{"id":261492,"date":"2019-04-19T09:13:00","date_gmt":"2019-04-19T07:13:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261492"},"modified":"2024-05-28T14:29:50","modified_gmt":"2024-05-28T12:29:50","slug":"leucina-si-utilizarea-eficienta-a-acesteia-pentru-cresterea-si-regenerarea-masei-musculare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/leucina-si-utilizarea-eficienta-a-acesteia-pentru-cresterea-si-regenerarea-masei-musculare\/","title":{"rendered":"Leucina \u0219i utilizarea eficient\u0103 a acesteia pentru cre\u0219terea \u0219i regenerarea masei musculare"},"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.ro\/blog\/leucina-si-utilizarea-eficienta-a-acesteia-pentru-cresterea-si-regenerarea-masei-musculare\/#Ce_este_leucina\" title=\"Ce este leucina?\">Ce este leucina?<\/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.ro\/blog\/leucina-si-utilizarea-eficienta-a-acesteia-pentru-cresterea-si-regenerarea-masei-musculare\/#6_beneficii_ale_utilizarii_leucinei\" title=\"6 beneficii ale utiliz\u0103rii leucinei\">6 beneficii ale utiliz\u0103rii leucinei<\/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.ro\/blog\/leucina-si-utilizarea-eficienta-a-acesteia-pentru-cresterea-si-regenerarea-masei-musculare\/#Surse_de_leucina\" title=\"Surse de leucin\u0103\">Surse de leucin\u0103<\/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.ro\/blog\/leucina-si-utilizarea-eficienta-a-acesteia-pentru-cresterea-si-regenerarea-masei-musculare\/#Doza_zilnica_de_leucina\" title=\"Doza zilnic\u0103 de leucin\u0103\">Doza zilnic\u0103 de leucin\u0103<\/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.ro\/blog\/leucina-si-utilizarea-eficienta-a-acesteia-pentru-cresterea-si-regenerarea-masei-musculare\/#Efectele_adverse_ale_leucinei\" title=\"Efectele adverse ale leucinei\">Efectele adverse ale leucinei<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Formarea masei musculare<\/strong> se bazeaz\u0103 pe antrenamente dure \u0219i alimenta\u021bie echilibrat\u0103, dar v\u0103 pot ajuta \u0219i <strong>suplimentele nutritive.<\/strong> Pentru o <strong>utilizare eficient\u0103 a suplimentelor nutritive,<\/strong> este necesar s\u0103 \u00een\u021belegem cum decurg anumite <strong>procese chimice<\/strong> \u00een organismul uman, care influen\u021beaz\u0103 formarea masei musculare \u0219i reducerea gr\u0103simii corporale. Prin urmare, v\u0103 oferim <strong>o serie de informa\u021bii despre leucin\u0103,<\/strong> un aminoacid esen\u021bial pentru sinteza proteinelor.<\/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=\"Ce_este_leucina\"><\/span>Ce este leucina?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leucina<\/a> este un aminoacid esen\u021bial \u0219i <strong>nu poate fi produs de organismul uman<\/strong>. \u00cen total avem 9 aminoacizi esen\u021biali, iar leucina este unul dintre <strong>cei mai importan\u021bi<\/strong>, de aceea este necesar s\u0103 \u00eel ob\u021binem din alimenta\u021bie sau din suplimente.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leucina <strong>face parte din BCAA<\/strong>, aminoacizi cu caten\u0103 ramificat\u0103, despre care ve\u021bi afla mai multe \u00een blogul nostru&nbsp;<a title=\" BCAA \u0219i efectele lor asupra organismului\" href=\"https:\/\/gymbeam.ro\/blog\/aminoacizii-bcaa-si-efectele-lor-asupra-organismului\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA \u0219i efectele acestora asupra organismului<\/a>. Este vorba de cei trei aminoacizi <strong>leucina, izoleucina \u0219i valina,<\/strong> care se descompun \u00een mu\u0219chi \u0219i nu \u00een ficat. BCAA ajut\u0103 la <strong>cre\u0219terea produc\u021biei de energie<\/strong>&nbsp;\u0219i sinteza mu\u0219chilor \u00een timpul antrenamentelor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leucina este considerat\u0103 