{"id":261476,"date":"2019-05-02T08:54:00","date_gmt":"2019-05-02T06:54:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261476"},"modified":"2023-08-30T17:01:03","modified_gmt":"2023-08-30T15:01:03","slug":"a-leucin-jotekony-hatasa-az-izomnovekedesre-es-a-regeneraciora-nezve","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-leucin-jotekony-hatasa-az-izomnovekedesre-es-a-regeneraciora-nezve\/","title":{"rendered":"A Leucin j\u00f3t\u00e9kony hat\u00e1sa az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/a-leucin-jotekony-hatasa-az-izomnovekedesre-es-a-regeneraciora-nezve\/#Mi_a_leucin\" title=\"Mi a leucin?\">Mi a leucin?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/a-leucin-jotekony-hatasa-az-izomnovekedesre-es-a-regeneraciora-nezve\/#A_leucin_potlasanak_elonyei\" title=\"A leucin p\u00f3tl\u00e1s\u00e1nak el\u0151nyei\">A leucin p\u00f3tl\u00e1s\u00e1nak el\u0151nyei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/a-leucin-jotekony-hatasa-az-izomnovekedesre-es-a-regeneraciora-nezve\/#A_leucin_forrasai\" title=\"A leucin forr\u00e1sai\">A leucin forr\u00e1sai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/a-leucin-jotekony-hatasa-az-izomnovekedesre-es-a-regeneraciora-nezve\/#A_napi_leucin_adag\" title=\"A napi leucin adag\">A napi leucin adag<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/a-leucin-jotekony-hatasa-az-izomnovekedesre-es-a-regeneraciora-nezve\/#A_leucin_mellekhatasai\" title=\"A leucin mell\u00e9khat\u00e1sai\">A leucin mell\u00e9khat\u00e1sai<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Az<strong> izom\u00e9p\u00edt\u00e9s<\/strong>&nbsp;felt\u00e9tele a kem\u00e9ny edz\u00e9s \u00e9s a kiegyens\u00falyozott \u00e9trend, de sokat seg\u00edthetnek a <strong>t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k<\/strong> is. Az<strong>&nbsp;\u00e9trendkieg\u00e9sz\u00edt\u0151k hat\u00e9kony felhaszn\u00e1l\u00e1sa<\/strong>&nbsp;\u00e9rdek\u00e9ben meg kell \u00e9rten\u00fcnk, hogy milyen&nbsp;<strong>k\u00e9miai folyamatok<\/strong> zajlanak le a testben, amelyek befoly\u00e1solj\u00e1k az izom\u00e9p\u00edt\u00e9st, valamint a zs\u00edr\u00e9get\u00e9st. Ez\u00e9rt megosztunk veletek n\u00e9h\u00e1ny<strong>&nbsp;t\u00e9nyt a leucinr\u00f3l<\/strong>, az aminosavr\u00f3l, amely kulcsfontoss\u00e1g\u00fa a protein szint\u00e9zishez.<\/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=\"Mi_a_leucin\"><\/span>Mi a leucin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a><\/span> egy esszenci\u00e1lis aminosav, amelyet test\u00fcnk<strong> nem k\u00e9pes \u00f6n\u00e1ll\u00f3an el\u0151\u00e1ll\u00edtani.<\/strong> \u00d6sszesen 9 esszenci\u00e1lis aminosavat ismer\u00fcnk, de a leucin az egyik <strong>legfontosabb<\/strong> k\u00f6z\u00fcl\u00fck, ez\u00e9rt fontos, hogy vagy az \u00e9tkez\u00e9ssel vagy t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 form\u00e1j\u00e1ban bevigy\u00fck szervezt\u00fcnkbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A leucin<strong>&nbsp;a BCAA <\/strong>(<span class=\"st\">el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak<\/span>) <strong>k\u00f6z\u00e9 tartozik,<\/strong>&nbsp;amelyekr\u0151l t\u00f6bbet a&nbsp;BCAA szervezetre gyakorolt hat\u00e1sai&nbsp;blogban tal\u00e1lhatsz. Konkr\u00e9tan h\u00e1rom aminosavr\u00f3l van sz\u00f3:&nbsp;<strong>leucin, izoleucin \u00e9s valin<\/strong>, amelyek az izmokban bomlanak le, nem a m\u00e1jban. Az&nbsp;<span class=\"st\">el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak seg\u00edtenek&nbsp;<\/span><strong>n\u00f6velni az energia termel\u00e9st<\/strong>&nbsp;\u00e9s az izom szint\u00e9zist edz\u00e9s k\u00f6zben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A leucin a f\u0151 \u00e9s legfontosabb <a href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">BCAA aminosav<\/span>,<\/a> mely sz\u00e1mos pozit\u00edv hat\u00e1ssal b\u00edr a szervezetre. F\u0151k\u00e9nt <strong>izom\u00e9p\u00edt\u0151 k\u00e9pess\u00e9ge <\/strong>miatt