{"id":261467,"date":"2019-04-10T08:33:00","date_gmt":"2019-04-10T06:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261467"},"modified":"2025-05-06T10:44:23","modified_gmt":"2025-05-06T08:44:23","slug":"ako-efektivne-vyuzit-leucin-k-svalovemu-rastu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-efektivne-vyuzit-leucin-k-svalovemu-rastu\/","title":{"rendered":"Leuc\u00edn a jeho efekt\u00edvne vyu\u017eitie pre rast svalov a regener\u00e1ciu"},"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.sk\/blog\/ako-efektivne-vyuzit-leucin-k-svalovemu-rastu\/#Co_je_leucin\" title=\"\u010co je leuc\u00edn?\">\u010co je leuc\u00edn?<\/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.sk\/blog\/ako-efektivne-vyuzit-leucin-k-svalovemu-rastu\/#6_vyhod_uzivania_leucinu\" title=\"6 v\u00fdhod u\u017e\u00edvania leuc\u00ednu\">6 v\u00fdhod u\u017e\u00edvania leuc\u00ednu<\/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.sk\/blog\/ako-efektivne-vyuzit-leucin-k-svalovemu-rastu\/#Zdroje_leucinu\" title=\"Zdroje leuc\u00ednu\">Zdroje leuc\u00ednu<\/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.sk\/blog\/ako-efektivne-vyuzit-leucin-k-svalovemu-rastu\/#Denna_davka_leucinu\" title=\"Denn\u00e1 d\u00e1vka leuc\u00ednu\">Denn\u00e1 d\u00e1vka leuc\u00ednu<\/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.sk\/blog\/ako-efektivne-vyuzit-leucin-k-svalovemu-rastu\/#Vedlajsie_ucinky_leucinu\" title=\"Ved\u013eaj\u0161ie \u00fa\u010dinky leuc\u00ednu\">Ved\u013eaj\u0161ie \u00fa\u010dinky leuc\u00ednu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-efektivne-vyuzit-leucin-k-svalovemu-rastu\/#Vsetko_co_potrebujete_vediet_o_leucine\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o leuc\u00edne\">V\u0161etko, \u010do potrebujete vedie\u0165 o leuc\u00edne<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Budovanie svalovej hmoty<\/strong> je zalo\u017een\u00e9 na tvrdom tr\u00e9ningu, vyv\u00e1\u017eenej strave, no napom\u00f4c\u0165 v\u00e1m m\u00f4\u017eu aj <strong>doplnky v\u00fd\u017eivy<\/strong>. Pre <strong>efekt\u00edvne vyu\u017eitie suplementov<\/strong> je potrebn\u00e9 pochopi\u0165 ako prebiehaj\u00fa v tele jednotliv\u00e9 <strong>chemick\u00e9 procesy<\/strong>, ktor\u00e9 ovplyv\u0148uj\u00fa tvorbu svalov a redukciu telesn\u00e9ho tuku. Prin\u00e1\u0161ame v\u00e1m preto nieko\u013eko<strong> faktov o leuc\u00edne<\/strong>, aminokyseline, ktor\u00e1 je pre synt\u00e9zu prote\u00ednov k\u013e\u00fa\u010dov\u00e1.<\/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\"><span class=\"ez-toc-section\" id=\"Co_je_leucin\"><\/span>\u010co je leuc\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/ostatne-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leuc\u00edn<\/a> je esenci\u00e1lna aminokyselina, ktor\u00fa si telo <strong>nedok\u00e1\u017ee samo vyprodukova\u0165<\/strong>. Esenci\u00e1lnych aminokysel\u00edn je spolu 9 a leuc\u00edn patr\u00ed k <strong>najd\u00f4le\u017eitej\u0161\u00edm<\/strong> z nich, preto je d\u00f4le\u017eit\u00e9 prij\u00edma\u0165 ho zo stravy alebo suplementov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leuc\u00edn je <strong>s\u00fa\u010das\u0165ou BCAA<\/strong>, aminokysel\u00edn s rozvetven\u00fdm re\u0165azcom, o ktor\u00fdch sa dozviete viac v blogu <a title=\"BCAA a ich \u00fa\u010dinky na telo\" href=\"https:\/\/gymbeam.sk\/blog\/bcaa-a-ich-ucinky-na-telo\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA a ich \u00fa\u010dinky na telo<\/a>. Ide konkr\u00e9tne o tri aminokyseliny <strong>leuc\u00edn, izoleuc\u00edn a val\u00edn<\/strong>, ktor\u00e9 sa rozpad\u00e1vaj\u00fa u\u017e vo svaloch a nie v pe\u010deni. BCAA pom\u00e1haj\u00fa <strong>zvy\u0161ova\u0165 produkciu energie<\/strong> a svalov\u00fa synt\u00e9zu po\u010das cvi\u010denia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leuc\u00edn je pova\u017eovan\u00fd za hlavn\u00fa a