principalul \u0219i cel mai important&nbsp;<a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminoacid BCAA<\/a>&nbsp;pentru numeroasele beneficii pe care le ofer\u0103 organismului. Leucina este foarte apreciat\u0103 pentru <strong>capacitatea sa de a contribui la formarea masei musculare<\/strong> \u0219i pentru activarea proteinei cunoscut\u0103 \u0219i sub denumirea de mTOR, care declan\u0219eaz\u0103 sinteza proteinelor musculare. Bine\u00een\u021beles c\u0103 \u0219i izoleucina \u0219i valina ajut\u0103 la activarea proteinei mTor, <strong>dar nu la fel de mult ca \u0219i leucina.<\/strong><span style=\"color: #f38256;\"> [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>De asemenea, leucina se deosebe\u0219te de ceilal\u021bi aminoacizi din BCAA prin faptul c\u0103 a fost <strong>cel mai mult analizat\u0103<\/strong> individual ci nu ca parte din BCAA. \u00cen general studiile s-au concentrat \u00een special asupra sintezei proteinelor musculare \u0219i efectele acesteia \u00een procesul anabolic sau capacitatea sa de a stimula glucoza \u0219i insulina.<\/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=\"Leucina, aminoacid esen\u021bial pentru cre\u0219terea masei musculare\" style=\"width:843px;height:567px\" title=\"Leucina, aminoacid esen\u021bial pentru cre\u0219terea masei musculare\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Leucina<\/strong>&nbsp;este clasificat\u0103 \u00een dou\u0103 forme, precum:<\/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 title=\"L-leucin\u0103 GymBeam\" href=\"https:\/\/gymbeam.ro\/l-leucina-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">L-leucina<\/a> &#8211; <strong>varianta natural\u0103<\/strong>&nbsp;a aminoacidului leucin\u0103, care se g\u0103se\u0219te \u00een proteinele din organism \u0219i <strong>cel mai des<\/strong> se folose\u0219te ca supliment nutritiv<\/li>\n\n\n\n<li>D-leucina &#8211; este forma L-leucinei care <strong>se produce \u00een laborator<\/strong>&nbsp;\u0219i este folosit\u0103 pentru prepararea suplimentelor nutritive<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Printre beneficiile leucinei includem \u0219i<strong> reducerea gr\u0103simii corporale,<\/strong> \u00eembun\u0103t\u0103\u021birea refacerii musculare sau o mai bun\u0103 performan\u021b\u0103 fizic\u0103. Despre <strong>beneficiile leucinei<\/strong> vom scrie \u00een cele ce urmeaz\u0103. <span style=\"color: #ff0000;\"><span style=\"color: #f38256;\">[1]<\/span>&nbsp;<\/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_beneficii_ale_utilizarii_leucinei\"><\/span>6 beneficii ale utiliz\u0103rii leucinei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Leucina are o serie de efecte pozitive, de care <strong>se pot bucura \u00een special sportivii.<\/strong> Dac\u0103 vre\u021bi s\u0103 <strong>cre\u0219te\u021bi masa muscular\u0103<\/strong> \u0219i \u00een acela\u0219i timp s\u0103 pierde\u021bi gr\u0103simea corporal\u0103 sau c\u0103uta\u021bi un supliment nutritiv pentru <strong>regenerarea mu\u0219chilor obosi\u021bi,<\/strong> continua\u021bi s\u0103 citi\u021bi acest articol. V\u0103 explic\u0103m cum pute\u021bi<strong> utiliza \u00een mod eficient leucina<\/strong> pentru cre\u0219terea masei musculare \u0219i care sunt <strong>beneficiile acesteia dovedite \u0219tiin\u021bific.<\/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=\"Leucina \u0219i beneficiile sale - contribuie la cre\u0219terea masei musculare\" style=\"width:843px;height:567px\" title=\"Leucina \u0219i beneficiile sale - contribuie la cre\u0219terea masei musculare\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Contribuie la cre\u0219terea masei musculare<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leucina<\/a> se bucur\u0103 de <strong>o mare popularitate<\/strong> \u00een special printre sportivi, dar \u0219i bodybuilderi, pentru capacitatea sa de a sus\u021bine \u00een mod semnificativ <strong>cre\u0219terea masei musculare.