kedvelt, de k\u00e9pes aktiv\u00e1lni az mTOR n\u00e9ven ismert feh\u00e9rj\u00e9t is, amely beind\u00edtja az izomfeh\u00e9rj\u00e9k szint\u00e9zis\u00e9t. Term\u00e9szetesen az izoleucin \u00e9s a valin is seg\u00edtenek az mTOR aktiv\u00e1l\u00e1s\u00e1ban, de<strong> nem olyan jelent\u0151sen mint a leucin<\/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>A leucin abban is k\u00fcl\u00f6nb\u00f6zik az im\u00e9nt eml\u00edtett BCAA aminosavakt\u00f3l, hogy&nbsp;<strong>legink\u00e1bb <\/strong>izol\u00e1lt \u00e1llapotban <strong>vizsg\u00e1lt\u00e1k,&nbsp;<\/strong>nem a&nbsp;BCAA r\u00e9szek\u00e9nt. A leucinnel v\u00e9gzett kutat\u00e1sok nagyr\u00e9szt az izomfeh\u00e9rj\u00e9k szint\u00e9zis\u00e9vel, az anabolikus folyamatokban bet\u00f6lt\u00f6tt szerep\u00e9vel vagy a gl\u00fck\u00f3z \u00e9s az inzulin stimul\u00e1l\u00e1s\u00e1val kapcsolatosak.<\/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-498505642.jpg\" alt=\"Leucin, esszenci\u00e1lis aminosav, amely izomn\u00f6veked\u00e9s szempontj\u00e1b\u00f3l d\u00f6nt\u0151 fontoss\u00e1g\u00fa\" width=\"843\" height=\"567\" title=\"Leucin, esszenci\u00e1lis aminosav, amely izomn\u00f6veked\u00e9s szempontj\u00e1b\u00f3l d\u00f6nt\u0151 fontoss\u00e1g\u00fa\"\/><\/figure><\/div>\n\n\n\n<p>A<strong> leucin<\/strong>&nbsp;<strong>k\u00e9t form\u00e1ban&nbsp;<\/strong>l\u00e9tezik:<\/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\"><li><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">L-leucin<\/a> <\/span>&#8211; a leucin <strong>term\u00e9szetes verzi\u00f3ja, <\/strong>amely a feh\u00e9rj\u00e9kben tal\u00e1lhat\u00f3 test\u00fcnkben. <strong>Leggyakrabban<\/strong> t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\u00e9nt p\u00f3toljuk.<\/li><li>D-leucin &#8211; az L-leucin egy form\u00e1ja, amelyet<strong> laborat\u00f3riumokban \u00e1ll\u00edtanak el\u0151<\/strong> \u00e9s szint\u00e9n t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k gy\u00e1rt\u00e1s\u00e1ra szolg\u00e1l<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A leucin el\u0151ny\u00f6s hat\u00e1sai k\u00f6z\u00e9 tartozik a&nbsp;<strong>fokozott zs\u00edrsz\u00f6vet redukci\u00f3<\/strong>, a gyorsabb izom regener\u00e1l\u00f3d\u00e1s vagy a jobb fizikai teljes\u00edt\u0151k\u00e9pess\u00e9g. A <strong>leucin&nbsp;egyes el\u0151nyeir\u0151l<\/strong>&nbsp;t\u00f6bbet megtudhatsz az al\u00e1bbi cikkben. <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=\"A_leucin_potlasanak_elonyei\"><\/span>A leucin p\u00f3tl\u00e1s\u00e1nak el\u0151nyei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A leucin szed\u00e9se sok pozit\u00edvumot hordoz mag\u00e1val, amelyeknek&nbsp;<strong>legink\u00e1bb a sportol\u00f3k \u00f6r\u00fclhetnek.<\/strong> Ha&nbsp;<strong>izomt\u00f6meget szeretn\u00e9l n\u00f6velni<\/strong>&nbsp;\u00e9s emellett megszabaduln\u00e1l a felesleges zs\u00edrt\u00f3l, vagy olyan \u00e9trendkieg\u00e9sz\u00edt\u0151t keresel, amely seg\u00edti a&nbsp;<strong>meggy\u00f6t\u00f6rt izmok&nbsp;<\/strong><strong>regener\u00e1l\u00f3d\u00e1s\u00e1t<\/strong>, mindenk\u00e9ppen folytasd az olvas\u00e1st. Elmagyar\u00e1zzuk, hogyan tutod a&nbsp;<strong>leucint hat\u00e9konyan felhaszn\u00e1lni<\/strong>&nbsp;az izmok fejleszt\u00e9s\u00e9hez \u00e9s melyek&nbsp;a<strong> tudom\u00e1nyosan bizony\u00edtott hat\u00e1sai.<\/strong><\/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\/marko_3.jpeg\" alt=\"A leucin el\u0151seg\u00edti az izomn\u00f6veked\u00e9st\" width=\"843\" height=\"567\" title=\"A leucin el\u0151seg\u00edti az izomn\u00f6veked\u00e9st\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. T\u00e1mogatja az izom\u00e9p\u00edt\u00e9st<\/h3>\n\n\n\n<p>A<span style=\"color: #ff6600;\"> <a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a><\/span> <strong>nagy n\u00e9pszer\u0171s\u00e9gnek<\/strong> \u00f6rvend a sportol\u00f3k \u00e9s test\u00e9p\u00edt\u0151k k\u00f6r\u00e9ben, mivel jelent\u0151sen seg\u00edti <strong>az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t.