{"id":264439,"date":"2019-03-12T11:38:00","date_gmt":"2019-03-12T10:38:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=264439"},"modified":"2023-08-30T17:04:26","modified_gmt":"2023-08-30T15:04:26","slug":"miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/","title":{"rendered":"Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint?"},"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\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#Mi_is_az_a_tobbkomponensu_protein\" title=\"Mi is az a t\u00f6bbkomponens\u0171 protein?\">Mi is az a t\u00f6bbkomponens\u0171 protein?<\/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\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#Tobbkomponensu_protein_elonyei\" title=\"T\u00f6bbkomponens\u0171 protein el\u0151nyei\">T\u00f6bbkomponens\u0171 protein 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\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#Tobbkomponensu_proteinek_osszetetele\" title=\"T\u00f6bbkomponens\u0171 proteinek \u00f6sszet\u00e9tele\">T\u00f6bbkomponens\u0171 proteinek \u00f6sszet\u00e9tele<\/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\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#1_Tejsavo_feherje\" title=\"1. Tejsav\u00f3 feh\u00e9rje\">1. Tejsav\u00f3 feh\u00e9rje<\/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\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#2_Kazein\" title=\"2. Kazein\">2. Kazein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#3_Szoja_feherje\" title=\"3. Sz\u00f3ja feh\u00e9rje\">3. Sz\u00f3ja feh\u00e9rje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#4_Marha_protein\" title=\"4. Marha protein\">4. Marha protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#5_Tojas_feherje_vagy_Egg_Albumin\" title=\"5. Toj\u00e1s feh\u00e9rje vagy Egg Albumin\">5. Toj\u00e1s feh\u00e9rje vagy Egg Albumin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#Kinek_ajanlott_a_tobbkomponensu_protein\" title=\"Kinek aj\u00e1nlott a t\u00f6bbkomponens\u0171 protein?\">Kinek aj\u00e1nlott a t\u00f6bbkomponens\u0171 protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#Mikor_erdemes_hasznalni_a_tobbkomponensu_proteint\" title=\"Mikor \u00e9rdemes haszn\u00e1lni a t\u00f6bbkomponens\u0171 proteint?\">Mikor \u00e9rdemes haszn\u00e1lni a t\u00f6bbkomponens\u0171 proteint?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#A_tobbkomponensu_proteinek_optimalis_napi_adagja\" title=\"A t\u00f6bbkomponens\u0171 proteinek optim\u00e1lis napi adagja\">A t\u00f6bbkomponens\u0171 proteinek optim\u00e1lis napi adagja<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A proteinek vagy m\u00e1s n\u00e9ven a<strong> feh\u00e9rj\u00e9k<\/strong> t\u00f6bbet jelentenek a szervezet sz\u00e1m\u00e1ra fontos t\u00e1panyagn\u00e1l. <strong>Alapvet\u0151 \u00e9p\u00edt\u0151elemei<\/strong> a szervezet sejtjeinek, valamint az<strong> izomsz\u00f6veteknek<\/strong> \u00e9s &nbsp;fontos szerepet j\u00e1tszanak a sejtek, izmok, bels\u0151 szervek \u00e9s sz\u00f6vetek regener\u00e1l\u00f3d\u00e1s\u00e1n\u00e1l. Azonban, ami nagyon fontos, hogy <strong>t\u00e1mogatj\u00e1k az izmok n\u00f6veked\u00e9s\u00e9t.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e9ny azonban, hogy<strong> aminosavakat<\/strong> k\u00e9pes a szervezet is l\u00e9trehozni, de csak akkor, ha rendelkezik az ehhez sz\u00fcks\u00e9ges <strong>feh\u00e9rj\u00e9vel<\/strong>. Azt azonban \u00f6nmaga nem k\u00e9pes l\u00e9trehozni, \u00e9s ez\u00e9rt azokat az \u00e9lelmiszerrel kell bevinn\u00fcnk szervezet\u00fcnkbe. Ez azonban a sportol\u00f3k eset\u00e9ben nem k\u00f6nny\u0171 feladat, ez\u00e9rt&nbsp; d\u00f6ntenek a p\u00f3tl\u00e1s mellett <strong>proteines \u00e9trendkieg\u00e9sz\u00edt\u0151k<\/strong> form\u00e1j\u00e1ban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Az \u00e9trendkieg\u00e9sz\u00edt\u0151k<\/strong> \u00e9rz\u00e9kelhet\u0151en <strong>magasabb mennyis\u00e9g\u0171 feh\u00e9rj\u00e9t<\/strong> k\u00edn\u00e1lnak, a<strong> zs\u00edrok \u00e9s cukrok min\u00e9l alacsonyabb szint\u0171 koncentr\u00e1ci\u00f3ja<\/strong> mellett. A piacon azonban <strong>rengeteg kieg\u00e9sz\u00edt\u0151 el\u00e9rhet\u0151<\/strong> \u00e9s probl\u00e9m\u00e1t okozhat kiv\u00e1lasztani k\u00f6z\u00fcl\u00fck a <strong>legjobbat<\/strong>. E miatt d\u00f6nt\u00f6tt\u00fcnk \u00fagy, hogy meg\u00edrjuk nektek, <a href=\"https:\/\/gymbeam.hu\/blog\/milyen-feherjet-valasszunk-tejsavo-feherje-koncentratum-izolatum-vagy-hidrolizatum\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hogyan v\u00e1lasszatok proteint<\/a>, egy cikk form\u00e1j\u00e1bant, amib\u0151l kider\u00fcl hogyan tudod kiv\u00e1lasztani a&nbsp;<strong>c\u00e9ljaidnak megfelel\u0151 proteint<\/strong>. Ebben a cikkben a <strong>proteinek speci\u00e1lis fajt\u00e1j\u00e1ra<\/strong> koncentr\u00e1lunk ami a t\u00f6bbkomponens\u0171 feh\u00e9rje, ami tal\u00e1n a legelterjedtebb fajta a piacon \u00e9s a Te sz\u00e1m\u00e1ra is <strong>el\u0151ny\u00f6sebb lehet<\/strong> mint a k\u00fcl\u00f6n\u00e1ll\u00f3 <strong>tejsav\u00f3 feh\u00e9rje, a sz\u00f3ja feh\u00e9rje vagy a kazein.