{"id":420491,"date":"2023-02-16T14:15:24","date_gmt":"2023-02-16T13:15:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=420491"},"modified":"2023-02-16T14:15:25","modified_gmt":"2023-02-16T13:15:25","slug":"aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/","title":{"rendered":"Aminokisline: razvrstitev, funkcije v telesu, vpliv na \u0161portno zmogljivost in najbolj\u0161i viri"},"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.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/#Kaj_so_aminokisline\" title=\"Kaj so aminokisline?\">Kaj so aminokisline?<\/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.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/#Razvrstitev_aminokislin_in_njihova_funkcija_v_telesu\" title=\"Razvrstitev aminokislin in njihova funkcija v telesu\">Razvrstitev aminokislin in njihova funkcija v telesu<\/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.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/#1_Esencialne_aminokisline_EAA\" title=\"1. Esencialne aminokisline (EAA)\">1. Esencialne aminokisline (EAA)<\/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.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/#2_Neesencialne_aminokisline\" title=\"2. Neesencialne aminokisline\">2. Neesencialne aminokisline<\/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.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/#3_Pogojno_esencialne_aminokisline\" title=\"3. Pogojno esencialne aminokisline\">3. Pogojno esencialne aminokisline<\/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.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/#Ali_lahko_aminokisline_povecajo_sportno_zmogljivost\" title=\"Ali lahko aminokisline pove\u010dajo \u0161portno zmogljivost?\">Ali lahko aminokisline pove\u010dajo \u0161portno zmogljivost?<\/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.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/#Kako_dopolniti_aminokisline\" title=\"Kako dopolniti aminokisline?\">Kako dopolniti aminokisline?<\/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.si\/blog\/aminokisline-razvrstitev-funkcije-v-telesu-vpliv-na-sportno-zmogljivost-in-najboljsi-viri\/#Kaj_si_morate_zapomniti\" title=\"Kaj si morate zapomniti?\">Kaj si morate zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Aminokisline so v prvi vrsti gradniki beljakovin, vendar imajo v telesu tudi \u0161tevilne druge funkcije. Brez njih ne bi pravilno delovali niti najosnovnej\u0161i procesi, kot sta prebava ali <strong>imunska za\u0161\u010dita<\/strong>. Primer je glutamin, ki med drugim slu\u017ei kot vir energije za nekatere celice \u010drevesne sluznice in imunskega sistema. Skupaj z BCAA ali argininom sta priljubljena prehranska dopolnila tudi med \u0161portniki. V dana\u0161njem \u010dlanku boste prebrali vse pomembne stvari, ki ste jih kdaj \u017eeleli vedeti o aminokislinah, vklju\u010dno z njihovim vplivom na \u0161portno zmogljivost.<\/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=\"Kaj_so_aminokisline\"><\/span>Kaj so aminokisline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aminokisline so <strong>gradniki, iz katerih nastanejo peptidi in nato beljakovine<\/strong>. Obstaja na tiso\u010de razli\u010dnih vrst aminokislin. Povezavo posameznih aminokislin si lahko preprosto predstavljamo kot nekak\u0161en Lego konstrukcijski element.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsaka Lego kocka je lahko razli\u010dne oblike, barve in velikosti. \u010ce \u017eelite zgraditi vesoljsko ladjo, morate dolo\u010deno Lego kocko postaviti na pravo mesto. Z malo domi\u0161ljije lahko iste kocke uporabite za gradnjo hi\u0161e ali celo avtomobila. Vse je odvisno od postavitve. Enako velja za aminokisline. <strong>Odvisno od vrstnega reda in na\u010dina, kako so povezane med seboj, nastane dolo\u010dena vrsta beljakovin.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je bila kemija eden od va\u0161ih najljub\u0161ih predmetov, vas je verjetno zanimalo tudi, kak\u0161na je <strong>formula aminokislin<\/strong>. Vsaka molekula aminokislin vsebuje karboksilno skupino (COO) in aminsko skupino (NH2). Od tod izvira ime aminokislina.<span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/image00004-1124x749.jpeg\" alt=\"Kaj so aminokisline?\" class=\"wp-image-418426\" width=\"843\" height=\"562\" title=\"Kaj so aminokisline?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/image00004-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/image00004-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/image00004-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/image00004-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Razvrstitev_aminokislin_in_njihova_funkcija_v_telesu\"><\/span>Razvrstitev aminokislin in njihova funkcija v telesu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Skupno obstaja dvajset vrst aminokislin<\/strong>, ki jih telo potrebuje za izgradnjo in obnovo telesnih tkiv, absorpcijo hranil in druge procese, potrebne za va\u0161e zdravje. Nekatere je treba vnesti s hrano, druge lahko telo proizvaja samo, obstajajo pa tudi aminokisline, ki jih je treba dodajati le v dolo\u010denih \u017eivljenjskih obdobjih. V skladu s tem jih razvr\u0161\u010damo na esencialne, neesencialne in polesencialne. <span 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<h3 class=\"wp-block-heading\">Kak\u0161na je razlika med L in D obliko aminokislin? <\/h3>\n\n\n\n<p>Na splo\u0161no so aminokisline v naravi obi\u010dajno v obliki L ali D. Primer je L-levcin, ki je zrcalna slika D-levcina. Imata nasprotno postavljeno aminoskupino, kar vpliva na njuno delovanje v telesu. Za telo je uporabna <strong>le L-oblika aminokislin, <\/strong>iz katere nastajajo beljakovine in druge potrebne snovi. <span style=\"color: #ff6600\">[38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Esencialne_aminokisline_EAA\"><\/span>1. Esencialne aminokisline (EAA) <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brez teh aminokislin va\u0161e telo prakti\u010dno ne more shajati. Ne more jih proizvesti samo, zato ste odvisni <strong>od njihovega vnosa s hrano in prehranskimi dopolnili.