{"id":258669,"date":"2020-02-10T09:46:00","date_gmt":"2020-02-10T08:46:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258669"},"modified":"2023-09-05T20:17:08","modified_gmt":"2023-09-05T18:17:08","slug":"esencialne-aminokisline-eaa-in-njihovi-ucinki-izvor-in-doziranje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/esencialne-aminokisline-eaa-in-njihovi-ucinki-izvor-in-doziranje\/","title":{"rendered":"Esencialne aminokisline EAA in njihovi u\u010dinki, viri in 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.si\/blog\/esencialne-aminokisline-eaa-in-njihovi-ucinki-izvor-in-doziranje\/#Kaj_so_aminokisline\" title=\"Kaj so aminokisline?\">Kaj so aminokisline?<\/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.si\/blog\/esencialne-aminokisline-eaa-in-njihovi-ucinki-izvor-in-doziranje\/#Esencialne_aminokisline_in_njihovi_ucinki\" title=\"Esencialne aminokisline in njihovi u\u010dinki\">Esencialne aminokisline in njihovi u\u010dinki<\/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.si\/blog\/esencialne-aminokisline-eaa-in-njihovi-ucinki-izvor-in-doziranje\/#Esencialne_aminokisline_in_sportniki\" title=\"Esencialne aminokisline in \u0161portniki\">Esencialne aminokisline in \u0161portniki<\/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.si\/blog\/esencialne-aminokisline-eaa-in-njihovi-ucinki-izvor-in-doziranje\/#Viri_esencialnih_aminokislin\" title=\"Viri esencialnih aminokislin\">Viri esencialnih aminokislin<\/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.si\/blog\/esencialne-aminokisline-eaa-in-njihovi-ucinki-izvor-in-doziranje\/#Dnevni_odmerek_esencialnih_aminokislin\" title=\"Dnevni odmerek esencialnih aminokislin\">Dnevni odmerek esencialnih aminokislin<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Ali veste, kaj imata skupno BCAA in EAA?<\/strong>&nbsp;Preberite \u010dlanek o tem, zakaj so&nbsp;<strong>esencialne aminokisline<\/strong>&nbsp; pomembna enota bodybuildinga in pomemben del &nbsp;<strong>prehrane \u0161portnikov<\/strong>. Izvedeli boste, katere aminokisline so esencialne, kako jih odmerjati in&nbsp;<strong>kako jih uporabljati za dosego svojih ciljev v fitnesu<\/strong>. Esencialne aminokisline \u017ee simboli\u010dno nakazujejo, da so&nbsp; <strong>\u201cesencialne\u201d, <\/strong>&nbsp;da so nujno potrebne za na\u0161e telo. Preden se lotimo posameznih <strong>esencialnih aminokislin in njihovih u\u010dinkov<\/strong>, si podrobneje oglejmo&nbsp; <strong>pomen aminokislin<\/strong> za na\u0161e telo in njihovo razvrstitev.<\/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=\"Kaj_so_aminokisline\"><\/span>Kaj so aminokisline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"text-decoration: underline;\"><a href=\"https:\/\/gymbeam.si\/aminokisline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Aminokisline<\/a><\/span> so strukturne enote, ki vsebujejo du\u0161ik, ogljik, vodik in kisik skupaj s spremenljivo skupino stranskih verig, ki <strong>tvorijo peptide in beljakovine.<\/strong> Predstavljajo <strong>75% neto telesne te\u017ee<\/strong>, 95% mi\u0161ic, vklju\u010dno s sr\u010dno mi\u0161ico. Poleg tega se <strong>100% hormonov, nevrotransmitorjev<\/strong>, proizvede iz aminokislin. <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=\"Aminokisline njihova delitev in u\u010dinki\" width=\"843\" height=\"562\" title=\"Aminokisline njihova delitev in u\u010dinki\"\/><\/figure><\/div>\n\n\n\n<p>V na\u0161i DNK je kodiranih <strong>20 aminokislin,<\/strong> ki sodelujejo v sintezi beljakovin, od tega je <strong>9 esencialnih<\/strong>. To pomeni, da je treba iz prehrane ali dopolnil vzeti devet esencialnih aminokislin (<strong>ali EAA<\/strong>). <span style=\"color: #ff6600;\">[1]<\/span> Aminokisline delimo na <strong>esencialne in ne-esencialne<\/strong>, ali <strong>pogojno esencialne aminokisline.<\/strong> \u010ce v telesu manjka samo ena esencialna ali ne-esencialna aminokislina, je preostalih <strong>19 aminokislin prakti\u010dno neuporabnih.<\/strong> Postanejo kataboli\u010dne, kar posledi\u010dno vodi v negativno ravnovesje du\u0161ika.