{"id":258742,"date":"2020-09-28T12:12:00","date_gmt":"2020-09-28T10:12:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=258742"},"modified":"2024-02-27T14:30:08","modified_gmt":"2024-02-27T13:30:08","slug":"niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/","title":{"rendered":"Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie"},"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.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#Czym_sa_aminokwasy\" title=\"Czym s\u0105 aminokwasy?\">Czym s\u0105 aminokwasy?<\/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.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#Aminokwasy_egzogenne_i_ich_funkcje\" title=\"Aminokwasy egzogenne i ich funkcje\">Aminokwasy egzogenne i ich funkcje<\/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.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#Aminokwasy_niezbedne_a_sportowcy\" title=\"Aminokwasy niezb\u0119dne a sportowcy\">Aminokwasy niezb\u0119dne a sportowcy<\/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.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#Zrodla_aminokwasow_niezbednych\" title=\"\u0179r\u00f3d\u0142a aminokwas\u00f3w niezb\u0119dnych\">\u0179r\u00f3d\u0142a aminokwas\u00f3w niezb\u0119dnych<\/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.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#Dzienna_dawka_aminokwasow_egzogennych\" title=\"Dzienna dawka aminokwas\u00f3w egzogennych\">Dzienna dawka aminokwas\u00f3w egzogennych<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Czy wiesz co wsp\u00f3lnego maj\u0105 ze sob\u0105 BCAA i EAA?<\/strong>&nbsp;Przeczytaj artyku\u0142 o tym dlaczego&nbsp;<strong>aminokwasy egzogenne<\/strong> s\u0105 podstawowym budulcem naszych cia\u0142 i wa\u017cnym sk\u0142adnikiem&nbsp;<strong>diety ka\u017cdego sportowca<\/strong>. Poznasz kt\u00f3re aminokwasy s\u0105 niezb\u0119dne, jak je dawkowa\u0107 i <strong>u\u017cywa\u0107 by osi\u0105ga\u0107 swoje cele treningowe<\/strong>. Aminokwasy egzogenne, czyli inaczej aminokwasy niezb\u0119dne ju\u017c swoj\u0105 drug\u0105 nazw\u0105 <strong>\u201cniezb\u0119dne\u201d<\/strong>&nbsp;wskazuj\u0105, \u017ce s\u0105 one nieodzowne dla naszego organizmu. Zanim przejdziemy do poszczeg\u00f3lnych&nbsp;<strong>aminokwas\u00f3w niezb\u0119dnych i ich wp\u0142ywu<\/strong>, przyjrzyjmy si\u0119&nbsp;<strong>jak wa\u017cne aminokwasy s\u0105<\/strong>&nbsp;dla naszego organizmu i jaka jest ich klasyfikacja.<\/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=\"Czym_sa_aminokwasy\"><\/span>Czym s\u0105 aminokwasy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a title=\"Amino acids\" href=\"https:\/\/gymbeam.pl\/aminokwasy\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Aminokwasy<\/a> to organiczne zwi\u0105zki chemiczne zbudowane z azotu, w\u0119gla, wodoru i tlenu wraz ze zmienn\u0105 grup\u0105 \u0142a\u0144cuch\u00f3w bocznych,&nbsp;<strong>tworz\u0105ce peptydy i bia\u0142ka<\/strong>. Stanowi\u0105&nbsp;<strong>75% suchej masy cia\u0142a<\/strong>, 95% masy mi\u0119\u015bniowej, w\u0142\u0105czaj\u0105c serce. Ponadto, <strong>100% hormon\u00f3w, neurotransmiter\u00f3w<\/strong>&nbsp;powstaje z udzia\u0142em aminokwas\u00f3w.