<\/strong> <strong><a href=\"https:\/\/gymbeam.si\/eaa\">Esencialnih aminokislin<\/a> (EAA) je skupaj osem<\/strong>, telo pa jih uporablja za regeneracijo mi\u0161ic, tvorbo mi\u0161i\u010dne mase, sintezo hormonov, sintezo nevrotransmiterjev, <strong>proizvaja pa tudi nekatere neesencialne aminokisline.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u010dasih je na seznam dodan tudi histidin, ki pa velja za esencialno aminokislino le v otro\u0161tvu. V odrasli dobi ga na\u0161e telo \u017ee lahko proizvaja, zato je pol esencialna AMK.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V tem poglavju o esencialnih aminokislinah boste prebrali o naslednjih aminokislinah:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#levcin\">Levcin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#valin\">Valin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#izolevcin\">Izolevcin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#metionin\">Metionin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#treonin\">Treonin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#fenilalanin\">Fenilalanin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#triptofan\">Triptofan<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#lizin\">Lizin<\/a><\/div>\n<\/div>\n<\/div>\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\" id=\"leucine\">1. Levcin<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/l-levcin-instant-powder-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Levcin<\/a><\/strong> je prva od trojice aminokislin z razvejano verigo, ki jih verjetno poznate kot <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" rel=\"noopener\">BCAA<\/a> (razvejane aminokisline). Predstavljajo pribli\u017eno 35 % vseh esencialnih aminokislin v telesu. Najpogosteje jih povezujemo <strong>z za\u0161\u010dito mi\u0161i\u010dne mase med vadbo<\/strong>. Pri tem ima najve\u010djo vlogo levcin. Glede na \u0161tudije lahko aktivira signalno pot <strong>mTOR<\/strong> (tar\u010de&nbsp;rapamicina pri sesalcih), ki sodeluje na za\u010detku procesov, povezanih z <strong>rastjo celic<\/strong> (rast mi\u0161ic in anabolni procesi) in sintezo mi\u0161i\u010dnih beljakovin <strong>MPS<\/strong> (sinteza mi\u0161i\u010dnih beljakovin). <span style=\"color: #ff6600\">[3, 39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/1631023103371-1124x750.jpg\" alt=\"Kak\u0161ni so u\u010dinki levcina?\" class=\"wp-image-418441\" width=\"843\" height=\"563\" title=\"Kak\u0161ni so u\u010dinki levcina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/1631023103371-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/1631023103371-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/1631023103371-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/1631023103371.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"valine\">2. Valin<\/h3>\n\n\n\n<p>Valin je drugi predstavnik BCAA, ki prav tako sodeluje pri najosnovnej\u0161ih procesih v telesu. Ti vklju\u010dujejo <strong>proizvodnjo energije, za\u0161\u010dito mi\u0161i\u010dne mase pred razgradnjo<\/strong> (katabolizmom) ob pomanjkanju energije in rast mi\u0161ic. Glede na \u0161tudije pa lahko podpira tudi delovanje dendriti\u010dnih celic, ki so pomemben \u010dlen za <strong>odpornost<\/strong>. <span style=\"color: #ff6600\">[4, 40]<\/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\" id=\"isoleucine\">3. Izolevcin<\/h3>\n\n\n\n<p>Izolevcin je tretji \u010dlan dru\u017eine BCAA in je tako kot njegovi sorodniki povezan z za\u0161\u010dito in rastjo mi\u0161i\u010dne mase ter energijsko presnovo. Ima <strong>antikatabolne u\u010dinke<\/strong> in tako lahko prispeva k za\u0161\u010diti mi\u0161ic pred razgradnjo (uporabljajo se kot vir energije). Morda je v ozadju tega njegova sposobnost, da med vadbo <strong>pove\u010da uporabo glukoze kot vira energije<\/strong>. <span style=\"color: #ff6600\">[41]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Raziskave so pokazale, da prispeva tudi k <strong>pravilnemu delovanju imunskega sistema<\/strong>. Na primer z aktiviranjem za\u0161\u010ditnih peptidov (\u03b2-defenzinov). Ti lahko va\u0161e telo za\u0161\u010ditijo pred napadi virusov in drugih patogenov. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-1124x749.jpg\" alt=\"Kak\u0161ni so u\u010dinki BCAA?\" class=\"wp-image-418456\" width=\"843\" height=\"562\" title=\"Kak\u0161ni so u\u010dinki BCAA?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"methionine\">4. Metionin<\/h3>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.si\/l-methionine-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Metionin<\/a><\/strong> je ena od aminokislin, ki vsebujejo \u017eveplo. V telesu se ne uporablja le za tvorbo beljakovin, temve\u010d tvori tudi neesencialno aminokislino cistein. Skupaj z glicinom in argininom tvori <a href=\"https:\/\/gymbeam.si\/l-methionine-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kreatin<\/a>, zanimivo pa je tudi dejstvo, da je potreben za tvorbo <a href=\"https:\/\/gymbeam.si\/l-karnitini\" target=\"_blank\" rel=\"noopener\">karnitina<\/a>. Prav tako vpliva na <strong>presnovo ma\u0161\u010dob, delovanje imunskega sistema<\/strong> in lahko spro\u017ei nastajanje glavnega telesnega <strong>antioksidanta glutationa<\/strong>. Zaradi tega je povezan z za\u0161\u010dito telesa pred oksidativnim stresom. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"threonine\">5. Treonin<\/h3>\n\n\n\n<p>Treonin pa je najpogosteje povezan z nastajanjem telesnega tkiva. Je ena od osnovnih sestavin <strong>zobne sklenine, beljakovine elastin<\/strong>, vpliva pa tudi na ohranjanje celovitosti \u010drevesne sluznice, s \u010dimer <strong>podpira prebavo in posredno tudi odpornost<\/strong>. Poleg tega je bistvenega pomena za sintezo drugih aminokislin v obliki glicina in serina. <span 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\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\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-749x1124.jpg\" alt=\"Kak\u0161ni so u\u010dinki triptofana?\" class=\"wp-image-418471\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3321-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"phenylalanine\">6. Fenilalanin<\/h3>\n\n\n\n<p>Telo iz te aminokislin proizvaja tudi \u0161tevilne pomembne snovi, kot sta <strong>nevrotransmiter dopamin<\/strong> ali <strong>noradrenalin<\/strong>. Potrebne so tudi za tvorbo aminokisline <strong>tirozin<\/strong>. Pri fenilalaninu je treba biti pozoren \u0161e na eno zelo pomembno stvar. Obstaja dedna bolezen, imenovana <strong>fenilketonurija (PKU)<\/strong>, pri kateri se v telesu kopi\u010di fenilalanin, kar pri otrocih povzro\u010di zapoznel razvoj. To stanje se nato obvladuje predvsem s prehrano z nizko vsebnostjo fenilalanina. <span style=\"color: #ff6600\">[8]<\/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\" id=\"tryptophan\">7. Triptofan<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Triptofan<\/strong><\/a> je \u0161e ena aminokislina, ki se v telesu uporablja za sintezo nevrotransmiterjev. V tem primeru je to serotonin, ki <strong>uravnava apetit ali razpolo\u017eenje<\/strong>. Je tudi izvor proizvodnje hormona melatonina, ki <strong>vpliva na spanje<\/strong>. Zato se v klini\u010dni praksi v obliki prehranskih dopolnil pogosto uporablja pri zdravljenju spanja ali psiholo\u0161kih te\u017eav.&nbsp;<span 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<h3 class=\"wp-block-heading\" id=\"lysine\">8. Lizin<\/h3>\n\n\n\n<p>Tako kot metionin je tudi<strong> <a href=\"https:\/\/gymbeam.si\/l-lysine-gymbeam.html\" target=\"_blank\" rel=\"noopener\">lizin<\/a> potreben za tvorbo <a href=\"https:\/\/gymbeam.si\/sredstvo-za-kurjenje-mascob-l-karnitin-gymbeam.html\" target=\"_blank\" rel=\"noopener\">karnitina<\/a><\/strong>, ki je prena\u0161alec ma\u0161\u010dobnih kislin (ma\u0161\u010dob) v celi\u010dne elektrarne (mitohondrije), kjer se pretvorijo v energijo. Lizin je pomemben tudi za absorpcijo <a href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kalcija<\/a>, ki je <strong>klju\u010dnega pomena za zdrave kosti<\/strong>. Glede na raziskave je povezan celo s proizvodnjo <strong>rastnega hormona<\/strong>, ki vpliva na izgradnjo mi\u0161i\u010dne mase. Verjetno je prav zato pogosto prisoten v prehranskih dopolnilih v kombinaciji z aminokislinami BCAA. Zanimivo je, da je v \u0161tevilnih \u0161tudijah pomagal ljudem s ponavljajo\u010dimi se <strong>herpesnimi ranami<\/strong> (herpes simplex) zmanj\u0161ati simptome in pogostost te ko\u017ene te\u017eave.. <span style=\"color: #ff6600\">[10, 37] <\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Neesencialne_aminokisline\"><\/span>2. Neesencialne aminokisline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot pove \u017ee ime, za va\u0161e telo niso ve\u010d nepogre\u0161ljive. <strong>Lahko jih proizvede iz esencialnih ali polesencialnih aminokislin ali glukoze<\/strong>. Vendar to ne zmanj\u0161uje njihovega pomena. Sodelujejo pri izgradnji telesnega tkiva in so vklju\u010dene tudi v najpomembnej\u0161e telesne funkcije, kot sta presnova vitaminov ali prebava. <span style=\"color: #ff6600\">[11] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V tem poglavju o neesencialnih aminokislinah boste prebrali o naslednjih aminokislinah:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#alanin\">Alanin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#asparaginska-kislina\">Asparaginska kislina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#asparagin\">Asparagin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#cistein\">Cistein<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#glutaminska-kislina\">Glutaminska kislina<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#prolin\">Prolin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#serin\">Serin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#glutamin\">Glutamin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#glicin\">Glicin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#tirozin\">Tirozin<\/a><\/div>\n<\/div>\n<\/div>\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\" id=\"alanine\">1.&nbsp;Alanin<\/h3>\n\n\n\n<p>Alanin je ena od najbolj raz\u0161irjenih aminokislin v skeletnih mi\u0161icah, kjer deluje tudi kot <strong>rezervni vir energije<\/strong>. Sodeluje tudi pri presnovi <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/vitamin-b\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>vitamina B6<\/strong><\/a> in glukoze. Tako pomaga <strong>vzdr\u017eevati normalno raven sladkorja (glukoze) v krvi<\/strong>. Nenazadnje sodeluje pri nastajanju belih krvnih celic, ki so pomembne za delovanje imunskega sistema.