&nbsp;<\/strong><\/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_is_az_a_tobbkomponensu_protein\"><\/span>Mi is az a t\u00f6bbkomponens\u0171 protein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/tobb-osszetevoju-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">t\u00f6bbkomponens\u0171 protein<\/a>, ahogy arra m\u00e1r a megnevez\u00e9se is utal, olyan <strong>\u00e9trendkieg\u00e9sz\u00edt\u0151<\/strong>, ami <strong>t\u00f6bbf\u00e9le forr\u00e1sb\u00f3l sz\u00e1rmaz\u00f3 feh\u00e9rj\u00e9b\u0151l<\/strong> tev\u0151dik \u00f6ssze, elt\u00e9r\u0151 sz\u00e1zal\u00e9kos ar\u00e1nyban. Ez az oka annak, hogy mi\u00e9rt sokoldal\u00fa proteink\u00e9nt v\u00e1lt ismertt\u00e9 ez a t\u00edpus. A legnagyobb el\u0151nye, hogy <strong>egy term\u00e9kben tartalmazza az \u00f6sszes feh\u00e9rjeforr\u00e1s pozit\u00edv hat\u00e1sait<\/strong>. <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=\"Tobbkomponensu_protein_elonyei\"><\/span>T\u00f6bbkomponens\u0171 protein el\u0151nyei<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A<a href=\"https:\/\/gymbeam.hu\/tobb-osszetevoju-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> t\u00f6bbkomponens\u0171 protein<\/a> \u00e1ltal\u00e1ban <strong>magas biol\u00f3giai \u00e9rt\u00e9kkel<\/strong> rendelkez\u0151 feh\u00e9rj\u00e9ket \u00e9s emellett aminosavak sz\u00e9les spektrum\u00e1t is tartalmazza. Pozit\u00edv hat\u00e1ssal van a csontokra, <strong>t\u00e1mogatja az izomsz\u00f6vet n\u00f6veked\u00e9s\u00e9t<\/strong> \u00e9s seg\u00edt meg\u0151rizni az izomzatot. <span style=\"color: #ff6600;\">[1] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozit\u00edv tulajdons\u00e1gai k\u00f6z\u00e9 tartozik m\u00e9g a <strong>j\u00f3 felsz\u00edv\u00f3d\u00f3<\/strong> k\u00e9pess\u00e9g \u00e9s az \u00e1ltal\u00e1ban elfogadhat\u00f3 \u00e1r is. Probl\u00e9m\u00e1sabb lehet azonban az em\u00e9szt\u00e9se, mivel minden \u00f6sszetev\u0151nek m\u00e1s a leboml\u00e1si \u00e9s felsz\u00edv\u00f3d\u00e1si ideje. B\u00e1rhogyan is n\u00e9zz\u00fck, hat\u00e1sainak nagy r\u00e9sze a kombin\u00e1lt protein forr\u00e1sok \u00f6sszet\u00e9tel\u00e9t\u0151l f\u00fcgg. Ez\u00e9rt a<strong> t\u00f6bbkomponens\u0171 proteinek<\/strong> kiv\u00e1laszt\u00e1sa sor\u00e1n fontos ellen\u0151rizni egyes elemek jelenl\u00e9t\u00e9t, amik nagyban befoly\u00e1solj\u00e1k a t\u00f6bbkomponens\u0171 protein pozit\u00edv hat\u00e1sait.<span style=\"color: #ff6600;\"> [2] [3] &nbsp;<\/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\/gymbeam-4408.jpg\" alt=\"proteinek fajt\u00e1ja\" width=\"843\" height=\"562\" title=\"proteinek fajt\u00e1ja\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tobbkomponensu_proteinek_osszetetele\"><\/span>T\u00f6bbkomponens\u0171 proteinek \u00f6sszet\u00e9tele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ahogyan azt m\u00e1r fentebb is eml\u00edtett\u00fck, a t\u00f6bbkomponens\u0171 proteinek <strong>t\u00f6bb f\u00e9le feh\u00e9rj\u00e9b\u0151l \u00e1llnak.<\/strong> Ez tejsav\u00f3-, toj\u00e1s-, marha-, egy\u00e9b feh\u00e9rj\u00e9k vagy kazein kombin\u00e1ci\u00f3ja. Ez\u00e9rt bemutatjuk \u00f6nnek a sokoldal\u00fa protein<strong> 5 leggyakoribb \u00f6sszetev\u0151j\u00e9t.<\/strong><\/p>\n\n\n\n<p><strong>A tejsav\u00f3 \u00e9s a kazein a feh\u00e9rj\u00e9k<\/strong> k\u00e9t olyan fajt\u00e1ja, ami <strong>tejb\u0151l sz\u00e1rmazik<\/strong>. Kiv\u00e1laszt\u00f3szer haszn\u00e1lat\u00e1val kiv\u00e1laszt\u00f3dik a tejb\u0151l a kazein, ami <strong>80%-\u00e1t alkotja<\/strong>, \u00e9s a 20% tejsav\u00f3, ami a tej v\u00edzben old\u00f3d\u00f3 r\u00e9sze, amire \u00e9veken kereszt\u00fcl szem\u00e9tk\u00e9nt tekintettek. Mindkett\u0151, a tejsav\u00f3 \u00e9s a kazein is, <strong>kit\u0171n\u0151 proteinforr\u00e1sok<\/strong>. Azonban elt\u00e9r\u0151 tulajdons\u00e1gokkal rendelkeznek \u00e9s a gy\u00e1rt\u00f3k k\u00fcl\u00f6nb\u00f6z\u0151 m\u00f3don dolgozz\u00e1k fel azokat. <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    <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=\"6177,6404,42850,48031,108145\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Tejsavo_feherje\"><\/span>1. Tejsav\u00f3 feh\u00e9rje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rje<\/a> <strong>el\u0151nye<\/strong>, hogy <strong>k\u00f6nnyen old\u00f3dik,<\/strong> \u00f6sszehasonl\u00edtva a proteinek t\u00f6bbi fajt\u00e1j\u00e1val. Emellett a tejsav\u00f3 nagy mennyis\u00e9g\u0171 L-cisztein<strong> aminosavat<\/strong> k\u00f6lcs\u00f6n\u00f6z az izmok sz\u00e1m\u00e1ra, ami g\u00e1tolhatja az \u00f6reged\u00e9s \u00e9s a cukorbetegs\u00e9g hat\u00e1sait. [3] A whey tejsav\u00f3 protein r\u00e9sz\u00e9t k\u00e9pezik tov\u00e1bb\u00e1 m\u00e9g az alfa-laktoglobulin, b\u00e9ta-laktoglobulin, immunoglobulin, BSA marha albumin \u00e9s kisebb alkot\u00f3elemek, mint az \u00e1sv\u00e1nyi anyagok &#8211; kalcium, k\u00e1lium, n\u00e1trium, foszfor, folsav, biotin \u00e9s az A, C, B1, B2, B3, B5 \u00e9s B12 <strong>vitaminok. <\/strong><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>A <a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3 feh\u00e9rje<\/a> <strong>aminosavakb\u00f3l<\/strong> \u00e1ll, amit a szervezet az<strong> izomsz\u00f6vetek n\u00f6veked\u00e9s\u00e9re \u00e9s regener\u00e1l\u00e1s\u00e1ra haszn\u00e1l.