{"id":347066,"date":"2022-03-15T11:12:25","date_gmt":"2022-03-15T10:12:25","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=347066"},"modified":"2024-05-29T11:18:58","modified_gmt":"2024-05-29T09:18:58","slug":"5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/","title":{"rendered":"Hogyan v\u00e1lasszunk megfelel\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151t a testmozg\u00e1shoz?"},"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\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/#Osszefoglalo_azokrol_az_alapveto_kiegeszitokrol_amelyek_nem_hianyozhatnak_a_polcodrol\" title=\"\u00d6sszefoglal\u00f3 azokr\u00f3l az alapvet\u0151 kieg\u00e9sz\u00edt\u0151kr\u0151l, amelyek nem hi\u00e1nyozhatnak a polcodr\u00f3l\">\u00d6sszefoglal\u00f3 azokr\u00f3l az alapvet\u0151 kieg\u00e9sz\u00edt\u0151kr\u0151l, amelyek nem hi\u00e1nyozhatnak a polcodr\u00f3l<\/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\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/#1_Feherjepor\" title=\"1. Feh\u00e9rjepor\">1. Feh\u00e9rjepor<\/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\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/#2_Tomegnovelo\" title=\"2. T\u00f6megn\u00f6vel\u0151\">2. T\u00f6megn\u00f6vel\u0151<\/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\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/#3_BCAA\" title=\"3. BCAA\">3. BCAA<\/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\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/#4_Kreatin\" title=\"4. Kreatin\">4. Kreatin<\/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\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/#5_HMB\" title=\"5. HMB\">5. HMB<\/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\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/#A_sportteljesitmenyt_tamogato_egyeb_anyagok\" title=\"A sportteljes\u00edtm\u00e9nyt t\u00e1mogat\u00f3 egy\u00e9b anyagok\">A sportteljes\u00edtm\u00e9nyt t\u00e1mogat\u00f3 egy\u00e9b anyagok<\/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\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/#Osszefoglalas\" title=\"\u00d6sszefoglal\u00e1s\">\u00d6sszefoglal\u00e1s<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>K\u00f6vetkezetes testmozg\u00e1s, kiegyens\u00falyozott \u00e9trend \u00e9s regener\u00e1ci\u00f3. Ez a h\u00e1rom f\u0151 pill\u00e9r minden sportol\u00f3 sz\u00e1m\u00e1ra. Azonban n\u00e9ha a di\u00e9ta \u00e9s \u00e9tkez\u00e9si terv sem t\u00f6k\u00e9letes. M\u00e9g ha meg is pr\u00f3b\u00e1lod, mindig lesznek napok, amikor rangsorolnod kell a k\u00f6telezetts\u00e9geid, \u00e9s f\u00e9lreteszed a kiegyens\u00falyozott \u00e9trendedet. Ebben az esetben, n\u00e9h\u00e1ny \u00e9trend-kieg\u00e9sz\u00edt\u0151 seg\u00edthet azzal, hogy p\u00f3tolja a szervezetedben azokat az anyagokat, amire sz\u00fcks\u00e9ge van.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k r\u00e1ad\u00e1sul <strong>komoly t\u00e1mogat\u00e1st ny\u00fajtanak az edz\u00e9si er\u0151fesz\u00edt\u00e9seidhez is,<\/strong> k\u00fcl\u00f6n\u00f6sen, ha az eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1ssal p\u00e1rosul. Ez\u00e1ltal <strong>n\u00f6velheted a feh\u00e9rje- vagy energiabevitelt, el\u0151seg\u00edtheted a gyorsabb regener\u00e1ci\u00f3t \u00e9s javulhat a teljes\u00edtm\u00e9nyed. <\/strong>A t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k k\u00edn\u00e1lata azonban igen nagyon sz\u00e9les, \u00edgy nem k\u00f6nny\u0171 k\u00f6z\u00f6tt\u00fck eligazodni. Ebben a cikkben elmondjuk, hogy mely t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k elengedhetetlenek, ha a legjobbat szeretn\u00e9d kihozni magadb\u00f3l.