<span style=\"color: #ff6600\">&nbsp;[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg alanina obstaja tudi aminokislina <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>beta-alanin<\/strong><\/a>, ki je priljubljen dodatek med \u0161portniki. Za razliko od alanina v telesu ne tvori beljakovin, temve\u010d se skupaj s histidinom uporablja za sintezo <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/l-karnozin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>karnozina<\/strong><\/a>. Slednji pomaga <strong>zmanj\u0161ati zakisanost mi\u0161ic med intenzivno dejavnostjo<\/strong>, saj nase ve\u017ee vodikove ione, ki izhajajo iz mle\u010dne kisline (laktata), kar lahko na koncu privede do <strong>izbolj\u0161anja zmogljivosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o u\u010dinkih beta-alanina in njegovi uporabi si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/beta-alanin-in-njegova-uporaba-v-sportu\/\" target=\"_blank\" rel=\"noopener\">Beta alanin in njegova uporaba v \u0161portu<\/a><\/strong>.<\/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\" id=\"aspartic-acid\">2. Asparaginska kislina<\/h3>\n\n\n\n<p>Asparaginska kislina sodeluje pri pomembnih procesih v telesu, kot sta sinteza <strong>hormonov in delovanje \u017eiv\u010dnega sistema<\/strong>. V ionizirani obliki aspartata spada med ekscitatorne nevrotransmiterje, ki imajo stimulativne u\u010dinke na \u017eiv\u010dni sistem.<span style=\"color: #ff6600\"> [13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V prehranskih dopolnilih jo lahko najdete v obliki <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/daa\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>D-asparaginske kisline (DAA)<\/strong><\/a>. Slednja je povezana predvsem z u\u010dinki na <strong>raven testosterona in mo\u0161ko plodnost.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-1124x750.jpg\" alt=\"Kak\u0161ni so u\u010dinki DAA?\" class=\"wp-image-418486\" width=\"843\" height=\"563\" title=\"Kak\u0161ni so u\u010dinki DAA?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"asparagine\">3. Asparagin<\/h3>\n\n\n\n<p>Asparagin je aminokislina, ki nastane iz asparaginske kisline. Ima pomembno vlogo pri nastajanju glikoproteinov (beljakovin s priklju\u010denimi ogljikovimi hidrati) in <strong>se ve\u017ee na odve\u010dni amonijak, ki nastaja pri razgradnji beljakovin<\/strong>. Pomaga ga odplakniti iz telesa in tako prispeva k naravnemu razstrupljanju telesa.<span style=\"color: #ff6600\"> [15]<\/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\" id=\"cysteine\">4. Cistein<\/h3>\n\n\n\n<p>Cistein ima izjemno vsebnost \u017evepla, ki mu omogo\u010da tvorbo aminokisline <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/tavrin-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">taurine<\/a>. \u010ceprav ne slu\u017ei kot gradnik beljakovin, ima <strong>antioksidativne u\u010dinke<\/strong> in lahko vpliva tudi na proizvodnjo energije ali presnovo <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/kalcij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kalcium<\/a>. Poleg tega je cistein klju\u010dna sestavina antioksidanta glutationa. Zato lahko pomaga <strong>za\u0161\u010dititi celice pred oksidativnim stresom<\/strong>. V prehranskih dopolnilih ga najpogosteje najdemo v obliki <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/n-acetil-l-cistein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">N-acetil L-cisteina <\/a>(NAC). <span style=\"color: #ff6600\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"glutamic-acid\">5. Glutaminska kislina<\/h3>\n\n\n\n<p>Glutaminska kislina se v telesu nahaja predvsem v obliki <strong>glutamata<\/strong>. Je najpomembnej\u0161i <strong>vzburjevalni nevrotransmiter<\/strong> (aktivira \u017eiv\u010dni sistem). Poleg tega deluje na posebne okusne celice na jeziku in ustvarja dobro znani <strong>okus umami<\/strong>. Zato ga pogosto dodajamo \u017eivilom kot oja\u010devalec okusa. <span style=\"color: #ff6600\">[18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-1124x749.jpg\" alt=\"Kak\u0161ni so u\u010dinki glutamata?\" class=\"wp-image-418501\" width=\"843\" height=\"562\" title=\"Kak\u0161ni so u\u010dinki glutamata?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"proline\">6. Prolin<\/h3>\n\n\n\n<p>Prolin je pomemben za ohranjanje celi\u010dne celovitosti in delovanja. Skupaj z glicinom in hidroksiprolinom je ena od aminokislin, ki sestavljajo <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/hidroliziran-kolagen-runcollg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kolagen<\/strong><\/a>. Tako vpliva na ohranjanje zdravja <strong>ko\u017ee, sklepnega hrustanca<\/strong> ali tetiv. Povezan je tudi s pospe\u0161evanjem <strong>celjenja ran<\/strong>.<span style=\"color: #ff6600\">[19] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"serine\">7. Serin<\/h3>\n\n\n\n<p>Serin je v veliki koncentraciji prisoten v celi\u010dni steni in tako prispeva k <strong>ohranjanju celi\u010dne celovitosti<\/strong>. <strong>Pomemben je tudi za prebavo<\/strong>, saj tvori encim serinsko proteazo, ki pomaga razgraditi beljakovine na preprostej\u0161e (la\u017eje uporabne) delce, kot so dipeptidi, tripeptidi in posamezne aminokisline.<span style=\"color: #ff6600\">[20]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2021-07-30-at-19.25.50-1-749x1124.jpeg\" alt=\"Kak\u0161ni so u\u010dinki glutamina?\" class=\"wp-image-418516\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2021-07-30-at-19.25.50-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2021-07-30-at-19.25.50-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2021-07-30-at-19.25.50-1-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/WhatsApp-Image-2021-07-30-at-19.25.50-1.