<\/strong> A whey tejsav\u00f3 protein gazdag <strong>BCAA<\/strong> aminosavakban is, f\u0151leg a leucin tartalma magas, ami stimul\u00e1lja a feh\u00e9rj\u00e9k szint\u00e9zis\u00e9t a v\u00e1zizomzatban. A whey tejsav\u00f3 protein azonban kit\u0171n\u0151 \u00e9s komplex forr\u00e1sa mind a<strong> 9 esszenci\u00e1lis aminosavnak<\/strong>. <span style=\"color: #ff6600;\">[5]<\/span> A tejsav\u00f3 proteinek h\u00e1rom fajt\u00e1j\u00e1t ismerj\u00fck \u00e9s bemutatjuk a k\u00f6zt\u00fck l\u00e9v\u0151 k\u00fcl\u00f6nbs\u00e9geket.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/40337780_1813590748762630_1474895282729648128_n.jpg\" alt=\"proteinek k\u00fcl\u00f6nbs\u00e9g\" title=\"proteinek k\u00fcl\u00f6nbs\u00e9g\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Tejsav\u00f3 koncentr\u00e1tum<\/h3>\n\n\n\n<p>A <span style=\"color: #ff6600;\"><a title=\"tejsav\u00f3 feh\u00e9rje koncentr\u00e1tum\" href=\"https:\/\/gymbeam.hu\/feherje-koncentratumok\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">tejsav\u00f3 koncentr\u00e1tum<\/a><\/span> feh\u00e9rjetartalma<strong> 70 &#8211; 80 %<\/strong> k\u00f6r\u00fcl mozog, mindamellett az \u00f6sszes tejsav\u00f3 protein k\u00f6z\u00fcl a<strong> legmagasabb ar\u00e1nyban<\/strong> tartalmaz <strong>lakt\u00f3zt, zs\u00edrt \u00e9s cukrokat<\/strong>, amik a tejsav\u00f3 koncentr\u00e1tum fennmarad\u00f3 20 &#8211; 30 %-\u00e1t teszik ki. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugyan a <a href=\"https:\/\/gymbeam.hu\/feherje-koncentratumok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3 koncentr\u00e1tum<\/a> egy adagban kisebb mennyis\u00e9g\u0171 proteint tartalmaz, mint a <strong>tejsav\u00f3 izol\u00e1tum<\/strong>, a tej min\u0151s\u00e9gi \u00f6sszetev\u0151ib\u0151l t\u00f6bbet tartalmazhat. Egy <strong>min\u0151s\u00e9gi tejsav\u00f3 koncentr\u00e1tum<\/strong> ugyanis nagyobb adagban tartalmazza a n\u00f6veked\u00e9si faktorokat, foszfolipideket, valamint a CLA-t, konjug\u00e1lt linolsavat is, ami el\u0151seg\u00edti a zs\u00edrsz\u00f6vetek leboml\u00e1s\u00e1t \u00e9s<strong> n\u00f6veli az izomt\u00f6meg<\/strong> sz\u00e1zal\u00e9kos ar\u00e1ny\u00e1t a testben.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Tejsav\u00f3 izol\u00e1tum<\/h3>\n\n\n\n<p>A<a href=\"https:\/\/gymbeam.hu\/feherje-izolatumok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> tejsav\u00f3 izol\u00e1tumb\u00f3l<\/a> majdnem a<strong> teljes lakt\u00f3z, zs\u00edr \u00e9s cukor mennyis\u00e9g elt\u00e1vol\u00edt\u00e1sra ker\u00fclt,<\/strong> ez\u00e9rt a feh\u00e9rjetartalma<strong> 90 &#8211; 95 %<\/strong> k\u00f6r\u00fcl mozog. A leggyorsabb felsz\u00edv\u00f3d\u00e1s\u00fa proteinek k\u00f6z\u00e9 tartozik \u00e9s olyan emberek sz\u00e1m\u00e1ra aj\u00e1nlott, akik alacsony sz\u00e9nhidr\u00e1ttartalm\u00fa di\u00e9t\u00e1t tartanak \u00e9s szeretn\u00e9k cs\u00f6kkenteni a tests\u00falyt.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tejsav\u00f3 izol\u00e1tum ide\u00e1lis,edz\u00e9s el\u0151tti vagy edz\u00e9s ut\u00e1ni proteinnek, ami k\u00e9pes p\u00f3tolni a t\u00e1panyagokat, amikre az izomzatnak sz\u00fcks\u00e9ge van a <strong>megfelel\u0151 regener\u00e1ci\u00f3hoz<\/strong>.<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Tejsav\u00f3 hidroliz\u00e1tum<\/h3>\n\n\n\n<p>A<a href=\"https:\/\/gymbeam.hu\/hidrolizalt-feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> tejsav\u00f3 hidroliz\u00e1tuma<\/a> a tejsav\u00f3 proteinek k\u00f6z\u00fcl a <strong>legjobb min\u0151s\u00e9g\u0171<\/strong>, ami annak \u00e1r\u00e1ban is t\u00fckr\u00f6z\u0151dik. Ez\u00e9rt nagy el\u0151ny, ha a t\u00f6bbkomponens\u0171 proteinje pont tejsav\u00f3 hidroliz\u00e1tumot tartalmaz. Val\u00f3sz\u00edn\u0171leg az \u00e1ra alacsonyabb lesz, mint maga a hidroliz\u00e1tum, de biztos\u00edtja \u00f6nnek annak el\u0151nyeit. Ehhez f\u0151leg a <strong>szupergyors felsz\u00edv\u00f3d\u00e1s<\/strong> tartozik, ami a fogyaszt\u00e1st\u00f3l sz\u00e1m\u00edtva m\u00e1r egy \u00f3r\u00e1n bel\u00fcl megt\u00f6rt\u00e9nik, amit a hidroliz\u00e1tum \u00f6sszet\u00e9tele tesz lehet\u0151v\u00e9. <span style=\"color: #ff6600;\">[5] [6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ugyanis <strong>enzimatikusan el\u0151em\u00e9sztett aminosavakat<\/strong> tartalmaz, amik k\u00f6nnyen em\u00e9szthet\u0151k \u00e9s kit\u0171n\u0151en felold\u00f3dik. Mindemellett a feh\u00e9rjetartalom ar\u00e1nya <strong>magasabb mint 90%<\/strong> \u00e9s zs\u00edrt,<strong> cukrokat \u00e9s lakt\u00f3zt csak minim\u00e1lis mennyis\u00e9gben tartalmaz.