{"id":261506,"date":"2019-05-13T09:33:00","date_gmt":"2019-05-13T07:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=261506"},"modified":"2023-09-07T18:57:29","modified_gmt":"2023-09-07T16:57:29","slug":"leucin-i-njegova-ucinkovita-primjena-za-porast-misica-i-regeneraciju","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/leucin-i-njegova-ucinkovita-primjena-za-porast-misica-i-regeneraciju\/","title":{"rendered":"Leucin i njegova u\u010dinkovita primjena za porast mi\u0161i\u0107a i regeneraciju"},"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.hr\/blog\/leucin-i-njegova-ucinkovita-primjena-za-porast-misica-i-regeneraciju\/#Sto_je_leucin\" title=\"\u0160to je leucin?\">\u0160to je 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.hr\/blog\/leucin-i-njegova-ucinkovita-primjena-za-porast-misica-i-regeneraciju\/#6_prednosti_primjene_leucina\" title=\"6 prednosti primjene leucina\">6 prednosti primjene leucina<\/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.hr\/blog\/leucin-i-njegova-ucinkovita-primjena-za-porast-misica-i-regeneraciju\/#Izvori_leucina\" title=\"Izvori leucina\">Izvori leucina<\/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.hr\/blog\/leucin-i-njegova-ucinkovita-primjena-za-porast-misica-i-regeneraciju\/#Dnevna_doza_leucina\" title=\"Dnevna doza leucina\">Dnevna doza leucina<\/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.hr\/blog\/leucin-i-njegova-ucinkovita-primjena-za-porast-misica-i-regeneraciju\/#Nuspojave_kod_uzimanja_leucina\" title=\"Nuspojave kod uzimanja leucina\">Nuspojave kod uzimanja leucina<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Gradnja mi\u0161i\u0107ne mase&nbsp;<\/strong>osniva se na \u017eestokom treningu, uravnote\u017eenoj prehrani, ali pomo\u0107i Vam mogu tako\u0111er&nbsp;<strong>prehrambeni dodaci.&nbsp;<\/strong>Za&nbsp;<strong>u\u010dinkovitu iskoristivost suplemenata&nbsp;<\/strong>potrebno je shvatiti kako se u tijelu odvijaju pojedina\u010dni&nbsp;<strong>kemijski procesi&nbsp;<\/strong>koji utje\u010du na tvorbu mi\u0161i\u0107a i redukciju tjelesnih masti. Donosimo Vam nekoliko&nbsp;<strong>\u010dinjenica o leucinu,&nbsp;<\/strong>aminokiselini, koja je klju\u010dna za sintezu proteina.<\/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=\"Sto_je_leucin\"><\/span>\u0160to je leucin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leucin<\/a> je esencijalna aminokiselina koju tijelo <strong>nije sposobno samo producirati.&nbsp;<\/strong>Esencijalnih aminokiselina ukupno je devet, a leucin spada me\u0111u&nbsp;<strong>najbitnije <\/strong>od njih, stoga je va\u017eno primati ga u prehrani ili suplementima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leucin je <strong>sastavni dio BCAA,&nbsp;<\/strong>aminokiselina s razgrananim lancem o kojima \u0107ete vi\u0161e saznati u blogu&nbsp;<a title=\"BCAA i njihov u\u010dinak na tijelo\" href=\"https:\/\/gymbeam.hr\/blog\/bcaa-i-njihov-ucinak-na-tijelo\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA i njihovi u\u010dinci na tijelo<\/a>. Konkretno se radi o trima aminokiselinama &#8211;&nbsp;<strong>leucinu, izoleucinu i valinu<\/strong> koje se razgra\u0111uju ve\u0107 u mi\u0161i\u0107ima, a ne u jetri. BCAA poma\u017eu&nbsp;<strong>pove\u0107avati produkciju energije&nbsp;<\/strong>i mi\u0161i\u0107nu sintezu tijekom vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Leucin se smatra glavnom i najva\u017enijom <a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokiselinom BCAA<\/a> zbog mnogih beneficija koje pru\u017ea tijelu. Omiljen je naro\u010dito zbog<strong> sposobnosti graditi mi\u0161i\u0107e <\/strong>i aktivirati protein poznat kao mTOR koji pokre\u0107e sintezu