<\/strong> A kulcsfontoss\u00e1g\u00fa aminosavak k\u00f6z\u00e9 tartozik, amelyek hozz\u00e1j\u00e1rulnak a <strong>feh\u00e9rje<\/strong> <strong>szint\u00e9zishez,<\/strong> \u00edgy fokozza az izomfejl\u0151d\u00e9st edz\u00e9s ut\u00e1n. <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>Hogyan m\u0171k\u00f6dik?<\/strong> Bizony\u00edtott, hogy a leucin&nbsp;<strong>aktiv\u00e1lhatja az mTOR&nbsp;<\/strong>feh\u00e9rj\u00e9t, amely a feh\u00e9rje szint\u00e9zis\u00e9rt felel\u0151s. Az mTOR&nbsp;<strong>energia \u00e9s t\u00e1panyag<\/strong>&nbsp;\u00e9rz\u00e9kel\u0151k\u00e9nt funkcion\u00e1l az el\u00e9rhet\u0151 aminosavakban, konkr\u00e9tan a leucinban, amely biztos\u00edtja a protein szint\u00e9zist. Az mTOR aktiv\u00e1l\u00e1s emellett&nbsp;<strong>kulcsfontoss\u00e1g\u00fa a v\u00e1ztart\u00f3 izmok fejleszt\u00e9s\u00e9hez<\/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>Ez azt jelenti, hogy az&nbsp;<strong>alacsony leucin szint<\/strong>&nbsp;azt jelzi, hogy a szervezetben nincs el\u00e9g protein az \u00faj izomfeh\u00e9rj\u00e9k szint\u00e9zis\u00e9hez, \u00e9s ilyenkor az&nbsp;<strong>mTOR deaktiv\u00e1l\u00f3dik<\/strong>. M\u00e1sr\u00e9szt, ha a<strong>&nbsp;leucin szintje emelkedik<\/strong>, az mTOR ism\u00e9t jelet kap, hogy elegend\u0151 feh\u00e9rje van a szervezetben az \u00faj (v\u00e1ztart\u00f3-) izomfeh\u00e9rj\u00e9k szint\u00e9zis\u00e9hez, majd&nbsp;<strong>aktiv\u00e1l\u00f3dik \u00e9s beindul az protein szint\u00e9zis.<\/strong><\/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\/53423771_2090565134398522_4390104206040629248_o.jpg\" alt=\"A leucin szab\u00e1lyozza a feh\u00e9rjeszint\u00e9zist \u00e9s az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t\" width=\"843\" height=\"567\" title=\"A leucin szab\u00e1lyozza a feh\u00e9rjeszint\u00e9zist \u00e9s az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t\"\/><\/figure><\/div>\n\n\n\n<p>A tanulm\u00e1nyok eredm\u00e9nyei nem besz\u00e9lnek egy\u00e9rtelm\u0171en arr\u00f3l, hogy hogyan k\u00e9pes a leucin aktiv\u00e1lni az mTOR-t. Igazolj\u00e1k azonban, hogy az&nbsp;<strong>mTOR \u00e9rz\u00e9keny a leucin koncentr\u00e1ci\u00f3ra&nbsp;<\/strong>\u00e9s az&nbsp;ATP (adenozin trifoszf\u00e1t) szintre. <span style=\"color: #ff6600;\">[23] [24]<\/span> A leucin feladata ebben a folyamatban nem csak arra korl\u00e1toz\u00f3dik, hogy el\u0151seg\u00edti a protein szint\u00e9zist, hanem a&nbsp;<strong>leucin szab\u00e1lyozza az eg\u00e9sz izomk\u00e9pz\u0151d\u00e9si folyamatot<\/strong>. Min\u00e9l magasabb a leucin szint a testben, ann\u00e1l&nbsp;<strong>nagyobb az izomk\u00e9pz\u0151d\u00e9s. <\/strong><span style=\"color: #ff6600;\">[7] <\/span>Tanulm\u00e1nyok igazolj\u00e1k, hogy a leucin \u00f6nmag\u00e1ban is k\u00e9pes&nbsp;<strong>n\u00f6velni a protein szint\u00e9zist ak\u00e1r 25 %-kal<\/strong>.<span style=\"color: #ff6600;\"> [20] <\/span>N\u00e9zz\u00fcnk p\u00e1r p\u00e9ld\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szakemberek elv\u00e9geztek egy kutat\u00e1st, ahol a tesztelt szem\u00e9lyek&nbsp;<strong>45 perces ellen\u00e1ll\u00e1s edz\u00e9st v\u00e9geztek<\/strong>. Ut\u00e1na ezeke az egy\u00e9nek&nbsp;<strong>3 csoportba&nbsp;<\/strong>lettek osztva, s minden csoport m\u00e1s&nbsp;<strong>t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 kombin\u00e1ci\u00f3t kapott<\/strong>. Az els\u0151 csoport csak<strong>&nbsp;sz\u00e9nhidr\u00e1tot, <\/strong>a m\u00e1sodik&nbsp;<strong>sz\u00e9nhidr\u00e1tot \u00e9s 30 g proteint,<\/strong>&nbsp;a harmadik csoport pedig <strong>sz\u00e9nhidr\u00e1tot, proteint \u00e9s<\/strong><strong>&nbsp;leucint <\/strong>kapott. <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>A kutat\u00e1s eredm\u00e9nye az volt, hogy a <strong>harmadik csoport<\/strong>, amely <span style=\"color: #ff6600;\"><a title=\"T\u00f6megn\u00f6vel\u0151k \u00e9s sz\u00e9nhidr\u00e1tok