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"glutamine\">8. Glutamin<\/h3>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/glutamin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Glutamin<\/strong><\/a>&nbsp;je eden od najbolj pogostih amino kislin v \u010dlove\u0161kem telesu. V primerjavi z drugimi aminokislinami vsebuje dvakrat ve\u010d du\u0161ika, ki je osnova vseh beljakovinskih peptidnih vezi v tkivih. Nujno potreben je za tvorbo belih krvni\u010dk in citokinov, ki so <strong>del obrambnih mehanizmov va\u0161ega telesa (imunski odziv)<\/strong> na sovra\u017ene snovi. Je celo vir energije za nekatere celice imunskega sistema in \u010drevesne sluznice. Poleg tega pomaga ohranjati \u010drevesje nedotaknjeno in neprepustno. Zato se pogosto uporablja kot prehransko dopolnilo pri <strong>sindromu prepu\u0161\u010dajo\u010dega \u010drevesja<\/strong>.<span style=\"color: #ff6600\">&nbsp;[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato ga pogosto uporabljajo teka\u010di, kolesarji in drugi \u0161portniki, ki trenirajo ve\u010d ur in \u017eelijo zagotoviti, da v telesu ohranijo optimalno koli\u010dino teh aminokislin. <span style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o u\u010dinkih glutamina si lahko preberete v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/\" target=\"_blank\" rel=\"noopener\">Glutamin je bistvenega pomena za \u0161portnike.<\/a><\/strong>\n\nLearn more about the effects of glutamine in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/glutamin-je-bistvenega-pomena-za-sportnike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Glutamine Is Essential for Athletes.<\/strong><\/a><\/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\" id=\"glycine\">9. Glicin<\/h3>\n\n\n\n<p>Iz <a href=\"https:\/\/gymbeam.cz\/glycin-gymbeam.html\" target=\"_blank\" rel=\"noopener\">glicina<\/a> v telesu nastajajo pomembne spojine, kot sta <a href=\"https:\/\/gymbeam.si\/glutation-gymbeam.html\" target=\"_blank\" rel=\"noopener\">glutation<\/a> ali kreatin. Deluje tudi kot nevrotransmiter in je sestavni del kolagena. Zaradi svojih lastnosti je povezan predvsem z <strong>zdravjem sklepov<\/strong>. Glede na \u0161tudije lahko njegovo dodajanje pripomore tudi k <strong><a href=\"https:\/\/gymbeam.cz\/glycin-gymbeam.html\">izbolj\u0161anju spanja<\/a><\/strong>. Pove\u010dan vnos se v\u010dasih priporo\u010da med nose\u010dnostjo. <span style=\"color: #ff6600\">[24]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tyrosine\">10. Tirozin<\/h3>\n\n\n\n<p>Va\u0161e telo lahko iz fenilalanina tvori <a href=\"https:\/\/gymbeam.si\/tirozin-gymbeam.html\" target=\"_blank\" rel=\"noopener\">tirozin<\/a>. Ta ima poseben vpliv na <strong>delovanje mo\u017eganov<\/strong>, saj tvori nevrotransmiterje, kot so dopamin, adrenalin in noradrenalin, ki vam pomagajo <strong>obvladovati stresne situacije<\/strong>. Vendar so v \u010dasu psihi\u010dno in fizi\u010dno zahtevnih obdobij njihove potrebe ve\u010dje, zato se pove\u010dajo tudi zahteve po vnosu tirozina. Poleg tega iz te aminokisline nastajajo tudi <strong>hormoni \u0161\u010ditnice<\/strong>.&nbsp;<span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pogojno_esencialne_aminokisline\"><\/span>3. Pogojno esencialne aminokisline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Te aminokisline v normalnih pogojih niso esencialne. Vendar se lahko zgodi, da <strong>postanejo nujno potrebne in jih je treba dopolniti.<\/strong> To se zgodi zlasti v obdobju rasti, med nose\u010dnostjo, med velikim stresom, med napornimi \u0161portnimi dejavnostmi ali po po\u0161kodbah. Teh snovi pa lahko primanjkuje tudi med dolgotrajnim upo\u0161tevanjem nizkoenergijske prehrane ali neustreznim prehranjevanjem (podhranjenost).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">V tem poglavju o pogojno esencialnih aminokislinah boste prebrali o naslednjih aminokislinah:<\/h3>\n\n\n\n<div class=\"wp-block-group is-layout-flex wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#arginin\">Arginin<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button is-style-fill\"><a class=\"wp-block-button__link\" href=\"#histidin\">Histidin<\/a><\/div>\n<\/div>\n<\/div>\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\" id=\"arginine\">1.&nbsp;Arginin<\/h3>\n\n\n\n<p>Du\u0161ikov oksid (NO) nastaja v telesu iz <a href=\"https:\/\/gymbeam.si\/arginin\" target=\"_blank\" rel=\"noopener\">arginina<\/a>, ki je signalna molekula za \u0161irjenje krvnih \u017eil (vazodilatacija). Zaradi vazodilatacijskega u\u010dinka lahko pove\u010da pretok krvi v mi\u0161ice, kar lahko povzro\u010di <strong>bolj\u0161o oskrbo mi\u0161ic s kisikom in hranilnimi snovmi<\/strong>. S tem lahko vpliva na krvni tlak ali obnovo mi\u0161ic. V obliki prehranskih dopolnil je \u0161e posebej priljubljen pri \u0161portnikih pred treningom. Vpliv na \u0161irjenje krvnih \u017eil in bolj\u0161i pretok krvi pa je tudi razlog, da se arginin dodaja tudi <strong>prehranskim dopolnilom za spodbujanje erekcije<\/strong>. Ne smemo pa pozabiti, da je tako kot glicin in metionin v telesu potreben za sintezo kreatina.<span style=\"color: #ff6600\"> [21-22] <\/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\" id=\"histidine\">2. Histidin<\/h3>\n\n\n\n<p>Histidin je <strong>predhodnik histamina<\/strong>, ki je v telesu klju\u010den za spro\u017eitev alergijske reakcije. Iz njega nastaja tudi \u017ee omenjeni <strong>karnozin<\/strong>. Je pogojno esencialen, saj ga telo v otro\u0161tvu ne more proizvajati. Enako velja za ljudi z uremijo (uremi\u010dnim sindromom), naravna proizvodnja histamina v telesu pa se lahko s starostjo zmanj\u0161a.