<\/strong> <span style=\"color: #ff6600;\">&nbsp;[6]<\/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=\"2_Kazein\"><\/span>2. Kazein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hu\/ejjeli-feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A kazein<\/a>, ahogy azt m\u00e1r fentebb is eml\u00edtett\u00fck, <strong>tejb\u0151l sz\u00e1rmaz\u00f3 feh\u00e9rje<\/strong>. Azonban a tejsav\u00f3 proteinnel ellent\u00e9tben, a kazein kevesebb<strong> BCAA-t<\/strong> \u00e9s t\u00f6bb aminosavat tartalmaz, mint a hisztidin, metionin \u00e9s fenilalanin. \u00d6sszet\u00e9tel\u00e9ben p\u00e1r bioakt\u00edv peptid is megtal\u00e1lhat\u00f3, amik t\u00e1mogatj\u00e1k az immunrendszert \u00e9s az em\u00e9szt\u00e9st, \u00e9s emellett pozit\u00edv hat\u00e1ssal vannak a <strong>v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9s\u00e9re<\/strong> is. A kazeinnak <strong>magas az \u00e1sv\u00e1nyi anyag tartalma<\/strong>, &nbsp;mint pl. vas \u00e9s kalcium, amik befoly\u00e1solj\u00e1k az er\u0151 n\u00f6veked\u00e9s\u00e9t \u00e9s a kem\u00e9ny, er\u0151s csontozatot.<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<p>A kazein<a href=\"https:\/\/gymbeam.hu\/ejjeli-feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> \u00e9jszakai protein<\/a> n\u00e9ven is ismert, mivel nagyszer\u0171 alv\u00e1s el\u0151tti \u00e9trend kieg\u00e9sz\u00edt\u0151. Mivel lass\u00fa a felsz\u00edv\u00f3d\u00e1sa ( <strong>5 \u00e9s 7 \u00f3ra k\u00f6r\u00fcl<\/strong>) a test sz\u00e1m\u00e1ra az eg\u00e9sz \u00e9jszaka folyam\u00e1n biztos\u00edtja a sz\u00fcks\u00e9ges feh\u00e9rje mennyis\u00e9g\u00e9t, \u00e9s mint ahogy j\u00f3l tudjuk, az izmok nem az edz\u0151teremben, hanem a <strong>regener\u00e1ci\u00f3 sor\u00e1n n\u00f6vekednek<\/strong>. A kazein tov\u00e1bbi pozit\u00edvuma, hogy<strong> sok glutamint<\/strong> tartalmaz, ami t\u00e1mogatja az izomzat regener\u00e1ci\u00f3j\u00e1t \u00e9s n\u00f6vel\u00e9s\u00e9t. <span style=\"color: #ff6600;\">[6] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A kutat\u00e1sok igazolj\u00e1k,<\/strong> hogy az ide\u00e1lis v\u00e1laszt\u00e1s kombin\u00e1lni a tejsav\u00f3&nbsp; protein \u00e9s kazein hat\u00e1sait, amit \u00e9ppen a <strong>t\u00f6bbkomponens\u0171 protein<\/strong> k\u00edn\u00e1l \u00f6nnek. Egy tanulm\u00e1ny igazolta a tejsav\u00f3 protein \u00e9s a kazein kever\u00e9k fogyaszt\u00e1s\u00e1nak el\u0151nyeit, amit egy f\u00e9rfiakb\u00f3l \u00e1ll\u00f3 csoporton tesztelt. \u0150k ezt a t\u00f6bbkomponens\u0171 kever\u00e9ket <strong>egy \u00f3r\u00e1val az edz\u00e9s megkezd\u00e9se el\u0151tt<\/strong>, valamint azonnal az edz\u00e9s ut\u00e1n fogyasztott\u00e1k. A kutat\u00e1s <strong>10 h\u00e9tig<\/strong> tartott \u00e9s a v\u00e9geredm\u00e9ny azt mutatta, hogy a kazein \u00e9s a tejsav\u00f3 feh\u00e9rje kombin\u00e1ci\u00f3ja az izomt\u00f6meg, er\u0151 \u00e9s anabolikus hormonok nagyobb n\u00f6veked\u00e9s\u00e9hez vezetett.<span style=\"color: #ff6600;\"> [10] <\/span>Egy m\u00e1sik tanulm\u00e1ny szint\u00e9n igazolta a kazein \u00e9s tejsav\u00f3 egy\u00fcttes hat\u00e1s\u00e1t a<strong> jobb izomm\u00e9ret \u00e9s izomsz\u00f6vet nagys\u00e1g n\u00f6veked\u00e9s ter\u00e9n.<\/strong> <span style=\"color: #ff6600;\">[11]&nbsp;<\/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\/31747946_1646814338773606_6526477301926854656_o_1.jpg\" alt=\"Feh\u00e9rje kever\u00e9kek\" width=\"843\" height=\"562\" title=\"Feh\u00e9rje kever\u00e9kek\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Szoja_feherje\"><\/span>3. Sz\u00f3ja feh\u00e9rje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/szoja-feherje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">A sz\u00f3jafeh\u00e9rje<\/a> a <strong>n\u00f6v\u00e9nyi eredet\u0171<\/strong> feh\u00e9rj\u00e9k csoportj\u00e1ba tartozik \u00e9s f\u0151leg a <strong>veg\u00e1nok d\u00f6ntenek mellette<\/strong>, akik nem fogyasztanak tej alap\u00fa feh\u00e9rj\u00e9t. A sz\u00f3jafeh\u00e9rje azonban <strong>\u00e9ppen annyira hat\u00e9kony, mint az \u00e1llati eredet\u0171<\/strong>. A sz\u00f3ja az egyetlen n\u00f6v\u00e9nyi forr\u00e1s, ami<strong> tartalmazza az \u00f6sszes<\/strong> sz\u00fcks\u00e9ges<strong> esszenci\u00e1lis aminosavat \u00e9s emellett a BCAA-t<\/strong> is. Emellett a sz\u00f3jafeh\u00e9rje tele van glutaminnal, ami gyors\u00edtja az izomzat regener\u00e1l\u00f3d\u00e1s\u00e1t, \u00e9s <strong><a href=\"https:\/\/gymbeam.hu\/arginin\" class=\"ek-link\">arginint<\/a><\/strong> is, ami seg\u00edt a v\u00e9rerek t\u00e1g\u00edt\u00e1s\u00e1ban, hogy a t\u00e1panyag k\u00f6zvetlen az izomzatba juthasson.