{"id":392431,"date":"2022-09-15T11:41:28","date_gmt":"2022-09-15T09:41:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=392431"},"modified":"2024-05-29T13:43:35","modified_gmt":"2024-05-29T11:43:35","slug":"a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/","title":{"rendered":"A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#Mi_az_a_tejsavofeherje\" title=\"Mi az a tejsav\u00f3feh\u00e9rje?\">Mi az a tejsav\u00f3feh\u00e9rje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#A_tejsavofeherje_egeszsegugyi_elonyei\" title=\"A tejsav\u00f3feh\u00e9rje eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei\">A tejsav\u00f3feh\u00e9rje eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#Mikor_igyunk_tejsavofeherjebol_keszult_feherjeturmixot\" title=\"Mikor igyunk tejsav\u00f3feh\u00e9rj\u00e9b\u0151l k\u00e9sz\u00fclt feh\u00e9rjeturmixot?\">Mikor igyunk tejsav\u00f3feh\u00e9rj\u00e9b\u0151l k\u00e9sz\u00fclt feh\u00e9rjeturmixot?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#Mire_kell_emlekezned\" title=\"Mire kell eml\u00e9kezned?\">Mire kell eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A legt\u00f6bb ember \u00fagy gondol a <strong><a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" class=\"ek-link\">tejsav\u00f3feh\u00e9rj\u00e9re<\/a><\/strong>, mint egy porra, amelyet a sportol\u00f3k v\u00edzzel kevernek, \u00e9s edz\u00e9s ut\u00e1n isznak meg, hogy \u201eizmokat n\u00f6vesszenek\u201d. Ez term\u00e9szetesen igaz, de kevesebben tudj\u00e1k, hogy ez az elk\u00e9pzel\u00e9s jelent\u0151sen al\u00e1becs\u00fcli a tejsav\u00f3feh\u00e9rje hat\u00e1s\u00e1t. Nemcsak azoknak lehet hasznos, akik nem sportolnak, hanem sz\u00e1mos eg\u00e9szs\u00e9g\u00fcgyi el\u0151nnyel is b\u00edr. A mai cikk\u00fcnkb\u0151l megtudhatod, hogy melyek ezek.<\/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_az_a_tejsavofeherje\"><\/span><strong>Mi az a tejsav\u00f3feh\u00e9rje? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <strong>tejsav\u00f3<\/strong> egy olyan folyad\u00e9k, amely a <strong>sajtgy\u00e1rt\u00e1s<\/strong> sor\u00e1n hullad\u00e9kk\u00e9nt keletkezik. <strong>Tejsav\u00f3feh\u00e9rj\u00e9t<\/strong> tartalmaz, amely a tejfeh\u00e9rje-tartalom nagyj\u00e1b\u00f3l 20%-\u00e1t teszi ki. A tejben l\u00e9v\u0151 feh\u00e9rje fennmarad\u00f3 80%-a kazein. A tejhez enzimek hozz\u00e1ad\u00e1s\u00e1val a kazein szil\u00e1rd halmaz\u00e1llapotot vesz fel, a sav\u00f3 megmarad, majd egy\u00e9b k\u00edm\u00e9letes technol\u00f3giai folyamatok r\u00e9v\u00e9n <strong>tejsav\u00f3feh\u00e9rje<\/strong> keletkezik.&nbsp;<span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\"><strong>A tejsav\u00f3feh\u00e9rje t\u00edpusai<\/strong><\/h3>\n\n\n\n<p>H\u00e1romf\u00e9le tejsav\u00f3feh\u00e9rje l\u00e9tezik, amelyek \u00edzben, felsz\u00edv\u00f3d\u00e1sban, de feh\u00e9rje-, lakt\u00f3z- vagy zs\u00edrtartalomban is k\u00fcl\u00f6nb\u00f6znek egym\u00e1st\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.hu\/feherje-koncentratumok\" class=\"ek-link\">Tejsav\u00f3feh\u00e9rje koncentr\u00e1tum<\/a> (WPC):<\/strong>&nbsp;Ez a fajta tejsav\u00f3feh\u00e9rje a legismertebb \u00e9s legt\u00f6bbet eladott t\u00edpus. \u00c1ltal\u00e1ban <strong>70-80% feh\u00e9rj\u00e9t<\/strong>, kb. 3% zs\u00edrt \u00e9s 4-6% lakt\u00f3zt tartalmaz.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/feherje-izolatumok\" class=\"ek-link\">Tejsav\u00f3feh\u00e9rje izol\u00e1tum<\/a>&nbsp;(WPI):<\/strong>&nbsp;Az izol\u00e1tum a fent eml\u00edtett koncentr\u00e1tumb\u00f3l k\u00e9sz\u00fcl, amelyet tov\u00e1bbi sz\u0171r\u00e9snek vetnek al\u00e1. Az eredm\u00e9ny <strong>magasabb feh\u00e9rjear\u00e1ny (80% vagy t\u00f6bb)<\/strong>, valamint <strong>kisebb zs\u00edr- \u00e9s lakt\u00f3zar\u00e1ny<\/strong>. Ezt a fajta tejsav\u00f3feh\u00e9rj\u00e9t els\u0151sorban p\u00e9ld\u00e1ul azok kedvelik, akik nehezen em\u00e9sztik meg a lakt\u00f3zt, vagy azok a sportol\u00f3k, akik a lehet\u0151 legtiszt\u00e1bb feh\u00e9rjeforr\u00e1st keresik.