mi\u0161i\u0107nih proteina. Naravno, tako\u0111er izoleucin i valin poma\u017eu aktivirati mTOR, ali <strong>ne tako jako kao 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>Leucin se od ostalih dviju aminokiselina BCAA razlikuje u tome da je&nbsp;<strong>najvi\u0161e bio istra\u017eivan&nbsp;<\/strong>u izoliranom stanju, ne samo kao sastavni dio BCAA. Istra\u017eivanja leucina ve\u0107inom su usredoto\u010dena na sintezu mi\u0161i\u0107nih proteina i njegove u\u010dinke u anaboli\u010dnom procesu ili sposobnost stimulirati glukozu i inzulin.<\/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, esencijalna aminokiselina koja je klju\u010dna za rast mi\u0161i\u0107a\" width=\"843\" height=\"567\" title=\"Leucin, esencijalna aminokiselina koja je klju\u010dna za rast mi\u0161i\u0107a\"\/><\/figure><\/div>\n\n\n\n<p><strong>Leucin<\/strong> je klasificiran u <strong>dvama<\/strong><strong>&nbsp;oblicima&nbsp;<\/strong>kao:<\/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><a title=\"L-leucin GymBeam\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">L-leucin<\/a> &#8211; <strong>prirodna verzija<\/strong>&nbsp;aminokiseline leucin koja se nalazi u bjelan\u010devinama u tijelu, a&nbsp;<strong>naj\u010de\u0161\u0107e&nbsp;<\/strong>se koristi kao prehrambeni dodatak<\/li><li>D-leucin &#8211; oblik je L-leucina koji se ali&nbsp;<strong>proizvodi u laboratorijima,&nbsp;<\/strong>a tako\u0111er slu\u017ei za pripremu prehrambenih dodataka<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111u beneficije leucina spada i&nbsp;<strong>povi\u0161ena redukcija tjelesnih masti,&nbsp;<\/strong>pobolj\u0161anje regeneracije mi\u0161i\u0107a ili bolja fizi\u010dka produktivnost. O pojedinim&nbsp;<strong>prednostima leucina&nbsp;<\/strong>govorit \u0107emo vi\u0161e u \u010dlanku ni\u017ee.&nbsp;<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_prednosti_primjene_leucina\"><\/span>6 prednosti primjene leucina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Leucin ima mnogo pozitivnih u\u010dinaka kojima se mogu&nbsp;<strong>radovati naro\u010dito sporta\u0161i.&nbsp;<\/strong>Ako \u017eelite&nbsp;<strong>izgraditi mi\u0161i\u0107nu masu&nbsp;<\/strong>i uz to ukloniti prekomjernre masti ili tra\u017eite u\u010dinkovit prehrambeni dodatak za&nbsp;<strong>regeneraciju mi\u0161i\u0107a koji Vas bole,<\/strong>&nbsp;zaista nastavite \u010ditati. Objasnit \u0107emo kako mo\u017eete&nbsp;<strong>leucin u\u010dinkovito iskoristiti&nbsp;<\/strong>za porast mi\u0161i\u0107ne mase i koje su njegove&nbsp;<strong>znanstveno dokazane prednosti.<\/strong><strong>&nbsp;&nbsp;<\/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=\"Leucin i njegove prednosti - poti\u010du rast mi\u0161i\u0107a\" width=\"843\" height=\"567\" title=\"Leucin i njegove prednosti - poti\u010du rast mi\u0161i\u0107a\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Pobolj\u0161ava porast mi\u0161i\u0107ne mase<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Leucin<\/a>&nbsp;je <strong>veoma popularan<\/strong> u krugu sporta\u0161a i bodibildera zbog svoje sposobnosti zna\u010dajno pobolj\u0161avati&nbsp;<strong>gradnju mi\u0161i\u0107ne mase.&nbsp;<\/strong>Spada me\u0111u klju\u010dne aminokiseline koje sudjeluju u <strong>sintezi proteina,&nbsp;<\/strong>stoga poma\u017ee pokretati porast mi\u0161i\u0107a poslije treninga.&nbsp;<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>Kako to funkcionira?<\/strong> Bilo je dokazano da leucin mo\u017ee&nbsp;<strong>aktivirati mTOR,&nbsp;<\/strong>protein, koji je odgovoran za sintezu bjelan\u010devina. MTOR funkcionira kao&nbsp;<strong>senzor energije i hranjivih tvari&nbsp;<\/strong>od dostupnih aminokiselina, konkretno leucina koji zatim spu\u0161ta proteinsku sintezu. Aktivacija mTOR-a je&nbsp;<strong>klju\u010dna za pove\u0107anje skeletnih mi\u0161i\u0107a.