<\/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=\"Osszefoglalo_azokrol_az_alapveto_kiegeszitokrol_amelyek_nem_hianyozhatnak_a_polcodrol\"><\/span>\u00d6sszefoglal\u00f3 azokr\u00f3l az alapvet\u0151 kieg\u00e9sz\u00edt\u0151kr\u0151l, amelyek nem hi\u00e1nyozhatnak a polcodr\u00f3l<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Feherjepor\"><\/span>1. Feh\u00e9rjepor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/feherjek\" class=\"ek-link\"><strong>feh\u00e9rj\u00e9k<\/strong><\/a> az egyik legpraktikusabb \u00e9s legkeresettebb kieg\u00e9sz\u00edt\u0151k. Ez az\u00e9rt van, mert ha izomzatot szeretn\u00e9nk, t\u00f6bb feh\u00e9rj\u00e9t kell fogyasztanunk, mint amennyit a szervezet\u00fcnk term\u00e9szetes \u00faton le tud bontani. \u00c9s a <strong>feh\u00e9rjepor \u00e9pp ebben seg\u00edthet.<\/strong>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>E tekintetben a<strong> tejsav\u00f3feh\u00e9rje<\/strong> els\u0151 helyen \u00e1ll.<strong>&nbsp;<\/strong>Tartalmazza az \u00f6sszes esszenci\u00e1lis aminosavat, \u00e9s m\u00e1s forr\u00e1sokhoz k\u00e9pest nagyon j\u00f3l em\u00e9szthet\u0151.&nbsp;Gyorsan juttat be egy&nbsp;<strong>j\u00f3 adag feh\u00e9rj\u00e9t, ami a szervezetedben az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9hez \u00e9s fenntart\u00e1s\u00e1hoz sz\u00fcks\u00e9ges<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"A feh\u00e9rje az \u00e9trend-kieg\u00e9sz\u00edt\u0151k kir\u00e1lya\" class=\"wp-image-316250\" style=\"width:843px;height:562px\" title=\"A feh\u00e9rje az \u00e9trend-kieg\u00e9sz\u00edt\u0151k kir\u00e1lya\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>A feh\u00e9rj\u00e9k haszn\u00e1lat\u00e1t k\u00fcl\u00f6nb\u00f6z\u0151 vizsg\u00e1latok is al\u00e1t\u00e1masztj\u00e1k. Az eredm\u00e9nyek azt mutatj\u00e1k, hogy a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kb\u0151l nyert extra feh\u00e9rje <strong>hat\u00e1ssal lehet a nagyobb izomn\u00f6veked\u00e9sre \u00e9s az er\u0151n\u00f6veked\u00e9sre.&nbsp;<\/strong>Seg\u00edt a feh\u00e9rjebevitelben, \u00e9s hogy teljes\u00edtsd az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mikor-es-mennyi-feherjet-fogyasszunk-el-a-maximalis-eredmenyek-elerese-erdekeben\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>aj\u00e1nlott napi beviteli mennyis\u00e9get<\/strong><\/a>. Az izomn\u00f6veked\u00e9s el\u0151seg\u00edt\u00e9s\u00e9re <strong>1,4-2 g feh\u00e9rje\/testt\u00f6meg kilogramm mennyis\u00e9get kell fogyasztani. <\/strong>Ezenk\u00edv\u00fcl a feh\u00e9rje hozz\u00e1j\u00e1rul a testmozg\u00e1s ut\u00e1ni gyorsabb izomregener\u00e1ci\u00f3hoz is. Egy min\u0151s\u00e9gi feh\u00e9rjep\u00f3tl\u00f3 adagonk\u00e9nt <strong>20 -30 g feh\u00e9rj\u00e9t<\/strong>&nbsp;tartalmaz,&nbsp;amit&nbsp;<strong>napk\u00f6zben b\u00e1rmikor elfogyaszthatsz.<\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[2\u2013\u20603] [37]<\/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 is-style-default\">Mi\u00e9rt j\u00f3 a feh\u00e9rjep\u00f3tl\u00e1s?