<\/strong> Este un aminoacid esen\u021bial care contribuie la <strong>sinteza proteinelor<\/strong> \u0219i prin urmare declan\u0219eaz\u0103 cre\u0219terea mu\u0219chilor dup\u0103 antrenament.<span style=\"color: #ff0000;\"> <span style=\"color: #f38256;\">[5]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cum func\u021bioneaz\u0103?<\/strong> S-a dovedit c\u0103 leucina poate <strong>activa mTOR,<\/strong>&nbsp;o protein\u0103 responsabil\u0103 pentru sinteza proteinelor. MTOR func\u021bioneaz\u0103 ca un <strong>senzor al energiei \u0219i a substan\u021belor nutritive<\/strong> din aminoacizii disponibili, \u0219i anume leucina, care la r\u00e2ndul s\u0103u declan\u0219eaz\u0103 sinteza proteinelor. Activarea proteinei mTOR este crucial\u0103 pentru <strong>cre\u0219terea mu\u0219chilor scheletici.<\/strong> <span style=\"color: #f38256;\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asta \u00eenseamn\u0103 c\u0103 <strong>nivelul sc\u0103zut de leucin\u0103<\/strong> din circula\u021bie indic\u0103 faptul c\u0103, organismul nu are suficiente proteine pentru sinteza noilor proteine musculare \u0219i atunci <strong>mTOR se dezactiveaz\u0103<\/strong>. Pe de alt\u0103 parte, dac\u0103 <strong>nivelul de leucin\u0103 cre\u0219te,<\/strong> mTOR prime\u0219te semnalul c\u0103 \u00een organism sunt suficiente proteine pentru a sintetiza noile proteine a mu\u0219chilor scheletici \u0219i ulterior <strong>se activeaz\u0103 \u0219i se declan\u0219eaz\u0103 sinteza proteinelor.&nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &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=\"Leucina regleaz\u0103 sinteza proteinei \u0219i cre\u0219terea masei musculare\" style=\"width:843px;height:567px\" title=\"Leucina regleaz\u0103 sinteza proteinei \u0219i cre\u0219terea masei musculare\"\/><\/figure>\n<\/div>\n\n\n<p>Rezultatele studiilor nu explic\u0103 foarte clar modul \u00een care leucina poate activa mTOR. Confirm\u0103 doar faptul c\u0103&nbsp;<strong>proteina mTOR este sensibil\u0103 la concentra\u021bia leucinei<\/strong> \u0219i a nivelului de ATP (adenozin trifosfat).&nbsp;<span style=\"color: #f38256;\">[23] [24]<\/span>&nbsp;Rolul leucinei \u00een acest proces nu se limiteaz\u0103 doar la a ac\u021biona ca o for\u021b\u0103 motric\u0103 a sintezei proteinelor, ci&nbsp;<strong>coordoneaz\u0103 \u00eentregul proces de formare a masei musculare.<\/strong> Cu c\u00e2t nivelul de leucin\u0103 cre\u0219te <strong>cu at\u00e2t formarea masei musculare este mai mare.<\/strong> <span style=\"color: #f38256;\">[7]&nbsp;<\/span>Studiile confirm\u0103 c\u0103 leucina, \u00een mod individual, este capabil\u0103 <strong>s\u0103 creasc\u0103 sinteza proteinelor cu 25%.<\/strong> <span style=\"color: #f38256;\">[20]<\/span>&nbsp;Hai s\u0103 vedem c\u00e2teva exemple.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exper\u021bii au efectuat cercet\u0103ri unde persoanele testate <strong>au fost supuse la un antrenament de rezisten\u021b\u0103 timp de 45 de minute.<\/strong> Ulterior aceste persoane au fost \u00eemp\u0103r\u021bite <strong>\u00een 3 grupe<\/strong>, timp \u00een care fiecare grup\u0103 a primit <strong>o combina\u021bie diferit\u0103 de suplimente nutritive .<\/strong> Persoanele din prima grup\u0103 au primit <strong>doar carbohidra\u021bi<\/strong>, cei din grupa num\u0103rul doi <strong>au primit carbohidra\u021bi \u0219i 30 g de proteine<\/strong> \u0219i cei din a treia grup\u0103 <strong>au primit carbohidra\u021bi, proteine \u0219i leucin\u0103.