GymBeam\" href=\"https:\/\/gymbeam.hu\/tomegnovelok-es-szenhidratok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sz\u00e9nhidr\u00e1t<\/a> <\/span>+ <span style=\"color: #ff6600;\"><a title=\"Feh\u00e9rje, GymBeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">feh\u00e9rje<\/a><\/span> + <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a><\/span> kombin\u00e1ci\u00f3t fogyasztott cs\u00f6kkent a feh\u00e9rj\u00e9k leboml\u00e1sa \u00e9s jobban <strong>fokoz\u00f3dott a feh\u00e9rje szint\u00e9zis,<\/strong> mint a sz\u00e9nhidr\u00e1t \u00e9s protein<strong> <\/strong>kombin\u00e1ci\u00f3 eset\u00e9ben a m\u00e1sodik csoportban. A harmadik csoportn\u00e1l <strong>sokkal jobb hat\u00e1st<\/strong> \u00e9rtek el, mint az els\u0151 csoportn\u00e1l, amely csak sz\u00e9nhidr\u00e1tot fogyasztott. <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>Ennek a jelens\u00e9gnek a magyar\u00e1zata az, hogy a&nbsp;<strong>proteinnek hosszabb ideig tart<\/strong>, m\u00edg a gyomorb\u00f3l a belekbe jut \u00e9s v\u00e9g\u00fcl a v\u00e9rkering\u00e9sbe. M\u00e9g a gyorsan felsz\u00edv\u00f3d\u00f3 feh\u00e9rj\u00e9k eset\u00e9ben is, p\u00e9ld\u00e1ul a&nbsp;<a title=\"Tejsav\u00f3 feh\u00e9rje GymBeam\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">tejsav\u00f3 feh\u00e9rje<\/span>,<\/a> \u00f3r\u00e1kig tarthat, m\u00edg a&nbsp;<strong>leucin a v\u00e9rkering\u00e9sbe jut.<\/strong> Ezzel ellent\u00e9tben, a leucin mint \u00e9trendkieg\u00e9sz\u00edt\u0151&nbsp;<strong>gyorsabban sz\u00edv\u00f3dik fel,<\/strong>&nbsp;\u00edgy n\u00f6vekedik a leucin szint a v\u00e9rplazm\u00e1ban \u00e9s aktiv\u00e1l\u00f3dnak a m\u00e1r eml\u00edtett anabolikus folyamatok. <span style=\"color: #ff6600;\">[25] <\/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>K\u00f6vetkez\u0151 p\u00e9lda egy 2017-es tanulm\u00e1ny, amely hasonl\u00f3k\u00e9ppen az elt\u00e9r\u0151 adagokban fogyasztott<strong>&nbsp;k\u00fcl\u00f6nb\u00f6z\u0151 \u00e9trendkieg\u00e9sz\u00edt\u0151 kombin\u00e1ci\u00f3k hat\u00e1s\u00e1t&nbsp;<\/strong>tesztelte&nbsp;a protein szint\u00e9zis n\u00f6vel\u00e9s\u00e9re. A kutat\u00e1sban&nbsp;<strong>40 f\u00e9rfi vett r\u00e9szt&nbsp;21 \u00e9ves \u00e1tlag\u00e9telkorral,&nbsp;<\/strong>akik h\u00e1rom csoportba lettek osztva. Az els\u0151 csoport&nbsp;<strong>25 g tejsav\u00f3 feh\u00e9rj\u00e9t kapott 3 g leucinnel<\/strong>. A m\u00e1sodik csoport&nbsp;<strong>6,25 g tejsav\u00f3 feh\u00e9rj\u00e9t kapott 0,75 g leucinnel,<\/strong>&nbsp;a&nbsp;harmadik csoport pedig&nbsp;<strong>6,25 g tejsav\u00f3 feh\u00e9rj\u00e9t<\/strong>&nbsp;fogyasztott BCAA k\u00e9sz\u00edtm\u00e9nnyel, ez\u00e1ltal <strong>\u00f6sszesen&nbsp;5 g leucinnal<\/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>Az eredm\u00e9nyek r\u00e1mutattak, hogy 6,25 g <span style=\"color: #ff6600;\"><a title=\"Tejsav\u00f3 feh\u00e9rje GymBeam\" href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rje<\/a><\/span> a magas, 5 grammos <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a><\/span> fogyaszt\u00e1ssal<strong> anabolikusabb <\/strong>hat\u00e1st \u00e9rt el, mint ugyanekkora adag feh\u00e9rje kevesebb leucinnal (3 g) . R\u00e1ad\u00e1sul, ez az adag olyan hat\u00e9kony volt a protein szint\u00e9zis n\u00f6vel\u00e9s\u00e9ben mint a <strong>magas, 25 grammos protein <\/strong>fogyaszt\u00e1s. Ebb\u0151l k\u00f6vetkezik, hogy a <strong>megn\u00f6velt leucin agad<\/strong> kompenz\u00e1lhatja az optim\u00e1lis tejsav\u00f3 feh\u00e9rje adagot, m\u00edg a feh\u00e9rje szint\u00e9zis <strong>ugyanolyan intenz\u00edv <\/strong>marad. <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=\"A Leucine el\u0151seg\u00edti a jobb teljes\u00edtm\u00e9nyt a sportban\"\/><\/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. Jav\u00edtja a sport teljes\u00edtm\u00e9nyt<\/h3>\n\n\n\n<p>Nem csak a test\u00e9p\u00edt\u0151k, hanem az&nbsp;<strong>atl\u00e9t\u00e1k \u00e9s a kezd\u0151 sportol\u00f3k <\/strong>is&nbsp;kihaszn\u00e1lhatj\u00e1k a leucin