<span style=\"color: #ff6600;\"> [3] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-851155398_2.jpg\" alt=\"Amino acids - effects, division\" style=\"width:843px;height:562px\" title=\"Amino acids - effects, division\"\/><\/figure>\n<\/div>\n\n\n<p>W ludzkim DNA zakodowane jest&nbsp;<strong>20 aminokwas\u00f3w<\/strong>, bior\u0105cych udzia\u0142 w syntezie bia\u0142ek, z kt\u00f3rych&nbsp;<strong>9 to aminokwasy egzogenne<\/strong>. Oznacza to, \u017ce aminokwasy niezb\u0119dne (ang. essential amino acids,<strong>&nbsp;EAA<\/strong>) musz\u0105 by\u0107 dostarczane w po\u017cywieniu lub w formie suplement\u00f3w. <span style=\"color: #ff6600;\">[1]<\/span> Aminokwasy dzieli si\u0119 na&nbsp;<strong>niezb\u0119dne (egzogenne) i endogenne<\/strong>, a tak\u017ce&nbsp;<strong>aminokwasy wzgl\u0119dnie egzogenne<\/strong>. Je\u015bli w organizmie brak cho\u0107 jednego z nich, pozosta\u0142e&nbsp;<strong>19 aminokwas\u00f3w jest praktycznie bezu\u017cyteczne<\/strong>. Staj\u0105 si\u0119 kataboliczne, co prowadzi do ujemnego bilansu azotowego. <span style=\"color: #ff6600;\">[4] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.pl\/eaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Aminokwasy egzogenne<\/a> to<span style=\"color: #ff6600;\"> [2]:<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>histydyna<\/li>\n\n\n\n<li>izoleucyna<\/li>\n\n\n\n<li>leucyna<\/li>\n\n\n\n<li>lizyna<\/li>\n\n\n\n<li>metionina<\/li>\n\n\n\n<li>fenyloalanina<\/li>\n\n\n\n<li>treonina<\/li>\n\n\n\n<li>tryptofan<\/li>\n\n\n\n<li>walina<\/li>\n<\/ul>\n\n\n\n<p>Zapotrzebowanie na aminokwasy niezb\u0119dne&nbsp;<strong>zmienia si\u0119 z wiekiem i mo\u017ce by\u0107 r\u00f3\u017cne u innych ludzi<\/strong>. Z tego powodu, jedynie&nbsp;<strong>8 aminokwas\u00f3w<\/strong>, nie obejmuj\u0105cych histydyny, uwa\u017canych jest za egzogenne przez niekt\u00f3rych specjalist\u00f3w. Jednak\u017ce wi\u0119ksza cz\u0119\u015b\u0107 \u015brodowiska naukowego uznaje&nbsp;<strong>9 aminokwas\u00f3w niezb\u0119dnych<\/strong>, w\u0142\u0105czaj\u0105c histydyn\u0119. <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 decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/62072965_2211116235676744_3256649159666565120_o_2.jpg\" alt=\"types of amino acids - essential, non-essential\" style=\"width:843px;height:562px\" title=\"types of amino acids - essential, non-essential\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong>Aminokwasy endogenne<\/strong>&nbsp;to takie, kt\u00f3re organizm mo\u017ce syntetyzowa\u0107 samodzielnie, nawet je\u015bli nie ma ich w diecie. S\u0105 to: alanina, arginina, asparagina, asparaginian, cysteina, glutaminian, glutamina, glicyna, prolina, seryna i tyrozyna.<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>Aminokwasy wzgl\u0119dnie egzogenne (aminokwasy warunkowo egzogenne)<\/strong>&nbsp;nie s\u0105 niezb\u0119dne, dop\u00f3ki organizm nie jest nara\u017cony na choroby lub stres. Ta kategoria obejmuje <a href=\"https:\/\/gymbeam.pl\/arginina\" class=\"ek-link\">arginin\u0119<\/a>, cystein\u0119, <a href=\"https:\/\/gymbeam.pl\/glutamina\" class=\"ek-link\">glutamin\u0119<\/a>, tyrozyn\u0119, glicyn\u0119, ornityn\u0119, prolin\u0119 i seryn\u0119. <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=\"Aminokwasy_egzogenne_i_ich_funkcje\"><\/span>Aminokwasy egzogenne i ich funkcje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Podstawow\u0105 r\u00f3\u017cnic\u0105 mi\u0119dzy&nbsp;<a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.pl\/eaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">aminokwasami niezb\u0119dnymi<\/a> a pozosta\u0142ymi aminokwasami to konieczno\u015b\u0107&nbsp;<strong>przyjmowania ich z zewn\u0119trznych \u017ar\u00f3de\u0142<\/strong>. Oznacza to, \u017ce nasza&nbsp;<strong>dieta powinna by\u0107 dobrze zbilansowana<\/strong>&nbsp;i zawiera\u0107 ka\u017cdy z aminokwas\u00f3w egzogennych. <strong>Dlaczego?<\/strong> Wyja\u015bnimy to przedstawiaj\u0105c&nbsp;<strong>funkcje poszczeg\u00f3lnych aminokwas\u00f3w niezb\u0119dnych<\/strong>&nbsp;w organizmie cz\u0142owieka.