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/hidrolizalt-feherjek\" class=\"ek-link\">Tejsav\u00f3feh\u00e9rje hidroliz\u00e1tum<\/a> (WPH):<\/strong> A hidroliz\u00e1tumot k\u00fcl\u00f6nb\u00f6z\u0151 folyamatok sor\u00e1n \u00e1ll\u00edtj\u00e1k el\u0151, amelyek a hossz\u00fa feh\u00e9rjel\u00e1ncokat kisebb szakaszokra (peptidekre) bontj\u00e1k. Ez\u00e1ltal a hidroliz\u00e1tum <strong>gyorsan em\u00e9szthet\u0151v\u00e9<\/strong> v\u00e1lik. Feh\u00e9rjetartalma <strong>70-85%<\/strong>.&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[15]<\/span><\/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\u00e9szletesebb inform\u00e1ci\u00f3kra vagy k\u00edv\u00e1ncsi a tejsav\u00f3feh\u00e9rje t\u00edpusair\u00f3l, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/milyen-feherjet-valasszunk-tejsavo-feherje-koncentratum-izolatum-vagy-hidrolizatum\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Milyen feh\u00e9rj\u00e9t v\u00e1lasszunk? Tejsav\u00f3-koncentr\u00e1tum, izol\u00e1tum vagy hidroliz\u00e1tum?<\/strong><\/a><\/p>\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\/2022\/07\/13-60-1124x749.jpg\" alt=\"A tejsav\u00f3feh\u00e9rje t\u00edpusai\" class=\"wp-image-385786\" style=\"width:843px;height:562px\" title=\"A tejsav\u00f3feh\u00e9rje t\u00edpusai\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/13-60-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_tejsavofeherje_egeszsegugyi_elonyei\"><\/span><strong>A tejsav\u00f3feh\u00e9rje eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyei<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. T\u00e1mogatja az izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t \u00e9s fenntart\u00e1s\u00e1t<\/strong><\/h3>\n\n\n\n<p>A tejsav\u00f3feh\u00e9rje az egyik <strong>legjobb min\u0151s\u00e9g\u0171<\/strong> feh\u00e9rjeforr\u00e1s. Minden <strong><a href=\"https:\/\/gymbeam.hu\/eaa\" class=\"ek-link\">esszenci\u00e1lis aminosavat (EAA)<\/a><\/strong>&nbsp;tartalmaz, vagyis azokat, amelyeket a szervezet\u00fcnk <strong>nem tud maga el\u0151\u00e1ll\u00edtani<\/strong>, hanem <strong>t\u00e1pl\u00e1l\u00e9kkal<\/strong> kell bevinn\u00fcnk. Ha nincs elegend\u0151 esszenci\u00e1lis aminosav az \u00e9trendedben, a szervezeted nem tudja el\u0151\u00e1ll\u00edtani az \u00f6sszes sz\u00fcks\u00e9ges feh\u00e9rj\u00e9t a hormonok, az immunsejtek \u00e9s az izomt\u00f6meg termel\u00e9s\u00e9hez. <span style=\"color: #ff6600\" class=\"tadv-color\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Milyen min\u0151s\u00e9g\u0171 a tejsav\u00f3feh\u00e9rje?<\/strong><\/h4>\n\n\n\n<p>A feh\u00e9rje min\u0151s\u00e9g\u00e9t p\u00e9ld\u00e1ul az aminosav pontsz\u00e1m m\u00f3dszerrel (<strong>Amino Acid Score Method &#8211; AAS<\/strong>) szokt\u00e1k \u00e9rt\u00e9kelni, amely a megfigyelt feh\u00e9rje esszenci\u00e1lis aminosav-tartalm\u00e1t hasonl\u00edtja \u00f6ssze az Eg\u00e9szs\u00e9g\u00fcgyi Vil\u00e1gszervezet (WHO) \u00e1ltal meghat\u00e1rozott \u00fagynevezett <strong>referenciafeh\u00e9rj\u00e9vel<\/strong>. Valamivel pontosabb m\u00f3dszer az \u00fagynevezett <strong>PDCAAS (Protein Digestibility-Corrected Amino Acid Score<\/strong>), amely a feh\u00e9rje <strong>em\u00e9szthet\u0151s\u00e9g\u00e9t<\/strong> is figyelembe veszi. <strong>A<\/strong> <strong>tejsav\u00f3feh\u00e9rje \u00e9rt\u00e9ke 1<\/strong>, amely a lehet\u0151 legmagasabb \u00e9rt\u00e9k. <span class=\"tadv-color\" style=\"color: #ff6600\">[3,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tejsav\u00f3feh\u00e9rje gyorsan felsz\u00edv\u00f3d\u00f3 <strong>el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavakban<\/strong> (BCAA) gazdag. K\u00fcl\u00f6n\u00f6sen fontos szerepet j\u00e1tszik a <a href=\"https:\/\/gymbeam.hu\/l-leucin-instant-por-gymbeam.html\" target=\"_blank\" aria-label=\"leucin(opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>leucin<\/strong> <\/a>nev\u0171 aminosav, amely beind\u00edtja az izomfeh\u00e9rj\u00e9k k\u00e9pz\u0151d\u00e9s\u00e9t, azaz a <strong>feh\u00e9rjeszint\u00e9zist<\/strong>. A feh\u00e9rjeszint\u00e9zist legjobban 20-40 g feh\u00e9rjed\u00f3zis serkenti, amelynek 1-3 g leucint kell tartalmaznia. Ha az <a href=\"https:\/\/gymbeam.hu\/tomegnoveles\" class=\"ek-link\">izomt\u00f6meg n\u00f6veked\u00e9s\u00e9t szeretn\u00e9d el\u00e9rni<\/a>, kezdetben elegend\u0151 lehet a <strong>feh\u00e9rjebevitel n\u00f6vel\u00e9se<\/strong>. Ennek az er\u0151s\u00edt\u0151 edz\u00e9ssel val\u00f3 kombin\u00e1l\u00e1sa azonban sokkal hat\u00e9konyabb (\u00e9s a jelent\u0151s izomn\u00f6veked\u00e9shez sz\u00fcks\u00e9ges is).