adta el\u0151ny\u00f6ket. <strong>Jav\u00edtja a&nbsp;fizikai teljes\u00edtm\u00e9nyt&nbsp;<\/strong>az&nbsp;aerob aktivit\u00e1sokn\u00e1l is. Egy tanulm\u00e1ny \u00e1ll\u00edt\u00e1sa szerint a leucin tartalm\u00fa k\u00e9sz\u00edtm\u00e9nyek 6 h\u00e9tig tart\u00f3 szed\u00e9se jelent\u0151sen&nbsp;<strong>jav\u00edtotta a kitart\u00e1st \u00e9s az er\u0151nl\u00e9tet<\/strong> a kenusok fels\u0151test\u00e9ben. Hasonl\u00f3 eredm\u00e9nyre jutott egy m\u00e1sik kutat\u00e1s is, ami igazolta, hogy a leucin <strong>n\u00f6velte az izomt\u00f6meget<\/strong>&nbsp;\u00e9s jav\u00edtotta az id\u0151sebb emberek teljes\u00edt\u0151k\u00e9pess\u00e9g\u00e9t. <span style=\"color: #ff6600;\">[11]<\/span> <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<h3 class=\"wp-block-heading\">3. Seg\u00edt a zs\u00edr\u00e9get\u00e9sben<\/h3>\n\n\n\n<p>Ha <strong>izmaidat<\/strong> szeretn\u00e9d<strong> fejleszteni<\/strong> \u00e9s <strong>elt\u00fcntetni a derekad k\u00f6r\u00fcli \u00fasz\u00f3gumit<\/strong>, a <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a><\/span> a legjobb v\u00e1laszt\u00e1s. N\u00e9h\u00e1ny tanulm\u00e1ny be is bizony\u00edtotta, hogy a leucin <strong>er\u0151s hat\u00e1ssal van a zs\u00edr\u00e9get\u00e9sre<\/strong>. Egy 2015-\u00f6s felm\u00e9r\u00e9s kimutatta, hogy a leucin aminosav <strong>cs\u00f6kkenti a zs\u00edr lerak\u00f3d\u00e1s\u00e1t <\/strong>\u00e9s v\u00e9delmet ny\u00fajt az \u00e9tkez\u00e9ssel \u00f6sszef\u00fcgg\u0151 elh\u00edz\u00e1s ellen. <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. T\u00e1mogatja az izmok regener\u00e1l\u00f3d\u00e1s\u00e1t<\/h3>\n\n\n\n<p>Az izoml\u00e1z a j\u00f3 edz\u00e9s <strong>f\u00e1jdalmas k\u00f6vetkezm\u00e9nye<\/strong>. A nagyon intenz\u00edv sport aktivit\u00e1s ut\u00e1n a megterhelt izmok n\u00e9h\u00e1ny napra <strong>kitilthatnak az edz\u00e9sr\u0151l<\/strong>. Ekkor j\u00f6het k\u00e9pbe a <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" class=\"ek-link\">leucin<\/a><\/span>. Ha megfelel\u0151en p\u00f3tolod, <strong>nem kell f\u00e9lned<\/strong>, hogy fitness c\u00e9ljaid bel\u00e1thatatlanok lesznek az izomf\u00e1jdalmak miatt.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Az \u00edg\u00e9retes kutat\u00e1si eredm\u00e9nyek szerint a leucin&nbsp;<strong>fontos szerepet t\u00f6lt be az izmok meg\u00faj\u00edt\u00e1s\u00e1ban<\/strong>. Egy kutat\u00e1s igazolta, hogy a leucin fogyaszt\u00e1sa k\u00f6zvetlen\u00fcl edz\u00e9s ut\u00e1n seg\u00edt&nbsp;<strong>regener\u00e1lni az izmokat<\/strong>&nbsp;\u00e9s aktiv\u00e1lni az izomfeh\u00e9rj\u00e9k szint\u00e9zis\u00e9t. Egy k\u00f6vetkez\u0151 tanulm\u00e1ny felt\u00e1rta, hogy a leucin p\u00f3tl\u00e1sa&nbsp;<strong>jav\u00edtja a regener\u00e1l\u00f3d\u00e1st \u00e9s a teljes\u00edt\u0151k\u00e9pess\u00e9get<\/strong>&nbsp;a ker\u00e9kp\u00e1roz\u00f3kn\u00e1l az edz\u00e9s ut\u00e1ni napokban. <span style=\"color: #ff6600;\">[15] [16]<\/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. Stabiliz\u00e1lja a v\u00e9rcukorszintet<\/h3>\n\n\n\n<p>A hiperglik\u00e9mia vagy a&nbsp;<strong>magas v\u00e9rcukorszint<\/strong>&nbsp;f\u00e1radts\u00e1got, jelent\u0151s s\u00falyveszt\u00e9st \u00e9s fokozott szomj\u00fas\u00e1g\u00e9rzetet okozhat. A hossz\u00fat\u00e1von kezeletlen magas v\u00e9rcukorszint <strong>sz\u00e1mos<\/strong>&nbsp;<strong>komoly k\u00f6vetkezm\u00e9nnyel<\/strong> j\u00e1rhat, mint az idegi k\u00e1rosod\u00e1s, veseprobl\u00e9m\u00e1k vagy a b\u0151rfert\u0151z\u00e9sek kock\u00e1zata.