&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"text-decoration: underline;\"><a title=\"EAA - GymBeam\" href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">&nbsp;Esencialne aminokisline<\/a><\/span>&nbsp;vklju\u010dujejo<span style=\"color: #ff6600;\"> [2]:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>histidin<\/li><li>izolevcin<\/li><li>levcin<\/li><li>lizin<\/li><li>metionin<\/li><li>fenilalanin<\/li><li>treonin<\/li><li>triptofan<\/li><li>valin<\/li><\/ul>\n\n\n\n<p>Esencialne aminokisline se razlikujejo glede <strong>na vrsto in starost.<\/strong>. Zato so nekateri strokovnjaki mnenja, da obstaja samo <strong>8 aminokislin<\/strong>, brez histidina. Vendar ve\u010dina znanstvene skupnosti priznava <strong>9 esencialnih aminokislin<\/strong>, vklju\u010dno s histidinom. <span style=\"color: #ff6600;\">[3]&nbsp; <\/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=\"Vrste aminokislin - esencialne aminokisline EAA, neesencialne aminokisline\" width=\"843\" height=\"562\" title=\"Vrste aminokislin - esencialne aminokisline EAA, neesencialne aminokisline\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong>Ne-esencialne aminokisline<\/strong> so tiste, ki jih telo lahko proizvaja samo, tudi \u010de jih ne dobimo s prehrano. Sem vklju\u010dujemo naslednje aminokisline: alanin, arginin, asparagin, asparaginska kislina, cistein, glutaminska kislina, glutamin, glicin, prolin, serin in 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>Pogojno esencialne aminokisline<\/strong> niso nujne, razen \u010de je telo izpostavljeno bolezni ali stresu. V to kategorijo spadajo <a href=\"https:\/\/gymbeam.si\/arginin\" class=\"ek-link\">arginin<\/a>, cistein, <a href=\"https:\/\/gymbeam.si\/glutamin\" class=\"ek-link\">glutamin<\/a>, tirozin, glicin, ornitin, prolin in 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\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=\"Esencialne_aminokisline_in_njihovi_ucinki\"><\/span>Esencialne aminokisline in njihovi u\u010dinki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>osnovna razlika med&nbsp;<span style=\"text-decoration: underline;\"><a title=\"EAA - GymBeam\" href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">esencialnimi aminokislinami<\/a><\/span>&nbsp;in preostalimi aminokislinami je, da jih moramo&nbsp; <strong>pridobiti iz zunanjih virov.<\/strong>. To pomeni, da mora biti na\u0161a <strong>prehrana uravnote\u017eena<\/strong> n dopolnjena z vsako od esencialnih aminokislin. <strong>Zakaj?<\/strong> Pojasnili bomo na posameznih <strong>u\u010dinkih posameznih esencialnih aminokislin<\/strong> v \u010dlove\u0161kem telesu.<\/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;1. Lizin<\/h3>\n\n\n\n<p>Lizin ima pomembno vlogo <strong>pri izgradnji mi\u0161ic<\/strong>, vzdr\u017eevanju trdnosti kosti, regeneraciji po po\u0161kodbi ali operaciji. Hkrati <strong>uravnava proizvodnjo <\/strong>hormonov, protiteles in encimov v telesu.. Ima tudi <strong>&nbsp;protivirusne u\u010dinke<\/strong> in je potreben za proizvodnjo energije, imunsko delovanje ter proizvodnjo kolagena in elastina.<span style=\"color: #ff6600;\"> [5] [6]&nbsp;<\/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=\"Esencialne aminokisline in njihovi u\u010dinki na rast in izgradnjo mi\u0161ic\" width=\"843\" height=\"562\" title=\"Esencialne aminokisline in njihovi u\u010dinki na rast in izgradnjo mi\u0161ic\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">&nbsp;2. Histidin<\/h3>\n\n\n\n<p>Histidine <strong>olaj\u0161a rast<\/strong>, tvorbo krvnih celic in <strong>obnovo tkiva<\/strong>. Pomaga tudi ohraniti posebno za\u0161\u010ditno prevleko nad \u017eiv\u010dnimi celicami, imenovano <strong>mielinska ovojnica.<\/strong> Telo <strong>presnavlja histidin v histamin<\/strong>, ki je klju\u010den za imuniteto, reproduktivno zdravje in prebavo. Rezultati \u0161tudije, v kateri so sodelovale \u017eenske z debelostjo, ka\u017eejo, da lahko dodatki histidina <strong>zmanj\u0161ajo BMI in odpornost na inzulin.