<\/h3>\n\n\n\n<p>A feh\u00e9rjeporok f\u0151 el\u0151nyeit a k\u00f6vetkez\u0151 pontokban foglaltuk \u00f6ssze: <span class=\"tadv-color\" style=\"color: #ff6600\">[4\u2013\u20606]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>t\u00e1mogatja az izomt\u00f6meg \u00e9s az er\u0151 n\u00f6veked\u00e9s\u00e9t<\/li>\n\n\n\n<li>hozz\u00e1j\u00e1rul a regener\u00e1ci\u00f3 felgyors\u00edt\u00e1s\u00e1hoz <\/li>\n\n\n\n<li>a hi\u00e1nyz\u00f3 feh\u00e9rj\u00e9k p\u00f3tl\u00e1s\u00e1nak gyors \u00e9s egyszer\u0171 m\u00f3dja<\/li>\n\n\n\n<li>hozz\u00e1j\u00e1rulhat a fogy\u00e1shoz <\/li>\n\n\n\n<li>pozit\u00edv hat\u00e1ssal lehet a v\u00e9rnyom\u00e1sra \u00e9s a koleszterinszintre<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha b\u0151vebben \u00e9rdekel a feh\u00e9rje t\u00e9ma, mindenk\u00e9ppen olvasd el cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valassz-megfelelo-feherjet-a-fogyashoz-es-az-izomepiteshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan v\u00e1lassz megfelel\u0151 feh\u00e9rj\u00e9t a fogy\u00e1shoz \u00e9s az izom\u00e9p\u00edt\u00e9shez?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Tomegnovelo\"><\/span>2. T\u00f6megn\u00f6vel\u0151<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A feh\u00e9rje mellett a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/tomegnovelok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>t\u00f6megn\u00f6vel\u0151<\/strong><\/a> is a legn\u00e9pszer\u0171bb kieg\u00e9sz\u00edt\u0151k k\u00f6z\u00e9 tartozik. \u00c1ltal\u00e1ban<strong>&nbsp;azok keresik, akik izomn\u00f6veked\u00e9st szeretn\u00e9nek el\u00e9rni.&nbsp;<\/strong>Legnagyobb el\u0151nye azonban az, hogy emellett<strong>&nbsp;n\u00f6velheted a kal\u00f3riabevitelt, ez\u00e1ltal fedezni tudod az intenz\u00edv edz\u00e9shez sz\u00fcks\u00e9ges energi\u00e1t.&nbsp;<\/strong>A f\u0151 k\u00fcl\u00f6nbs\u00e9g a feh\u00e9rje \u00e9s a t\u00f6megn\u00f6vel\u0151 k\u00f6z\u00f6tt az, hogy a t\u00f6megn\u00f6vel\u0151 kever\u00e9k nem csak feh\u00e9rj\u00e9ben, de els\u0151 sorban sz\u00e9nhidr\u00e1tokban is gazdag. \u00cdgy<strong>&nbsp;a t\u00f6megn\u00f6vel\u0151k els\u0151dleges energiaforr\u00e1sai a sz\u00e9nhidr\u00e1tok. <\/strong>Azok az id\u0151k azonban m\u00e1r r\u00e9g elm\u00faltak, amikor a t\u00f6megn\u00f6vel\u0151ket gyors \u00e9s olcs\u00f3 energiaforr\u00e1snak tekintett\u00e9k. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 t\u00f6megn\u00f6vel\u0151k<\/strong><\/a> kiegyens\u00falyozott ar\u00e1nyban tartalmazz\u00e1k mikro- \u00e9s makrot\u00e1panyagok sz\u00e9les v\u00e1laszt\u00e9k\u00e1t.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1124x749.jpg\" alt=\"A feh\u00e9rjeporok mellett a t\u00f6megn\u00f6vel\u0151k a legn\u00e9pszer\u0171bb kieg\u00e9sz\u00edt\u0151k.\" class=\"wp-image-316264\" style=\"width:843px;height:562px\" title=\"A feh\u00e9rjeporok mellett a t\u00f6megn\u00f6vel\u0151k a legn\u00e9pszer\u0171bb kieg\u00e9sz\u00edt\u0151k.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/IMG_5576.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>A min\u0151s\u00e9gi t\u00f6megn\u00f6vel\u0151 fogyaszt\u00e1s\u00e1ra a legjobb id\u0151z\u00edt\u00e9s <strong>testmozg\u00e1s el\u0151tt vagy ut\u00e1n, illetve napk\u00f6zben b\u00e1rmikor<\/strong> energiap\u00f3tl\u00e1sra, vagy a kal\u00f3riabevitel n\u00f6vel\u00e9s\u00e9re.<strong>&nbsp;<\/strong>Ami a mennyis\u00e9get illeti, figyelembe kell venni a csomagol\u00e1son aj\u00e1nlott adagol\u00e1st, amelynek \u00f6sszhangban kell lennie az energia- \u00e9s t\u00e1panyagig\u00e9nyeiddel. Az <b>akt\u00edv n\u0151knek<\/b>&nbsp;<strong>sem kell tartani<\/strong> a t\u00f6megn\u00f6vel\u0151k fogyaszt\u00e1s\u00e1t\u00f3l. Nyugodtan haszn\u00e1lj\u00e1tok ezt a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151t, nem lesz t\u0151le f\u00e9rfias a testalkat. Ez fiziol\u00f3giailag lehetetlen. <span class=\"tadv-color\" style=\"color: #ff6600\">[8\u20139]<\/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 is-style-default\">Mi\u00e9rt j\u00f3 a t\u00f6megn\u00f6vel\u0151?