najd\u00f4le\u017eitej\u0161iu <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyselinu BCAA<\/a> pre mnoh\u00e9 benefity, ktor\u00e9 poskytuje telu. Je ob\u013e\u00faben\u00fd najm\u00e4 pre <strong>schopnos\u0165 budova\u0165 svaly<\/strong> a aktivova\u0165 prote\u00edn zn\u00e1my ako mTOR, ktor\u00fd sp\u00fa\u0161\u0165a synt\u00e9zu svalov\u00fdch prote\u00ednov. Samozrejme, aj izoleuc\u00edn a val\u00edn pom\u00e1haj\u00fa aktivova\u0165 mTOR, ale<strong> nie v takej sile ako leuc\u00edn<\/strong>. <span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leuc\u00edn sa tie\u017e od zvy\u0161n\u00fdch dvoch aminokysel\u00edn BCAA l\u00ed\u0161i v tom, \u017ee bol <strong>najviac sk\u00faman\u00fd<\/strong> v izolovanom stave, nielen ako s\u00fa\u010das\u0165 BCAA. V\u00fdskumy leuc\u00ednu sa v\u00e4\u010d\u0161inou zameriavaj\u00fa na synt\u00e9zu svalov\u00fdch prote\u00ednov a jeho \u00fa\u010dinky v anabolickom procese alebo schopnos\u0165 stimulova\u0165 gluk\u00f3zu a inzul\u00edn.<\/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-498505642.jpg\" alt=\"Leuc\u00edn, esenci\u00e1lna aminokyselina, ktor\u00e1 je k\u013e\u00fa\u010dov\u00e1 pre rast svalov\" style=\"width:843px;height:567px\" title=\"Leuc\u00edn, esenci\u00e1lna aminokyselina, ktor\u00e1 je k\u013e\u00fa\u010dov\u00e1 pre rast svalov\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Leuc\u00edn<\/strong> je klasifikovan\u00fd v <strong>dvoch form\u00e1ch<\/strong>, ako:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">L-leuc\u00edn<\/a> &#8211; <strong>prirodzen\u00e1 verzia<\/strong> aminokyseliny leuc\u00edn, ktor\u00e1 sa nach\u00e1dza v bielkovin\u00e1ch v tele a <strong>naj\u010dastej\u0161ie<\/strong> sa pou\u017e\u00edva ako doplnok v\u00fd\u017eivy<\/li>\n\n\n\n<li>D-leuc\u00edn &#8211; je forma L-leuc\u00ednu, ktor\u00e1 sa v\u0161ak <strong>vyr\u00e1ba v laborat\u00f3ri\u00e1ch<\/strong> a tie\u017e sl\u00fa\u017ei na pr\u00edpravu doplnkov v\u00fd\u017eivy<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzi pr\u00ednosy leuc\u00ednu patr\u00ed aj <strong>zv\u00fd\u0161en\u00e1 redukcia tuku<\/strong>, zlep\u0161enie regener\u00e1cie svalstva alebo lep\u0161ia fyzick\u00e1 v\u00fdkonnos\u0165. O jednotliv\u00fdch <strong>v\u00fdhod\u00e1ch leuc\u00ednu<\/strong> si povieme viac v \u010dl\u00e1nku ni\u017e\u0161ie. <span style=\"color: #ff6600;\">[1]<\/span><\/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\"><span class=\"ez-toc-section\" id=\"6_vyhod_uzivania_leucinu\"><\/span>6 v\u00fdhod u\u017e\u00edvania leuc\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Leuc\u00edn m\u00e1 mnoho pozit\u00edvnych \u00fa\u010dinkov, z ktor\u00fdch sa m\u00f4\u017eu <strong>te\u0161i\u0165 najm\u00e4 \u0161portovci.<\/strong> Ak chcete <strong>nabra\u0165 svalov\u00fa hmotu<\/strong> a pritom zhodi\u0165 prebyto\u010dn\u00fd tuk, alebo h\u013ead\u00e1te \u00fa\u010dinn\u00fd doplnok v\u00fd\u017eivy na <strong>regener\u00e1ciu ubolen\u00fdch svalov<\/strong>, ur\u010dite pokra\u010dujte v \u010d\u00edtan\u00ed. Vysvetl\u00edme si, ako viete<strong> leuc\u00edn efekt\u00edvne vyu\u017ei\u0165<\/strong> pre rast svalovej hmoty a ak\u00e9 s\u00fa jeho <strong>vedecky overen\u00e9 v\u00fdhody.<\/strong><\/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\/marko_3.jpeg\" alt=\"Leuc\u00edn a jeho v\u00fdhody - podporuje rast svalov\" style=\"width:843px;height:567px\" title=\"Leuc\u00edn a jeho v\u00fdhody - podporuje rast svalov\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Podporuje rast svalovej hmoty<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/ostatne-aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leuc\u00edn<\/a> sa te\u0161\u00ed <strong>ve\u013ekej popularite<\/strong> v kruhu \u0161portovcov aj bodybuilderov pre svoju schopnos\u0165 v\u00fdznamne podporova\u0165 <strong>naberanie svalovej hmoty<\/strong>. Patr\u00ed ku k\u013e\u00fa\u010dov\u00fdm aminokyselin\u00e1m, ktor\u00e9 sa zap\u00e1jaj\u00fa do <strong>synt\u00e9zy prote\u00ednov,<\/strong> a preto pom\u00e1ha na\u0161tartova\u0165 rast svalstva po tr\u00e9ningu. <span style=\"color: #ff6600;\">[5] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ako to funguje?