<\/strong> <span style=\"color: #f38256;\">[25]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultatele studiului au ar\u0103tat c\u0103 persoanele <strong>din a treia grup\u0103,<\/strong> care au primit combina\u021bia de <a title=\"Gainere \u0219i carbohidra\u021bi GymBeam\" href=\"https:\/\/gymbeam.ro\/gaineri-si-carbohidrati\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohidra\u021bi<\/a> + <a title=\"Proteine GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine<\/a> + <a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin\u0103<\/a> a redus descompunerea proteinelor \u0219i <strong>a crescut sinteza proteinelor <\/strong>mai mult dec\u00e2t combina\u021bia de carbohidra\u021bi + proteine. De asemenea, rezultatele din a treia grup\u0103 au avut <strong>un efect mult mai bun<\/strong> dec\u00e2t \u00een cazul primei grupe care a primit doar carbohidra\u021bi. <span style=\"color: #f38256;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #666666;\">O posibil\u0103 explica\u021bie a acestui lucru este c\u0103<strong>&nbsp;proteina are nevoie de un timp mai mare<\/strong><strong style=\"color: #ff6600;\">&nbsp;<\/strong>p\u00e2n\u0103 ajunge din stomac \u00een intestine \u0219i \u00een final \u00een circula\u021bie. Chiar \u0219i \u00een cazul proteinei u\u0219or absorbabile cum este \u0219i&nbsp;<a title=\"Proteine din zer, proteine Whey GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteina din zer whey<\/a>,&nbsp;<\/span><span style=\"color: #000000;\"><span style=\"color: #666666;\">poate dura p\u00e2n\u0103 la c\u00e2teva ore p\u00e2n\u0103 c\u00e2nd<strong> leucina ajunge \u00een circula\u021bie.<\/strong> \u00cen schimb, leucina \u00een mod individual <strong>se absoarbe rapid<\/strong>, cresc\u00e2nd astfel nivelul leucinei \u00een plasm\u0103, care activeaz\u0103 c\u0103ile anabolice mai sus men\u021bionate.<\/span> <span style=\"color: #f38256;\">[25]<\/span><\/span><span style=\"color: #f38256;\">&nbsp;<\/span><span style=\"color: #ff6600;\"><span style=\"color: #f38256;\">&nbsp; <\/span><\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\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=\"3734,3425,29080,28784,28324,5075,30271,49360,6322,49306,5585,30248,49804,28621,5951 \" ><\/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<p>Un alt exemplu este un studiu realizat \u00een anul 2017 care, de asemenea, a testat efectul<strong> diferitelor combina\u021bii de suplimente<\/strong> \u00een doze diferite pentru cre\u0219terea sintezei proteinelor. Aceast\u0103 cercetare a fost realizat\u0103 pe un grup de <strong>40 de b\u0103rba\u021bi cu v\u00e2rsta medie de 21 de ani,<\/strong> care au fost \u00eemp\u0103r\u021bi\u021bi \u00een 3 grupe. Persoanele din prima grup\u0103 au primit <strong>25 g proteine din zer cu un con\u021binut de 3 g de leucin\u0103<\/strong>. Persoanele din grupa a doua au primit doar<strong> 6,25 g proteine din zer cu un con\u021binut de 0,75 g de leucin\u0103,<\/strong> iar persoanele din a treia grup\u0103 au primit <strong>6,25 g proteine din zer<\/strong> \u00eempreun\u0103 cu suplimentul de BCAA, <strong>\u00een total 5 g de leucin\u0103<\/strong>.<span style=\"color: #f38256;\"> [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultatele au ar\u0103tat c\u0103 o doz\u0103 de 6,25 g de <a title=\"Proteine din zer, proteine Whey GymBeam\" href=\"https:\/\/gymbeam.ro\/proteine-din-zer-whey\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">proteine din zer whey<\/a> \u00eempreun\u0103 cu o doz\u0103 ridicat\u0103 de 5 g <a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin\u0103<\/a> au fost <strong>mult mai anabolice<\/strong> dec\u00e2t doza similar\u0103 a proteinei cu un raport mai mic de leucin\u0103 (3g). \u00cen plus, aceast\u0103 doz\u0103 a fost eficient\u0103 pentru cre\u0219terea sintezei proteinelor la fel <strong>ca \u0219i doza ridicat\u0103 de proteine 25 g.