<\/p>\n\n\n\n<p>N\u00e9h\u00e1ny kutat\u00e1s meg\u00e1llap\u00edtotta, hogy a leucin hasznos lehet a<strong>&nbsp;stabil v\u00e9rcukorszint<\/strong>&nbsp;<strong>megtart\u00e1s\u00e1ban<\/strong>. Egy tanulm\u00e1ny igazolta, hogy a leucin \u00e9s a gl\u00fck\u00f3z egy\u00fcttes p\u00f3tl\u00e1sa, seg\u00edt&nbsp;<strong>stimul\u00e1lni az inzulin szekr\u00e9ci\u00f3t,<\/strong> amellyel cs\u00f6kkentette a tesztelt egy\u00e9nek v\u00e9rcukorszintj\u00e9t. Egy k\u00f6vetkez\u0151 tanulm\u00e1ny kimondja, hogy a leucin k\u00e9pes megk\u00f6nny\u00edteni<strong>&nbsp;az inzulin&nbsp;szignaliz\u00e1ci\u00f3j\u00e1t \u00e9s a gl\u00fck\u00f3z bevitelt<\/strong>, hogy seg\u00edtsen stabiliz\u00e1lni a v\u00e9rcukorszintet. <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. Megakad\u00e1lyozza az izomvesztes\u00e9get az id\u0151sebb emberekn\u00e9l<\/h3>\n\n\n\n<p>Az \u00f6reged\u00e9s folyamat\u00e1val <strong>sok v\u00e1ltoz\u00e1s \u00e1ll be test\u00fcnkben<\/strong>. A v\u00e1ztart\u00f3 izmok \u00e1llapot\u00e1nak fokozatos roml\u00e1sa, a&nbsp;<strong>szarkop\u00e9nia<\/strong>, az egyik legjelent\u0151sebb <strong>id\u0151skori<\/strong>&nbsp;<strong>probl\u00e9ma<\/strong>. Ez az \u00e1llapot&nbsp;<strong>gyenges\u00e9get \u00e9s kisebb kitart\u00e1st <\/strong>okozhat, ami a fizikai aktivit\u00e1s cs\u00f6kken\u00e9s\u00e9hez vezet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00c9ppen a leucin seg\u00edthet&nbsp;<strong>lass\u00edtani az izomk\u00e1rosod\u00e1st,<\/strong>&nbsp;amivel cs\u00f6kkenti az eml\u00edtett t\u00fcnetek kialakul\u00e1s\u00e1nak vesz\u00e9ly\u00e9t. Egy tanulm\u00e1ny igazolta, hogy a leucin <strong>jav\u00edtja az izomfeh\u00e9rje szint\u00e9zist az id\u0151sebb <\/strong>p\u00e1ciensekn\u00e9l, akik emellett elegend\u0151 feh\u00e9rj\u00e9t fogyasztottak a t\u00e1pl\u00e1l\u00e9kukkal. Egy m\u00e1sik kutat\u00e1s is <strong>hasonl\u00f3 eredm\u00e9nyeket<\/strong> publik\u00e1lt. R\u00e1j\u00f6ttek, hogy a leucin szed\u00e9s\u00e9nek k\u00f6sz\u00f6nhet\u0151en&nbsp;<strong>m\u00e9rs\u00e9kl\u0151d\u00f6tt a s\u00falyveszt\u00e9s,&nbsp;<\/strong>ami az id\u0151s emberekn\u00e9l az alult\u00e1pl\u00e1lts\u00e1ggal kapcsolatos. <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=\"A_leucin_forrasai\"><\/span>A leucin forr\u00e1sai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Annak \u00e9rdek\u00e9ben, hogy el\u00e9rd az eml\u00edtett hat\u00e1sokat, fontos k\u00f6zelebbr\u0151l megvizsg\u00e1lni a leucin bevitelt. A leucin term\u00e9szetesen is el\u0151fordul a&nbsp;<strong>szokv\u00e1nyos \u00e9lelmiszerekben<\/strong>, mert a feh\u00e9rj\u00e9ben gazdag \u00e9tel elv\u00e1laszthatatlan r\u00e9sze. <span style=\"color: #ff6600;\">[3] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a t\u00e1pl\u00e1lkoz\u00e1ssal bevitt leucin mennyis\u00e9get szeretn\u00e9d ellen\u0151rizni, el\u00e9gg\u00e9 neh\u00e9z lesz, mert&nbsp;a<strong> legt\u00f6bb term\u00e9k c\u00edmk\u00e9j\u00e9n<\/strong>&nbsp;csup\u00e1n a feh\u00e9rje \u00e9rt\u00e9ket tal\u00e1lod meg, a leucint nem. Egyes szakemberek \u00e1ll\u00edt\u00e1sa szerint a feh\u00e9rj\u00e9ben tal\u00e1lhat\u00f3 leucin tartalom, <strong>kb.&nbsp;5 &#8211; 10 %.<\/strong> A k\u00f6vetkez\u0151&nbsp;<strong>t\u00e1bl\u00e1zatban<\/strong>&nbsp;megtal\u00e1lod a&nbsp;<strong>legmagasabb leucin tartalm\u00fa \u00e9lelmiszereket<\/strong>. Legt\u00f6bbj\u00fcket nap mint nap rendszeresen fogyasztod. <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-931431628.jpg\" alt=\" Leucinforr\u00e1sok - feh\u00e9rjetartalm\u00fa \u00e9telek \u00e9s t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\" width=\"843\" height=\"567\" title=\" Leucinforr\u00e1sok - feh\u00e9rjetartalm\u00fa \u00e9telek \u00e9s t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"\/><\/figure><\/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>\u00c9lelmiszer<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Leucin tartalom 100 grammban<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tejsav\u00f3 feh\u00e9rje<\/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\">Sz\u00f3ja