<\/strong> Bolo dok\u00e1zan\u00e9, \u017ee leuc\u00edn m\u00f4\u017ee <strong>aktivova\u0165 mTOR<\/strong>, prote\u00edn, ktor\u00fd je zodpovedn\u00fd za synt\u00e9zu bielkov\u00edn. MTOR funguje ako <strong>senzor energie a \u017eiv\u00edn<\/strong> z dostupn\u00fdch aminokysel\u00edn, konkr\u00e9tne leuc\u00ednu, ktor\u00fd n\u00e1sledne sp\u00fa\u0161\u0165a prote\u00ednov\u00fa synt\u00e9zu. Aktiv\u00e1cia mTOR je pritom <strong>k\u013e\u00fa\u010dov\u00e1 pre zv\u00e4\u010d\u0161enie kostrov\u00e9ho svalstva<\/strong>. <span style=\"color: #ff6600;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To znamen\u00e1, \u017ee <strong>n\u00edzka hladina leuc\u00ednu<\/strong> v obehu signalizuje, \u017ee v tele nie je dostatok prote\u00ednu na synt\u00e9zu nov\u00fdch svalov\u00fdch bielkov\u00edn, a vtedy sa <strong>mTOR deaktivuje<\/strong>. Na druhej strane, ak sa <strong>hladina leuc\u00ednu zv\u00fd\u0161i<\/strong>, mTOR dostane sign\u00e1l, \u017ee na synt\u00e9zu nov\u00fdch prote\u00ednov kostrov\u00e9ho svalstva je v tele dostatok bielkov\u00edn, n\u00e1sledne sa <strong>aktivuje a spust\u00ed synt\u00e9zu prote\u00ednov.&nbsp; &nbsp;<\/strong><\/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\/53423771_2090565134398522_4390104206040629248_o.jpg\" alt=\"Leuc\u00edn reguluje synt\u00e9zu prote\u00ednu a rast svalovej hmoty \" style=\"width:843px;height:567px\" title=\"Leuc\u00edn reguluje synt\u00e9zu prote\u00ednu a rast svalovej hmoty \"\/><\/figure>\n<\/div>\n\n\n<p>V\u00fdsledky \u0161t\u00fadi\u00ed nehovoria \u00faplne jasne o tom, ako dok\u00e1\u017ee leuc\u00edn aktivova\u0165 mTOR. Potvrdzuj\u00fa v\u0161ak, \u017ee <strong>mTOR je senzit\u00edvny na koncentr\u00e1ciu leuc\u00ednu<\/strong> a hladinu ATP (adenoz\u00edntrifosf\u00e1tu). <span style=\"color: #ff6600;\">[23] [24]<\/span> \u00daloha leuc\u00ednu v tomto procese nie je obmedzen\u00e1 len na to, aby p\u00f4sobil ako hnacia sila synt\u00e9zy prote\u00ednov, ale <strong>leuc\u00edn cel\u00fd proces tvorby svalstva reguluje<\/strong>. \u010c\u00edm je hladina leuc\u00ednu vy\u0161\u0161ia, t\u00fdm <strong>v\u00e4\u010d\u0161ia je tvorba svalov. <\/strong><span style=\"color: #ff6600;\">[7] <\/span>\u0160t\u00fadie potvrdzuj\u00fa, \u017ee samotn\u00fd leuc\u00edn je schopn\u00fd <strong>zv\u00fd\u0161i\u0165 prote\u00ednov\u00fa synt\u00e9zu a\u017e o 25 %<\/strong>.<span style=\"color: #ff6600;\"> [20] <\/span>Pozrime sa na zop\u00e1r pr\u00edkladov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odborn\u00edci uskuto\u010dnili v\u00fdskum, kde testovan\u00e9 osoby podst\u00fapili <strong>45-min\u00fatov\u00fd odporov\u00fd tr\u00e9ning<\/strong>. N\u00e1sledne boli tieto osoby rozdelen\u00e9 do <strong>3 skup\u00edn<\/strong>, pri\u010dom ka\u017ed\u00e1 skupiny prijala <strong>odli\u0161n\u00fa kombin\u00e1ciu suplementov<\/strong>. Jedna skupina doplnila <strong>len sacharidy<\/strong>, druh\u00e1 skupina <strong>prijala sacharidy a 30 g prote\u00ednu<\/strong> a tretia skupina konzumovala <strong>sacharidy, prote\u00edn a leuc\u00edn<\/strong>. <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledkom \u0161t\u00fadie bolo zistenie, \u017ee <strong>tretia skupina<\/strong>, ktor\u00e1 prijala kombin\u00e1ciu <a title=\"Gainery a sacharidy GymBeam\" href=\"https:\/\/gymbeam.sk\/5-gainery\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sacharidy<\/a> + <a title=\"Prote\u00edny, bielkoviny, GymBeam\" href=\"https:\/\/gymbeam.sk\/3-proteiny\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">prote\u00edn<\/a> + <a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leuc\u00edn<\/a> zn\u00ed\u017eila