<\/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. Lizyna<\/h3>\n\n\n\n<p>Lizyna odgrywa wa\u017cn\u0105 rol\u0119&nbsp;<strong>w budowie tkanki mi\u0119\u015bniowej<\/strong>, utrzymywaniu mocnego uk\u0142adu kostnego oraz regeneracji po urazach lub operacjach. Ponadto,&nbsp;<strong>reguluje produkcj\u0119<\/strong> hormon\u00f3w, przeciwcia\u0142 i enzym\u00f3w w organizmie. Mo\u017ce mie\u0107 tak\u017ce&nbsp;<strong>dzia\u0142anie przeciwwirusowe<\/strong>&nbsp;i jest niezb\u0119dna do produkcji energii, a tak\u017ce kolagenu i elastyny oraz do funkcjonowania uk\u0142adu odporno\u015bciowego.<span style=\"color: #ff6600;\"> [5] [6] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/60258101_2164206990367669_3117578728507441152_o_2.jpg\" alt=\"essential amino acids and their benefits for building muscle\" style=\"width:843px;height:562px\" title=\"essential amino acids and their benefits for building muscle\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">2. Histydyna<\/h3>\n\n\n\n<p>Histydyna&nbsp;<strong>wspomaga rozw\u00f3j<\/strong>, procesy krwiotw\u00f3rcze i <strong>napraw\u0119 tkanek<\/strong>. Pomaga tak\u017ce utrzymywa\u0107 ochronn\u0105 pow\u0142ok\u0119 na kom\u00f3rkach nerwowych, zwan\u0105&nbsp;<strong>otoczk\u0105 mielinow\u0105<\/strong>. Organizm&nbsp;<strong>metabolizuje histydyn\u0119 do histaminy<\/strong>, kt\u00f3ra jest niezb\u0119dna dla naszej odporno\u015bci, rozrodczo\u015bci i trawienia. Wyniki bada\u0144 na kobietach z nadwag\u0105 wskazuj\u0105, \u017ce suplementy histydynowe&nbsp;<strong>mog\u0105 obni\u017ca\u0107 BMI i insulinooporno\u015b\u0107<\/strong>. Niedob\u00f3r histydyny mo\u017ce&nbsp;<strong>powodowa\u0107 anemi\u0119<\/strong> i niski poziom krwinek we krwi u os\u00f3b z chorobami nerek lub staw\u00f3w. <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. Treonina<\/h3>\n\n\n\n<p>Treonina jest nieodzowna <strong>dla zdrowej sk\u00f3ry i z\u0119b\u00f3w<\/strong>, gdy\u017c jest sk\u0142adnikiem szkliwa, kolagenu i elastyny. Uczestniczy w&nbsp;<strong>metabolizmie t\u0142uszcz\u00f3w<\/strong> i mo\u017ce dzia\u0142a\u0107 korzystnie na ludzi z problemami trawiennymi, zaburzeniami l\u0119kowymi, czy depresj\u0105 o \u0142agodnym nasileniu. <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=\"wp-block-heading is-style-default\">4. Metionina<\/h3>\n\n\n\n<p>Metionina wraz z <strong>endogennym aminokwasem cystein\u0105<\/strong>&nbsp;s\u0105 niezb\u0119dne&nbsp;<strong>dla zdrowych i elastycznych w\u0142os\u00f3w oraz sk\u00f3ry<\/strong>. Metionina pomaga tak\u017ce utrzyma\u0107 mocne i twarde paznokcie. Bierze udzia\u0142 w&nbsp;<strong>prawid\u0142owym przyswajaniu selenu<\/strong>&nbsp;i cynku oraz usuwaniu metali ci\u0119\u017ckich, takich jak o\u0142\u00f3w czy rt\u0119\u0107. <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=\"wp-block-heading is-style-default\">5. Walina<\/h3>\n\n\n\n<p>Walina jest niezb\u0119dna <strong>dla naszego zdrowia psychicznego<\/strong>, koordynacji mi\u0119\u015bni i spokoju wewn\u0119trznego. Sportowcy suplementuj\u0105 walin\u0119, by wzmocni\u0107 <strong>przyrost mi\u0119\u015bni, regeneracj\u0119 tkanek<\/strong> i uzupe\u0142ni\u0107 energi\u0119. Jej niedob\u00f3r mo\u017ce powodowa\u0107&nbsp;<strong>bezsenno\u015b\u0107 i pogorszenie samopoczucia<\/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=\"essential amino acids - valine\" title=\"essential amino acids - valine\"\/><\/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. Izoleucyna<\/h3>\n\n\n\n<p>Izoleucyna wspomaga <strong>gojenie ran<\/strong>, wzmacnia odporno\u015b\u0107, a tak\u017ce reguluje poziom cukr\u00f3w we krwi i produkcj\u0119 hormon\u00f3w. <strong>Wyst\u0119puje g\u0142\u00f3wnie w tkance mi\u0119\u015bniowej<\/strong> i kontroluje poziom