<\/strong>&nbsp;<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 zna\u010di da&nbsp;<strong>niska razina leucina&nbsp;<\/strong>u krvotoku signalizira da u tijelu nema dovoljno proteina za sintezu novih mi\u0161i\u0107nih bjelan\u010devina i tada se&nbsp;<strong>mTOR deaktivira.&nbsp;<\/strong>S druge strane, ako se&nbsp;<strong>razina leucina pove\u0107a,&nbsp;<\/strong>mTOR dobiva signal da u tijelu ima dovoljno bjelan\u010devina za sintezu novih proteina skeletnih mi\u0161i\u0107a, a zatim se&nbsp;<strong>aktivira i pokre\u0107e sintezu proteina.<\/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=\"Leucin regulira sintezu proteina i rast mi\u0161i\u0107ne mase\" width=\"843\" height=\"567\" title=\"Leucin regulira sintezu proteina i rast mi\u0161i\u0107ne mase\"\/><\/figure><\/div>\n\n\n\n<p>Rezultati studija ne govore potpuno jasno o tome kako leucin mo\u017ee aktivirati mTOR. Ali potvr\u0111uju da je&nbsp;<strong>mTOR osjetljiv na koncentraciju leucina&nbsp;<\/strong>i razinu ATP (adenozintrifosfata).&nbsp;<span style=\"color: #ff6600;\">[23] [24]<\/span> Uloga leucina o ovom procesu nije ograni\u010dena samo na to da utje\u010de kao pokreta\u010dka snaga sinteze proteina, ali&nbsp;<strong>leucin cijeli proces gradnje mi\u0161i\u0107a regulira.&nbsp;<\/strong>\u0160to je razina leucina vi\u0161a to je&nbsp;<strong>ve\u0107a gradnja mi\u0161i\u0107a.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[7]<\/span> Studije potvr\u0111uju da je sam leucin sposoban&nbsp;<strong>pove\u0107ati proteinsku sintezu \u010dak za<\/strong>&nbsp;<strong>25 %<\/strong>. <span style=\"color: #ff6600;\">[20]<\/span> Pogledajmo par primjera.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stru\u010dnjaci su proveli istra\u017eivanje u kojem su se testirane osobe podvrgnule&nbsp;<strong>treningu otpornosti u trajanju od 45 minuta.&nbsp;<\/strong>Zatim su ove osobe bile podijeljene u <strong>tri skupine, <\/strong>a&nbsp;svaka skupina je uzela <strong>razli\u010ditu kombinaciju suplemenata.&nbsp;<\/strong>Jedna skupina je dopunila&nbsp;<strong>samo ugljikohidrate,&nbsp;<\/strong>druga skupina&nbsp;<strong>je primila ugljikohidrate i 30 grama proteina,&nbsp;<\/strong>a tre\u0107a skupina je konzumirala&nbsp;<strong>ugljikohidrate, protein i leucin.<\/strong>&nbsp;<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>Rezultatom studije otkrilo se da je&nbsp;<strong>tre\u0107a skupina&nbsp;<\/strong>koja je uzela kombinaciju&nbsp;<a title=\"Gaineri i ugljikohidrati GymBeam\" href=\"https:\/\/gymbeam.hr\/gaineri\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ugljikohidrati<\/a> + <a title=\"Proteini, bjelan\u010devine, GymBeam\" href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">protein<\/a> + <a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a> smanjila raspad bjelan\u010devina i<strong>&nbsp;pove\u0107ala proteinsku sintezu&nbsp;<\/strong>u ve\u0107oj mjeri nego skupina koja je uzimala kombinaciju ugljikohidrata i proteina. Rezultati tre\u0107e skupine imali su tako\u0111er&nbsp;<strong>mnogo bolji efekat&nbsp;<\/strong>nego kod prve skupine koja je uzimala samo ugljikohidrate. <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>Mogu\u0107e obja\u0161njenje ove pojave jeste to da&nbsp;<strong>proteinu traje dulje vremena&nbsp;<\/strong>dok iz \u017eeluca dospije u crijeva te na kraju do krvotoka. \u010cak i kod proteina koji se brzo apsorbira poput&nbsp;<a title=\"Protein sirutke, Whey protein GymBeam\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">whey proteina od sirutke<\/a>&nbsp;mo\u017ee trajati satima dok&nbsp;<strong>leucin dospije do krvotoka.