<\/strong>. Pomanjkanje histidina lahko <strong>povzro\u010di anemijo<\/strong> n nizko raven krvi pri ljudeh z ledvi\u010dno boleznijo ali artritisom. <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=\"is-style-default wp-block-heading\">3. Threonin<\/h3>\n\n\n\n<p>Treonin je nujen <strong>zdravo ko\u017eo in zobe<\/strong> saj je del sklenine, kolagena in elastina.. Pomaga pri <strong>presnovi ma\u0161\u010dob<\/strong> in je lahko koristen za ljudi s prebavnimi motnjami, tesnobo in blago depresijo. <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=\"is-style-default wp-block-heading\">4. Metionin<\/h3>\n\n\n\n<p>Metionin skupaj z&nbsp; <strong>ne-esencialno aminokislino cistein<\/strong> je klju\u010dnega pomena za <strong>zdravje in pro\u017enost ko\u017ee in las.<\/strong> Metionin pomaga tudi pri vzdr\u017eevanju mo\u010dnih in \u010dvrstih nohtov. Prispeva k <strong>pravilni absorpciji selena<\/strong> in cinka ter odstranjevanju te\u017ekih kovin, kot sta svinec in \u017eivo srebro. <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=\"is-style-default wp-block-heading\">5.&nbsp;Valin<\/h3>\n\n\n\n<p>Valin je bistven za <strong>du\u0161evno zdravje<\/strong>, koordinacijo mi\u0161ic in \u010dustveni mir. \u0160portniki uporabljajo valinski dodatek za <strong>rast mi\u0161ic, regeneracijo tkiva<\/strong> in pove\u010danje energije. Njegovo pomanjkanje lahko povzro\u010di <strong>nespe\u010dnost in zmanj\u0161ano du\u0161evno delovanje<\/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 - levcin, izolevcin in valin - so bistvene aminokisline\" title=\"BCAA - levcin, izolevcin in valin - so bistvene aminokisline\"\/><\/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. Izolevcin<\/h3>\n\n\n\n<p>Izoleucin pomaga <strong>pri celjenju ran<\/strong>, spodbuja imuniteto in uravnava krvni sladkor in proizvodnjo hormonov. Prisoten je predvsem v <strong>mi\u0161i\u010dnem tkivu<\/strong> in nadzira raven energije. Starej\u0161i ljudje so morda bolj nagnjeni k pomanjkanju izolevcina kot mlaj\u0161i, kar lahko povzro\u010di <strong>izgubo mi\u0161ic in tresavico<\/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=\"is-style-default wp-block-heading\">7. Levcin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/l-levcin-instant-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Levcin<\/a> je pomembna aminokislina v <strong>sintezi beljakovin<\/strong>. Hkrati uravnava raven sladkorja v krvi in pospe\u0161uje <strong>rast in regeneracijo mi\u0161ic in kosti.<\/strong>. Prav tako je klju\u010dnega pomena za celjenje ran in proizvodnjo rastnega hormona. Pomanjkanje levcina lahko povzro\u010di <strong>te\u017eave s ko\u017eo, izpadanje las in utrujenost<\/strong>. <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>Levcin, izolevcin in valin<\/strong> so aminokisline z razvejano verigo, znane kot <a title=\"Bcaa - Gymbeam\" href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>. Te imajo v telesu posebne vloge, <strong>vklju\u010dno s sintezo beljakovin<\/strong>, proizvodnjo energije in tvorbo drugih aminokislin.<\/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. Fenilanin<\/h3>\n\n\n\n<p>Fenilalanin pomaga telesu, <strong>da uporablja druge aminokisline,<\/strong> pa tudi beljakovine in encime. Telo <strong>pretvori fenilalanin v tirozin<\/strong>, kar je nujno <strong>za pravilno delovanje mo\u017eganov<\/strong>. Je tudi predhodnik nevrotransmitorjev, kot so dopamin, epinefrin in norepinefrin. <strong>Pomanjkanje fenilalanina je redko<\/strong> vendar lahko povzro\u010di ekcem, utrujenost in te\u017eave s spominom.<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>Zanimivo je, da ljudje z genetsko motnjo, imenovano <strong>fenilketonurija <\/strong>ne morejo metabolizirati fenilalanina. Tak\u0161ne osebe se morajo potem <strong>izogibati dieti <\/strong>&nbsp;s previsokimi vrednostmi fenilalanina.<\/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. Triptofan<\/h3>\n\n\n\n<p>Triptofan je klju\u010den za pravilno <strong>rast dojen\u010dkov<\/strong> in je izhodi\u0161\u010dni material za tvorbo serotonina in melatonina.. Serotonin je nevrotransmitor, ki <strong>uravnava apetit, spanec, razpolo\u017eenje in bole\u010dine.