>, perad, ora\u0161asti plodovi, sjemenke, zrna<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treonin<\/td><td class=\"has-text-align-center\" data-align=\"center\">zrnati sir, p\u0161eni\u010dne klice<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Metionin<\/td><td class=\"has-text-align-center\" data-align=\"center\">jaja, zrna, ora\u0161asti plodovi, sjemenke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Valin<\/td><td class=\"has-text-align-center\" data-align=\"center\">soja, sir, kikiriki, gljive, zrna, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izoleucin<\/td><td class=\"has-text-align-center\" data-align=\"center\">meso, ribe, perad, jaja, sir, le\u0107a, ora\u0161asti plodovi, sjemenke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leucin<\/td><td class=\"has-text-align-center\" data-align=\"center\">mlije\u010dni proizvodi, soja, mahunarke<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenilalanin<\/td><td class=\"has-text-align-center\" data-align=\"center\">mlije\u010dni proizvodi, meso, soja, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/riba-hr\/\" class=\"ek-link\">ribe<\/a>, grah, ora\u0161asti plodovi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Triptofan<\/td><td class=\"has-text-align-center\" data-align=\"center\">p\u0161eni\u010dne klice, zrnati sir, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/piletina-hr\/\" class=\"ek-link\">piletina<\/a> i puretina  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Dnevna_doza_esencijalnih_aminokiselina\"><\/span>Dnevna doza esencijalnih aminokiselina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dakle, ve\u0107 znate da su za sporta\u0161a <a href=\"https:\/\/gymbeam.hr\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a> va\u017ene, i to <strong>ne samo za zdravlje<\/strong>, ve\u0107 i za postizanje fitness ciljeva.&nbsp;Preporu\u010dene dnevne doze esencijalnih aminokiselina odredila je <strong>Svjetska zdravstvena organizacija<\/strong> kako slijedi&nbsp;<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>Esencijalne aminokiseline <\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>mg\/kg te\u017eine<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>mg za osobu od 70kg<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Histidin<\/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 + cistein<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,4 + 4,1 (zajedno 15)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1050 (zajedno)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenilalanin + tirozin<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 (zajedno)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1750 (zajedno)<\/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\">Triptofan<\/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>Sa\u017eeli smo sve bitno <strong>\u0161to bi sporta\u0161i trebali znati o EAA<\/strong>. Naime, ove esencijalne aminokiseline<strong> su put do zdravlja i \u017eeljene figure.<\/strong> Stoga nam napi\u0161ite u komentarima iz kojih izvora naj\u010de\u0161\u0107e unosite EAA. Ako vas \u010dlanak obogatio novim spoznajama i \u017eelite ga podijeliti, <strong>ne oklijevajte i podr\u017eite ga dijeljenjem.<\/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>Esencijalne aminokiseline treba unositi putem hrane ili prehrambenih dodataka jer si ih tijelo ne mo\u017ee proizvesti. Me\u0111utim, oni su osnova za zdravlje i rast mi\u0161i\u0107a.<\/p>\n","protected":false},"author":25,"featured_media":109314,"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":[130],"tags":[6212,6500,7184],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-258661","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-aminokiseline-hr","9":"tag-dodaci-prehrani-hr","10":"tag-rast-misicne-mase-hr","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>Esencijalne aminokiseline EAA i njihovi u\u010dinci, izvori i doziranje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Esencijalne aminokiseline treba unositi putem hrane ili prehrambenih dodataka jer si ih tijelo ne mo\u017ee proizvesti. 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