energii. Ludzie starsi mog\u0105 by\u0107 bardziej podatni na niedob\u00f3r izoleucyny ni\u017c m\u0142odzi, co mo\u017ce powodowa\u0107&nbsp;<strong>zanik mi\u0119\u015bni i drgawki<\/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. Leucyna<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.pl\/l-leucyna-w-proszku-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leucyna<\/a> jest aminokwasem szczeg\u00f3lnie wa\u017cnym dla <strong>syntezy bia\u0142ek<\/strong>. Ponadto, reguluje poziom cukr\u00f3w we krwi oraz wspomaga <strong>wzrost i regeneracj\u0119 mi\u0119\u015bni oraz ko\u015bci<\/strong>. Jest tak\u017ce niezb\u0119dna przy gojeniu ran i syntezy hormonu wzrostu. Niedob\u00f3r leucyny mo\u017ce prowadzi\u0107 do <strong>chor\u00f3b sk\u00f3ry, utraty w\u0142os\u00f3w i trwa\u0142ego zm\u0119czenia<\/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>Leucyna, izoleucyna i walina<\/strong>&nbsp;tworz\u0105 grup\u0119 aminokwas\u00f3w rozga\u0142\u0119zionych, zwanych w skr\u00f3cie&nbsp;<a title=\"Bcaa - Gymbeam\" href=\"https:\/\/gymbeam.pl\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>&nbsp;(ang. branched-chain amino acids). Odgrywaj\u0105 one szczeg\u00f3lne role w organizmie, <strong>w tym uczestnicz\u0105 w syntezie bia\u0142ek<\/strong>, produkcji energii, a tak\u017ce biosyntezie innych aminokwas\u00f3w.<\/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. Fenyloalanina<\/h3>\n\n\n\n<p>Fenyloalanina odgrywa kluczow\u0105 rol\u0119 <strong>w biosyntezie innych aminokwas\u00f3w<\/strong>, jest te\u017c istotna dla struktury i funkcjonowania wielu bia\u0142ek i enzym\u00f3w. Organizm&nbsp;<strong>przekszta\u0142ca fenyloalanin\u0119 w tyrozyn\u0119<\/strong>, kt\u00f3ra jest niezb\u0119dna dla&nbsp;<strong>prawid\u0142owego funkcjonowania m\u00f3zgu<\/strong>. Jest tak\u017ce prekursorem neuroprzeka\u017anik\u00f3w, takich jak dopamina, epinefryna (adrenalina) czy norepinefryna (noradrenalina).&nbsp;<strong>Niedob\u00f3r fenyloalaniny wyst\u0119puje rzadko<\/strong>, lecz mo\u017ce powodowa\u0107 wypryski, wyczerpanie i problemy z pami\u0119ci\u0105.<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>Co ciekawe, organizm u os\u00f3b cierpi\u0105cych na chorob\u0119 genetyczn\u0105 zwan\u0105&nbsp;<strong>fenyloketonuri\u0105&nbsp;<\/strong>nie jest w stanie metabolizowa\u0107 fenyloalaniny. Osoby chore musz\u0105&nbsp;<strong>unika\u0107 wysokiej zawarto\u015bci fenyloalaniny w diecie<\/strong>.<\/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. Tryptofan<\/h3>\n\n\n\n<p>Tryptofan jest niezb\u0119dny dla <strong>prawid\u0142owego rozwoju noworodk\u00f3w<\/strong>, jest tak\u017ce substratem w produkcji serotoniny i melatoniny. Serotonina jest neuroprzeka\u017anikiem, kt\u00f3ry odpowiada za&nbsp;<strong>regulacj\u0119 apetytu, snu, nastroju i b\u00f3lu<\/strong>. Melatonina tak\u017ce reguluje sen i jest sk\u0142adnikiem&nbsp;<strong>wielu \u015brodk\u00f3w nasennych<\/strong>. <span style=\"color: #ff6600;\">[5] [16]<\/span><\/p>\n\n\n\n<p>Jedno z bada\u0144 wskazuje, \u017ce suplementacja tryptofanu mo\u017ce&nbsp;<strong>pomaga\u0107 w radzeniu sobie z silnymi emocjami<\/strong>&nbsp;u zdrowych kobiet. Niedob\u00f3r tryptofanu <strong>mo\u017ce powodowa\u0107 pelagr\u0119<\/strong>, chorob\u0119, kt\u00f3ra mo\u017ce prowadzi\u0107 do demencji, zapale\u0144 sk\u00f3ry i problem\u00f3w trawiennych. <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>Bior\u0105c pod uwag\u0119 opisany powy\u017cej wp\u0142yw&nbsp;<a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.pl\/eaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">EAA, <\/a>mo\u017cna wywnioskowa\u0107, \u017ce aminokwasy egzogenne s\u0105 podstaw\u0105 dla <strong>w\u0142a\u015bciwego i zdrowego funkcjonowania organizmu.