<span style=\"color: #ff6600;\">[12] [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 sz\u00f3ja <strong>el\u0151nyei<\/strong> k\u00f6z\u00e9 tartozik m\u00e9g az, hogy t\u00e1mogatja a <strong>megfelel\u0151 koleszterinszintet<\/strong> a benne tal\u00e1lhat\u00f3 izoflavonoknak k\u00f6sz\u00f6nhet\u0151en. Emellett <strong>t\u00e1mogatja a pajzsmirigy hormontermel\u00e9s\u00e9t<\/strong>, ami \u00e1ltal gyors\u00edtja az em\u00e9szt\u00e9st, ami gyorsabb s\u00falycs\u00f6kken\u00e9shez vezet. &nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A sz\u00f3jafeh\u00e9rje izol\u00e1tum<\/strong> az a forma, amiben a sz\u00f3jafeh\u00e9rj\u00e9t mint proteint \u00e1rulj\u00e1k. A koncentr\u00e1tum feldolgoz\u00e1s\u00e1val k\u00e9sz\u00fcl \u00fagy, hogy <strong>elt\u00e1vol\u00edtj\u00e1k a zs\u00edrok, cukrok \u00e9s egy\u00e9b faktorok<\/strong> nagy r\u00e9sz\u00e9t, amik <strong>felf\u00fav\u00f3d\u00e1st okozhatnak<\/strong>. <span style=\"color: #ff6600;\">[13]<\/span> Ennek k\u00f6sz\u00f6nhet\u0151en a sz\u00f3jafeh\u00e9rje k\u00f6nnyen hasad, \u00e9s ez\u00e9rt<strong> gyorsan felsz\u00edv\u00f3dik<\/strong>. A sz\u00f3ja izol\u00e1tumot az edz\u00e9s el\u0151tt \u00e9s ut\u00e1n vagy b\u00e1rmikor a nap folyam\u00e1n \u00e9rdemes fogyasztani a <strong>feh\u00e9rje p\u00f3tl\u00e1s\u00e1ra<\/strong>. <strong>Nem alkalmas \u00e9jszakai proteinnek, mivel gyorsan felsz\u00edv\u00f3dik.<\/strong> &nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e9zz\u00fck meg azt is, mit \u00e1ll\u00edtanak a szak\u00e9rt\u0151k. <strong>Egy tanulm\u00e1ny<\/strong> azt mondja, hogy a sz\u00f3ja egy alacsonyabb min\u0151s\u00e9g\u0171 forr\u00e1s a feh\u00e9rje gyors szint\u00e9zis\u00e9hez, mint a tejsav\u00f3 protein, viszont jobb feh\u00e9rjeszint\u00e9zis forr\u00e1s mint a kazein. Ez azt jelenti, hogy a sz\u00f3jafeh\u00e9rj\u00e9nek a feh\u00e9rj\u00e9k szint\u00e9zis\u00e9re gyakorolt hat\u00e1sa valahol a<strong> tejsav\u00f3 feh\u00e9rje \u00e9s a kazein k\u00f6z\u00f6tt van.<\/strong> &nbsp;A kutat\u00e1s azzal z\u00e1rult, hogy ezt az<strong> em\u00e9szt\u00e9s m\u00e9rt\u00e9ke vagy a leucin tartalom<\/strong> befoly\u00e1solja. [14]<strong> De ne hagyja mag\u00e1t lebesz\u00e9lni!<\/strong> A sz\u00f3jafeh\u00e9rje \u00e9s tejfeh\u00e9rje kombin\u00e1ci\u00f3 ugyanis a<strong> legjobb d\u00f6nt\u00e9snek<\/strong> bizonyult az<strong> izomt\u00f6meg n\u00f6vel\u00e9s\u00e9n\u00e9l.<\/strong> Ezt az a kutat\u00e1s is meger\u0151s\u00edtette, ami kimondja, hogy a <strong>sz\u00f3ja izol\u00e1tum kombin\u00e1lva a tejfeh\u00e9rj\u00e9vel sokkal jobb eredm\u00e9nyeket mutatott<\/strong> a protein szint\u00e9zis folyam\u00e1n, mint az \u00f6n\u00e1ll\u00f3an haszn\u00e1lt tejsav\u00f3 feh\u00e9rje, kazein vagy \u00e9pp sz\u00f3jafeh\u00e9rje.<span style=\"color: #ff6600;\">[15]<\/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\/51103755_2015313301923706_4000734479713828864_o.jpg\" alt=\"sz\u00f3ja feh\u00e9rje\" width=\"843\" height=\"597\" title=\"sz\u00f3ja feh\u00e9rje\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Marha_protein\"><\/span>4. Marha protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/marhahus-feherje\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">A marha protein<\/a> marhah\u00fasb\u00f3l k\u00e9sz\u00fcl, amib\u0151l elt\u00e1vol\u00edtott\u00e1k a zs\u00edrokat \u00e9s a koleszterint. A <strong><a href=\"https:\/\/gymbeam.hu\/bcaa\" class=\"ek-link\">BCAA<\/a> aminosavak<\/strong> \u00e9s<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/mikronizalt-kreatin-monohidrat-100-creapurer-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> kreatin<\/a> min\u0151s\u00e9gi forr\u00e1sa, ami seg\u00edt az izomzatban az <strong>energiaszint n\u00f6vel\u00e9s\u00e9re<\/strong> \u00e9s t\u00e1mogatja az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t. A marha feh\u00e9rje nagyon fontos a sportol\u00f3k \u00e9s er\u0151emberek t\u00e1pl\u00e1lkoz\u00e1sa sor\u00e1n, f\u0151leg <strong>magas vas \u00e9s B vitamin<\/strong> tartalma miatt. Ezek az anyagok hozz\u00e1j\u00e1rulnak a t\u00e1panyagok \u00e9s energia jobb felhaszn\u00e1l\u00e1s\u00e1hoz. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ami a felhaszn\u00e1l\u00e1st \u00e9s az em\u00e9szthet\u0151s\u00e9get illeti, ez a <strong>protein magasan a cs\u00facson helyezkedik<\/strong> el az \u00f6sszes feh\u00e9rjeforr\u00e1s k\u00f6z\u00f6tt, ami azt jelenti, hogy b\u00e1rmilyen nem\u0171 <strong>vesztes\u00e9g n\u00e9lk\u00fcl<\/strong> \u00e1ramlik az izomsejtekbe. <strong>Nem terheli az em\u00e9szt\u0151rendszert<\/strong> \u00e9s az eg\u00e9sz em\u00e9szt\u00e9si folyamat ez\u00e1ltal a minimumra cs\u00f6kken. A felt\u00fcntetett szempontb\u00f3l kifoly\u00f3lag a feh\u00e9rj\u00e9k ezen forr\u00e1sa<strong> nagyon ide\u00e1lis<\/strong> azon emberek sz\u00e1m\u00e1ra, akik szeretn\u00e9nek \u00e9trendj\u00fckbe<strong> nagyon magas mennyis\u00e9gben j\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rj\u00e9t<\/strong> beiktatni \u00e9s emellett mindenki sz\u00e1m\u00e1ra, akinek neh\u00e9zs\u00e9get okoz a hagyom\u00e1nyos protein tartalm\u00fa \u00e9trend kieg\u00e9sz\u00edt\u0151kben jelen l\u00e9v\u0151 feh\u00e9rj\u00e9k <strong>em\u00e9szt\u00e9se.