{"id":420566,"date":"2023-02-13T14:21:49","date_gmt":"2023-02-13T13:21:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=420566"},"modified":"2024-05-30T14:44:18","modified_gmt":"2024-05-30T12:44:18","slug":"aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/","title":{"rendered":"Aminosavak: oszt\u00e1lyoz\u00e1suk, funkci\u00f3juk a testben, hat\u00e1suk a sportteljes\u00edtm\u00e9nyre \u00e9s a legjobb forr\u00e1saik"},"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\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/#Mik_azok_az_aminosavak\" title=\"Mik azok az aminosavak?\">Mik azok az aminosavak?<\/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\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/#Az_aminosavak_osztalyozasa_es_funkciojuk_a_szervezetben\" title=\"Az aminosavak oszt\u00e1lyoz\u00e1sa \u00e9s funkci\u00f3juk a szervezetben\">Az aminosavak oszt\u00e1lyoz\u00e1sa \u00e9s funkci\u00f3juk a szervezetben<\/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\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/#1_Esszencialis_aminosavak_EAA\" title=\"1. Esszenci\u00e1lis aminosavak (EAA)\">1. Esszenci\u00e1lis aminosavak (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.hu\/blog\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/#2_Nem_esszencialis_aminosavak\" title=\"2. Nem esszenci\u00e1lis aminosavak\">2. Nem esszenci\u00e1lis aminosavak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hu\/blog\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/#3_Felig_esszencialis_aminosavak\" title=\"3. F\u00e9lig esszenci\u00e1lis aminosavak\">3. F\u00e9lig esszenci\u00e1lis aminosavak<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hu\/blog\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/#Javithatjak_az_aminosavak_a_sportteljesitmenyt\" title=\"Jav\u00edthatj\u00e1k az aminosavak a sportteljes\u00edtm\u00e9nyt?\">Jav\u00edthatj\u00e1k az aminosavak a sportteljes\u00edtm\u00e9nyt?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/#Hogyan_potoljuk_az_aminosavakat\" title=\"Hogyan p\u00f3toljuk az aminosavakat?\">Hogyan p\u00f3toljuk az aminosavakat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hu\/blog\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/#Mire_erdemes_mindebbol_emlekezned\" title=\"Mire \u00e9rdemes mindebb\u0151l eml\u00e9kezned?\">Mire \u00e9rdemes mindebb\u0151l eml\u00e9kezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Az aminosavak els\u0151sorban a feh\u00e9rj\u00e9k \u00e9p\u00edt\u0151k\u00f6vei, de sz\u00e1mos funkci\u00f3juk van a szervezetben. Aminosavak n\u00e9lk\u00fcl m\u00e9g a legalapvet\u0151bb folyamatok sem m\u0171k\u00f6dn\u00e9nek megfelel\u0151en, mint az em\u00e9szt\u00e9s vagy az <strong>immunv\u00e9delem. <\/strong>P\u00e9lda erre a glutamin, amely t\u00f6bbek k\u00f6z\u00f6tt a b\u00e9lny\u00e1lkah\u00e1rtya egyes sejtjei \u00e9s az immunrendszer energiaforr\u00e1sak\u00e9nt szolg\u00e1l. A BCAA-kkal vagy az argininnel egy\u00fctt n\u00e9pszer\u0171 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k a sportol\u00f3k k\u00f6r\u00e9ben. A mai cikk\u00fcnkben elolvashatod az \u00f6sszes fontos dolgot, amit valaha is tudni akart\u00e1l az aminosavakr\u00f3l, bele\u00e9rtve a sportteljes\u00edtm\u00e9nyre gyakorolt \u200b\u200bhat\u00e1sukat.