<\/strong>&nbsp;Cho\u0107 zwykle aminokwasy s\u0105 g\u0142\u00f3wnie kojarzone z rozwojem i rozbudow\u0105 masy mi\u0119\u015bni u sportowc\u00f3w, nasz organizm jest znacznie bardziej zale\u017cny od nich. Z tego powodu&nbsp;<strong>nie powinni\u015bmy zaniedbywa\u0107 ich zalecanego dziennego spo\u017cycia<\/strong>. Ich niedob\u00f3r&nbsp;<strong>mo\u017ce negatywnie wp\u0142ywa\u0107 na nasze zdrowie<\/strong>, mi\u0119dzy innymi na uk\u0142ady: nerwowy, rozrodczy, odporno\u015bciowy i pokarmowy.<\/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=\"Aminokwasy_niezbedne_a_sportowcy\"><\/span>Aminokwasy niezb\u0119dne a sportowcy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jednym z g\u0142\u00f3wnych wp\u0142yw\u00f3w <a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.pl\/eaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">aminokwas\u00f3w niezb\u0119dnych<\/a>&nbsp;jest ich udzia\u0142 w budowie i rozro\u015bcie mi\u0119\u015bni. Wiele spo\u015br\u00f3d EAA&nbsp;<strong>uczestniczy w syntezie bia\u0142ek<\/strong>, dotyczy to nie tylko aminokwas\u00f3w rozga\u0142\u0119zionych. Dzieje si\u0119 to dzi\u0119ki ich zdolno\u015bci do&nbsp;<strong>aktywowania szlaku kinazy bia\u0142kowej mTORC1<\/strong>. Je\u015bli uprawiacie fitness, mogli\u015bcie ju\u017c s\u0142ysze\u0107 o kinazie mTOR, kt\u00f3ra efektywnie stymuluje syntez\u0119 bia\u0142ek. W szlaku mTORC1 udzia\u0142 bierze nie tylko kinaza mTOR, ale sk\u0142adaj\u0105 si\u0119 na niego tak\u017ce inne <strong>procesy zwi\u0105zane z syntez\u0105 bia\u0142ek mi\u0119\u015bniowych<\/strong>. <span style=\"color: #ff6600;\">[20] <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/60518986_2179034205551614_8699734863986556928_o_2.jpg\" alt=\"Essential amino acids and athletes\" style=\"width:843px;height:562px\" title=\"Essential amino acids and athletes\"\/><\/figure>\n<\/div>\n\n\n<p>Szlak mTORC1 kontroluje&nbsp;<strong>anaboliczne i kataboliczne sygna\u0142y elektryczne w mi\u0119\u015bniach<\/strong>, reguluje&nbsp;<strong>rozrost mi\u0119\u015bni i ich rozpad<\/strong>. Zosta\u0142o to potwierdzone przez badania, kt\u00f3re wskaza\u0142y, \u017ce&nbsp;<strong>uzupe\u0142nianie aminokwas\u00f3w niezb\u0119dnych w po\u0142\u0105czeniu z treningiem si\u0142owym<\/strong>&nbsp;ma wi\u0119kszy pozytywny efekt&nbsp;<strong>na stymulacj\u0119 syntezy bia\u0142ek mi\u0119\u015bniowych<\/strong>, w por\u00f3wnaniu z samym treningiem. <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>W praktyce oznacza to, \u017ce EAA mog\u0105 pom\u00f3c ci&nbsp;<strong>zmaksymalizowa\u0107 skuteczne osi\u0105ganie twoich cel\u00f3w treningowych<\/strong>&nbsp;poprzez stymulacj\u0119 syntezy bia\u0142ek mi\u0119\u015bniowych. To za\u015b prowadzi do&nbsp;<strong>rozrostu mi\u0119\u015bni<\/strong>&nbsp;i minimalizuje ich utrat\u0119.<\/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=\"Zrodla_aminokwasow_niezbednych\"><\/span>\u0179r\u00f3d\u0142a aminokwas\u00f3w niezb\u0119dnych<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Poniewa\u017c nasz organizm&nbsp;<strong>nie jest w stanie sam biosyntetyzowa\u0107 aminokwas\u00f3w egzogennych<\/strong>, niezwykle wa\u017cne jest dostarczanie ich poprzez zbilansowan\u0105 diet\u0119. Na szcz\u0119\u015bcie wiele pospolitych produkt\u00f3w spo\u017cywczych zawiera aminokwasy niezb\u0119dne. Produkty, w kt\u00f3rych znajdziemy wszystkie&nbsp;<strong>9 aminokwas\u00f3w egzogennych<\/strong> nazywane s\u0105&nbsp;<strong>pokarmami pe\u0142nowarto\u015bciowymi<\/strong>. S\u0105 to: mi\u0119so, <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/ryba\/\" class=\"ek-link\">ryby <\/a>i owoce morza, dr\u00f3b, jaja i nabia\u0142. Spo\u015br\u00f3d&nbsp;<strong>pokarm\u00f3w ro\u015blinnych<\/strong>, wszystkie aminokwasy niezb\u0119dne zawieraj\u0105: soja, quinoa (komosa ry\u017cowa) i gryka. Pozosta\u0142e pokarmy ro\u015blinne, takie jak orzechy i str\u0105czki,&nbsp;<strong>nie s\u0105 uznawane za pokarmy pe\u0142nowarto\u015bciowe<\/strong>, poniewa\u017c nie zawieraj\u0105 jednego lub wi\u0119cej spo\u015br\u00f3d aminokwas\u00f3w egzogennych.