<span style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vsaka od zgoraj navedenih dvajsetih aminokislin ima torej v telesu posebno funkcijo. Nikakor nismo omenili vseh procesov, v katerih te snovi sodelujejo. Gotovo pa je, da so <strong>vse brez izjeme potrebne za ohranjanje zdravja<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/DSC07759-1124x739.jpeg\" alt=\"Kak\u0161ni so u\u010dinki histidina?\" class=\"wp-image-418535\" width=\"843\" height=\"554\" title=\"Kak\u0161ni so u\u010dinki histidina?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC07759-1124x739.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC07759-400x263.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC07759-1536x1010.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC07759.jpeg 2040w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ali_lahko_aminokisline_povecajo_sportno_zmogljivost\"><\/span>Ali lahko aminokisline pove\u010dajo \u0161portno zmogljivost?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za nekatere aminokisline smo \u017ee omenili njihov mo\u017een vpliv na mi\u0161i\u010dno maso, presnovo energije ali oskrbo mi\u0161ic s kisikom. Zdaj si bomo ogledali <strong><a href=\"https:\/\/gymbeam.si\/bcaa-4-1-1-instant-gymbeam.html\" target=\"_blank\" rel=\"noopener\">BCAA<\/a>, <a href=\"https:\/\/gymbeam.si\/glutamin\" target=\"_blank\" rel=\"noopener\">glutamin<\/a> in <a href=\"https:\/\/gymbeam.si\/arginine-a-k-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">arginin<\/a> ter preverili, kaj o njih pravijo \u0161tudije v povezavi s \u0161portom<\/strong>.<\/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\">1. BCAA lahko prispevajo k rasti mi\u0161ic<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Levcin, izolevcin in valin <strong>prepre\u010dujejo izgubo (razgradnjo) mi\u0161i\u010dne mase<\/strong> med naporno vadbo.<\/li><li>Med vzdr\u017eljivostnimi dejavnostmi pa lahko slu\u017eijo kot <strong>vir energije<\/strong>, zaradi \u010desar se prihranijo zaloge glikogena in podalj\u0161a zmogljivost.<\/li><li>Med vadbo lahko pomagajo odlo\u017eiti <strong>utrujenost in zmanj\u0161ajo ob\u010dutek napora.<\/strong><\/li><li>Po treningu mo\u010di lahko <strong>podpirajo anaboli\u010dne procese<\/strong>, povezane z obnovo in rastjo mi\u0161i\u010dnih vlaken.<\/li><li>Glede na \u0161tudije ima levcin najve\u010dji u\u010dinek na sintezo mi\u0161i\u010dnih beljakovin (MPS) ali proces nastajanja mi\u0161i\u010dne mase. <\/li><li>Za obnovo in rast mi\u0161ic pa je naju\u010dinkovitej\u0161e, \u010de po treningu <strong>zau\u017eijete zadostno koli\u010dino vseh esencialnih aminokislin<\/strong>. Najbolje v obliki <a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener\">beljakovin<\/a>, ki jih lahko nato obogatite z aminokislinami BCAA ali samo z levcinom, da pove\u010date potencial. <span style=\"color: #ff6600\">[27]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je va\u0161 cilj rast mi\u0161ic, ne smete zamuditi na\u0161ega \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" target=\"_blank\" rel=\"noopener\">10 nasvetov o prehrani in treningu za maksimalno rast mi\u0161ic.<\/a><\/strong>\n\n.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-899x1124.jpeg\" alt=\"Glutamin in \u0161portna zmogljivost\" class=\"wp-image-418550\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/DSC-1519-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Glutamin lahko spodbuja uporabo zalog ogljikovih hidratov glikogena.<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Glutamin je vir energije za nekatere celice <strong>imunskega sistema<\/strong>, ki so med dolgotrajnimi dejavnostmi zelo obremenjene. Njegov vnos bi tako lahko pripomogel k ohranjanju imunskih funkcij med zahtevno vadbo. Vendar pa so rezultati \u0161tudij o vplivu glutamina na odpornost pri \u0161portnikih \u0161e nejasni in na potrditev tega u\u010dinka je treba \u0161e po\u010dakati.<\/li><li>Glutamin lahko <strong>spodbuja tudi porabo mi\u0161i\u010dnega glikogena kot vira energije<\/strong>, kar vodi k dalj\u0161emu ohranjanju zmogljivosti in upo\u010dasnjuje utrujenost. <span style=\"color: #ff6600\">[28]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se ukvarjate z vzdr\u017eljivostnimi \u0161porti in vas zanima, katera druga dopolnila bi lahko pripomogla k va\u0161i zmogljivosti, si oglejte na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\" target=\"_blank\" rel=\"noopener\">11 najbolj\u0161ih dopolnil za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Arginin lahko pomaga pri razgradnji laktata v mi\u0161icah<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Dodajanje arginina pred vadbo lahko povzro\u010di <strong>manj\u0161o tvorbo mle\u010dne kisline (laktata) v mi\u0161icah<\/strong>, kar se lahko odra\u017ea v bolj\u0161ih rezultatih tudi med intenzivno vadbo. Ugotovljeno je bilo tudi, da prispeva k <strong>u\u010dinkovitej\u0161i obnovi kreatina<\/strong> in s tem energije v obliki ATP. <span style=\"color: #ff6600\">[29]<\/span><\/li><li>Arginin je <strong>pozitivno vplival tudi na raven VO2max pri \u0161portnikih<\/strong>, ki je eden od kazalnikov \u0161portne zmogljivosti. <span style=\"color: #ff6600\">[30]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>\u010ce vas zanimajo drugi zanimivi u\u010dinki arginina, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\" target=\"_blank\" rel=\"noopener\"><strong>Arginin in njegovih 8 dokazanih koristi za zdravje in \u0161portnike.