<\/strong> De aici rezult\u0103 c\u0103 <strong>doza ridicat\u0103 de leucin\u0103<\/strong> poate compensa doza optim\u0103 de proteine \u00een timp ce sinteza proteinelor <strong>va fi la fel de intensiv\u0103<\/strong>. <span style=\"color: #f38256;\">[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=\"Leucina sus\u021bine performan\u021ba \u00een timpul activit\u0103\u021bii sportive\"\/><\/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. \u00cembun\u0103t\u0103\u021be\u0219te performan\u021ba \u00een timpul sportului<\/h3>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #000000;\"><span style=\"color: #666666;\">Nu doar bodybuilderi, dar \u0219i <strong>cei care practic\u0103 atletism sau sportivii \u00eencep\u0103tori<\/strong>&nbsp;\u0219tiu s\u0103 profite de efectele leucinei. Aceasta <strong>cre\u0219te performan\u021ba fizic\u0103 la un nivel mai ridicat<\/strong> \u0219i \u00een timpul activit\u0103\u021bii aerobe. Unul dintre studii a ar\u0103tat c\u0103 suplimentarea leucinei timp de 6 s\u0103pt\u0103m\u00e2ni a \u00eembun\u0103t\u0103\u021bit \u00een mod semnificativ <strong>performan\u021ba \u0219i for\u021ba<\/strong> \u00een partea superioar\u0103 a corpului canoi\u0219tilor. \u00cen mod similar, confirm\u0103 \u0219i cercetarea c\u0103 leucina<strong> a crescut greutatea \u021besutului muscular<\/strong>&nbsp;\u0219i a \u00eembun\u0103t\u0103\u021bit performan\u021ba func\u021bional\u0103 la v\u00e2rstnici.<\/span>&nbsp;<span style=\"color: #f38256;\">[11] [12]<\/span><\/span><\/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. Ajut\u0103 la reducerea gr\u0103simii corporale<\/h3>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 v\u0103 <strong>forma\u021bi masa muscular\u0103<\/strong> \u0219i de asemenea <strong>s\u0103 sc\u0103pa\u021bi \u0219i de col\u0103ceii <\/strong>din jurul abdomenului, atunci <a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucina<\/a> este cea mai bun\u0103 alegere. C\u00e2teva studii au confirmat faptul c\u0103 leucina <strong>are un efect puternic asupra reducerii gr\u0103simii coporale.<\/strong> Un sondaj efectuat \u00een anul 2015 a ar\u0103tat c\u0103 aminoacidul leucina <strong>reduce acumularea gr\u0103simii corporale<\/strong> \u0219i previne apari\u021bia obezit\u0103\u021bii. <span style=\"color: #f38256;\">[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. Sus\u021bine regenerarea masei musculare<\/h3>\n\n\n\n<p>Febra muscular\u0103 este <strong>consecin\u021ba dureroas\u0103<\/strong> a unui antrenament bun. Dar dup\u0103 o activitate sportiv\u0103 intens\u0103 mu\u0219chii distru\u0219i <strong>v\u0103 pot scoate pentru c\u00e2teva zile din rutina antrenamentelor.<\/strong> Atunci este bine s\u0103 apela\u021bi la <a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin\u0103<\/a>. Dac\u0103 deja utiliza\u021bi leucina nu trebuie s\u0103 v\u0103 \u00eengrijora\u021bi c\u0103 nu vi se \u00eendeplinesc obectivele voastre fitness.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #000000;\"><span style=\"color: #666666;\">Rezultatele promi\u021b\u0103toare ale studiilor ne spun c\u0103 leucina are <strong>un rol foarte important \u00een refacerea mu\u0219chilor.<\/strong> Unul dintre studii a confrmat c\u0103 suplimentarea leucinei imediat dup\u0103 antrenament ajut\u0103 la <strong>refacerea mu\u0219chilor<\/strong> \u0219i activeaz\u0103 sinteza proteinelor la nivel muscular. Un alt studiu a ar\u0103tat c\u0103 suplimentarea leucinei <strong>\u00eembun\u0103t\u0103\u021be\u0219te regenerarea \u0219i performan\u021ba \u00een anduran\u021b\u0103<\/strong> la cicli\u0219ti, dup\u0103 antrenamente.