<\/strong> Fogyaszt\u00e1sa alkalmas reggel valamint edz\u00e9s el\u0151tt vagy ut\u00e1n. <span style=\"color: #ff6600;\">[16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A <strong>marha protein izol\u00e1tum<\/strong>, a kieg\u00e9sz\u00edt\u0151k olyan form\u00e1ja, amit el\u0151szeretettel <strong>keresnek a sportol\u00f3k<\/strong>, f\u0151leg verseny el\u0151tti id\u0151szakban, amikor a test kevesebb<strong> tesztoszteront<\/strong> termel, ami nagyban befoly\u00e1solja az izomt\u00f6meg \u00e9s er\u0151 meg\u0151rz\u00e9s\u00e9t. Ezt az a tanulm\u00e1ny is igazolja, ami kimutatta, hogy a marha protein jelent\u0151sen stimul\u00e1lhatja az <strong>izomprotein szint\u00e9zis n\u00f6veked\u00e9s\u00e9t.<\/strong> <span style=\"color: #ff6600;\">[18]&nbsp;<\/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\/DSC04834.jpg\" alt=\"Just Whey protein\" width=\"843\" height=\"562\" title=\"Just Whey protein\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Tojas_feherje_vagy_Egg_Albumin\"><\/span>5. Toj\u00e1s feh\u00e9rje vagy Egg Albumin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A toj\u00e1s feh\u00e9rje kit\u0171n\u0151 albumin, teh\u00e1t <strong>fontos feh\u00e9rje \u00f6sszetev\u0151<\/strong> forr\u00e1s. Az \u00f6sszes \u00e9lelmiszer k\u00f6z\u00fcl \u00e9pp a <strong>toj\u00e1s a legide\u00e1lisabb<\/strong> gyors leboml\u00e1s\u00fa min\u0151s\u00e9gi protein forr\u00e1s. Mindemellett kit\u0171n\u0151 aminosav profillal is rendelkezik, ami t\u00e1mogatja az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9t. &nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A toj\u00e1s \u00e1llati eredet\u0171 term\u00e9k<\/strong>, \u00e9s ez\u00e9rt komplex feh\u00e9rjeforr\u00e1s \u00e9s az <strong>\u00f6sszes esszenci\u00e1lis aminosavat<\/strong>&nbsp;tartalmazza, amit nem k\u00e9pes a szervezet el\u0151\u00e1ll\u00edtani. Ezen k\u00edv\u00fcl, a toj\u00e1sfeh\u00e9rje, ami a<strong> leucin<\/strong> tartalmat illeti, a m\u00e1sodik a sorban, azonnal a tejsav\u00f3 feh\u00e9rje ut\u00e1n. A leucin szerte\u00e1gaz\u00f3 l\u00e1ncolat\u00fa aminosavakhoz tartozik \u00e9s jelent\u0151sen t\u00e1mogatja az izmok eg\u00e9szs\u00e9ges m\u0171k\u00f6d\u00e9s\u00e9t. <span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A toj\u00e1s feh\u00e9rje vagy Egg Albumin olyan emberek sz\u00e1m\u00e1ra is ide\u00e1lis, <strong>akiknek probl\u00e9m\u00e1juk van a tejfeh\u00e9rje em\u00e9szt\u00e9ssel<\/strong>, vagy <strong>allergi\u00e1sak<\/strong> a tejterm\u00e9kekre. A t\u00f6bbkomponens\u0171 proteinek nagy r\u00e9sze \u00e9pp a toj\u00e1s albumint tartalmazza, pozit\u00edv hat\u00e1sai miatt \u00e9s amiatt is, mivel az a nap folyam\u00e1n b\u00e1rmikor fogyaszthat\u00f3. <span style=\"color: #ff6600;\">[6]<\/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=\"Kinek_ajanlott_a_tobbkomponensu_protein\"><\/span>Kinek aj\u00e1nlott a t\u00f6bbkomponens\u0171 protein?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hu\/tobb-osszetevoju-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A t\u00f6bbkomponens\u0171 proteint <\/a>minden akt\u00edvan sportol\u00f3, edz\u0151, test\u00e9p\u00edt\u0151 vagy fizikailag leterhelt ember sz\u00e1m\u00e1ra aj\u00e1nljuk. \u00dagy, ahogy a proteinek tov\u00e1bbi t\u00edpusai is, <strong>el\u0151seg\u00edti<\/strong> a f\u00e1radt \u00e9s megterhelt<strong> izomzat regener\u00e1l\u00f3d\u00e1s\u00e1t,<\/strong> optimaliz\u00e1lja a t\u00e1panyagok sejtbe t\u00f6rt\u00e9n\u0151 bevitel\u00e9t, g\u00e1tolja a <strong>katabolizmust<\/strong>, teh\u00e1t az akt\u00edv izomt\u00f6meg cs\u00f6kken\u00e9s\u00e9t \u00e9s elveszt\u00e9s\u00e9t, valamint <strong>t\u00e1mogatja az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t<\/strong> \u00e9s l\u00e9trehoz\u00e1s\u00e1t. A t\u00f6bbkomponens\u0171 protein ezen funkci\u00f3it kiv\u00e9tel n\u00e9lk\u00fcl keresi minden sportol\u00f3.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_7594.jpg\" alt=\"t\u00f6bbkomponens\u0171 feh\u00e9rj\u00e9k\" title=\"t\u00f6bbkomponens\u0171 feh\u00e9rj\u00e9k\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mikor_erdemes_hasznalni_a_tobbkomponensu_proteint\"><\/span>Mikor \u00e9rdemes haszn\u00e1lni a t\u00f6bbkomponens\u0171 proteint?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hu\/tobb-osszetevoju-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A t\u00f6bbkomponens\u0171 protein<\/a> fogyaszt\u00e1sa b\u00e1rmikor a nap folyam\u00e1n lehets\u00e9ges. S\u0151t m\u00e9g a<strong> s\u00falycs\u00f6kkent\u0151 di\u00e9t\u00e1k<\/strong> sor\u00e1n is felhaszn\u00e1lhat\u00f3, mivel nagyon alacsony a cukor \u00e9s zs\u00edrtartalmuk. Annak k\u00f6sz\u00f6nhet\u0151en, hogy elt\u00e9r\u0151 ar\u00e1nyban tartalmaz t\u00f6bb k\u00fcl\u00f6nb\u00f6z\u0151 forr\u00e1sb\u00f3l sz\u00e1rmaz\u00f3 feh\u00e9rj\u00e9ket, a t\u00f6bbkomponens\u0171 proteinek nagyon<strong> sokoldal\u00faak.<\/strong> Ez azt jelenti, hogy azt nyugodtan fogyaszthatja reggel, edz\u00e9s el\u0151tt vagy ut\u00e1n, s\u0151t m\u00e9g alv\u00e1s el\u0151tt is. Ezen k\u00edv\u00fcl gyakran tartalmaznak <strong>hozz\u00e1adott aminosavakat,<\/strong> <strong>vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat<\/strong>, amik el\u0151seg\u00edtik az \u00e9tkez\u00e9si h\u00e9zagok kit\u00f6lt\u00e9s\u00e9t \u00e9s t\u00e1mogatj\u00e1k a teljes szervezet <strong>eg\u00e9szs\u00e9ges m\u0171k\u00f6d\u00e9s\u00e9t.