<\/strong>. Melatonin prav tako uravnava spanec in je del <strong>ve\u010d proizvodov za spanje<\/strong>. <span style=\"color: #ff6600;\">[5]&nbsp;<\/span><span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<p>Ena \u0161tudija ka\u017ee, da lahko dopolnitev s&nbsp; triptofanom <strong>izbolj\u0161a \u010dustveno procesiranje <\/strong>&nbsp;pri zdravih \u017eenskah. Nasprotno, njegovo pomanjkanje <strong>povzro\u010da pellagro<\/strong>, bolezen, ki lahko privede do demence, ko\u017enih izpu\u0161\u010dajev in prebavnih te\u017eav. <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 zgoraj omenjenih u\u010dinkov&nbsp;<a title=\"Esencialne aminokisline\" href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">EAA&nbsp;<\/a>ugotovimo, da so esencialne aminokisline osnova <strong>za zdravje in pravilno delovanje organizma.<\/strong> \u010ceprav so aminokisline pri \u0161portnikih najpogosteje povezane z rastjo in kopi\u010denjem mi\u0161i\u010dne mase, je telo veliko bolj odvisno od njih. Zato<strong> ne smemo zanemariti njihovega prehranskega vnosa.<\/strong> Njihovo pomanjkanje l<strong>ahko negativno vpliva na splo\u0161no zdravje,<\/strong> vklju\u010dno z \u017eiv\u010dnim, reproduktivnim, imunskim in prebavnim sistemom.<\/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=\"Esencialne_aminokisline_in_sportniki\"><\/span>Esencialne aminokisline in \u0161portniki<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ena klju\u010dnih nalog&nbsp;<a title=\"EAA - GymBeam\" href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">esencialnih aminokislin<\/a> je njihov vpliv na rast mi\u0161ic. Veliko EAA je <strong>vklju\u010denih v sintezo beljakovin<\/strong>, ne le esencialne aminokisline BCAA. To storijo s svojo sposobnostjo <strong>aktiviranja poti mTORC1<\/strong>. \u010ce se ukvarjate s fitnesom, ste morda \u017ee sli\u0161ali za protein mTOR, ki u\u010dinkovito spodbuja sintezo beljakovin. MTORC1 ne vklju\u010duje samo mTOR, ampak tudi druge <strong>procese, povezane s sintezo mi\u0161i\u010dnih beljakovin<\/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=\"Esencialne aminokisline in \u0161portniki\" width=\"843\" height=\"562\" title=\"Esencialne aminokisline in \u0161portniki\"\/><\/figure><\/div>\n\n\n\n<p>Pot mTORC1 nadzira <strong>anaboli\u010dno in kataboli\u010dno signalizacijo skeletnih mi\u0161ic,<\/strong> uravnava <strong>rast mi\u0161ic in razpad mi\u0161ic.<\/strong> To potrjujejo raziskave, ki so pokazale, da <strong>ponovno polnjenje esencialnih aminokislin v povezavi z odpornim treningom ima<\/strong> dodaten u\u010dinek <strong>na spodbujanje sinteze beljakovin<\/strong> v primerjavi s 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 v bistvu pomeni, da vam lahko EAA pomaga, da s spodbujanjem sinteze mi\u0161i\u010dnih beljakovin <strong>maksimirate svoj uspeh<\/strong> na fitnesu. To posledi\u010dno vodi do <strong>&nbsp;rasti mi\u0161ic ali <\/strong>zmanj\u0161anja izgube mi\u0161ic.<\/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=\"Viri_esencialnih_aminokislin\"><\/span>Viri esencialnih aminokislin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ker na\u0161e telo <strong>ne more tvoriti esencialnih aminokislin<\/strong>, jih je pomembno dodajati s prehrano. Na sre\u010do obstaja veliko obi\u010dajnih \u017eivil, ki vsebujejo dovolj esencialnih aminokislin. \u017divila, v katerih najdemo vseh <strong>9 esencialnih aminokislin<\/strong> imenujemo tudi <strong>popolne beljakovine.<\/strong> Sem spadajo meso, ribe in morski sade\u017ei, perutnina, jajca in mle\u010dni izdelki. Iz <strong>rastlinskih virov<\/strong>, vklju\u010duje celoten niz esencialnih aminokislin sojo, kvinojo in ajdo. Preostali rastlinski viri, na primer ore\u0161\u010dki ali stro\u010dnice, se <strong>e \u0161tejejo za popolne beljakovin<\/strong> ker nimajo ene ali ve\u010d esencialnih aminokislin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste <strong>vegan<\/strong> in je va\u0161a prehrana raznolika, si lahko zagotovite ustrezen vnos vseh esencialnih aminokislin. Na primer, izbira razli\u010dnih vrst stro\u010dnic, ore\u0161\u010dkov in semen ali zelenjave vam bo pomagala zadovoljiti dnevne potrebe po esencialnih aminokislinah tudi brez <strong>\u017eivalskih izdelkov.<\/strong> Vendar jih lahko vedno dodate skozi <a title=\"Esencialne aminokisline\" href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">EAA<\/a> prehranska dopolnila.