<\/span> <span style=\"color: #f38256;\">[15] [16]<\/span><\/span><\/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. Stabilizeaz\u0103 nivelul zah\u0103rului din s\u00e2nge<\/h3>\n\n\n\n<p>Hiperglicemia sau <strong>nivelul ridicat de zah\u0103r din s\u00e2nge<\/strong> poate induce st\u0103ri de oboseal\u0103, pierderea semnificativ\u0103 a greut\u0103\u021bii corporale \u0219i senza\u021bia crescut\u0103 de sete. Glicemia ridicat\u0103, netratat\u0103 la timp, poate <strong>avea consecin\u021be foarte grave<\/strong> precum afectarea sistemului nervos, probleme renale sau diferite infec\u021bii la nivelul pielii.<\/p>\n\n\n\n<p>Anumite studii sugereaz\u0103 faptul c\u0103 leucina poate fi util\u0103 pentru <strong>men\u021binerea nivelului stabil de zah\u0103r \u00een s\u00e2nge<\/strong>. Studiile arat\u0103 c\u0103 leucina \u00eempreun\u0103 cu glucoza ajut\u0103 la<strong> stimularea secre\u021biei de insulin\u0103,<\/strong>&nbsp;reduc\u00e2nd astfel nivelul zah\u0103rului din s\u00e2nge la persoanele testate. Un alt studiu ne arat\u0103 c\u0103 leucina este capabil\u0103 s\u0103 faciliteze&nbsp;<strong>semnalizarea insulinei \u0219i absorb\u021bia glucozei<\/strong> pentru a ajuta la stabilizarea nivelului de zah\u0103r \u00een s\u00e2nge. <span style=\"color: #f38256;\">[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. Previne pierderea masei musculare la persoanele \u00een v\u00e2rst\u0103<\/h3>\n\n\n\n<p>\u00cen timpul procesului de \u00eemb\u0103tr\u00e2nire apar <strong>o serie de schimb\u0103ri<\/strong> \u00een organismul uman.&nbsp;Deteriorarea treptat\u0103 a mu\u0219chilor scheletici, numit\u0103 \u0219i <strong>sarcopenie,<\/strong> este unul dintre <strong>cele mai semnificative simptome ale v\u00e2rstei \u00eenaintate<\/strong>.&nbsp;Aceast\u0103 afec\u021biune poate provoca <strong>st\u0103ri de sl\u0103biciune \u0219i rezisten\u021b\u0103 redus\u0103<\/strong>, ceea ce duce la sc\u0103derea activit\u0103\u021bii fizice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tocmai leucina ajut\u0103 la<strong> \u00eencetinirea leziunilor musculare<\/strong> \u0219i astfel reduce simptomele de \u00eemb\u0103tr\u00e2nire men\u021bionate. Unul dintre studii a ar\u0103tat c\u0103 leucina <strong>\u00eembun\u0103t\u0103\u021be\u0219te sinteza muscular\u0103 la persoanele mai \u00een v\u00e2rst\u0103,<\/strong> care au consumat suficiente proteine \u00een alimenta\u021bie. Cercet\u0103rile ulterioare au publicat<strong> rezultate similare.<\/strong> S-a constatat c\u0103, prin suplimentarea leucinei s-a reu\u0219it reducerea pierderii \u00een greutate cauzat\u0103 de malnutri\u021bie, la v\u00e2rstnici. <span style=\"color: #f38256;\">[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=\"Surse_de_leucina\"><\/span>Surse de leucin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #666666;\">Pentru a ob\u021bine efectele men\u021bionate ale leucinei, este important s\u0103 vedem de unde o putem ob\u021bine. Leucina se g\u0103se\u0219te \u00een mod natural <strong>\u00een alimentele obi\u0219nuite,&nbsp;<\/strong>deoarece&nbsp;este o parte integrant\u0103 a unei diete bogate \u00een proteine<\/span><span style=\"color: #000000;\"><span style=\"color: #666666;\">.<\/span><span style=\"color: #ff0000;\">&nbsp;<span style=\"color: #f38256;\">[3]<\/span><\/span><\/span><span style=\"color: #f38256;\">&nbsp;<\/span><span style=\"color: #ff6600;\"><span style=\"color: #f38256;\">&nbsp;<\/span> &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &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>Dac\u0103 vre\u021bi s\u0103 controla\u021bi aportul de leucin\u0103 pe care \u00eel ob\u021bine\u021bi din alimente va fi destul de dificil deoarece, \u00een general pe <strong>eticheta produselor<\/strong> g\u0103si\u021bi doar valoarea nutri\u021bional\u0103 a proteinelor \u0219i nu a leucinei. \u00cens\u0103 speciali\u0219tii sus\u021bin c\u0103, cantitatea de leucin\u0103 care se g\u0103se\u0219te \u00een proteine <strong>este aproximativ \u00eentre 5 &#8211; 10%<\/strong>. \u00cen <strong>tabelul<\/strong> de mai jos ve\u021bi g\u0103si alimentele cu <strong>cea mai mare propor\u021bie de leucin\u0103<\/strong>. Cele mai multe dintre ele sunt produsele pe care cu siguran\u021b\u0103 le consuma\u021bi zilnic. <span style=\"color: #f38256;\">[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=\"Surse de leucin\u0103 - alimente bogate \u00een proteine \u0219i suplimente\" style=\"width:843px;height:567px\" title=\"Surse de leucin\u0103 - alimente bogate \u00een proteine \u0219i suplimente\"\/><\/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>Produse<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Cantitatea de leucin\u0103 la 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteina din zer whey<\/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\">Proteina din soia<\/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\">Boabe de soia<\/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\">Carne de vit\u0103<\/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\">Arahide<\/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\">Somon<\/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\">Migdale<\/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\">Piept de pui<\/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\">Ou\u0103<\/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\">Linte<\/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\">N\u0103ut<\/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=\"Doza_zilnica_de_leucina\"><\/span>Doza zilnic\u0103 de leucin\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #666666;\">Doza optim\u0103 de leucin\u0103 variaz\u0103 \u00eentre <strong>2000 &#8211; 5000 mg pe zi. <\/strong><a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leucina<\/a> ar trebui consumat\u0103 <strong>pe stomacul gol<\/strong> sau \u00een timpul mesei atunci c\u00e2nd alimentele au o propor\u021bie sc\u0103zut\u0103 de proteine \u0219i prin urmare, mai pu\u021bin\u0103 leucin\u0103.<\/span> <span style=\"color: #f38256;\">[1]<\/span><\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Dac\u0103 face\u021bi exerci\u021bii fizice \u0219i dori\u021bi <strong>s\u0103 utiliza\u021bi eficient leucina<\/strong> pentru cre\u0219terea masei musculare \u0219i s\u0103 maximiliza\u021bi efectele acesteia ar trebui s\u0103 urma\u021bi urm\u0103torii pa\u0219i:&nbsp;<span style=\"color: #f38256;\">[4]&nbsp;&nbsp;<\/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>Lua\u021bi 2,5 g <a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin\u0103<\/a> (sau 5 g <a title=\"BCAA aminoacizi GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>) cu 30 de minute \u00eenainte de antrenament pentru sus\u021binerea stimulului anabolic.<\/li>\n\n\n\n<li>Ad\u0103uga\u021bi 5 g <a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin\u0103<\/a> (sau 10 g <a title=\"BCAA aminoacizi GymBeam\" href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a>) \u00een shake-ul proteic de dup\u0103 antrenament. Ad\u0103ugarea leucinei \u00een proteina din zer poate fi foarte eficient\u0103 pentru o mai bun\u0103 stimulare a sintezei proteinelor.<\/li>\n\n\n\n<li>Lua\u021bi 5 g <a href=\"https:\/\/gymbeam.ro\/alti-aminoacizi\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin\u0103<\/a> \u00eenainte de somn, pentru a cre\u0219te capacitatea de regenerare dup\u0103 antrenament.<\/li>\n\n\n\n<li>Consuma\u021bi leucin\u0103 \u00eentre mese, deoarece v\u0103 poate ajuta \u00een procesul de refacere a masei musculare. Persoanele care \u021bin diet\u0103 \u0219i vor s\u0103 \u00ee\u0219i formeze masa muscular\u0103 ar trebui s\u0103 includ\u0103 \u00een meniul lor&nbsp;<strong>2 &#8211; 3 g de leucin\u0103<\/strong>&nbsp;\u00een timpul mesei. Acest lucru v\u0103 poate reduce poten\u021biale efecte catabolice \u0219i previne degradarea masei musculare.