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Je\u015bli jeste\u015bcie&nbsp;<strong>weganami<\/strong>, a wasza dieta jest zr\u00f3\u017cnicowana, jeste\u015bcie w stanie zapewni\u0107 odpowiedni\u0105 dzienn\u0105 dawk\u0119 wszystkich aminokwas\u00f3w niezb\u0119dnych. Na przyk\u0142ad wybieranie r\u00f3\u017cnych typ\u00f3w str\u0105czk\u00f3w, orzech\u00f3w oraz nasion lub <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/warzywa\/\" class=\"ek-link\">warzyw <\/a>zapewni zalecane dzienne spo\u017cycie aminokwas\u00f3w egzogennych, nawet bez konieczno\u015bci przyjmowania&nbsp;<strong>produkt\u00f3w pochodzenia zwierz\u0119cego<\/strong>. Ponadto, mo\u017cecie tak\u017ce uzupe\u0142nia\u0107&nbsp;<a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.pl\/eaa\" target=\"_blank\" rel=\"noopener noreferrer\">EAA<\/a> w formie suplement\u00f3w diety. <span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1145991311_2.jpg\" alt=\"Sources of essential amino acids\" style=\"width:843px;height:567px\" title=\"Sources of essential amino acids\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Poni\u017csza tabela zawiera zestawienie&nbsp;<strong>\u017ar\u00f3de\u0142 aminokwas\u00f3w egzogennych w diecie<\/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>Aminokwas egzogenny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>\u0179r\u00f3d\u0142o w diecie<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Lizyna<\/td><td class=\"has-text-align-center\" data-align=\"center\">mi\u0119so, jaja, soja, czarna fasola, quinoa (komosa ry\u017cowa), pestki dyni<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Histydyna<\/td><td class=\"has-text-align-center\" data-align=\"center\">mi\u0119so, ryby, dr\u00f3b, orzechy, nasiona, zbo\u017ca<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treonina<\/td><td class=\"has-text-align-center\" data-align=\"center\">twaro\u017cek, kie\u0142ki pszenicy<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Metionina<\/td><td class=\"has-text-align-center\" data-align=\"center\">jaja, zbo\u017ca, orzechy, nasiona<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Walina<\/td><td class=\"has-text-align-center\" data-align=\"center\">soja, sery, orzechy ziemne, grzyby, zbo\u017ca, warzywa<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Izoleucyna<\/td><td class=\"has-text-align-center\" data-align=\"center\">mi\u0119so, ryby, dr\u00f3b, jaja, sery, soczewica, orzechy i nasiona<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Leucyna<\/td><td class=\"has-text-align-center\" data-align=\"center\">nabia\u0142, soja, str\u0105czki<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenyloalanina<\/td><td class=\"has-text-align-center\" data-align=\"center\">nabia\u0142, mi\u0119so, soja, ryby, fasola, orzechy<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tryptofan<\/td><td class=\"has-text-align-center\" data-align=\"center\">kie\u0142ki pszenicy, twaro\u017cek, dr\u00f3b<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Dzienna_dawka_aminokwasow_egzogennych\"><\/span>Dzienna dawka aminokwas\u00f3w egzogennych<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Wiecie