feh\u00e9rje<\/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\">Sz\u00f3jabab<\/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\">Marhah\u00fas<\/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\">Mogyor\u00f3<\/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\">Lazac<\/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\">Mandula<\/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\">Csirkemell<\/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\">Toj\u00e1s<\/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\">Lencse<\/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\">Csicseribors\u00f3<\/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=\"A_napi_leucin_adag\"><\/span>A napi leucin adag<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az optim\u00e1lis <strong>napi<\/strong> leucin adag <strong>2000 &#8211; 5000 mg <\/strong>k\u00f6z\u00f6tt mozog. A<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> leucint<\/a> <\/span><strong>\u00e9hgyomorra <\/strong>aj\u00e1nlatos szedni, vagy olyan \u00e9tellel egy\u00fctt, amelynek alacsony a feh\u00e9rjetartalma, \u00edgy kev\u00e9s leucint tartalmaz. <span style=\"color: #ff6600;\">[1] <\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Ha edzel \u00e9s<strong>&nbsp;<\/strong>szeretn\u00e9d <strong>hat\u00e9konyan kihaszn\u00e1lni a leucin el\u0151nyeit<\/strong> az izomn\u00f6vel\u00e9sben, valamint maximaliz\u00e1ln\u00e1d a hat\u00e1sait, tartsd be a k\u00f6vetkez\u0151 tan\u00e1csokat&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<ol class=\"wp-block-list\"><li>Fogyassz 2,5 g <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucint<\/a> <\/span>(vagy 5 g <span style=\"color: #ff6600;\"><a title=\"BCAA aminosavak GymBeam\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA-t<\/a><\/span>) 30 perccel edz\u00e9s el\u0151tt az anabolikus \u00f6szt\u00f6nz\u00e9s t\u00e1mogat\u00e1sa \u00e9rdek\u00e9ben<\/li><li>Kombin\u00e1lj tov\u00e1bbi 5 g <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucint<\/a> <\/span>(vagy 10 g <span style=\"color: #ff6600;\"><a title=\"BCAA-k el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak\" href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA-t<\/a><\/span>) bev\u00e1lt protein turmixoddal edz\u00e9s ut\u00e1n. A leucin hozz\u00e1ad\u00e1sa a tejsav\u00f3 feh\u00e9rj\u00e9hez nagyon hat\u00e9kony lehet a feh\u00e9rje szint\u00e9zis stimul\u00e1l\u00e1s\u00e1t tekintve.<\/li><li>Fogyassz 5 g<span style=\"color: #ff6600;\"> <a href=\"https:\/\/gymbeam.hu\/egyeb-aminosavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucint<\/a><\/span> alv\u00e1s el\u0151t, hogy seg\u00edtsd az edz\u00e9s ut\u00e1ni regener\u00e1l\u00f3d\u00e1st.<\/li><li>Fogyassz leucint az \u00e9tkez\u00e9sek k\u00f6z\u00f6tt, mivel seg\u00edthet az izmok gyors meg\u00fajul\u00e1s\u00e1ban. Azoknak az embereknek, akik di\u00e9t\u00e1t tartanak \u00e9s emellett izomt\u00f6meget szeretn\u00e9nek n\u00f6velni, <strong>2 &#8211; 3 g leucint <\/strong>kellene fogyasztaniuk az egyes \u00e9tkez\u00e9sek k\u00f6z\u00f6tt. Ez cs\u00f6kkentheti a potenci\u00e1lis katabolikus hat\u00e1sokat \u00e9s seg\u00edt megel\u0151zni az izmok le\u00e9p\u00fcl\u00e9s\u00e9t.<\/li><\/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=\"A_leucin_mellekhatasai\"><\/span>A leucin mell\u00e9khat\u00e1sai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A leucin \u00e1ltal\u00e1noss\u00e1gban&nbsp;<strong>nem okoz komolyabb mell\u00e9khat\u00e1sokat,<\/strong>&nbsp;ha nem viszed t\u00falz\u00e1sba a haszn\u00e1lat\u00e1t. Egy nagyon kis tanulm\u00e1ny 5 eg\u00e9szs\u00e9ges f\u00e9rfit vizsg\u00e1lt, akik naponta&nbsp;<strong>1250 mg leucint kaptak 1 kilogramm testt\u00f6megre, <\/strong>teh\u00e1t val\u00f3j\u00e1ban&nbsp;a becs\u00fclt \u00e1tlagos sz\u00fcks\u00e9glet 25-sz\u00f6r\u00f6s\u00e9t. Ebb\u0151l meg\u00e1llap\u00edtott\u00e1k, hogy a t\u00fal magas leucin bevitel n\u00f6velte az amm\u00f3nia szintj\u00e9t a testben. A tanulm\u00e1ny eredm\u00e9nyek\u00e9nt a&nbsp;<strong>maxim\u00e1lis leucin beviteli limitet napi 500 mg \/ kg<\/strong>&nbsp;mennyis\u00e9gben \u00e1llap\u00edtott\u00e1k meg. <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>A leucin&nbsp;<strong>befoly\u00e1solhatja