<span class=\"tadv-color\" style=\"color: #ff6600\"> [5,13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>A tejsav\u00f3feh\u00e9rje mindenki sz\u00e1m\u00e1ra el\u0151ny\u00f6s, bele\u00e9rtve azokat is, akik nem sportolnak<\/strong><\/h4>\n\n\n\n<p>A tejsav\u00f3feh\u00e9rje rendszeres fogyaszt\u00e1sa azok sz\u00e1m\u00e1ra is hasznos lehet, akik <strong>fogyni<\/strong> szeretn\u00e9nek, de k\u00f6zben igyekeznek fenntartani az izomt\u00f6meg\u00fcket, illetve azoknak az <strong>id\u0151sebb szem\u00e9lyeknek<\/strong>, akikn\u00e9l fenn\u00e1ll az izomt\u00f6meg <strong>gyorsabb<\/strong> elveszt\u00e9s\u00e9nek vesz\u00e9lye. A feh\u00e9rje n\u00e9lk\u00fcl\u00f6zhetetlen <strong>az id\u0151skori izomt\u00f6meg fenntart\u00e1s\u00e1hoz<\/strong>, elegend\u0151 bevitele pedig a<strong> test jobb m\u0171k\u00f6d\u00e9s\u00e9t<\/strong> \u00e9s <strong>az \u00e9let jobb min\u0151s\u00e9get<\/strong> biztos\u00edtja. A <strong>k\u00f6nnyen em\u00e9szthet\u0151<\/strong> \u00e9s a <strong>feh\u00e9rjeszint\u00e9zist<\/strong> jelent\u0151sen <strong>serkent\u0151<\/strong> tejsav\u00f3feh\u00e9rje seg\u00edts\u00e9get ny\u00fajthat az id\u0151sek sz\u00e1m\u00e1ra a <strong>szarkop\u00e9nia<\/strong> (az \u00e9letkor el\u0151rehaladt\u00e1val roml\u00f3 izomt\u00f6meg- \u00e9s izomer\u0151veszt\u00e9s) elleni k\u00fczdelemben. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a feh\u00e9rjeporb\u00f3l egy <strong>kiad\u00f3s<\/strong>, magasabb energia\u00e9rt\u00e9k\u0171 <strong>snacket<\/strong> szeretn\u00e9l var\u00e1zsolni, akkor tejjel vagy p\u00e9ld\u00e1ul <strong>n\u00f6v\u00e9nyi eredet\u0171 itallal<\/strong> (rizs-, zabtej stb.) keverheted. Ha azonban sportol\u00e1s ut\u00e1n szeretn\u00e9l tejsav\u00f3feh\u00e9rj\u00e9t inni, akkor el\u0151ny\u00f6sebb lesz csak v\u00edzzel keverni. Err\u0151l b\u0151vebben a k\u00f6vetkez\u0151 cikk\u00fcnkben olvashatsz: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/vizzel-vagy-tejjel-jobb-inni-a-feherjeturmixot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong> V\u00edzzel vagy tejjel jobb inni a feh\u00e9rjeturmixot?<\/strong><\/a><\/p>\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\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg\" alt=\"A tejsav\u00f3feh\u00e9rje \u00e9s az izomn\u00f6veked\u00e9s\" class=\"wp-image-385801\" style=\"width:843px;height:562px\" title=\"A tejsav\u00f3feh\u00e9rje \u00e9s az izomn\u00f6veked\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Magas a tel\u00edt\u0151 k\u00e9pess\u00e9ge \u00e9s cs\u00f6kkenti az \u00e9tv\u00e1gyat<\/strong><\/h3>\n\n\n\n<p>A <strong>feh\u00e9rje<\/strong> a zs\u00edrokhoz \u00e9s a sz\u00e9nhidr\u00e1tokhoz k\u00e9pest a <strong>legmagasabb tel\u00edt\u0151 k\u00e9pess\u00e9ggel rendelkezik<\/strong>. A tejsav\u00f3feh\u00e9rje azonban m\u00e9g nagyobb j\u00f3llakotts\u00e1g \u00e9rz\u00e9st okoz, mint m\u00e1s feh\u00e9rjeforr\u00e1sok (h\u00fas, h\u00fcvelyesek stb.). Az \u00e9hs\u00e9g- \u00e9s j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9re nemcsak a gyomrunk telts\u00e9ge, hanem a <strong>t\u00e1pl\u00e1l\u00e9kfelv\u00e9tel hat\u00e1s\u00e1ra<\/strong> felszabadul\u00f3 hormonok is hat\u00e1ssal vannak. A feh\u00e9rjefogyaszt\u00e1s el\u0151seg\u00edti a <strong>gyomorban l\u00e9v\u0151 peptidek<\/strong>, p\u00e9ld\u00e1ul a <strong>kolecisztokinin<\/strong> vagy a <strong>GLP-1<\/strong> (gl\u00fckagonszer\u0171 peptid-1) felszabadul\u00e1s\u00e1t, amelyek a j\u00f3llakotts\u00e1g \u00e9rz\u00e9s\u00e9t v\u00e1ltj\u00e1k ki. <span class=\"tadv-color\" style=\"color: #ff6600\">[9,12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Val\u00f3sz\u00edn\u0171leg az el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak nagy mennyis\u00e9ge \u00e9s <strong>gyors felsz\u00edv\u00f3d\u00e1sa<\/strong> van hat\u00e1ssal a tejsav\u00f3feh\u00e9rje fogyaszt\u00e1sa ut\u00e1ni, m\u00e1s feh\u00e9rjeforr\u00e1sokhoz k\u00e9pest gyorsabb j\u00f3llakotts\u00e1g\u00e9rzet kialakul\u00e1s\u00e1ra. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\"><strong>3. J\u00f3l j\u00f6n, ha fogyni szeretn\u00e9l<\/strong><\/h3>\n\n\n\n<p>Amikor fogyni pr\u00f3b\u00e1lsz, minden apr\u00f3s\u00e1g hasznos lehet, ami seg\u00edt elviselni a korl\u00e1toz\u00f3 \u00e9trendet. Amint azt kor\u00e1bban kifejtett\u00fck, a tejsav\u00f3feh\u00e9rje sz\u00e1mos olyan tulajdons\u00e1ggal rendelkezik, amelyek <strong>alkalmass\u00e1 teszik a fogy\u00f3k\u00far\u00e1z\u00e1shoz<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Magas telts\u00e9g\u00e9rzet\u00e9nek \u00e9s \u00e9tv\u00e1gycs\u00f6kkent\u0151 hat\u00e1s\u00e1nak<\/strong> k\u00f6sz\u00f6nhet\u0151en seg\u00edthet <strong>fenntartani a cs\u00f6kkentett energiabevitelt<\/strong> an\u00e9lk\u00fcl, hogy agg\u00f3dnod kellene az \u00e9hs\u00e9g miatt.<\/li>\n\n\n\n<li>Fogy\u00e1skor fenn\u00e1ll a zs\u00edr- \u00e9s izomt\u00f6meg elveszt\u00e9s\u00e9nek vesz\u00e9lye. A tejsav\u00f3feh\u00e9rje nemcsak az izmok <strong>meg\u0151rz\u00e9s\u00e9t<\/strong> seg\u00edti el\u0151, hanem t\u00e1mogatja azok <strong>n\u00f6veked\u00e9s\u00e9t<\/strong> is.<\/li>\n\n\n\n<li>Min\u00e9l nagyobb az izomt\u00f6meg ar\u00e1nya, ann\u00e1l magasabb az <strong>alapanyagcser\u00e9d<\/strong> (az az energiamennyis\u00e9g, amelyre csak az alapvet\u0151 l\u00e9tfontoss\u00e1g\u00fa funkci\u00f3k fenntart\u00e1s\u00e1hoz van sz\u00fcks\u00e9ged).<\/li>\n\n\n\n<li>A makrot\u00e1panyagok k\u00f6z\u00fcl <strong>a feh\u00e9rj\u00e9nek van a legnagyobb termikus hat\u00e1sa<\/strong> is (<strong>15-30%<\/strong>), ami azt jelenti, hogy <strong>em\u00e9szt\u00e9se<\/strong> sor\u00e1n ez a t\u00e1panyag fogyasztja el a legt\u00f6bb energi\u00e1t. Ha 100 kcal-t fogyasztunk feh\u00e9rje form\u00e1j\u00e1ban, ak\u00e1r a szervezet\u00fcnk 15-30 kcal-t is el\u00e9gethet az em\u00e9szt\u00e9s sor\u00e1n. A feh\u00e9rje magasabb ar\u00e1nya az \u00e9trendben teh\u00e1t <strong>n\u00f6veli az energiafelhaszn\u00e1l\u00e1st<\/strong>. Ne feledd azonban, hogy fontos a v\u00e1ltozatos \u00e9s kiegyens\u00falyozott \u00e9trend, amely minden makrot\u00e1panyagot (sz\u00e9nhidr\u00e1tot, feh\u00e9rj\u00e9t, zs\u00edrt) tartalmaz. <span class=\"tadv-color\" style=\"color: #ff6600\">[11]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00f6vetkez\u0151 cikk\u00fcnk seg\u00edt kiv\u00e1lasztani a megfelel\u0151 feh\u00e9rj\u00e9t az \u00e9trendedhez:<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valasszuk-ki-a-legjobb-feherjeport-a-fogyashoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>&nbsp;Hogyan v\u00e1lasszuk ki a legjobb feh\u00e9rj\u00e9t a fogy\u00e1shoz.<\/strong><\/a><\/p>\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\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-1124x749.jpg\" alt=\"A tejsav\u00f3feh\u00e9rje \u00e9s a fogy\u00e1s\" class=\"wp-image-385817\" style=\"width:843px;height:562px\" title=\"A tejsav\u00f3feh\u00e9rje \u00e9s a fogy\u00e1s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/Copy-of-\u0424\u043e\u0442\u043e-4-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. T\u00e1mogatja az immunit\u00e1st<\/strong><\/h3>\n\n\n\n<p>Az <strong>immunrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9nek<\/strong> az alapja a megfelel\u0151 feh\u00e9rjebevitel, hiszen az izomsejtekhez hasonl\u00f3an az immunsejtek \u00e9s az immunrendszer egy\u00e9b \u00f6sszetev\u0151i is <strong>feh\u00e9rj\u00e9b\u0151l<\/strong> \u00e1llnak. A tejsav\u00f3feh\u00e9rje kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 feh\u00e9rje \u00e9s az \u00f6sszes fent eml\u00edtett <strong>esszenci\u00e1lis aminosav<\/strong> forr\u00e1sa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tejsav\u00f3feh\u00e9rje azonban nemcsak \u00e9p\u00edt\u0151anyagk\u00e9nt van j\u00f3t\u00e9kony hat\u00e1ssal az immunit\u00e1sra, hanem k\u00fcl\u00f6nf\u00e9le <strong>immunol\u00f3giai hat\u00e1sai<\/strong> is vannak. Az <strong>immunglobulinok<\/strong> megv\u00e9dik a szervezetet a v\u00edrusokt\u00f3l \u00e9s