<\/h3>\n\n\n\n<p>A t\u00f6megn\u00f6vel\u0151k f\u0151 el\u0151nyeit a k\u00f6vetkez\u0151 pontokban foglaltuk \u00f6ssze&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[10\u2013\u206011]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>min\u0151s\u00e9gi forr\u00e1sokb\u00f3l sz\u00e1rmaz\u00f3 extra kal\u00f3ri\u00e1val t\u00f6lt fel<\/li>\n\n\n\n<li>sok sz\u00e9nhidr\u00e1tot \u00e9s feh\u00e9rj\u00e9t tartalmaz<\/li>\n\n\n\n<li>kiv\u00e1l\u00f3 energiaforr\u00e1s<\/li>\n\n\n\n<li>seg\u00edt izomt\u00f6meget \u00e9p\u00edteni<\/li>\n\n\n\n<li>egyszer\u0171 megold\u00e1s a kal\u00f3ri\u00e1k p\u00f3tl\u00e1s\u00e1ra<\/li>\n\n\n\n<li>igaz\u00e1n k\u00e9nyelmes, mert napk\u00f6zben b\u00e1rmikor fogyaszthat\u00f3<\/li>\n\n\n\n<li>gyakran egy\u00e9b \u00f6sszetev\u0151ket is tartalmaz vitaminok, \u00e1sv\u00e1nyi anyagok vagy rostok form\u00e1j\u00e1ban<\/li>\n\n\n\n<li>egy komplex t\u00f6megn\u00f6vel\u0151 1-2 teljes \u00e9tkez\u00e9st is helyettes\u00edthet<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudj meg t\u00f6bbet a t\u00f6megn\u00f6vel\u0151kr\u0151l sz\u00f3l\u00f3 cikk\u00fcnkb\u0151l <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-az-izomnovekedeshez-a-legjobb-tomegnovelot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan v\u00e1lasszuk ki az izomn\u00f6veked\u00e9shez a legjobb t\u00f6megn\u00f6vel\u0151t?<\/strong><\/a><\/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=\"3885,48031,51652,53743,105022\" ><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"3_BCAA\"><\/span>3. BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAA<\/strong><\/a>-k vagy el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak<strong> h\u00e1rom k\u00fcl\u00f6nb\u00f6z\u0151 aminosavb\u00f3l \u00e1llnak, nevezetesen a valinb\u00f3l, a leucinb\u00f3l \u00e9s az izoleucinb\u00f3l.&nbsp;<\/strong>BCAA van a legt\u00f6bb, k\u00fcl\u00f6n\u00f6sen az \u00e1llati eredet\u0171 feh\u00e9rjeforr\u00e1sban, mint a h\u00fas, toj\u00e1s, hal, baromfi, vagy tejterm\u00e9kek. Mi\u00e9rt \u00e9rdemes odafigyelned az aminosavakra?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"has-text-align-left\"><p class=\"has-text-align-left\">A <strong>BCAA-k<\/strong> az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">esszenci\u00e1lis aminosavak<\/a> k\u00f6z\u00e9 tartoznak, amelyek <strong>nagyon fontosak az izomn\u00f6veked\u00e9shez. <\/strong>Egy m\u00e1sik l\u00e9nyeges t\u00e9ny, hogy a BCAA az izmokban l\u00e9v\u0151 \u00f6sszes aminosav 14-18% -\u00e1t teszi ki. Az egyik a leucin, amely <strong>anabolikus hat\u00e1s\u00fa, ez\u00e9rt az aminosavak k\u00f6z\u00fcl ez serkenti legjobban a feh\u00e9rjeszint\u00e9zist az izmokban (MPS). <\/strong>A BCAA egy megterhel\u0151 edz\u00e9s sor\u00e1n <strong>energiaforr\u00e1sk\u00e9nt<\/strong> is haszn\u00e1lhat\u00f3, ez\u00e1ltal v\u00e9di az izomt\u00f6meget. Tov\u00e1bb\u00e1, a szerotoninra gyakorolt hat\u00e1sa miatt a BCAA <strong>cs\u00f6kkentheti a f\u00e1radts\u00e1g\u00e9rzetet.