ju\u017c, \u017ce&nbsp;<a title=\"Essential Amino Acids\" href=\"https:\/\/gymbeam.pl\/eaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">EAA<\/a> s\u0105 wa\u017cne dla sportowc\u00f3w, <strong>nie tylko dla ich zdrowia<\/strong>, ale tak\u017ce by osi\u0105ga\u0107 cele treningowe. Zalecane dzienne dawki aminokwas\u00f3w niezb\u0119dnych wed\u0142ug&nbsp;<strong>World Health Organization (WHO)<\/strong>&nbsp;wygl\u0105daj\u0105 nast\u0119puj\u0105co&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>Aminokwas egzogenny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>mg\/kg masy cia\u0142a<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>mg dla 70 kg masy cia\u0142a<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Histydyna<\/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\">Izoleucyna<\/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\">Leucyna<\/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\">Lizyna<\/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\">Metionina + cysteina<\/td><td class=\"has-text-align-center\" data-align=\"center\">10,4 + 4,1 (\u0142\u0105cznie 15)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1050 (\u0142\u0105cznie)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fenyloalanina + tyrozyna<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 (\u0142\u0105cznie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">1750 (\u0142\u0105cznie)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Treonina<\/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\">Tryptofan<\/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\">Walina<\/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>Podsumowali\u015bmy wszystko, co&nbsp;<strong>sportowcy powinni wiedzie\u0107 o EAA<\/strong>. Jak mo\u017cna wywnioskowa\u0107 z naszego tekstu, aminokwasy niezb\u0119dne s\u0105&nbsp;<strong>drog\u0105 do zdrowia i wymarzonej figury<\/strong>. W zwi\u0105zku z tym prosimy, napiszcie w komentarzach z jakich \u017ar\u00f3de\u0142 wy najcz\u0119\u015bciej dostarczacie EAA do swojego organizmu. Je\u015bli dowiedzieli\u015bcie si\u0119 czego\u015b przydatnego w naszym po\u015bcie, <strong>nie omieszkajcie wspom\u00f3c go poprzez udost\u0119pnienie<\/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>Aminokwasy egzogenne trzeba dostarcza\u0107 w po\u017cywieniu i suplementach &#8211; nasz organizm nie potrafi sam ich wytworzy\u0107. S\u0105 niezb\u0119dne dla zdrowia i rozbudowy mi\u0119\u015bni.<\/p>\n","protected":false},"author":25,"featured_media":109319,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[126],"tags":[6217,6505,7189],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-258742","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-suplementy-diety","8":"tag-aminokwasy","9":"tag-suplementy-odzywcze","10":"tag-wzrost-masy-miesniowej","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>Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Aminokwasy egzogenne trzeba dostarcza\u0107 w po\u017cywieniu i suplementach - nasz organizm nie potrafi sam ich wytworzy\u0107. S\u0105 niezb\u0119dne dla zdrowia i rozbudowy mi\u0119\u015bni.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Aminokwasy egzogenne trzeba dostarcza\u0107 w po\u017cywieniu i suplementach - nasz organizm nie potrafi sam ich wytworzy\u0107. S\u0105 niezb\u0119dne dla zdrowia i rozbudowy mi\u0119\u015bni.