rozpad bielkov\u00edn a <strong>zv\u00fd\u0161ila prote\u00ednov\u00fa synt\u00e9z<\/strong>u vo v\u00e4\u010d\u0161ej miere ako kombin\u00e1cia sacharidov a prote\u00ednu. Z\u00e1rove\u0148 v\u00fdsledky tretej skupiny mali <strong>omnoho lep\u0161\u00ed efekt<\/strong> ako v pr\u00edpade prvej skupiny, ktor\u00e1 prijala len sacharidy. <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e9 vysvetlenie tohto javu je, \u017ee <strong>prote\u00ednu trv\u00e1 dlh\u0161\u00ed \u010das<\/strong>, k\u00fdm sa zo \u017eal\u00fadka dostane do \u010driev a nakoniec do obehu. Dokonca aj pri r\u00fdchlo vstrebate\u013enom prote\u00edne, ak\u00fdm je <a title=\"Srv\u00e1tkov\u00fd prote\u00edn, Whey protein GymBeam\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">srv\u00e1tkov\u00fd whey prote\u00edn<\/a>, m\u00f4\u017ee trva\u0165 hodiny, k\u00fdm sa <strong>leuc\u00edn dostane do obehu.<\/strong> Na rozdiel od toho, samostatn\u00fd doplnok leuc\u00ednu sa <strong>r\u00fdchlej\u0161ie absorbuje<\/strong>, \u010d\u00edm zv\u00fd\u0161i hladiny leuc\u00ednu v plazme a aktivuje vy\u0161\u0161ie spomenut\u00e9 anabolick\u00e9 dr\u00e1hy. <span style=\"color: #ff6600;\">[25]&nbsp; &nbsp; <\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm pr\u00edkladom je \u0161t\u00fadia z roku 2017, ktor\u00e1 rovnako testovala vplyv <strong>r\u00f4znych kombin\u00e1ci\u00ed suplementov<\/strong> v odli\u0161n\u00fdch d\u00e1vkach na zv\u00fd\u0161enie prote\u00ednovej synt\u00e9zy. Tento v\u00fdskum podst\u00fapilo <strong>40 mu\u017eov s priemern\u00fdm vekom 21 rokov<\/strong>, ktor\u00ed boli rozdelen\u00ed do 3 skup\u00edn. Prv\u00e1 skupina prijala <strong>25 g srv\u00e1tkov\u00e9ho prote\u00ednu s obsahom 3 g leuc\u00ednu<\/strong>. Druh\u00e1 skupina u\u017eila len <strong>6,25 g srv\u00e1tkov\u00e9ho prote\u00ednu s obsahom 0,75 g leuc\u00ednu<\/strong> a tretia skupina konzumovala <strong>6,25 g srv\u00e1tkov\u00e9ho prote\u00ednu<\/strong> spolu so suplementom BCAA, a teda <strong>celkovo 5 g leuc\u00ednu<\/strong>. <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<p>V\u00fdsledky uk\u00e1zali, \u017ee 6,25 g <a title=\"Srv\u00e1tkov\u00fd prote\u00edn, Whey protein GymBeam\" href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">srv\u00e1tkov\u00e9ho whey prote\u00ednu<\/a> spolu s vysokou d\u00e1vkou 5 g <a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leuc\u00ednu<\/a> boli <strong>viac anabolick\u00e9<\/strong> ako rovnak\u00e1 d\u00e1vka prote\u00ednu s men\u0161\u00edm podielom leuc\u00ednu (3 g) . Navy\u0161e, t\u00e1to d\u00e1vka bola tak efekt\u00edvna pre zv\u00fd\u0161enie prote\u00ednovej synt\u00e9zy ako <strong>vysok\u00e1 d\u00e1vka 25 g prote\u00ednu.<\/strong> Z uveden\u00e9ho vypl\u00fdva, \u017ee <strong>zv\u00fd\u0161en\u00e1 d\u00e1vka leuc\u00ednu<\/strong> m\u00f4\u017ee kompenzova\u0165 optim\u00e1lnu d\u00e1vku srv\u00e1tkov\u00e9ho prote\u00ednu pri\u010dom synt\u00e9za prote\u00ednov bude <strong>rovnako intenz\u00edvna<\/strong>. <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<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\/DSC03970.jpg\" alt=\"Leuc\u00edn podporuje v\u00fdkon pri \u0161porte\"\/><\/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\">2. Zlep\u0161uje v\u00fdkon pri \u0161porte<\/h3>\n\n\n\n<p>Nielen bodybuilderi, ale aj <strong>atl\u00e9ti a za\u010d\u00ednaj\u00faci \u0161portovci<\/strong> vedia vyu\u017ei\u0165 v\u00fdhody leuc\u00ednu. Ten toti\u017e pos\u00fava <strong>fyzick\u00fd v\u00fdkon na vy\u0161\u0161\u00ed leve<\/strong>l aj pri aer\u00f3bnych aktivit\u00e1ch. Jedna \u0161t\u00fadia uv\u00e1dza, \u017ee suplement\u00e1cia leuc\u00ednu po\u010das \u0161iestich t\u00fd\u017ed\u0148ov v\u00fdznamne <strong>zlep\u0161ila vytrvalos\u0165 a silu<\/strong> v hornej \u010dasti tela kanoistov. Podobne sa vyjadruje aj v\u00fdskum, ktor\u00fd