bakt\u00e9riumokt\u00f3l, \u00e9s p\u00e9ld\u00e1ul semleges\u00edtik a m\u00e9reganyagokat. A <strong>\u03b2-laktoglobulin<\/strong>, amely a tejsav\u00f3ban tal\u00e1lhat\u00f3 feh\u00e9rj\u00e9k legnagyobb r\u00e9sz\u00e9t (55-65%) alkotja, t\u00e1mogatja az immunsejtek k\u00e9pz\u0151d\u00e9s\u00e9t a l\u00e9pben. Az <strong>\u03b1-laktalbumin<\/strong> peptidek az immunrendszer B- \u00e9s T-sejtjeinek m\u0171k\u00f6d\u00e9s\u00e9t befoly\u00e1solj\u00e1k. <span class=\"tadv-color\" 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<h3 class=\"wp-block-heading\"><strong>5. Antioxid\u00e1ns hat\u00e1ssal b\u00edr<\/strong><\/h3>\n\n\n\n<p>A tejsav\u00f3feh\u00e9rje rendszeres fogyaszt\u00e1s\u00e1val a szervezet eg\u00e9szs\u00e9g\u00e9t is t\u00e1mogathatod a tejsav\u00f3feh\u00e9rje <strong>antioxid\u00e1ns hat\u00e1s\u00e1nak<\/strong> k\u00f6sz\u00f6nhet\u0151en. Az <strong>antioxid\u00e1nsok<\/strong> elpuszt\u00edtj\u00e1k \u00e9s semleges\u00edtik a <strong>szabad gy\u00f6k\u00f6ket<\/strong>, amelyek t\u00falzott mennyis\u00e9gben el\u0151fordulva k\u00e1ros\u00edthatj\u00e1k a sejteket \u00e9s oxidat\u00edv stresszt okoznak. Ez n\u00f6veli a r\u00e1k, az \u00e9relmeszesed\u00e9s, a cukorbetegs\u00e9g vagy m\u00e1s betegs\u00e9gek kialakul\u00e1s\u00e1nak kock\u00e1zat\u00e1t. A tejsav\u00f3feh\u00e9rj\u00e9ben sz\u00e1mos <strong>bioakt\u00edv anyag<\/strong> rendelkezik antioxid\u00e1ns hat\u00e1ssal, mint p\u00e9ld\u00e1ul a <strong>laktoferrin<\/strong> vagy a <strong>laktoperoxid\u00e1z<\/strong>. A tejsav\u00f3feh\u00e9rje t\u00e1mogatja a glutation-peroxid\u00e1z aktivit\u00e1s\u00e1t is, amely a szervezet egyik legfontosabb antioxid\u00e1ns rendszere. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,7,14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A laktoferrin <strong>antimikrobi\u00e1lis<\/strong> (f\u0151leg <strong>antibakteri\u00e1lis<\/strong>) hat\u00e1ssal is rendelkezik, k\u00f6sz\u00f6nhet\u0151en annak, hogy megk\u00f6ti a vasat a k\u00e1ros (patog\u00e9n) mikroorganizmusokban, \u00e9s \u00edgy megakad\u00e1lyozza azok szaporod\u00e1s\u00e1t. <span class=\"tadv-color\" style=\"color: #ff6600\">[4,8]<\/span><\/p>\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\/2022\/07\/IMG_5716-1124x749.jpeg\" alt=\"A tejsav\u00f3feh\u00e9rje hat\u00e1sa az eg\u00e9szs\u00e9gre\" class=\"wp-image-385834\" style=\"width:843px;height:562px\" title=\"A tejsav\u00f3feh\u00e9rje hat\u00e1sa az eg\u00e9szs\u00e9gre\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_5716-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Seg\u00edthet cs\u00f6kkenteni a v\u00e9rnyom\u00e1st<\/strong><\/h3>\n\n\n\n<p>Magas v\u00e9rnyom\u00e1s (<strong>hipert\u00f3nia<\/strong>) eset\u00e9n az egyik kezel\u00e9si lehet\u0151s\u00e9g az \u00fagynevezett <strong>ACE-g\u00e1tl\u00f3k<\/strong> haszn\u00e1lata, amelyek megakad\u00e1lyozz\u00e1k az erek sz\u0171k\u00fcl\u00e9s\u00e9t. Az ACE-g\u00e1tl\u00f3k elnyomj\u00e1k az \u00fagynevezett angiotenzin-konvert\u00e1l\u00f3 enzim (ACE) m\u0171k\u00f6d\u00e9s\u00e9t, amely hozz\u00e1j\u00e1rul az erek \u00f6sszeh\u00faz\u00f3d\u00e1s\u00e1hoz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>K\u00fcl\u00f6nf\u00e9le <strong>peptidek<\/strong>, mint p\u00e9ld\u00e1ul az <strong>\u03b1-laktalbumin<\/strong>, a <strong>\u03b2-laktoglobulin<\/strong> \u00e9s a <strong>BSA<\/strong> (borj\u00fa sz\u00e9rum eredet\u0171 albumin), ACE-g\u00e1tl\u00f3k\u00e9nt hatnak a tejsav\u00f3feh\u00e9rj\u00e9ben. <strong>20 g<\/strong> tejsav\u00f3feh\u00e9rje rendszeres fogyaszt\u00e1sa nagyon pozit\u00edv hat\u00e1ssal lehet a v\u00e9rnyom\u00e1s cs\u00f6kkent\u00e9s\u00e9re.