&nbsp;<\/strong>Za razliku od toga, samostalan dodatak leucina&nbsp;<strong>br\u017ee se apsorbira<\/strong> \u010dime pove\u0107a razinu leucina u plazmi i aktivira gore navedene anaboli\u010dke staze.&nbsp;<span style=\"color: #ff6600;\">[25]<\/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>Sljede\u0107i primjer je studija iz 2017. godine koja je tako\u0111er testirala utjecaj <strong>raznih kombinacija suplemenata&nbsp;<\/strong>u razli\u010ditim dozama za pove\u0107anje proteinske sinteze. Ovom istra\u017eivanju podvrgnulo se&nbsp;<strong>40 mu\u0161karaca prosje\u010dne dobi 21 godina&nbsp;<\/strong>koji su bili podijeljeni u tri skupine. Prva skupina primila je&nbsp;<strong>25 grama proteina od sirutke sa sadr\u017eajem 3 grama leucina.&nbsp;<\/strong>Druga skupina je uzela samo&nbsp;<strong>6,25 grama proteina od sirutke sa sadr\u017eajem<\/strong><strong>&nbsp;0,75 grama leucina,&nbsp;<\/strong>a tre\u0107a skupina uzela je&nbsp;<strong>6,25 grama proteina od sirutke&nbsp;<\/strong>zajedno sa suplementom BCAA, dakle&nbsp;<strong>ukupno 5 grama leucina.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultati su pokazali da je 6,25 grama&nbsp;<a title=\"Protein sirutke, Whey protein GymBeam\" href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">whey proteina od sirutke<\/a>&nbsp;zajedno s velikom dozom 5 grama&nbsp;<a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucina<\/a> bilo&nbsp;<strong>vi\u0161e anaboli\u010dno&nbsp;<\/strong>nego jednaka doza proteina s manjim udjelom leucina&nbsp;(3 g). \u0160to vi\u0161e, ova doza je bila jednako u\u010dinkovita za pove\u0107anje proteinske sinteze kao&nbsp;<strong>visoka doza od 25 grama proteina.&nbsp;<\/strong>Iz navedenog proizlazi da&nbsp;<strong>povi\u0161ena doza leucina&nbsp;<\/strong>mo\u017ee kompenzirati optimalnu dozu proteina od sirutke dok \u0107e sinteza proteina biti&nbsp;<strong>jednako intenzivna<\/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=\"Leucine poti\u010de sportske rezultate\"\/><\/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. Pobolj\u0161ava produktivnost u sportu<\/h3>\n\n\n\n<p>Ne samo bodibilderi, ve\u0107 i&nbsp;<strong>atleti\u010dari i sporta\u0161i po\u010detnici&nbsp;<\/strong>znaju primijeniti prednosti leucina. On naime&nbsp;<strong>pomi\u010de fizi\u010dku produktivnost na vi\u0161i nivo&nbsp;<\/strong>i kod aerobnih aktivnosti. Jedna studija navodi da je suplementacija leucina tijekom \u0161est tjedana znatno&nbsp;<strong>pobolj\u0161ala ustrajnost i snagu&nbsp;<\/strong>u gornjem dijelu tijela kanuista. Sli\u010dno se izra\u017eava i istra\u017eivanje koje je potvrdilo da je leucin&nbsp;<strong>pove\u0107ao tjelesnu te\u017einu mi\u0161i\u0107nog tkiva&nbsp;<\/strong>i pobolj\u0161ao funkcionalnu produktivnost kod starijih ljudi.<span style=\"color: #ff6600;\"> [11] [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. Poma\u017ee kod uklanjanja tjelesnih masti<\/h3>\n\n\n\n<p>Ako se trudite&nbsp;<strong>izgraditi mi\u0161i\u0107e&nbsp;<\/strong>i istovremeno&nbsp;<strong>ukloniti pneumatik od tjelesnih masti&nbsp;<\/strong>okolo Va\u0161eg trbuha,&nbsp;<a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a> je najbolji izbor za Vas. Nekoliko studija, naime, potvrdilo je da leucin ima&nbsp;<strong>sna\u017eno djelovanje na redukciju tjelesnih masti.&nbsp;<\/strong>Istra\u017eivanje iz 2015. godine pokazalo je da aminokiselina leucin&nbsp;<strong>smanjuje gomilanje tjelesnih masti&nbsp;<\/strong>i sprje\u010dava pretilost povezanu s prehranom. <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. Poma\u017ee regeneraciji mi\u0161i\u0107a<\/h3>\n\n\n\n<p>Upala mi\u0161i\u0107a je <strong>bolna&nbsp;posljedica<\/strong>&nbsp;dobrog treninga. Ali nakon veoma intenzivne sportske aktivnosti mogu Vas uni\u0161teni mi\u0161i\u0107i na nekoliko dana&nbsp;<strong>izbaciti iz rutine treninga.