<\/strong><\/p><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg\" alt=\"A BCAA-k az izomn\u00f6veked\u00e9s szempontj\u00e1b\u00f3l fontos esszenci\u00e1lis aminosavak k\u00f6z\u00e9 tartoznak\" class=\"wp-image-316282\" style=\"width:843px;height:562px\" title=\"A BCAA-k az izomn\u00f6veked\u00e9s szempontj\u00e1b\u00f3l fontos esszenci\u00e1lis aminosavak k\u00f6z\u00e9 tartoznak\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2016\/02\/Copy-of-\u0424\u043e\u0442\u043e-11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>A BCAA javasolt mennyis\u00e9ge 5-10 gramm k\u00f6z\u00f6tt van<\/strong> edz\u00e9s el\u0151tt, k\u00f6zben vagy ut\u00e1n, a feh\u00e9rjep\u00f3tl\u00e1s r\u00e9szek\u00e9nt elfogyasztva. De ezt a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151t egyszer\u0171 friss\u00edt\u0151 italk\u00e9nt is fogyaszthatod b\u00e1rmikor napk\u00f6zben. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u2013\u206014]<\/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 is-style-default\">Mi\u00e9rt j\u00f3 a BCAA-p\u00f3tl\u00e1s?<\/h3>\n\n\n\n<p>A BCAA-k f\u0151 el\u0151nyeit a k\u00f6vetkez\u0151 pontokban foglaltuk \u00f6ssze <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u2013\u206018]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fokozhatja a feh\u00e9rjeszint\u00e9zist ez\u00e1ltal el\u0151seg\u00edtve az izomn\u00f6veked\u00e9st<\/li>\n\n\n\n<li>hozz\u00e1j\u00e1rul a megterhel\u0151 testmozg\u00e1s sor\u00e1n jelentkez\u0151 kimer\u00fclts\u00e9g cs\u00f6kkent\u00e9s\u00e9hez<\/li>\n\n\n\n<li>jav\u00edthatja az \u00e1ll\u00f3k\u00e9pess\u00e9get<\/li>\n\n\n\n<li>v\u00e9di az izmokat az energia\u00e9get\u00e9s miatti leboml\u00e1st\u00f3l<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Err\u0151l a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151r\u0151l <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-bcaa-hatasa-a-testedre\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A BCAA hat\u00e1sa a testedre<\/strong><\/a> c\u00edm\u0171 cikkben olvashatsz b\u0151vebben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Kreatin\"><\/span>4. Kreatin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kreatin<\/strong><\/a> az egyik legn\u00e9pszer\u0171bb anyag a fitnesz vil\u00e1gban. Ennek ellen\u00e9re nem mindenki \u00e9rti a hat\u00e1sait. K\u00f6vetkez\u00e9sk\u00e9ppen gyakran tal\u00e1lkozhatunk t\u00falzott elv\u00e1r\u00e1sokkal vagy k\u00fcl\u00f6nb\u00f6z\u0151 m\u00edtoszokkal a kreatinnal kapcsolatban. Az a helyzet, hogy<strong> ez egy a test\u00fcnkben, kimondottan a m\u00e1jban, term\u00e9szetesen keletkez\u0151 molekula<\/strong>.&nbsp;Ezen k\u00edv\u00fcl megtal\u00e1lhat\u00f3 k\u00fcl\u00f6nb\u00f6z\u0151 \u00e9lelmiszer-forr\u00e1sokban is, f\u0151k\u00e9nt h\u00fasban \u00e9s halakban.&nbsp;<span class=\"tadv-color\" 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 t\u00fal sok kreatin rakt\u00e1roz\u00f3dik a szervezetben \u00e9s ATP form\u00e1j\u00e1ban n\u00f6veli a rendelkez\u00e9sre \u00e1ll\u00f3 energi\u00e1t is. Ez elengedhetetlen a nagy intenzit\u00e1s\u00fa edz\u00e9s \u00e9s m\u00e1s nagy intenzit\u00e1s\u00fa tev\u00e9kenys\u00e9gek sor\u00e1n. S\u0151t, edz\u00e9s sor\u00e1n n\u00e9ha <strong>nagyobb a m\u00e1sodpercenk\u00e9nti ATP felhaszn\u00e1l\u00e1s, mint amit a szervezet mag\u00e1t\u00f3l k\u00e9pes el\u0151\u00e1ll\u00edtani. <\/strong>Ennek a jelens\u00e9gnek az eredm\u00e9nye p\u00e9ld\u00e1ul, hogy teljes sebess\u00e9ggel csak n\u00e9h\u00e1ny m\u00e1sodpercig tudunk futni. A kreatinp\u00f3tl\u00e1s <strong>seg\u00edthet n\u00f6velni a kreatinszintet a szervezetben. <\/strong>Ennek eredm\u00e9nyek\u00e9ppen <strong>hosszabb id\u0151n kereszt\u00fcl tudunk intenz\u00edvebb teljes\u00edtm\u00e9nyt ny\u00fajtani.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1124x750.jpg\" alt=\"A kreatin az egyik legn\u00e9pszer\u0171bb teljes\u00edtm\u00e9nyfokoz\u00f3 anyag a fitnesz vil\u00e1gban.