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/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\"><strong>7. Seg\u00edthet cs\u00f6kkenteni a v\u00e9rcukorszintet<\/strong><\/h3>\n\n\n\n<p>Nemcsak a sz\u00e9nhidr\u00e1tok, hanem a feh\u00e9rje is az <strong>inzulin<\/strong> kiv\u00e1laszt\u00e1s\u00e1t okozza, amely egy olyan hormon, amely cs\u00f6kkenti a v\u00e9rcukorszintet (glik\u00e9mia). Mivel a tejsav\u00f3feh\u00e9rje gyorsan felsz\u00edv\u00f3dik, fogyaszt\u00e1sa ut\u00e1n gyorsabban n\u00f6vekszik az inzulinszint, mint m\u00e1s feh\u00e9rjeforr\u00e1sok ut\u00e1n. Ennek k\u00f6sz\u00f6nhet\u0151en a tejsav\u00f3feh\u00e9rje seg\u00edt <strong>cs\u00f6kkenteni a v\u00e9rcukorszintet \u00e9tkez\u00e9s ut\u00e1n<\/strong>. \u00cdgy el\u0151ny\u00f6s lehet 2-es t\u00edpus\u00fa cukorbetegs\u00e9gben (DM2) szenved\u0151knek, valamint az eg\u00e9szs\u00e9ges embereknek is, akik szeretn\u00e9k megel\u0151zni ezt a betegs\u00e9get. <span class=\"tadv-color\" style=\"color: #ff6600\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha feh\u00e9rjeport adsz az \u00e9teleidhez (p\u00e9ld\u00e1ul tejsav\u00f3feh\u00e9rj\u00e9t a zabk\u00e1s\u00e1dhoz), azzal <strong>lelass\u00edthatod a sz\u00e9nhidr\u00e1tok felsz\u00edv\u00f3d\u00e1s\u00e1t<\/strong> a v\u00e9rbe. Azok eset\u00e9ben is j\u00f3t\u00e9kony hat\u00e1s\u00fa, akik <strong>eg\u00e9szs\u00e9gesek <\/strong>\u00e9s nem szenvednek cukorbetegs\u00e9gben, mert egy sz\u00e9nhidr\u00e1tban gazdag \u00e9tkez\u00e9s ut\u00e1n minden ember v\u00e9rcukorszintje megemelkedik. Min\u00e9l t\u00f6bbet \u00e9s gyorsabban emelkedik a v\u00e9rcukorszint, ut\u00e1na ann\u00e1l <strong>gyorsabban<\/strong> is <strong>esik<\/strong>, amely <strong>\u00e9hs\u00e9get<\/strong> \u00e9s<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-cselezhetjuk-ki-az-edesseg-utani-vagyunkat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong> \u00e9dess\u00e9g ut\u00e1ni s\u00f3v\u00e1rg\u00e1st <\/strong><\/a>okozhat. A sz\u00e9nhidr\u00e1tok \u00e9s a feh\u00e9rj\u00e9k kombin\u00e1l\u00e1s\u00e1val k\u00f6nnyen megel\u0151zheted ezeket a v\u00e1gyakat.<\/p>\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\/2022\/07\/IMG_9869-1124x749.jpg\" alt=\"Mikor a legjobb tejsav\u00f3feh\u00e9rj\u00e9b\u0151l k\u00e9sz\u00fclt feh\u00e9rjeturmixot inni?\" class=\"wp-image-385887\" style=\"width:843px;height:562px\" title=\"Mikor a legjobb tejsav\u00f3feh\u00e9rj\u00e9b\u0151l k\u00e9sz\u00fclt feh\u00e9rjeturmixot inni?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/IMG_9869-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mikor_igyunk_tejsavofeherjebol_keszult_feherjeturmixot\"><\/span><strong>Mikor igyunk tejsav\u00f3feh\u00e9rj\u00e9b\u0151l k\u00e9sz\u00fclt feh\u00e9rjeturmixot?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Olyan helyzetekben j\u00f6het j\u00f3l, amikor nagyobb feh\u00e9rjebevitelre van sz\u00fcks\u00e9ged. <a href=\"https:\/\/gymbeam.hu\/fogyas\" class=\"ek-link\"><strong>Fogy\u00e1s<\/strong> <\/a>sor\u00e1n, az <strong>izomt\u00f6meg n\u00f6vel\u00e9sekor<\/strong> vagy <strong>betegs\u00e9gek<\/strong> eset\u00e9n, teh\u00e1t l\u00e9nyeg\u00e9ben b\u00e1rmikor, amikor a feh\u00e9rje mennyis\u00e9g\u00e9nek n\u00f6vel\u00e9se sz\u00fcks\u00e9ges az \u00e9trendben. Alkalmas <strong>id\u0151s emberek<\/strong> sz\u00e1m\u00e1ra is, akik igyekeznek fenntartani izomt\u00f6meg\u00fcket.<\/li>\n\n\n\n<li>A feh\u00e9rj\u00e9t akkor is alkalmas t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 form\u00e1j\u00e1ban p\u00f3tolni, ha b\u00e1rmilyen okb\u00f3l nem tudod szil\u00e1rd t\u00e1pl\u00e1l\u00e9k form\u00e1j\u00e1ban elfogyasztani.<\/li>\n\n\n\n<li>A tejsav\u00f3feh\u00e9rje megfelel\u0151 helyettes\u00edt\u0151je lehet a szil\u00e1rd t\u00e1pl\u00e1l\u00e9knak akkor is, ha nincs id\u0151d enni, ez\u00e9rt ink\u00e1bb foly\u00e9kony form\u00e1ban r\u00e9szes\u00edten\u00e9d el\u0151nyben az adott \u00e9tkez\u00e9st, vagy ha k\u00fcl\u00f6nb\u00f6z\u0151 okok miatt nem tudsz szil\u00e1rd \u00e9telt fogyasztani.<\/li>\n\n\n\n<li>V\u00e9g\u00fcl, de nem utols\u00f3sorban j\u00f3 em\u00e9szthet\u0151s\u00e9ge miatt a tejsav\u00f3feh\u00e9rj\u00e9t a k\u00fcl\u00f6nf\u00e9le em\u00e9szt\u00e9si probl\u00e9m\u00e1kkal k\u00fczd\u0151k is \u00e9rt\u00e9kelhetik \u2013 term\u00e9szetesen nem azok, akik a tej \u00e9s tejfeh\u00e9rje fogyaszt\u00e1s\u00e1val \u00f6sszef\u00fcgg\u0151 em\u00e9szt\u00e9si zavarokkal k\u00fczdenek.