<\/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=\"Kako_dopolniti_aminokisline\"><\/span>Kako dopolniti aminokisline?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aminokisline so <strong>osnovni del na\u0161e prehrane<\/strong>. Najdete jih predvsem v \u017eivilih z ve\u010djim dele\u017eem<a href=\"https:\/\/gymbeam.si\/blog\/kako-v-prehrano-pretihotapiti-vec-beljakovin\/\" target=\"_blank\" rel=\"noopener\"> beljakovin<\/a>. Kakovost teh virov je odvisna od tega, ali vsebujejo vse esencialne aminokisline v optimalnem razmerju. Vnos aminokislinskih kislin lahko pove\u010date tudi z jemanjem prehranskih dopolnil.<\/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\">1. Popolni viri aminokislin<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Vsebujejo esencialne aminokisline v optimalnih koli\u010dinah in razmerjih.<\/li><li>To so predvsem \u017eivila \u017eivalskega izvora, kot so meso, <a href=\"https:\/\/gymbeam.si\/ribe\" target=\"_blank\" rel=\"noopener\">ribe<\/a>, <a href=\"https:\/\/gymbeam.si\/jajca\" target=\"_blank\" rel=\"noopener\">jajca<\/a>, mle\u010dni izdelki ali <a href=\"https:\/\/gymbeam.si\/sirotkin-whey-protein\" target=\"_blank\" rel=\"noopener\">sirotkine beljakovine<\/a>.<\/li><li>Nekateri rastlinski viri, kot je soja (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>,&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a>), <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/bio-cicerika-pripravljeno-za-uzivanje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u010di\u010derika<\/a> ali <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/crna-kvinoja-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kvinoja<\/a> se jim lahko pribli\u017eajo.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za dodatne vire beljakovin si oglejte \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" target=\"_blank\" rel=\"noopener\">\u017divila, s katerimi lahko prehrani enostavno dodate beljakovine.<\/a><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-1124x749.jpg\" alt=\"Katera \u017eivila vsebujejo aminokisline?\" class=\"wp-image-418565\" width=\"843\" height=\"562\" title=\"Katera \u017eivila vsebujejo aminokisline?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Nepopolni viri aminokislin<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Nimajo uravnote\u017eene koli\u010dine esencialnih aminokislin, kar zmanj\u0161uje njihovo kakovost. <\/li><li>Nepopolni viri so <strong>le\u010da, grah, ri\u017e ali <a href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noopener\">ore\u0161\u010dki<\/a><\/strong> in ve\u010dina drugih rastlinskih \u017eivil.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi v rastlinski hrani lahko najdete vse esencialne aminokisline, vendar pogosto ne v zadostnih koli\u010dinah, da bi zadovoljili vse potrebe va\u0161ega telesa. Te manjkajo\u010de aminokisline imenujemo <strong>omejujo\u010de aminokisline.<\/strong> Na sre\u010do v vsaki skupini rastlinskih \u017eivil primanjkuje razli\u010dnih aminokislin, zato se lahko z ustreznim kombiniranjem rastlinskih virov tega pomanjkanja skoraj znebite. V \u017eitih na primer primanjkuje aminokisline lizin, v stro\u010dnicah pa metionin. Z njihovim kombiniranjem se pribli\u017eate kakovosti \u017eivalskih beljakovin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas zanima, katera rastlinska \u017eivila so bogata z beljakovinami, preberite na\u0161 \u010dlanek <strong><a href=\"https:\/\/gymbeam.si\/blog\/kateri-so-najboljsi-rastlinski-viri-beljakovin-in-zakaj-bi-jih-morali-vkljuciti-v-svojo-prehrano\/\" target=\"_blank\" rel=\"noopener\">Kateri so najbolj\u0161i viri rastlinskih beljakovin in zakaj jih vklju\u010diti v prehrano?<\/a><\/strong><\/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\">Omejujo\u010de aminokisline v rastlinskih \u017eivilih<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Vir<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Omejujo\u010de aminokisline<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">S kak\u0161nimi \u017eivili jih lahko kombinirate, da bi nadomestili omejujo\u010de aminokisline?<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/zitarice-in-musli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u017dita<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">stro\u010dnice<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/strocnice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Stro\u010dnice<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">metionin<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u017eita, ore\u0161\u010dki, semena<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/orescki-in-semena\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Ore\u0161\u010dki in semena<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">stro\u010dnice<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[42]<\/span><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Kako dopolniti aminokisline?<\/h3>\n\n\n\n<p>Vnos aminokislin lahko pove\u010date tudi z bolj koncentriranimi dodatki. Izbirate lahko med aminokislinami z eno ali ve\u010d sestavinami. Najpogosteje so na voljo <strong>v obliki <a href=\"https:\/\/gymbeam.si\/amino-beast-beastpink.html\" target=\"_blank\" rel=\"noopener\">topnega prahu<\/a>, <a href=\"https:\/\/gymbeam.si\/bcaa-1500-lysine-300-tab-gymbeam.html\" target=\"_blank\" rel=\"noopener\">tablet<\/a> ali <a href=\"https:\/\/gymbeam.si\/tirozin-gymbeam.html\" target=\"_blank\" rel=\"noopener\">kapsul<\/a><\/strong>.