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2020-09-28T10:12:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-02-27T13:30:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.pl\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie\",\"datePublished\":\"2020-09-28T10:12:00+00:00\",\"dateModified\":\"2024-02-27T13:30:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/\"},\"wordCount\":1875,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png\",\"keywords\":[\"aminokwasy\",\"suplementy od\u017cywcze\",\"wzrost masy mi\u0119\u015bniowej\"],\"articleSection\":[\"Suplementy diety\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/\",\"url\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/\",\"name\":\"Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png\",\"datePublished\":\"2020-09-28T10:12:00+00:00\",\"dateModified\":\"2024-02-27T13:30:08+00:00\",\"description\":\"Aminokwasy egzogenne trzeba dostarcza\u0107 w po\u017cywieniu i suplementach - nasz organizm nie potrafi sam ich wytworzy\u0107. S\u0105 niezb\u0119dne dla zdrowia i rozbudowy mi\u0119\u015bni.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie - GymBeam Blog","description":"Aminokwasy egzogenne trzeba dostarcza\u0107 w po\u017cywieniu i suplementach - nasz organizm nie potrafi sam ich wytworzy\u0107. S\u0105 niezb\u0119dne dla zdrowia i rozbudowy mi\u0119\u015bni.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/","og_type":"article","og_title":"Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie - GymBeam Blog","og_description":"Aminokwasy egzogenne trzeba dostarcza\u0107 w po\u017cywieniu i suplementach - nasz organizm nie potrafi sam ich wytworzy\u0107. S\u0105 niezb\u0119dne dla zdrowia i rozbudowy mi\u0119\u015bni.","og_url":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/","og_site_name":"GymBeam Blog","article_published_time":"2020-09-28T10:12:00+00:00","article_modified_time":"2024-02-27T13:30:08+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.pl\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#article","isPartOf":{"@id":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie","datePublished":"2020-09-28T10:12:00+00:00","dateModified":"2024-02-27T13:30:08+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/"},"wordCount":1875,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png","keywords":["aminokwasy","suplementy od\u017cywcze","wzrost masy mi\u0119\u015bniowej"],"articleSection":["Suplementy diety"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/","url":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/","name":"Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png","datePublished":"2020-09-28T10:12:00+00:00","dateModified":"2024-02-27T13:30:08+00:00","description":"Aminokwasy egzogenne trzeba dostarcza\u0107 w po\u017cywieniu i suplementach - nasz organizm nie potrafi sam ich wytworzy\u0107. S\u0105 niezb\u0119dne dla zdrowia i rozbudowy mi\u0119\u015bni.","breadcrumb":{"@id":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-eaa_1_.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.pl\/blog\/niezbedne-aminokwasy-eaa-i-ich-dzialanie-zrodla-i-dawkowanie\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Niezb\u0119dne aminokwasy EAA i ich dzia\u0142anie, \u017ar\u00f3d\u0142a i dawkowanie"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/258742","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=258742"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/258742\/revisions"}],"predecessor-version":[{"id":530096,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/258742\/revisions\/530096"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/109319"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=258742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=258742"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=258742"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=258742"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=258742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}