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha t\u00f6bbet szeretn\u00e9l megtudni m\u00e1s t\u00edpus\u00fa \u00e1llati \u00e9s n\u00f6v\u00e9nyi alap\u00fa feh\u00e9rj\u00e9kr\u0151l, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket: <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-valassz-megfelelo-feherjet-a-fogyashoz-es-az-izomepiteshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan v\u00e1lasszuk ki a megfelel\u0151 feh\u00e9rj\u00e9t a fogy\u00e1shoz vagy az izomn\u00f6veked\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\"><span class=\"ez-toc-section\" id=\"Mire_kell_emlekezned\"><\/span><strong>Mire kell eml\u00e9kezned?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A tejsav\u00f3feh\u00e9rje nagyszer\u0171 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151, amelynek nem csak a sportol\u00f3k \u00e9trendj\u00e9ben van ott a helye. Azok sz\u00e1m\u00e1ra, akik <strong>fogyni pr\u00f3b\u00e1lnak<\/strong>, seg\u00edthet <strong>meg\u0151rizni az izomt\u00f6meget<\/strong>, \u00e9s egy\u00fattal megk\u00f6nny\u00edti a fogy\u00f3k\u00far\u00e1t az\u00e1ltal, hogy nagyobb <strong>j\u00f3llakotts\u00e1g\u00e9rzetet<\/strong> kelt. Mind a sportol\u00f3k, mind a nem sportol\u00f3k haszn\u00e1lhatj\u00e1k a tejsav\u00f3feh\u00e9rj\u00e9t az \u00e9trendj\u00fckben, hogy kihaszn\u00e1lj\u00e1k az <strong>izomt\u00f6meg n\u00f6veked\u00e9s\u00e9re<\/strong>, valamint a <strong>v\u00e9rnyom\u00e1sra<\/strong>, az <strong>immunit\u00e1sra<\/strong> \u00e9s a <strong>v\u00e9rcukorszintre<\/strong> gyakorolt pozit\u00edv hat\u00e1s\u00e1t is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e9g nem r\u00e9sze a tejsav\u00f3feh\u00e9rje az \u00e9trendednek? Ha hasznos volt ez a cikk sz\u00e1modra, \u00e9s siker\u00fclt valami \u00fajat tanulnod, akkor oszd meg a bar\u00e1taiddal, \u00e9s terjeszd az inform\u00e1ci\u00f3t a tejsav\u00f3feh\u00e9rje eg\u00e9szs\u00e9g\u00fcgyi el\u0151nyeir\u0151l.<\/p>\n\n\n\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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","protected":false},"excerpt":{"rendered":"<p>Milyen hat\u00e1sai vannak a tejsav\u00f3feh\u00e9rj\u00e9nek? Amellett, hogy seg\u00edt az izomgyarapod\u00e1sban \u00e9s a fogy\u00e1sban, j\u00f3t\u00e9kony hat\u00e1ssal b\u00edr az eg\u00e9szs\u00e9gedre is. Fedezd fel ennek a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151nek az \u00f6sszes eg\u00e9szs\u00e9g\u00fcgyi el\u0151ny\u00e9t!<\/p>\n","protected":false},"author":156,"featured_media":385761,"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":[7626,7128,6372,7188],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-392431","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-egeszseg","9":"tag-feherjepor","10":"tag-fogyas","11":"tag-izomtomeg-noveles","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>A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Milyen hat\u00e1sai vannak a feh\u00e9rj\u00e9nek az eg\u00e9szs\u00e9gre? Seg\u00edthet az izomgyarapod\u00e1sban, a fogy\u00e1sban \u00e9s er\u0151s\u00edtheti az immunrendszert. Mikor a legjobb feh\u00e9rj\u00e9t fogyasztani?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Milyen hat\u00e1sai vannak a feh\u00e9rj\u00e9nek az eg\u00e9szs\u00e9gre? Seg\u00edthet az izomgyarapod\u00e1sban, a fogy\u00e1sban \u00e9s er\u0151s\u00edtheti az immunrendszert. Mikor a legjobb feh\u00e9rj\u00e9t fogyasztani?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-09-15T09:41:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-29T11:43:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/whey-protein-FB-.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=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre\",\"datePublished\":\"2022-09-15T09:41:28+00:00\",\"dateModified\":\"2024-05-29T11:43:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/\"},\"wordCount\":2519,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/whey-protein-FB-.png\",\"keywords\":[\"eg\u00e9szs\u00e9g\",\"feh\u00e9rjepor\",\"fogy\u00e1s\",\"izomt\u00f6meg n\u00f6vel\u00e9s\"],\"articleSection\":[\"T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/\",\"name\":\"A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/whey-protein-FB-.png\",\"datePublished\":\"2022-09-15T09:41:28+00:00\",\"dateModified\":\"2024-05-29T11:43:35+00:00\",\"description\":\"Milyen hat\u00e1sai vannak a feh\u00e9rj\u00e9nek az eg\u00e9szs\u00e9gre? Seg\u00edthet az izomgyarapod\u00e1sban, a fogy\u00e1sban \u00e9s er\u0151s\u00edtheti az immunrendszert. Mikor a legjobb feh\u00e9rj\u00e9t fogyasztani?