&nbsp;<\/strong>Tada je vrijeme za&nbsp;<a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a>. Ako ga uzimate&nbsp;<strong>ne morate se bojati&nbsp;<\/strong>da \u0107e Va\u0161i fitness ciljevi biti zbog bolova u mi\u0161i\u0107ima nedosti\u017eni.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Obe\u0107avaju\u0107i rezultati studija govore da leucin ima&nbsp;<strong>znatnu ulogu kod obnavljanja mi\u0161i\u0107a.&nbsp;<\/strong>Jedno istra\u017eivanje je potvrdilo da konzumacija leucina odmah poslije treninga poma\u017ee&nbsp;<strong>regenerirati mi\u0161i\u0107e&nbsp;<\/strong>i aktivirati sintezu mi\u0161i\u0107nih proteina. Sljede\u0107e istra\u017eivanje je pokazalo da suplementacija leucina&nbsp;<strong>pobolj\u0161ava regeneraciju i ustrajnost&nbsp;<\/strong>kod biciklista tijekom dana koji slijede poslije treninga.&nbsp;<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. Stabilizira \u0161e\u0107er u krvi<\/h3>\n\n\n\n<p>Hiperglikemija ili&nbsp;<strong>visoka razina \u0161e\u0107era u krvi&nbsp;<\/strong>mo\u017ee uzrokovati umor, znatan gubitak tjelesne te\u017eine i ve\u0107i osje\u0107aj \u017ee\u0111i. Dugotrajno nelije\u010dena visoka razina \u0161e\u0107era u krvi mo\u017ee imati&nbsp;<strong>mnogo ozbiljnije posljedice&nbsp;<\/strong>poput o\u0161te\u0107enja nerava, problema s bubrezima ili rizika ko\u017enih infekcija.<\/p>\n\n\n\n<p>Neka istra\u017eivanja nagovje\u0161tavaju da leucin mo\u017ee biti koristan kod&nbsp;<strong>odr\u017eavanja stabilne razine \u0161e\u0107era&nbsp;<\/strong>u krvi. Studija je potvrdila da je leucin uziman zajedno s glukozom pomogao&nbsp;<strong>stimulirati sekreciju inzulina<\/strong> \u010dime je smanjio razinu \u0161e\u0107era u krvi testiranih osoba. Druga studija tako\u0111er govori da je leucin sposoban olak\u0161ati&nbsp;<strong>signalizaciju inzulina i unos glukoze&nbsp;<\/strong>kako bi pomogao stabilizirati razinu \u0161e\u0107era u krvi.&nbsp;<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. Sprije\u010dava gubitak mi\u0161i\u0107a kod starijih ljudi<\/h3>\n\n\n\n<p>Procesom starenja de\u0161ava se u tijelu <strong>mnogo promjena.&nbsp;<\/strong>Postepeno pogor\u0161avanje stanja skeletnih mi\u0161i\u0107a koje se naziva i&nbsp;<strong>sarkopenija,&nbsp;<\/strong>jedan je od najzna\u010dajnijih&nbsp;<strong>simptoma poodmakle dobi.&nbsp;<\/strong>Ovo stanje mo\u017ee uzrokovati <strong>slabost i smanjenu ustrajnost&nbsp;<\/strong>\u0161to vodi do smanjenja fizi\u010dke aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upravo leucin poma\u017ee&nbsp;<strong>usporiti mi\u0161i\u0107no o\u0161te\u0107enje&nbsp;<\/strong>\u010dime smanjuje navedene simptome starenja. Jedna studija je pokazala da leucin&nbsp;<strong>pobolj\u0161ava mi\u0161i\u0107nu sintezu kod starijih&nbsp;<\/strong>odraslih pacijenata koji su istovremeno uzimali dovoljnu koli\u010dinu proteina u prehrani. Drugo istra\u017eivanje publiciralo je&nbsp;<strong>sli\u010dne rezultate.&nbsp;<\/strong>Otkrio je da je suplementacija leucina sposobna&nbsp;<strong>ograni\u010diti gubitak tjelesne te\u017eine&nbsp;<\/strong>uzrokovan pothranjeno\u0161\u0107u kod starijih ljudi. <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=\"Izvori_leucina\"><\/span>Izvori leucina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako biste postigli spominjano djelovanje leucina va\u017eno je bolje pogledati njegov unos. Leucin se prirodno nalazi&nbsp;<strong>u obi\u010dnim namirnicama,&nbsp;<\/strong>jer je neodvojiv sastavni dio prehrane bogate proteinima.