n\u00e9h\u00e1ny gy\u00f3gyszer hat\u00e1s\u00e1t <\/strong>is. P\u00e9ld\u00e1ul<strong>&nbsp;30 g leucin naponta&nbsp;<\/strong>kedvez\u0151tlen hat\u00e1ssal van a<strong> B6 \u00e9s B3<\/strong>&nbsp;<strong>vitaminra<\/strong>. A leucin felesleg megg\u00e1tolja a szervezetben e vitaminok termel\u00e9s\u00e9t, amely n\u00f6veli a&nbsp;<strong>B6 \u00e9s B3 vitaminok hi\u00e1nya miatt kialakul\u00f3 betegs\u00e9gek<\/strong>&nbsp;kock\u00e1zat\u00e1t. Ilyen betegs\u00e9g t\u00f6bbek k\u00f6z\u00f6tt a&nbsp;<strong>pellagra<\/strong>, amelynek t\u00fcnetei a b\u0151rgyullad\u00e1s, hajhull\u00e1s \u00e9s gyomor probl\u00e9m\u00e1k. <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>A leucin fogyaszt\u00e1sa gl\u00fck\u00f3z forr\u00e1ssal&nbsp;<strong>n\u00f6veli az inzulin szintet <\/strong>\u00e9s&nbsp;cs\u00f6kkenti a v\u00e9rcukorszintet. A<strong>&nbsp;leucin bevitele a cukorbetegs\u00e9g kezel\u00e9s\u00e9vel egy\u00fctt<\/strong>, mint az inzulin injekci\u00f3, nagyon alacsony szinten tarthatja a v\u00e9rcukor szintj\u00e9t. Ez\u00e9rt a&nbsp;<strong>hipoglik\u00e9mi\u00e1val <\/strong>k\u00fczd\u0151 p\u00e1ciensek nem szedhetnek leucint. A k\u00e9sz\u00edtm\u00e9ny szed\u00e9se el\u0151tt minden&nbsp;<strong>cukorbetegnek<\/strong>&nbsp;ki kell k\u00e9rnie szakorvosa v\u00e9lem\u00e9ny\u00e9t. <span style=\"color: #ff6600;\">[7]<\/span> Rajtuk k\u00edv\u00fcl a&nbsp;<strong>leucin tartalm\u00fa t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k <\/strong>szed\u00e9se&nbsp;terhes \u00e9s szoptat\u00f3 n\u0151k sz\u00e1m\u00e1ra sem aj\u00e1nlott.<\/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\">   <\/h2>\n\n\n\n<p>    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rem\u00e9lj\u00fck, hogy elegend\u0151 inform\u00e1ci\u00f3val szolg\u00e1ltunk a <strong>leucin hat\u00e9kony kihaszn\u00e1l\u00e1s\u00e1r\u00f3l&nbsp;<\/strong>az izomn\u00f6vel\u00e9sben<strong>&nbsp;<\/strong>\u00e9s a gyors regener\u00e1l\u00f3d\u00e1sban. \u00cdrd le nek\u00fcnk komment\u00e1rban, hogy<strong> szedsz-e leucint<\/strong>&nbsp;\u00e9s, hogy milyen tapasztalataid vannak vele. Abban az esetben, ha a cikk sz\u00e1modra \u00faj inform\u00e1ci\u00f3kkal rendelkezik, <strong>oszd meg m\u00e1sokkal is.<\/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>A testben lezajl\u00f3 k\u00e9miai folyamatok fontosak az izom\u00e9p\u00edt\u00e9shez \u00e9s a testzs\u00edr cs\u00f6kkent\u00e9s\u00e9hez. Megosztunk veletek n\u00e9h\u00e1ny t\u00e9nyt a leucinr\u00f3l, amely az egyik legfontosabb aminosav. Olvasd el, hogyan haszn\u00e1ld a leucint az izmok fejleszt\u00e9s\u00e9hez.<\/p>\n","protected":false},"author":25,"featured_media":109591,"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":[70],"tags":[6216,7188,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-261476","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-aminosav","9":"tag-izomtomeg-noveles","10":"tag-taplalekkiegeszitok","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Leucin j\u00f3t\u00e9kony hat\u00e1sa az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A testben lezajl\u00f3 k\u00e9miai folyamatok fontosak az izom\u00e9p\u00edt\u00e9shez \u00e9s a testzs\u00edr cs\u00f6kkent\u00e9s\u00e9hez. Megosztunk veletek n\u00e9h\u00e1ny t\u00e9nyt a leucinr\u00f3l, amely az egyik legfontosabb aminosav. Olvasd el, hogyan haszn\u00e1ld a leucint az izmok fejleszt\u00e9s\u00e9hez.\" \/>\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\/a-leucin-jotekony-hatasa-az-izomnovekedesre-es-a-regeneraciora-nezve\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Leucin j\u00f3t\u00e9kony hat\u00e1sa az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A testben lezajl\u00f3 k\u00e9miai folyamatok fontosak az izom\u00e9p\u00edt\u00e9shez \u00e9s a testzs\u00edr cs\u00f6kkent\u00e9s\u00e9hez. Megosztunk veletek n\u00e9h\u00e1ny t\u00e9nyt a leucinr\u00f3l, amely az egyik legfontosabb aminosav. 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