\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/whey-protein-FB-.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/whey-protein-FB-.png\",\"width\":1200,\"height\":628,\"caption\":\"Srv\u00e1tkov\u00fd prote\u00edn a jeho vplyv na rast svalov, chudnutie a zdravie\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre\"}]},{\"@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\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre - GymBeam Blog","description":"Milyen hat\u00e1sai vannak a feh\u00e9rj\u00e9nek az eg\u00e9szs\u00e9gre? Seg\u00edthet az izomgyarapod\u00e1sban, a fogy\u00e1sban \u00e9s er\u0151s\u00edtheti az immunrendszert. Mikor a legjobb feh\u00e9rj\u00e9t fogyasztani?","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\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/","og_type":"article","og_title":"A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre - GymBeam Blog","og_description":"Milyen hat\u00e1sai vannak a feh\u00e9rj\u00e9nek az eg\u00e9szs\u00e9gre? Seg\u00edthet az izomgyarapod\u00e1sban, a fogy\u00e1sban \u00e9s er\u0151s\u00edtheti az immunrendszert. Mikor a legjobb feh\u00e9rj\u00e9t fogyasztani?","og_url":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/","og_site_name":"GymBeam Blog","article_published_time":"2022-09-15T09:41:28+00:00","article_modified_time":"2024-05-29T11:43:35+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.hr\/blog\/wp-content\/uploads\/2022\/07\/whey-protein-FB-.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#article","isPartOf":{"@id":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre","datePublished":"2022-09-15T09:41:28+00:00","dateModified":"2024-05-29T11:43:35+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/"},"wordCount":2519,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/whey-protein-FB-.png","keywords":["eg\u00e9szs\u00e9g","feh\u00e9rjepor","fogy\u00e1s","izomt\u00f6meg n\u00f6vel\u00e9s"],"articleSection":["T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/","url":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/","name":"A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/whey-protein-FB-.png","datePublished":"2022-09-15T09:41:28+00:00","dateModified":"2024-05-29T11:43:35+00:00","description":"Milyen hat\u00e1sai vannak a feh\u00e9rj\u00e9nek az eg\u00e9szs\u00e9gre? Seg\u00edthet az izomgyarapod\u00e1sban, a fogy\u00e1sban \u00e9s er\u0151s\u00edtheti az immunrendszert. Mikor a legjobb feh\u00e9rj\u00e9t fogyasztani?","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/whey-protein-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/whey-protein-FB-.png","width":1200,"height":628,"caption":"Srv\u00e1tkov\u00fd prote\u00edn a jeho vplyv na rast svalov, chudnutie a zdravie"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/a-tejsavofeherje-es-annak-hatasa-az-izomnovekedesre-a-fogyasra-es-az-egeszsegre\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"A tejsav\u00f3feh\u00e9rje \u00e9s annak hat\u00e1sa az izomn\u00f6veked\u00e9sre, a fogy\u00e1sra \u00e9s az eg\u00e9szs\u00e9gre"}]},{"@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\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/392431","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\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=392431"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/392431\/revisions"}],"predecessor-version":[{"id":572873,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/392431\/revisions\/572873"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/385761"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=392431"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=392431"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=392431"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=392431"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=392431"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}