&nbsp;<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>Ako \u017eelite brojiti unos leucina iz prehrane, to \u0107e biti dosta naporno, jer \u0107ete na&nbsp;<strong>etiketi obi\u010dnih proizvoda&nbsp;<\/strong>na\u0107i samo nutritivnu koli\u010dinu bjelan\u010devina, a ne leucina. No me\u0111utim, stru\u010dnjaci govore da je koli\u010dina leucina koju sadr\u017ee bjelan\u010devine&nbsp;<strong>otprilike 5 do 10%.&nbsp;<\/strong>U sljede\u0107oj&nbsp;<strong>tabeli&nbsp;<\/strong>na\u0107i \u0107ete namirnice s&nbsp;<strong>najve\u0107im udjelom leucina.&nbsp;<\/strong>Ve\u0107ina njih su proizvodi koje vjerojatno uzimate svaki dan. <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=\"Izvori leucina - hrana punjena proteinima i dodaci\" width=\"843\" height=\"567\" title=\"Izvori leucina - hrana punjena proteinima i dodaci\"\/><\/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>Namirnice<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Koli\u010dina leucina na 100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Whey protein od sirutke<\/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\">Protein od soje<\/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\">Zrna soje<\/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\">Gove\u0111e meso<\/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\">Kikiriki<\/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\">Losos<\/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\">Bademi<\/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\">Pile\u0107a prsa<\/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\">Jaja<\/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\">Le\u0107a<\/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\">Slanutak<\/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=\"Dnevna_doza_leucina\"><\/span>Dnevna doza leucina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Optimalna dnevna doza leucina kre\u0107e se me\u0111u&nbsp;<strong>2000 &#8211; 5000 mg dnevno. <\/strong>Dobro je&nbsp;<a href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a>&nbsp;uzimati&nbsp;<strong>na prazan \u017eeludac&nbsp;<\/strong>ili zajedno s jelom koje ima niski udio bjelan\u010devina, a dakle i manje leucina.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Ako vje\u017ebate i \u017eelite&nbsp;<strong>u\u010dinkovito iskoristiti leucin&nbsp;<\/strong>za porast mi\u0161i\u0107a i maksimalizirati njegovo djelovanje, trebali biste se pridr\u017eavati ovih koraka&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>Dopunite 2,5 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">leucina<\/a> (ili 5 g <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>) 30 minuta prije treninga za pobolj\u0161anje anaboli\u010dkog stimulusa.<\/li><li>Skombinirajte jo\u0161 5 grama <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">leucina<\/a> (ili 10 g <a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>) sa svojim proteinskim \u0161ejkom poslije treninga. Dodavanje leucina u protein od sirutke mo\u017ee biti veoma u\u010dinkovito za jo\u0161 ve\u0107u stimulaciju sinteze proteina.<\/li><li>Dopunite 5 grama <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/l-leucin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">leucina<\/a> prije spavanja kako biste pove\u0107ali brzinu regeneracije poslije treninga.<\/li><li>Konzumirajte leucin izme\u0111u obrocima, jer Vam mo\u017ee pomo\u0107i s brzom regeneracijom mi\u0161i\u0107a. Ljudi koji su na dijeti i trude se izgraditi mi\u0161i\u0107nu masu trebali bi stoga u svoj jelovnik uvesti <strong>2 &#8211; 3 g leucina<\/strong> me\u0111u obrocima.To im mo\u017ee smanjiti potencijalne kataboli\u010dke u\u010dinke i sprije\u010diti raspad mi\u0161i\u0107a.