<\/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\">1. Enoveri\u017ene aminokisline<\/h3>\n\n\n\n<p>\u010ce \u017eelite pove\u010dati vnos le nekaterih aminokislin, lahko poskusite z dodatkom iz ene sestavine. Lahko pa uporabite tudi ve\u010d dodatkov, da dobite kompleksen izdelek v skladu s svojimi potrebami. Kak\u0161en je priporo\u010den vnos najpogosteje uporabljenih aminokislin? <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Arginin v koli\u010dini 3-6 g pred vadbo.<\/strong> Ve\u010d kot 10 g naenkrat lahko povzro\u010di prebavne te\u017eave, zato je ve\u010djo koli\u010dino bolje razdeliti v ve\u010d dnevnih odmerkov.<span style=\"color: #ff6600\">[31]<\/span><\/li><li><strong>Glutamin v obliki l-glutamina v odmerku 5 g na dan. <\/strong><span style=\"color: #ff6600\">[32]<\/span><\/li><li><strong>Levcin v odmerku 2-5 g<\/strong> samostojno, ob obroku s pomanjkanjem te aminokisline ali kot del napitka po vadbi za pove\u010danje anaboli\u010dnega potenciala.<span style=\"color: #ff6600\"> [33]<\/span><\/li><li><strong>Cistein v obliki N-acetil L-cisteina v razponu 600-1800 mg. <\/strong><span style=\"color: #ff6600\">[34]<\/span><\/li><li><strong>Asparaginska kislina v obliki D-asparaginske kisline v dnevnem odmerku 2000-3000 mg<\/strong>. <span style=\"color: #ff6600\">[35]<\/span><\/li><li><strong>Lizin se jemlje v odmerku do 2 g na dan<\/strong>, razdeljenem na ve\u010d odmerkov z obroki. Ta koli\u010dina je priporo\u010dljiva za ljudi, pri katerih se pogosto pojavljajo herpesne rane (herpes simpleks). <span style=\"color: #ff6600\">[37]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-1124x750.jpg\" alt=\"Kako jemati aminokisline?\" class=\"wp-image-418580\" width=\"843\" height=\"563\" title=\"Kako jemati aminokisline?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Kompleksne aminokisline<\/h3>\n\n\n\n<p>V kompleksnih izdelkih, ki vsebujejo aminokisline, boste najpogosteje na\u0161li BCAA ali osem esencialnih aminokislin, ki so v\u010dasih dopolnjene z neesencialnimi aminokislinami in drugimi snovmi. Primer je izdelek <a href=\"https:\/\/gymbeam.com\/proamino-390-g-gymbeam.html\" target=\"_blank\" rel=\"noopener\">ProAMINO<\/a>, ki vsebuje devet aminokislin, kofein ter izvle\u010dke iz zelenega \u010daja in kave. Po drugi strani pa izdelek <a href=\"https:\/\/gymbeam.si\/proamino-stim-free-gymbeam.html\" target=\"_blank\" rel=\"noopener\">ProAMINO Stim-free<\/a> ne vsebuje po\u017eivil, vendar je v njegovi formuli \u0161est vitaminov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>BCAA obi\u010dajno zau\u017eijemo v odmerku 20 g<\/strong>, pri \u010demer je pomembna informacija, da mora vsebovati ve\u010dje razmerje levcina v primerjavi z izolevcinom in valinom, na primer 4:1:1 v korist levcina.<span style=\"color: #ff6600\"> [36]<\/span><\/li><li>Priporo\u010den odmerek esencialnih aminokislin je 10-12 g.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-1124x749.jpg\" alt=\"Kako jemati BCAA?\" class=\"wp-image-418595\" width=\"843\" height=\"562\" title=\"Kako jemati BCAA?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ali imajo aminokisline kak\u0161ne stranske u\u010dinke?<\/h3>\n\n\n\n<p>\u010ce aminokislinske dodatke jemljete v razumnih koli\u010dinah in v skladu z navodili na etiketi, se ne\u017eeleni u\u010dinki ne bi smeli pojaviti. <strong>Ti se bodo pojavili le v izjemnih primerih<\/strong> in pri ljudeh, ki so preob\u010dutljivi ali alergi\u010dni na vsebovane sestavine. Vendar pa se ob pretiranem u\u017eivanju lahko pojavijo bole\u010dine v trebuhu in prebavne motnje. Ne pozabite, da je to le prehransko dopolnilo, <strong>zato mora biti osnova za vnos aminokislin raznolika prehrana, bogata z beljakovinami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_si_morate_zapomniti\"><\/span>Kaj si morate zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iz dana\u0161njega \u010dlanka ste izvedeli, da aminokisline niso le material za gradnjo mi\u0161i\u010dne mase. V telesu iz njih nastajajo pomembni encimi, hormoni ali nevrotransmiterji, brez katerih bi va\u0161e telo le ste\u017eka pravilno delovalo. Sodelujejo pri ohranjanju zdrave ko\u017ee, sklepov in celotnega gibalnega sistema. <strong>Uporabljajo se tudi, kadar je treba kaj v telesu popraviti ali pozdraviti.<\/strong> Zato je pomembno, da poskrbite za njihov ustrezen vnos, zlasti esencialnih, s prehrano ali s prehranskimi dopolnili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vam je bil na\u0161 \u010dlanek v\u0161e\u010d in se vam je zdel pou\u010den, ga delite s svojimi prijatelji, ki bi radi izvedeli ve\u010d o zanimivih u\u010dinkih aminokislin.<\/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\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino Acids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tEAA\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>Koliko in katere aminokisline potrebujete za optimalno delovanje telesa? V tem \u010dlanku boste izvedeli tudi, kak\u0161en vpliv imajo aminokisline na \u0161portno zmogljivost in katera \u017eivila so najbogatej\u0161a s temi snovmi. <\/p>\n","protected":false},"author":129,"featured_media":418421,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6219,6279,6507,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-420491","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-aminokisline","9":"tag-beljakovine","10":"tag-prehranska-dopolnila","11":"tag-zdravje","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>Aminokisline: razvrstitev, funkcije v telesu, vpliv na \u0161portno zmogljivost in najbolj\u0161i viri - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj so aminokisline? 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