potvrdil, \u017ee leuc\u00edn <strong>zv\u00fd\u0161il hmotnos\u0165 svalov\u00e9ho tkaniva<\/strong> a zlep\u0161il funk\u010dn\u00fa v\u00fdkonnos\u0165 u star\u0161\u00edch \u013eud\u00ed. <span style=\"color: #ff6600;\">[11]<\/span> <span style=\"color: #ff6600;\">[12]&nbsp; &nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Pom\u00e1ha pri \u00fabytku tuku<\/h3>\n\n\n\n<p>Ak sa sna\u017e\u00edte <strong>vybudova\u0165 svaly<\/strong> a z\u00e1rove\u0148 <strong>zhodi\u0165 pneumatiku tuku<\/strong> okolo brucha, <a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leuc\u00edn<\/a> je pre v\u00e1s tou najlep\u0161ou vo\u013ebou. Nieko\u013eko \u0161t\u00fadi\u00ed toti\u017e potvrdilo, \u017ee leuc\u00edn m\u00e1 <strong>siln\u00fd \u00fa\u010dinok na redukciu tuku<\/strong>. Prieskum z roku 2015 uk\u00e1zal, \u017ee aminokyselina leuc\u00edn <strong>zni\u017euje hromadenie tuku<\/strong> a br\u00e1ni rozvoju obezity s\u00favisiacej so stravou. <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<h3 class=\"wp-block-heading\">4. Podporuje regener\u00e1ciu svalstva<\/h3>\n\n\n\n<p>Svalovica je <strong>bo\u013eav\u00fdm d\u00f4sledkom<\/strong> dobr\u00e9ho tr\u00e9ningu. Ale po ve\u013emi intenz\u00edvnej \u0161portovej aktivite v\u00e1s zni\u010den\u00e9 svaly m\u00f4\u017eu na nieko\u013eko dn\u00ed <strong>vyradi\u0165 z tr\u00e9ningovej rutiny<\/strong>. Vtedy je \u010das na <a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leuc\u00edn<\/a>. Ak ho u\u017e\u00edvate, <strong>nemus\u00edte sa ob\u00e1va\u0165<\/strong>, \u017ee va\u0161e fitness ciele bud\u00fa kv\u00f4li svalovej bolesti v nedoh\u013eadne.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>S\u013eubn\u00e9 v\u00fdsledky \u0161t\u00fadi\u00ed hovoria, \u017ee leuc\u00edn m\u00e1 <strong>podstatn\u00fa \u00falohu pri obnove svalov<\/strong>. Jeden v\u00fdskum potvrdil, \u017ee konzum\u00e1cia leuc\u00ednu ihne\u010f po tr\u00e9ningu pom\u00e1ha <strong>regenerova\u0165 svaly<\/strong> a aktivova\u0165 synt\u00e9zu svalov\u00fdch prote\u00ednov. \u010eal\u0161ia \u0161t\u00fadia uk\u00e1zala, \u017ee suplement\u00e1cia leuc\u00ednu <strong>zlep\u0161uje regener\u00e1ciu aj vytrvalostn\u00fa v\u00fdkonnos\u0165<\/strong> u cyklistov v d\u0148och nasleduj\u00facich po tr\u00e9ningu. <span style=\"color: #ff6600;\">[15] [16]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Stabilizuje cukor v krvi<\/h3>\n\n\n\n<p>Hyperglyk\u00e9mia alebo <strong>vysok\u00e1 hladina cukru v krvi<\/strong> m\u00f4\u017ee sp\u00f4sobi\u0165 \u00fanavu, v\u00fdrazn\u00fa stratu hmotnosti a zv\u00fd\u0161en\u00fd pocit sm\u00e4du. Dlhodobo nelie\u010den\u00e1 vysok\u00e1 hladina cukru v krvi m\u00f4\u017ee ma\u0165 v\u0161ak <strong>omnoho z\u00e1va\u017enej\u0161ie n\u00e1sledky<\/strong>, ako po\u0161kodenie nervov, probl\u00e9my s obli\u010dkami alebo riziko ko\u017en\u00fdch infekci\u00ed.<\/p>\n\n\n\n<p>Niektor\u00e9 v\u00fdskumy nazna\u010duj\u00fa, \u017ee leuc\u00edn m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00fd pri <strong>udr\u017eiavan\u00ed stabilnej hladiny cukru<\/strong> v krvi. \u0160t\u00fadia potvrdila, \u017ee leuc\u00edn u\u017e\u00edvan\u00fd spolu s gluk\u00f3zou, pomohol <strong>stimulova\u0165 sekr\u00e9ciu inzul\u00ednu,<\/strong> \u010d\u00edm zn\u00ed\u017eil hladinu cukru v krvi testovan\u00fdch os\u00f4b. \u010eal\u0161ia \u0161t\u00fadia tie\u017e hovor\u00ed, \u017ee leuc\u00edn je schopn\u00fd u\u013eah\u010di\u0165 <strong>signaliz\u00e1ciu inzul\u00ednu a pr\u00edjem gluk\u00f3zy<\/strong>, aby pomohol stabilizova\u0165 hladinu cukru v krvi. <span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Zabra\u0148uje strate svalov u star\u0161\u00edch \u013eud\u00ed<\/h3>\n\n\n\n<p>Procesom starnutia sa v tele deje <strong>ve\u013ea zmien<\/strong>. Postupn\u00e9 zhor\u0161ovanie stavu kostrov\u00fdch svalov, naz\u00fdvan\u00e9 aj <strong>sarkop\u00e9ni<\/strong>a, je jedn\u00fdm z najv\u00fdznamnej\u0161\u00edch <strong>pr\u00edznakov pokro\u010dil\u00e9ho veku<\/strong>. Tento stav m\u00f4\u017ee sp\u00f4sobi\u0165<strong> slabos\u0165 a zn\u00ed\u017een\u00fa v\u00fddr\u017e<\/strong>, \u010do vedie k poklesu fyzickej aktivity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve leuc\u00edn pom\u00e1ha <strong>spomali\u0165 svalov\u00e9 po\u0161kodenie<\/strong>, \u010d\u00edm zni\u017euje spomenut\u00e9 pr\u00edznaky starnutia. Jedna \u0161t\u00fadia uk\u00e1zala, \u017ee leuc\u00edn <strong>zlep\u0161uje svalov\u00fa synt\u00e9zu u star\u0161\u00edch<\/strong> dospel\u00fdch pacientov, ktor\u00ed z\u00e1rove\u0148 prij\u00edmali dostato\u010dn\u00e9 mno\u017estvo prote\u00ednov v strave. \u010eal\u0161\u00ed v\u00fdskum publikoval <strong>podobn\u00e9 v\u00fdsledky<\/strong>. Zistil, \u017ee suplement\u00e1cia leuc\u00ednu je schopn\u00e1 <strong>obmedzi\u0165 \u00fabytok hmotnosti<\/strong> sp\u00f4soben\u00fd podv\u00fd\u017eivou u star\u0161\u00edch \u013eud\u00ed. <span style=\"color: #ff6600;\">[8] [9] <\/span><\/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\"><span class=\"ez-toc-section\" id=\"Zdroje_leucinu\"><\/span>Zdroje leuc\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby ste dosiahli spom\u00ednan\u00e9 \u00fa\u010dinky leuc\u00ednu, je d\u00f4le\u017eit\u00e9 pozrie\u0165 sa bli\u017e\u0161ie na jeho pr\u00edjem. Leuc\u00edn sa prirodzene nach\u00e1dza <strong>v be\u017en\u00fdch potravin\u00e1ch<\/strong>, preto\u017ee je neoddelite\u013enou s\u00fa\u010das\u0165ou stravy bohatej na prote\u00edny. <span style=\"color: #ff6600;\">[3]&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak si chcete po\u010d\u00edta\u0165 pr\u00edjem leuc\u00ednu z potrav\u00edn, bude to dos\u0165 n\u00e1ro\u010dn\u00e9, preto\u017ee na <strong>etikete be\u017en\u00fdch produktov<\/strong> n\u00e1jdete len nutri\u010dn\u00e9 mno\u017estvo bielkov\u00edn a nie leuc\u00ednu. Odborn\u00edci v\u0161ak tvrdia, \u017ee mno\u017estvo leuc\u00ednu, ktor\u00e9 obsahuj\u00fa bielkoviny, <strong>je okolo 5 a\u017e 10 %.<\/strong> V nasleduj\u00facej <strong>tabu\u013eke<\/strong> n\u00e1jdete potraviny s <strong>najvy\u0161\u0161\u00edm podielom leuc\u00ednu<\/strong>. V\u00e4\u010d\u0161ina z nich s\u00fa produkty, ktor\u00e9 pravdepodobne prij\u00edmate ka\u017ed\u00fd de\u0148. <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-931431628.jpg\" alt=\"Zdroje leuc\u00ednu - potraviny pln\u00e9 bielkov\u00edn a suplementy \" style=\"width:843px;height:567px\" title=\"Zdroje leuc\u00ednu - potraviny pln\u00e9 bielkov\u00edn a suplementy \"\/><\/figure>\n<\/div>\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>Potraviny<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Mno\u017estvo leuc\u00ednu na 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Srv\u00e1tkov\u00fd whey prote\u00edn<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00f3jov\u00fd prote\u00edn<\/td><td class=\"has-text-align-center\" data-align=\"center\">7,5 &#8211; 8,5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">S\u00f3jov\u00e9 b\u00f4by<\/td><td class=\"has-text-align-center\" data-align=\"center\">2,87 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/tag\/hovadzie-maso\/\">Hov\u00e4dzie m\u00e4so<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,76 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ara\u0161idy<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,67 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/blog\/tag\/losos\/\" class=\"ek-link\">Losos<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,62 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mandle<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,49 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">Kuracie prsia<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,48 