\" class=\"wp-image-316302\" style=\"width:843px;height:563px\" title=\"A kreatin az egyik legn\u00e9pszer\u0171bb teljes\u00edtm\u00e9nyfokoz\u00f3 anyag a fitnesz vil\u00e1gban.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/Outfit-5-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>A legjobb m\u00f3d izmok kreatinell\u00e1t\u00e1s\u00e1nak n\u00f6vel\u00e9s\u00e9re,&nbsp;ha <strong>hossz\u00fa t\u00e1von \u00e9s folyamatosan fogyasztjuk, naponta 3-5 g mennyis\u00e9gben. <\/strong>A veg\u00e1nok, akik nem fogyasztanak \u00e1llati eredet\u0171 \u00e9lelmiszert, amelyek term\u00e9szetesen kreatinban gazdagok, szint\u00e9n \u00e9lvezhetik az el\u0151nyeit.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[21\u2013\u206022]<\/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 is-style-default\">Mi\u00e9rt j\u00f3 a kreatin?<\/h3>\n\n\n\n<p>A kreatin f\u0151 el\u0151nyeit a k\u00f6vetkez\u0151 pontokban foglaltuk \u00f6ssze <span class=\"tadv-color\" style=\"color: #ff6600\">[23\u201327]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>jav\u00edthatja az agym\u0171k\u00f6d\u00e9st<\/li>\n\n\n\n<li>t\u00e1mogatja a nagy intenzit\u00e1s\u00fa testmozg\u00e1st <\/li>\n\n\n\n<li>hozz\u00e1j\u00e1rul az izom\u00e9p\u00edt\u00e9shez <\/li>\n\n\n\n<li>el\u0151seg\u00edti a nagyobb energiatermel\u00e9st az izomsejtekben<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha r\u00e9szletesebben \u00e9rdekel a kreatin t\u00e9m\u00e1ja, ne hagyd ki cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-kreatint\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan v\u00e1lasszuk ki a legjobb kreatint?<\/strong><\/a> K\u00fcl\u00f6nb\u00f6z\u0151 magyar\u00e1zatokat ad a m\u00edtoszok c\u00e1folat\u00e1ra, \u00e9s \u00e1tfog\u00f3an \u00f6sszefoglalja az anyag el\u0151nyeit \u00e9s hat\u00e1sait.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_HMB\"><\/span>5. HMB<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.hu\/hmb-gymbeam.html\" target=\"_blank\" aria-label=\"A \u03b2-hidroxi-\u03b2-metil-vajsav vagy egyszer\u0171en - HMB (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A \u03b2-hidroxi-\u03b2-metil-vajsav vagy egyszer\u0171en &#8211; HMB<\/a><\/strong> egy molekula, amely a leucin leboml\u00e1sa\/feldolgoz\u00e1sa sor\u00e1n k\u00e9pz\u0151dik a szervezetben. <strong>A HMB hat\u00e1ssal van az izomfeh\u00e9rje szint\u00e9zisre, \u00e9s intenz\u00edv edz\u00e9s ut\u00e1n k\u00e9pes el\u0151seg\u00edteni a gyorsabb regener\u00e1ci\u00f3t. <\/strong>Emellett az izomfeh\u00e9rje leboml\u00e1s\u00e1nak cs\u00f6kkent\u00e9s\u00e9ben is nagyon hasznos lehet. Bizonyos k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt ak\u00e1r meg is akad\u00e1lyozhatja a boml\u00e1st. <span class=\"tadv-color\" style=\"color: #ff6600\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A HMB izom\u00e9p\u00edt\u00e9sre gyakorolt hat\u00e1s\u00e1t k\u00fcl\u00f6nb\u00f6z\u0151 vizsg\u00e1latokban is tanulm\u00e1nyozt\u00e1k. Az eredm\u00e9nyek azt mutatt\u00e1k, hogy&nbsp;<strong>napi 1,5-6 gramm HMB fogyaszt\u00e1sa az er\u0151s\u00edt\u0151 edz\u00e9s alatt jav\u00edthatja az izomn\u00f6veked\u00e9st.&nbsp;<\/strong>Hat\u00e9konys\u00e1ga azonban magasabb a kezd\u0151 \u00e9s a nem hivat\u00e1sos sportol\u00f3k sz\u00e1m\u00e1ra. Ez azt jelenti, hogy ha m\u00e1r hossz\u00fa ideje edzel, HMB-p\u00f3tl\u00e1s nem lesz olyan hat\u00e9kony, mint a kezd\u0151kn\u00e9l.