<\/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=\"Efectele_adverse_ale_leucinei\"><\/span>Efectele adverse ale leucinei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen general, leucina <strong>nu are efecte secundare grave,<\/strong> dac\u0103 nu este consumat\u0103 \u00een mod exagerat. Un studiu efectuat pe un num\u0103r de 5 b\u0103rba\u021bi s\u0103n\u0103to\u0219i care au primit <strong>1250 mg de leucin\u0103\/kilogram greutate corporal\u0103,<\/strong> adic\u0103 de 25 de ori mai mult dec\u00e2t necesarul mediu, a constatat c\u0103 aceste doze mari de leucin\u0103 au dus la cre\u0219terea amoniacului \u00een organism. Ca urmare a acestui studiu&nbsp;<strong>doza maxim\u0103 de leucin\u0103 a fost stabilit\u0103 la 500 mg\/kg<\/strong> greutate corporal\u0103 pe zi. <span style=\"color: #f38256;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leucina \u00eens\u0103 poate<strong> influen\u021ba efectele unor medicamente<\/strong>. De exemplu, <strong>doza de 30 g de leucin\u0103 pe zi<\/strong> are efecte adverse asupra <strong>vitaminei B6 \u0219i B3.<\/strong>&nbsp;Excesul de leucin\u0103 \u00eempiedic\u0103 organismul s\u0103 produc\u0103 aceste vitamine, ceea ce poate duce<strong> la boli provocate din cauza lipsei acestor vitamine.<\/strong> Una dintre aceste afec\u021biuni este <strong>pellagra,<\/strong> a c\u0103rei simptome sunt leziuni la nivelul pielii, c\u0103derea p\u0103rului sau probleme la nivelul stomacului. <span style=\"color: #f38256;\">[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>Consumul de leucin\u0103 \u00eempreun\u0103 cu glucoz\u0103 <strong>cre\u0219te nivelul de insulin\u0103<\/strong> \u0219i reduce nivelul zah\u0103rului din s\u00e2nge. Consumul de <strong>leucin\u0103 \u00eempreun\u0103 cu medicamentele pentru diabet<\/strong>, precum injec\u021biile de insulin\u0103, pot men\u021bine nivelul zah\u0103rului la un nivel foarte sc\u0103zut. A\u0219adar, pacien\u021bii care sufer\u0103 de <strong>hipoglicemie<\/strong> nu ar trebui s\u0103 utilizeze leucin\u0103. To\u021bi cei<strong>&nbsp;care sufer\u0103 de diabet<\/strong> ar trebui s\u0103 cear\u0103 sfatul medicului \u00eenainte de a \u00eencepe utilizarea leucinei.<span style=\"color: #ff0000;\">&nbsp;<span style=\"color: #f38256;\">[7]<\/span><\/span>&nbsp;Pe l\u00e2ng\u0103 ace\u0219ti pacien\u021bi utilizarea <strong>leucinei sub form\u0103 de supliment<\/strong> ar trebui evitat\u0103 de femei gravide \u0219i cele care al\u0103pteaz\u0103.<\/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>Sper\u0103m c\u0103 v-am oferit instruc\u021biuni despre cum pute\u021bi <strong>cre\u0219te eficien\u021ba utiliz\u0103rii leucinei<\/strong> pentru cre\u0219terea masei musculare \u0219i pentru accelerarea regener\u0103rii. Scrie\u021bi-ne \u00een comentarii <strong>dac\u0103 utiliza\u021bi leucina<\/strong> \u0219i ce experien\u021b\u0103 ave\u021bi. \u00cen cazul \u00een care acest articol v-a oferit informa\u021bii noi,<strong> nu uita\u021bi s\u0103 \u00eel distribui\u021bi.&nbsp;<\/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>Leucina este un aminoacid esen\u021bial ce promoveaz\u0103 sinteza proteinelor, cre\u0219terea \u0219i regenerarea masei musculare, reducerea gr\u0103simii \u0219i \u00eembun\u0103t\u0103\u021be\u0219te performan\u021ba.<\/p>\n","protected":false},"author":25,"featured_media":109593,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[71],"tags":[6218,7190,6506],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-261492","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sisteme-de-nutritie","8":"tag-aminoacizi","9":"tag-cresterea-masei-musculare","10":"tag-suplimente-nutritive","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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