<\/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=\"Mik_azok_az_aminosavak\"><\/span>Mik azok az aminosavak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az aminosavak (AA-k) azok az <strong>\u00e9p\u00edt\u0151k\u00f6vek, amelyekb\u0151l peptidek, majd feh\u00e9rje k\u00e9pz\u0151dik. <\/strong>T\u00f6bb ezer k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpus\u00fa aminosav l\u00e9tezik. Az egyes aminosavak \u00f6sszekapcsol\u00e1s\u00e1t \u00fagy k\u00e9pzelheted el egyszer\u0171en, mint egyfajta Lego \u00e9p\u00edt\u0151kock\u00e1kat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Minden Lego \u00e9p\u00edt\u0151kocka k\u00fcl\u00f6nb\u00f6z\u0151 alak\u00fa, sz\u00edn\u0171 \u00e9s m\u00e9ret\u0171 lehet. Ha \u0171rhaj\u00f3t akarsz \u00e9p\u00edteni, akkor a megfelel\u0151 helyre kell elhelyezned bizonyos Lego \u00e9p\u00edt\u0151kock\u00e1kat. Egy kis fant\u00e1zi\u00e1val ugyanezeket az \u00e9p\u00edt\u0151kock\u00e1kat&nbsp;haszn\u00e1lhatod egy h\u00e1z vagy ak\u00e1r egy aut\u00f3 \u00e9p\u00edt\u00e9s\u00e9hez is. Minden az elhelyez\u00e9sen m\u00falik. Ugyanez vonatkozik az aminosavakra is. <strong>A sorrendt\u0151l \u00e9s a kapcsol\u00f3d\u00e1suk m\u00f3dj\u00e1t\u00f3l f\u00fcgg\u0151en egy meghat\u00e1rozott t\u00edpus\u00fa feh\u00e9rje k\u00e9pz\u0151dik.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha a k\u00e9mia volt az egyik kedvenc tant\u00e1rgyad, val\u00f3sz\u00edn\u0171leg most azon t\u00f6prengesz, hogy<strong> mi az aminosavak k\u00e9plete. <\/strong>Minden AA molekula egy karboxilcsoportot (COO) \u00e9s egy amincsoportot (NH2) tartalmaz. Innen sz\u00e1rmazik az aminosav elnevez\u00e9s.<span style=\"color: #ff6600\">&nbsp;[1]<\/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.cz\/blog\/wp-content\/uploads\/2023\/01\/image00004-1124x749.jpeg\" alt=\"Mik azok az aminosavak?\" class=\"wp-image-418426\" style=\"width:843px;height:562px\" title=\"Mik azok az aminosavak?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Az_aminosavak_osztalyozasa_es_funkciojuk_a_szervezetben\"><\/span>Az aminosavak oszt\u00e1lyoz\u00e1sa \u00e9s funkci\u00f3juk a szervezetben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u00d6sszesen h\u00faszf\u00e9le aminosav l\u00e9tezik,<\/strong> amelyekre a szervezetnek sz\u00fcks\u00e9ge van a testsz\u00f6vetek fel\u00e9p\u00edt\u00e9s\u00e9hez \u00e9s helyre\u00e1ll\u00edt\u00e1s\u00e1hoz, a t\u00e1panyagok felsz\u00edv\u00f3d\u00e1s\u00e1hoz \u00e9s egy\u00e9b, az eg\u00e9szs\u00e9ghez sz\u00fcks\u00e9ges folyamatokhoz. N\u00e9h\u00e1nyat t\u00e1pl\u00e1l\u00e9kkal kell bevinned, m\u00e1sokat a szervezet maga is k\u00e9pes el\u0151\u00e1ll\u00edtani, \u00e9s vannak olyan aminosavak is, amelyeket csak bizonyos \u00e9letszakaszokban kell p\u00f3tolni. Ennek megfelel\u0151en esszenci\u00e1lis, nem esszenci\u00e1lis \u00e9s f\u00e9lig esszenci\u00e1lis kateg\u00f3ri\u00e1kba sorolhat\u00f3k. <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\">Mi a k\u00fcl\u00f6nbs\u00e9g az aminosavak L \u00e9s D form\u00e1ja k\u00f6z\u00f6tt?<\/h3>\n\n\n\n<p>Az aminosavak \u00e1ltal\u00e1ban L vagy D form\u00e1ban tal\u00e1lhat\u00f3k meg a term\u00e9szetben. P\u00e9lda erre az L-leucin, amely a D-leucin t\u00fck\u00f6rk\u00e9pe. Ellent\u00e9tes helyzet\u0171 aminocsoportjuk van, amely befoly\u00e1solja a szervezetben val\u00f3 felhaszn\u00e1l\u00e1sukat. <strong>Csak az aminosavak L-form\u00e1ja<\/strong> hasznos, amelyb\u0151l feh\u00e9rje \u00e9s egy\u00e9b sz\u00fcks\u00e9ges anyagok k\u00e9pz\u0151dnek.&nbsp;<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_Esszencialis_aminosavak_EAA\"><\/span>1. Esszenci\u00e1lis aminosavak (EAA)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezen aminosavak n\u00e9lk\u00fcl a szervezet gyakorlatilag nem tud m\u0171k\u00f6dni. \u00d6nmag\u00e1ban nem tudja el\u0151\u00e1ll\u00edtani \u0151ket, ez\u00e9rt <strong>az \u00e9trendb\u0151l \u00e9s t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kb\u0151l val\u00f3 bevitel\u00fckt\u0151l f\u00fcgg. <\/strong>\u00d6sszesen <strong>nyolc <a href=\"https:\/\/gymbeam.hu\/eaa\" target=\"_blank\" aria-label=\"esszenci\u00e1lis aminosav (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">esszenci\u00e1lis aminosav<\/a><\/strong><span style=\"text-align: inherit\"> (EAA) l\u00e9tezik, amelyeket a szervezet izomregener\u00e1ci\u00f3ra, izomt\u00f6megk\u00e9pz\u00e9sre, hormonszint\u00e9zisre, neurotranszmitter szint\u00e9zisre haszn\u00e1l fel, illetve <strong>n\u00e9h\u00e1ny nem esszenci\u00e1lis aminosavat is termel bel\u0151l\u00fck.