<\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_tobbkomponensu_proteinek_optimalis_napi_adagja\"><\/span>A t\u00f6bbkomponens\u0171 proteinek optim\u00e1lis napi adagja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A protein napi adagja egyr\u00e9szt a c\u00e9ljainkt\u00f3l, m\u00e1sr\u00e9szt tests\u00falyt\u00f3l is f\u00fcgg. A napi adag <strong>0,8 gramm\/kg <\/strong>tests\u00faly ar\u00e1nyn\u00e1l kezd\u0151dik. Ez azonban az emberek nagy r\u00e9sz\u00e9nek<strong> kev\u00e9s \u00e9s f\u0151leg a sportol\u00f3knak<\/strong> nagyobb adag feh\u00e9rje bevitel\u00e9re van sz\u00fcks\u00e9g\u00fck.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a c\u00e9lod az izmok n\u00f6veked\u00e9se \u00e9s akt\u00edvan edzel, a t\u00f6bbkomponens\u0171 protein napi beviteli mennyis\u00e9ge<strong> 1,4 &#8211; 3,3 g\/kg ar\u00e1ny<\/strong> k\u00f6r\u00fcl kell mozogjon. Amennyiben a c\u00e9l a tests\u00falycs\u00f6kkent\u00e9s \u00e9s rendszeres edz\u00e9st is folytat, <strong>&nbsp;2,2 &#8211; 3,3 g\/kg<\/strong> az ide\u00e1lis napi bevitel.<strong> Egyszeri adagban 20 vagy 25 g<\/strong> k\u00f6r\u00fcli mennyis\u00e9g\u0171 t\u00f6bbkomponens\u0171 protein bevitel\u00e9t aj\u00e1nljuk. <span style=\"color: #ff6600;\">[20] [21]<\/span> A protein helyes adagol\u00e1s\u00e1r\u00f3l t\u00f6bbet a <a href=\"https:\/\/gymbeam.hu\/blog\/mikor-es-mennyi-feherjet-fogyasszunk-el-a-maximalis-eredmenyek-elerese-erdekeben\/?utm_source=facebook&amp;utm_medium=post&amp;utm_campaign=HU-FBNF-blog%20\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteinek helyes adagol\u00e1sa \u00e9s id\u0151z\u00edt\u00e9se<\/a> c\u00edm\u0171 cikk\u00fcnkben olvashat.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Az elm\u00e9letek \u00e9s kutat\u00e1sok v\u00e1ltoznak a k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa feh\u00e9rj\u00e9k kombin\u00e1ci\u00f3ir\u00f3l, minket azonban a<strong> Te v\u00e9lem\u00e9nyed<\/strong> \u00e9rdekel. Milyen tapasztalatokkal rendelkezel a t\u00f6bbkomponens\u0171 proteinekkel kapcsolatban?<strong> \u00cdrd meg nek\u00fcnk,<\/strong> hogy a t\u00f6bbkomponens\u0171 proteinek milyen hat\u00e1s\u00e1t figyelted meg magadon \u00e9s mi felel meg neked jobban, a <strong>t\u00f6bbkomponens\u0171<\/strong> vagy \u00e9pp az <strong>egy \u00f6sszetev\u0151s<\/strong> protein. Abban az esetben, ha ezt a cikket hasznosnak tal\u00e1ltad, egy <strong>megoszt\u00e1ssal<\/strong> t\u00e1mogathatod azt.<\/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\/whey-protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tWhey Protein\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\/multicomponent-whey-proteins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMulticomponent whey proteins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A sokoldal\u00fa, t\u00f6bbfunkci\u00f3s feh\u00e9rje sav\u00f3feh\u00e9rje, kazein \u00e9s sz\u00f3jafeh\u00e9rje k\u00fcl\u00f6nb\u00f6z\u0151 feh\u00e9rjeforr\u00e1sokb\u00f3l k\u00e9sz\u00fclnek. Azonban mindegyik j\u00f3 hat\u00e1ssal van az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra.<\/p>\n","protected":false},"author":25,"featured_media":110098,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[7356,6276,7128,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-264439","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-etrend-hu","9":"tag-feherje","10":"tag-feherjepor","11":"tag-taplalekkiegeszitok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A sokoldal\u00fa, t\u00f6bbfunkci\u00f3s feh\u00e9rje sav\u00f3feh\u00e9rje, kazein \u00e9s sz\u00f3jafeh\u00e9rje k\u00fcl\u00f6nb\u00f6z\u0151 feh\u00e9rjeforr\u00e1sokb\u00f3l k\u00e9sz\u00fclnek. Azonban mindegyik j\u00f3 hat\u00e1ssal van az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra.\" \/>\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\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A sokoldal\u00fa, t\u00f6bbfunkci\u00f3s feh\u00e9rje sav\u00f3feh\u00e9rje, kazein \u00e9s sz\u00f3jafeh\u00e9rje k\u00fcl\u00f6nb\u00f6z\u0151 feh\u00e9rjeforr\u00e1sokb\u00f3l k\u00e9sz\u00fclnek. Azonban mindegyik j\u00f3 hat\u00e1ssal van az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2019-03-12T10:38:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-08-30T15:04:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-vsestranny_protein.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint?\",\"datePublished\":\"2019-03-12T10:38:00+00:00\",\"dateModified\":\"2023-08-30T15:04:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/\"},\"wordCount\":3070,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-vsestranny_protein.png\",\"keywords\":[\"\u00e9trend\",\"feh\u00e9rje\",\"feh\u00e9rjepor\",\"t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"articleSection\":[\"T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/\",\"name\":\"Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-vsestranny_protein.png\",\"datePublished\":\"2019-03-12T10:38:00+00:00\",\"dateModified\":\"2023-08-30T15:04:26+00:00\",\"description\":\"A sokoldal\u00fa, t\u00f6bbfunkci\u00f3s feh\u00e9rje sav\u00f3feh\u00e9rje, kazein \u00e9s sz\u00f3jafeh\u00e9rje k\u00fcl\u00f6nb\u00f6z\u0151 feh\u00e9rjeforr\u00e1sokb\u00f3l k\u00e9sz\u00fclnek. Azonban mindegyik j\u00f3 hat\u00e1ssal van az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-vsestranny_protein.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-vsestranny_protein.png\",\"width\":1200,\"height\":628},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\",\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg\",\"caption\":\"Tom\u00e1\u0161 Ile\u010dko\"},\"description\":\"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint? - GymBeam Blog","description":"A sokoldal\u00fa, t\u00f6bbfunkci\u00f3s feh\u00e9rje sav\u00f3feh\u00e9rje, kazein \u00e9s sz\u00f3jafeh\u00e9rje k\u00fcl\u00f6nb\u00f6z\u0151 feh\u00e9rjeforr\u00e1sokb\u00f3l k\u00e9sz\u00fclnek. Azonban mindegyik j\u00f3 hat\u00e1ssal van az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/","og_type":"article","og_title":"Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint? - GymBeam Blog","og_description":"A sokoldal\u00fa, t\u00f6bbfunkci\u00f3s feh\u00e9rje sav\u00f3feh\u00e9rje, kazein \u00e9s sz\u00f3jafeh\u00e9rje k\u00fcl\u00f6nb\u00f6z\u0151 feh\u00e9rjeforr\u00e1sokb\u00f3l k\u00e9sz\u00fclnek. Azonban mindegyik j\u00f3 hat\u00e1ssal van az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra.","og_url":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/","og_site_name":"GymBeam Blog","article_published_time":"2019-03-12T10:38:00+00:00","article_modified_time":"2023-08-30T15:04:26+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-vsestranny_protein.png","type":"image\/png"}],"author":"Tom\u00e1\u0161 Ile\u010dko","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Tom\u00e1\u0161 Ile\u010dko","Estimated reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/"},"author":{"name":"Tom\u00e1\u0161 Ile\u010dko","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45"},"headline":"Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint?","datePublished":"2019-03-12T10:38:00+00:00","dateModified":"2023-08-30T15:04:26+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/"},"wordCount":3070,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-vsestranny_protein.png","keywords":["\u00e9trend","feh\u00e9rje","feh\u00e9rjepor","t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k"],"articleSection":["T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/","url":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/","name":"Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-vsestranny_protein.png","datePublished":"2019-03-12T10:38:00+00:00","dateModified":"2023-08-30T15:04:26+00:00","description":"A sokoldal\u00fa, t\u00f6bbfunkci\u00f3s feh\u00e9rje sav\u00f3feh\u00e9rje, kazein \u00e9s sz\u00f3jafeh\u00e9rje k\u00fcl\u00f6nb\u00f6z\u0151 feh\u00e9rjeforr\u00e1sokb\u00f3l k\u00e9sz\u00fclnek. Azonban mindegyik j\u00f3 hat\u00e1ssal van az izomn\u00f6veked\u00e9sre \u00e9s a regener\u00e1ci\u00f3ra.","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-vsestranny_protein.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/fb-vsestranny_protein.png","width":1200,"height":628},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/miert-erdemes-kiprobalni-a-sokoldalu-tobbkomponensu-proteint\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Mi\u00e9rt \u00e9rdemes kipr\u00f3b\u00e1lni a sokoldal\u00fa, t\u00f6bbkomponens\u0171 proteint?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45","name":"Tom\u00e1\u0161 Ile\u010dko","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/tomas.ilecko-e1641380578864-96x96.jpg","caption":"Tom\u00e1\u0161 Ile\u010dko"},"description":"Relentlessly curious, with the constant need to share new and interesting facts and information. Originally a pharmacist, he\u2019s a foodie, enthusiastic for healthy life and weight lifting, but also into music, arts, and a whole bunch of other things.","url":"https:\/\/gymbeam.com\/blog\/author\/tomas-ilecko\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/264439","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=264439"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/264439\/revisions"}],"predecessor-version":[{"id":492288,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/264439\/revisions\/492288"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/110098"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=264439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=264439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=264439"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=264439"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=264439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}