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vaj\u00ed\u010dka<\/td><td class=\"has-text-align-center\" data-align=\"center\">1,4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160o\u0161ovica<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,65 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cicer\/\" class=\"ek-link\">C\u00edcer<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,63 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Denna_davka_leucinu\"><\/span>Denn\u00e1 d\u00e1vka leuc\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optim\u00e1lna d\u00e1vka leuc\u00ednu na de\u0148 je v rozmedz\u00ed <strong>2000 &#8211; 5000 mg denne.<\/strong> <a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leuc\u00edn<\/a> je vhodn\u00e9 u\u017e\u00edva\u0165 <strong>nala\u010dno<\/strong>, alebo spolu s jedlom, ktor\u00e9 m\u00e1 n\u00edzky podiel bielkov\u00edn, a teda aj menej leuc\u00ednu. <span style=\"color: #ff6600;\">[1]&nbsp; &nbsp; <\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Ak cvi\u010d\u00edte a chcete<strong> efekt\u00edvne vyu\u017ei\u0165 leuc\u00edn<\/strong> pre rast svalov a maximalizova\u0165 jeho \u00fa\u010dinky, mali by ste sa dr\u017ea\u0165 t\u00fdchto krokov <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<ol class=\"wp-block-list\">\n<li>Dopl\u0148te 2,5 g <a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leuc\u00ednu<\/a> (alebo 5 g <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>) 30 min\u00fat pred tr\u00e9ningom na podporu anabolick\u00e9ho stimulu.<\/li>\n\n\n\n<li>Skombinujte \u010fal\u0161\u00edch 5 g <a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leuc\u00ednu<\/a> (alebo 10 g <a title=\"BCAA aminokyseliny GymBeam\" href=\"https:\/\/gymbeam.sk\/42-bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>) so svoj\u00edm prote\u00ednov\u00fdm \u0161ejkom po tr\u00e9ningu. Pridanie leuc\u00ednu do srv\u00e1tkov\u00e9ho prote\u00ednu m\u00f4\u017ee by\u0165 ve\u013emi \u00fa\u010dinn\u00e9 na e\u0161te v\u00e4\u010d\u0161iu stimul\u00e1ciu synt\u00e9zy prote\u00ednov.<\/li>\n\n\n\n<li>Dopl\u0148te 5 g <a href=\"https:\/\/gymbeam.sk\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leuc\u00ednu<\/a> pred span\u00edm, aby ste zv\u00fd\u0161ili r\u00fdchlos\u0165 regener\u00e1cie po tr\u00e9ningu.<\/li>\n\n\n\n<li>Konzumujte leuc\u00edn medzi jedlami, preto\u017ee v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 s r\u00fdchlym zotaven\u00edm svalstva. \u013dudia, ktor\u00ed dr\u017eia di\u00e9tu a sna\u017eia sa vybudova\u0165 svalov\u00fa hmotu by preto mali zaradi\u0165 do svojho jed\u00e1lni\u010dka <strong>2 &#8211; 3 g leuc\u00ednu<\/strong> medzi chodmi. M\u00f4\u017ee im to zn\u00ed\u017ei\u0165 potenci\u00e1lne katabolick\u00e9 \u00fa\u010dinky a pred\u00eds\u0165 rozpadu svalstva.<\/li>\n<\/ol>\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\"><span class=\"ez-toc-section\" id=\"Vedlajsie_ucinky_leucinu\"><\/span>Ved\u013eaj\u0161ie \u00fa\u010dinky leuc\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Leuc\u00edn vo v\u0161eobecnosti <strong>nesp\u00f4sobuje z\u00e1va\u017en\u00e9 ved\u013eaj\u0161ie \u00fa\u010dinky<\/strong>, pokia\u013e sa to s jeho pr\u00edjmom nepreh\u00e1\u0148a. Jedna ve\u013emi mal\u00e1 \u0161t\u00fadia s 5 zdrav\u00fdmi mu\u017emi, ktor\u00ed dost\u00e1vali <strong>1250 mg leuc\u00ednu na kilogram hmotnosti<\/strong>, a teda 25-n\u00e1sobok odhadovanej priemernej potreby, zistila, \u017ee tieto vysok\u00e9 d\u00e1vky leuc\u00ednu sp\u00f4sobili zv\u00fd\u0161enie amoniaku v tele. V d\u00f4sledku tejto \u0161t\u00fadie bol <strong>maxim\u00e1lny limit leuc\u00ednu stanoven\u00fd na 500 mg \/ kg<\/strong> hmotnosti denne. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leuc\u00edn v\u0161ak m\u00f4\u017ee <strong>ovplyv\u0148ova\u0165 \u00fa\u010dinok niektor\u00fdch lie\u010div<\/strong>. Napr\u00edklad, <strong>d\u00e1vka 30 g leuc\u00ednu denne<\/strong> m\u00e1 nepriazniv\u00e9 \u00fa\u010dinky na <strong>vitam\u00edn B6 a B3<\/strong>. Prebytok leuc\u00ednu zabra\u0148uje telu produkova\u0165 tieto vitam\u00edny, \u010do m\u00f4\u017ee vies\u0165 k <strong>chorob\u00e1m z d\u00f4vodu ich nedostatku<\/strong>. Jedn\u00fdm z t\u00fdchto ochoren\u00ed je <strong>pellagra<\/strong>, ktorej pr\u00edznakom s\u00fa ko\u017en\u00e9 l\u00e9zie, vypad\u00e1vanie vlasov a \u017eal\u00fado\u010dn\u00e9 probl\u00e9my. <span style=\"color: #ff6600;\">[7] [13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Konzum\u00e1cia leuc\u00ednu so zdrojom gluk\u00f3zy <strong>zvy\u0161uje hladinu inzul\u00ednu<\/strong> a zni\u017euje hladinu cukru v krvi. Pr\u00edjem<strong> leuc\u00ednu spolu s diabetickou lie\u010dbou<\/strong>, ako s\u00fa inzul\u00ednov\u00e9 injekcie, m\u00f4\u017eu udr\u017eiava\u0165 cukor na ve\u013emi n\u00edzkej hladine. Pacienti trpiaci na <strong>hypoglyk\u00e9miu<\/strong> by preto nemali u\u017e\u00edva\u0165 leuc\u00edn. V\u0161etci <strong>pacienti s cukrovkou<\/strong> by sa pred u\u017e\u00edvan\u00edm leuc\u00ednu mali poradi\u0165 so svoj\u00edm lek\u00e1rom. <span style=\"color: #ff6600;\">[7]<\/span> Okrem nich, by sa <strong>leuc\u00ednu ako suplementu<\/strong> mali vyh\u00fdba\u0165 aj tehotn\u00e9 a doj\u010diace \u017eeny.<\/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-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_leucine\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o leuc\u00edne<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Leuc\u00edn a jeho benefity pre rast svalov \ud83d\udcaa | GymBeam | Fitness Academy\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/XGcExZTTPqQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<p>Ver\u00edme, \u017ee sme v\u00e1m pon\u00fakli n\u00e1vod, ako e\u0161te viac <strong>zefekt\u00edvni\u0165 u\u017e\u00edvanie leuc\u00ednu<\/strong> pre rast svalstva a r\u00fdchlu regener\u00e1ciu. Nap\u00ed\u0161te n\u00e1m do koment\u00e1rov, <strong>\u010di dopl\u0148ujete leuc\u00edn<\/strong>, a ak\u00e9 s n\u00edm m\u00e1te sk\u00fasenosti. V pr\u00edpade, \u017ee v\u00e1m \u010dl\u00e1nok priniesol nov\u00e9 inform\u00e1cie, <strong>pode\u013ete sa o\u0148 zdie\u013ean\u00edm.<\/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\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino 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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Leuc\u00edn je esenci\u00e1lna aminokyselina a s\u00fa\u010das\u0165 BCAA. \u00da\u010dinne podporuje synt\u00e9zu prote\u00ednov a rast svalov, zlep\u0161uje v\u00fdkon, pom\u00e1ha redukova\u0165 tuk a regenerova\u0165 svalstvo.<\/p>\n","protected":false},"author":25,"featured_media":109594,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6072,6056,6057],"filter_section":[],"filter_attribute":[13054,13880,13059,13069,13882,13071,13061,13052,13066,13067,13073,13068,13063,13055,13070,13072],"class_list":{"0":"post-261467","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-aminokyseliny","9":"tag-doplnky-vyzivy","10":"tag-rast-svalovej-hmoty","11":"filter_attribute-aminokyseliny","12":"filter_attribute-chudnutie-doplnky","13":"filter_attribute-gainery-a-sacharidy","14":"filter_attribute-gaming","15":"filter_attribute-krasa-doplnky","16":"filter_attribute-mentalny-vykon","17":"filter_attribute-nootropika-a-adaptogeny","18":"filter_attribute-proteiny","19":"filter_attribute-rast-svalov","20":"filter_attribute-regeneracia","21":"filter_attribute-spanok","22":"filter_attribute-sportovy-vykon","23":"filter_attribute-veganske-suplementy","24":"filter_attribute-vitaminy","25":"filter_attribute-zdravie-pohyboveho-aparatu","26":"filter_attribute-znizenie-stresu","27":"h-entry","28":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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