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u00e9ha a hisztidin is felker\u00fcl a list\u00e1ra, de csak gyermekkorban tartj\u00e1k esszenci\u00e1lis aminosavnak. Feln\u0151ttkorban m\u00e1r a szervezet\u00fcnk is k\u00e9pes maga el\u0151\u00e1ll\u00edtani, \u00edgy a f\u00e9lig esszenci\u00e1lis aminosavak k\u00f6z\u00e9 sorolhatjuk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ebben az esszenci\u00e1lis aminosavakr\u00f3l sz\u00f3l\u00f3 r\u00e9szben a k\u00f6vetkez\u0151 AA-kr\u00f3l olvashatsz:<\/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 wp-element-button\" href=\"#leucin\">Leucin<\/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 wp-element-button\" 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 wp-element-button\" href=\"#izoleucin\">Izoleucin<\/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 wp-element-button\" 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 wp-element-button\" 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 wp-element-button\" 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 wp-element-button\" href=\"#triptof\u00e1n\">Triptof\u00e1n<\/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 wp-element-button\" 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. Leucin<\/h3>\n\n\n\n<p>A <strong><a href=\"https:\/\/gymbeam.hu\/l-leucin-gymbeam.html\" target=\"_blank\" aria-label=\"leucin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a><\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/l-leucine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>&nbsp;<\/strong><\/a>az els\u0151 az el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak tri\u00f3j\u00e1b\u00f3l, amelyeket val\u00f3sz\u00edn\u0171leg <a href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><span style=\"text-align: inherit\"> (el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak) n\u00e9ven ismersz. <span class=\"\">Ezek adj\u00e1k a szervezet \u00f6sszes esszenci\u00e1lis aminosav\u00e1nak k\u00f6r\u00fclbel\u00fcl 35%-\u00e1t. <\/span>Leggyakrabban az<strong> izomt\u00f6meg v\u00e9delm\u00e9vel <\/strong>szokt\u00e1k \u00f6sszef\u00fcgg\u00e9sbe hozni<strong>&nbsp;edz\u00e9s k\u00f6zben. <\/strong>\u00c9s ehhez a leucinnak van legink\u00e1bb k\u00f6ze. Tanulm\u00e1nyok szerint k\u00e9pes aktiv\u00e1lni az<strong> mTOR <\/strong>(Mammalian Target of Rapamycin) jel\u00e1tviteli \u00fatvonalat, amely a <strong>sejtn\u00f6veked\u00e9ssel<\/strong> (izomn\u00f6veked\u00e9s \u00e9s anabolikus folyamatok) \u00e9s az izomfeh\u00e9rje<strong> MPS<\/strong>-sel (izomfeh\u00e9rje-szint\u00e9zis) kapcsolatos folyamatok kezdet\u00e9n vesz r\u00e9szt. <\/span><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<p>Ha t\u00f6bbet szeretn\u00e9l megtudni a leucin egy\u00e9b \u00e9rdekes hat\u00e1sair\u00f3l, akkor ezeket megtal\u00e1lhatod <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-leucin-jotekony-hatasa-az-izomnovekedesre-es-a-regeneraciora-nezve\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A leucin izomn\u00f6veked\u00e9sre \u00e9s -helyre\u00e1ll\u00edt\u00e1sra gyakorolt \u200b\u200bhat\u00e1sa<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/1631023103371-1124x750.jpg\" alt=\"Milyen hat\u00e1sokkal b\u00edr a leucin?\" class=\"wp-image-418441\" style=\"width:843px;height:563px\" title=\"Milyen hat\u00e1sokkal b\u00edr a leucin?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"valine\">2.