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[29\u2013\u206030]<\/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 is-style-default\">Mi\u00e9rt j\u00f3 a HMB?<\/h3>\n\n\n\n<p>A HMB f\u0151 el\u0151nyeit a k\u00f6vetkez\u0151 pontokban foglaltuk \u00f6ssze&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[29\u2013\u206034]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>el\u0151seg\u00edtheti az izomn\u00f6veked\u00e9st <\/li>\n\n\n\n<li>fontos szerepet j\u00e1tszhat az izomfeh\u00e9rje leboml\u00e1s\u00e1nak cs\u00f6kkent\u00e9s\u00e9ben, \u00e9s bizonyos esetekben ak\u00e1r g\u00e1tolhatja is<\/li>\n\n\n\n<li>k\u00f6nny\u00edtheti az edz\u00e9shez val\u00f3 alkalmazkod\u00e1st \u00e9s t\u00e1mogathatja a teljes\u00edtm\u00e9nyt<\/li>\n\n\n\n<li>jav\u00edthatja a regener\u00e1ci\u00f3t <\/li>\n<\/ul>\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 size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/12\/P1050318-844x1124.jpeg\" alt=\"A b\u00e9ta-alanin az izom \u00e1ll\u00f3k\u00e9pess\u00e9g\u00e9nek n\u00f6vel\u00e9se miatt n\u00e9pszer\u0171 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151\" class=\"wp-image-316317\" style=\"width:554px;height:737px\" title=\"A b\u00e9ta-alanin az izom \u00e1ll\u00f3k\u00e9pess\u00e9g\u00e9nek n\u00f6vel\u00e9se miatt n\u00e9pszer\u0171 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-1153x1536.jpeg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-1538x2048.jpeg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/12\/P1050318-scaled.jpeg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"A_sportteljesitmenyt_tamogato_egyeb_anyagok\"><\/span>A sportteljes\u00edtm\u00e9nyt t\u00e1mogat\u00f3 egy\u00e9b anyagok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az edz\u00e9s sor\u00e1n kifejtett er\u0151fesz\u00edt\u00e9seid teljes m\u00e9rt\u00e9k\u0171 t\u00e1mogat\u00e1sa \u00e9rdek\u00e9ben k\u00f6nnyen b\u0151v\u00edtheted az alap felszerel\u00e9st tov\u00e1bbi t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel. P\u00e9ld\u00e1ul<strong>&nbsp;<\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>b\u00e9ta-alaninnal<\/strong><\/a><strong>,<\/strong> amely szint\u00e9n egy j\u00f3l ismert kieg\u00e9sz\u00edt\u0151 a fitness vil\u00e1gban, j\u00f3 hat\u00e1sa lehet az<strong>&nbsp;izom \u00e1ll\u00f3k\u00e9pess\u00e9g\u00e9re, k\u00fcl\u00f6n\u00f6sen intenz\u00edv testmozg\u00e1s sor\u00e1n.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez az egyik oka annak, hogy a b\u00e9ta-alanin a k\u00fcl\u00f6nb\u00f6z\u0151 edz\u00e9s el\u0151tti stimul\u00e1nsok n\u00e9pszer\u0171 \u00f6sszetev\u0151je. <strong>Napi 4-6 gramm mennyis\u00e9get \u00e9rdemes fogyasztani bel\u0151le, egy vagy t\u00f6bb adagban. <\/strong>Egy h\u00f3nap haszn\u00e1lat ut\u00e1n lejjebb veheted az adagot, \u00e9s cs\u00f6kkentheted<strong>&nbsp;napi 2-5 grammra.&nbsp;<\/strong>A b\u00e9ta-alanin t\u00faladagol\u00e1sa bizserg\u00e9st, zsibbad\u00e1st, \u00fagynevezett paraesthesia-t okozhat. Ez egy \u00e1rtalmatlan jelens\u00e9g, amely kik\u00fcsz\u00f6b\u00f6lhet\u0151 az\u00e1ltal, hogy kisebb adagokat fogyasztunk bel\u0151le, kb. 0,8-1 grammot naponta t\u00f6bbsz\u00f6r. <span class=\"tadv-color\" style=\"color: #ff6600\">[35, 38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy m\u00e1sik hat\u00e9kony t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/citrullin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrullin mal\u00e1t<\/a>.