&nbsp;<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=\"Viri esencialnih aminokislin\" width=\"843\" height=\"567\" title=\"Viri esencialnih aminokislin\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>The table provides you with an overview of <strong>essential amino acids and their sources<\/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>Esencialne aminokisline<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vir hrane<\/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, jajca, soja, \u010drni fi\u017eol, kvinoja, bu\u010dna semena<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Histidin<\/td><td class=\"has-text-align-center\" data-align=\"center\">meso, ribe, perutnina, ore\u0161ki, semena, zrna<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treonin<\/td><td class=\"has-text-align-center\" data-align=\"center\">skuta, p\u0161eni\u010dni kal\u010dki<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Metionin<\/td><td class=\"has-text-align-center\" data-align=\"center\">jajca, zrna, ore\u0161ki, semena<\/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, ara\u0161idi, gobe, zrna, zelenjava<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izolevcin<\/td><td class=\"has-text-align-center\" data-align=\"center\">meso, ribe, perutnina, jajca, sir, le\u010da, ore\u0161ki in semena<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Levcin<\/td><td class=\"has-text-align-center\" data-align=\"center\">mle\u010dni izdelki, soja, stro\u010dnice<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenilalanin<\/td><td class=\"has-text-align-center\" data-align=\"center\">mle\u010dni izdelki, meso, soja, ribe, fi\u017eol, ore\u0161ki<\/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\u010dni kal\u010dki, skuta, pi\u0161\u010danec in puran<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dnevni_odmerek_esencialnih_aminokislin\"><\/span>Dnevni odmerek esencialnih aminokislin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno \u017ee veste, da je&nbsp;<a title=\"Esencialne aminokisline\" href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">EAA<\/a> pomemben za \u0161portnike <strong>ne le zaradi njihovega zdravja,<\/strong> ampak tudi za doseganje ciljev v fitnesu. Priporo\u010dena dnevna doza esencialnih aminokislin je&nbsp; <strong>Svetovna zdravstvena organizacija<\/strong> dolo\u010dila na naslednji na\u010din:&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>Esencialne aminokisline<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>mg \/ kg te\u017ee<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>mg za 70 kg osebo<\/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\">Izolevcin<\/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\">Levcin<\/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 (skupaj 15)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1050 (skupaj)<\/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 (skupaj)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1750 (skupaj)<\/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>Povzeli smo vse bistvene stvari, ki&nbsp; <strong>bi jih morali vedeti EAA \u0161portniki.<\/strong> Dejansko so te esencialne aminokisline <strong>pot do zdravja in \u017eelene postave.<\/strong> Zato nam pi\u0161ite komentarje o virih, iz katerih najpogosteje prejemate EAA. \u010ce vam je na\u0161a objava koristila, <strong>nikar ne oklevajte z deljenjem naprej<\/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>Esencialnih aminokislin telo ne more proizvesti, zato jih moramo vnesti s prehrano. So bistvenega pomena za zdravje in rast mi\u0161ic.<\/p>\n","protected":false},"author":25,"featured_media":109322,"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":[118],"tags":[6219,6507,7191],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-258669","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-aminokisline","9":"tag-prehranska-dopolnila","10":"tag-rast-misicne-mase-sl","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>Esencialne aminokisline EAA in njihovi u\u010dinki, viri in doziranje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Esencialnih aminokislin telo ne more proizvesti, zato jih moramo vnesti s prehrano. 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