<\/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=\"Nuspojave_kod_uzimanja_leucina\"><\/span>Nuspojave kod uzimanja leucina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Leucin op\u0107enito&nbsp;<strong>ne uzrokuje va\u017ene nuspojave&nbsp;<\/strong>ako ne pretjerujete s njegovim unosom. Jedna vaoma mala studija sa petero zdravih mu\u0161karaca koji su dobivali&nbsp;<strong>1250 mg leucina na kilogram tjelesne te\u017eine,&nbsp;<\/strong>dakle 25 puta vi\u0161e nego \u0161to je procijenjena prosje\u010dna potreba, otkrila je da su ove visoke doze leucina uzrokovale pove\u0107anje koli\u010dine amonijaka u tijelu. Proizlaze\u0107i iz ove studije bio je&nbsp;<strong>maksimalni limit leucina odre\u0111en<\/strong><strong>&nbsp;na 500 mg \/ kg<\/strong>&nbsp;tjelesne te\u017eine dnevno. <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>No me\u0111utim, leucin mo\u017ee&nbsp;<strong>utjecati na djelovanje nekih lijekova.&nbsp;<\/strong>Na primjer,&nbsp;<strong>doza 30 grama leucina dnevno&nbsp;<\/strong>ima nepovoljno djelovanje na&nbsp;<strong>vitamin B6 i B3<\/strong>. Vi\u0161ak leucina sprje\u010dava tijelu producirati ove vitamine \u0161to mo\u017ee voditi do nastanka&nbsp;<strong>bolesti zbog njihovog nedostatka.&nbsp;<\/strong>Jedno od ovih oboljenja je&nbsp;<strong>pellagra&nbsp;<\/strong>kojeg simptomi jesu ko\u017ene lezije, opadanje kose i \u017eelu\u010dani problemi.&nbsp;<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>Konzumacija leucina s izvorom glukoze&nbsp;<strong>pove\u0107ava razinu inzulina&nbsp;<\/strong>i smanjuje razinu \u0161e\u0107era u krvi. Unos <strong>leucina zajedno s lije\u010denjem dijabetesa&nbsp;<\/strong>poput inzulinskih injekcija mogu odr\u017eavati \u0161e\u0107er na veoma niskoj razini. Pacijenti koji pate od&nbsp;<strong>hipoglikemije&nbsp;<\/strong>ne bi stoga trebali uzimati leucin. Svi&nbsp;<strong>pacijenti s dijabetesom&nbsp;<\/strong>trebali bi se prije uzimanja leucina posavjetovati sa svojim lije\u010dnikom.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span> Osim njih tako\u0111er bi&nbsp;<strong>leucin kao suplement&nbsp;<\/strong>trebali izbjegavati trudnice i dojilje.<\/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>Vjerujemo da smo Vam pru\u017eili upute kako napraviti&nbsp;<strong>uzimanje leucina jo\u0161 u\u010dinkovitije&nbsp;<\/strong>za porast mi\u0161i\u0107a i brzu regeneraciju. Napi\u0161ite nam u komentare&nbsp;<strong>da li dopunjavate leucin&nbsp;<\/strong>i koja iskustva s njim imate. U slu\u010daju da Vam je \u010dlanak pru\u017eio nove informacije,&nbsp;<strong>podijelite ga s prijateljima.<\/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>Leucin je esencijalna aminokisleina i sastavni dio BCAA. Pobolj\u0161ava sintezu proteina, rast mi\u0161i\u0107a, pruduktivnost, poma\u017ee reducirati masti i regenerirati mi\u0161i\u0107e.<\/p>\n","protected":false},"author":25,"featured_media":109587,"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":[130],"tags":[6212,6500,7184],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-261506","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-aminokiseline-hr","9":"tag-dodaci-prehrani-hr","10":"tag-rast-misicne-mase-hr","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>Leucin i njegova u\u010dinkovita primjena za porast mi\u0161i\u0107a i regeneraciju - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Leucin je esencijalna aminokisleina i sastavni dio BCAA. 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