&nbsp;Ez az L-citrullin-aminosav \u00e9s almasav (mal\u00e1t) kever\u00e9ke. Az L-citrullin n\u00f6velheti az&nbsp;<a href=\"https:\/\/gymbeam.hu\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin<\/a>&nbsp;\u00e9s az&nbsp;<a aria-label=\"ornithine (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/l-ornitin-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ornitin<\/a> szintj\u00e9t \u00e9s k\u00f6vetkez\u00e9sk\u00e9ppen a nitrog\u00e9n-monoxid szint\u00e9zis\u00e9t a szervezetben. Ennek eredm\u00e9nyek\u00e9nt&nbsp;<strong>hozz\u00e1j\u00e1rulhat a gyorsabb izom perf\u00fazi\u00f3hoz, valamint n\u00f6velheti az er\u0151t \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9get.&nbsp;<\/strong>A <strong>sportteljes\u00edtm\u00e9ny jav\u00edt\u00e1sa \u00e9rdek\u00e9ben aj\u00e1nlott adag citrullin-mal\u00e1t k\u00f6r\u00fclbel\u00fcl 6,000-8,000 mg k\u00f6z\u00f6tt van,<\/strong> amit testmozg\u00e1s el\u0151tt egy \u00f3r\u00e1val kell bevenni.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[36]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Osszefoglalas\"><\/span>\u00d6sszefoglal\u00e1s<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az \u00e9trend-kieg\u00e9sz\u00edt\u0151k fogyaszt\u00e1sa az egyik legn\u00e9pszer\u0171bb \u00e9s leghat\u00e9konyabb m\u00f3dja az edz\u00e9s sor\u00e1n tett er\u0151fesz\u00edt\u00e9seid maximaliz\u00e1l\u00e1s\u00e1nak. A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-az-egeszseges-taplalkozas-es-hogyan-tanuljunk-meg-egeszsegesen-etkezni\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>t\u00e1panyagokban gazdag, eg\u00e9szs\u00e9ges \u00e9s kiegyens\u00falyozott \u00e9trend<\/strong><\/a> azonban tov\u00e1bbra is a legfontosabb priorit\u00e1s. Ha megismered az alapvet\u0151 \u00e9trend-kieg\u00e9sz\u00edt\u0151k el\u0151nyeit, valamint a helyes fogyaszt\u00e1sukat \u00e9s a kiegyens\u00falyozott \u00e9trendet, <strong>a legt\u00f6bbet hozhatod<\/strong> ki a t\u00e1pl\u00e1lkoz\u00e1s \u00e9s a testmozg\u00e1s kombin\u00e1ci\u00f3j\u00e1b\u00f3l.<strong>&nbsp;<\/strong>Egyes kieg\u00e9sz\u00edt\u0151kr\u0151l m\u00e1r t\u00f6bb tucat tanulm\u00e1ny sz\u00fcletett, amelyek meger\u0151s\u00edtett\u00e9k, hogy fontosak, \u00edgy nem kell agg\u00f3dni a fogyaszt\u00e1suk miatt.<\/p>\n<\/div><\/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\"><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><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\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","protected":false},"excerpt":{"rendered":"<p>Az alapvet\u0151 sport \u00e9tkez\u00e9s eg\u00e9szs\u00e9ges t\u00e1pl\u00e1lkoz\u00e1ssal kombin\u00e1lva nagy m\u00e9rt\u00e9kben jav\u00edtja az edz\u00e9st \u00e9s az eredm\u00e9nyeket is. Tippeket adunk, hogyan v\u00e1lassz \u00e9trend-kieg\u00e9sz\u00edt\u0151ket.<\/p>\n","protected":false},"author":120,"featured_media":316346,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":6,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[70],"tags":[7128,7188,6768,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-347066","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-feherjepor","9":"tag-izomtomeg-noveles","10":"tag-kreatin-hu","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>Hogyan v\u00e1lasszunk megfelel\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151t a testmozg\u00e1shoz? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jelent\u0151sen megdobja az edz\u00e9sbe fektetett er\u0151fesz\u00edt\u00e9seinket, ha az eg\u00e9szs\u00e9ges \u00e9trend mellett t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket is fogyasztunk. 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