&nbsp;Valin<\/h3>\n\n\n\n<p><span class=\"goog-text-highlight\">A valin a BCAA-k m\u00e1sodik k\u00e9pvisel\u0151je, amely a szervezet legalapvet\u0151bb folyamataiban is r\u00e9szt vesz. <\/span>Ide tartozik <strong>az energiatermel\u00e9s, az izomt\u00f6meg v\u00e9delme a leboml\u00e1st\u00f3l<\/strong> (katabolizmus) az energiahi\u00e1ny sor\u00e1n \u00e9s az izomn\u00f6veked\u00e9s. Tanulm\u00e1nyok szerint azonban a dendritikus sejtek m\u0171k\u00f6d\u00e9s\u00e9t is t\u00e1mogathatja, amelyek az <strong>immunit\u00e1s fontos l\u00e1ncszemei.&nbsp;<\/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.&nbsp;Izoleucin<\/h3>\n\n\n\n<p><span class=\"goog-text-highlight\">Az izoleucin a BCAA csal\u00e1d harmadik tagja, \u00e9s rokonaihoz hasonl\u00f3an az izomt\u00f6meg v\u00e9delm\u00e9vel \u00e9s n\u00f6veked\u00e9s\u00e9vel, valamint az energiaanyagcser\u00e9vel kapcsolatos. <\/span><strong>Antikatabolikus hat\u00e1ssal<\/strong> rendelkezik, \u00edgy hozz\u00e1j\u00e1rulhat az izmok meg\u00f3v\u00e1s\u00e1hoz a le\u00e9p\u00fcl\u00e9st\u0151l (hogy energiaforr\u00e1sk\u00e9nt haszn\u00e1lja fel a szervezet). Tal\u00e1n e m\u00f6g\u00f6tt az a k\u00e9pess\u00e9ge \u00e1ll, hogy n\u00f6veli a <strong>gl\u00fck\u00f3z energiaforr\u00e1sk\u00e9nt<\/strong> val\u00f3 felhaszn\u00e1l\u00e1s\u00e1t edz\u00e9s k\u00f6zben.&nbsp;<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>A kutat\u00e1sok azt is kimutatt\u00e1k, hogy hozz\u00e1j\u00e1rul az <strong>immunrendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9hez, <\/strong>p\u00e9ld\u00e1ul a v\u00e9d\u0151peptidek (\u03b2-defenzinek) aktiv\u00e1l\u00e1sa r\u00e9v\u00e9n. Ezek megv\u00e9dhetik szervezetedet a v\u00edrusok \u00e9s m\u00e1s k\u00f3rokoz\u00f3k t\u00e1mad\u00e1s\u00e1t\u00f3l.&nbsp;<span style=\"color: #ff6600\">[5]<\/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.cz\/blog\/wp-content\/uploads\/2023\/01\/DSC01828-1124x749.jpg\" alt=\"Milyen hat\u00e1sokkal b\u00edrnak a BCAA-k?\" class=\"wp-image-418456\" style=\"width:843px;height:562px\" title=\"Milyen hat\u00e1sokkal b\u00edrnak a BCAA-k?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"methionine\">4. Metionin<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/l-metionin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>metionin<\/strong><\/a>&nbsp;a k\u00e9ntartalm\u00fa aminosavak k\u00f6z\u00e9 tartozik. A szervezet nem csak feh\u00e9rj\u00e9k el\u0151\u00e1ll\u00edt\u00e1s\u00e1ra haszn\u00e1lja fel, hanem egy nem esszenci\u00e1lis aminosavat, ciszteint is k\u00e9pez bel\u0151le. A glicinnel \u00e9s az argininnel egy\u00fctt <a href=\"https:\/\/gymbeam.hu\/l-metionin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatint<\/a>&nbsp;k\u00e9pez, \u00e9s egy m\u00e1sik \u00e9rdekess\u00e9g, hogy a <a href=\"https:\/\/gymbeam.hu\/l-karnitin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">karnitin<\/a>&nbsp;k\u00e9pz\u0151d\u00e9s\u00e9hez is sz\u00fcks\u00e9ges. Hat\u00e1ssal van a&nbsp;<strong>zs\u00edranyagcser\u00e9re, <\/strong>az <strong>immunrendszer<\/strong> <strong>m\u0171k\u00f6d\u00e9s\u00e9re<\/strong> is, \u00e9s beind\u00edthatja a szervezet f\u0151<strong> antioxid\u00e1ns\u00e1nak, a glutation termel\u0151d\u00e9s\u00e9t. <\/strong>Emiatt kapcsol\u00f3dik a szervezet oxidat\u00edv stresszel szembeni v\u00e9delm\u00e9hez.&nbsp;<span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"threonine\">5. Treonin<\/h3>\n\n\n\n<p>A treonint leggyakrabban a testsz\u00f6vetek k\u00e9pz\u0151d\u00e9s\u00e9vel t\u00e1rs\u00edtj\u00e1k. <strong><span class=\"goog-text-highlight\">A fogzom\u00e1nc,<\/span><\/strong><span class=\"goog-text-highlight\"> az elasztin feh\u00e9rje egyik alapeleme,&nbsp;<\/span><span class=\"goog-text-highlight\">valamint a b\u00e9lny\u00e1lkah\u00e1rtya \u00e9ps\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9re is hat\u00e1ssal van, \u00edgy <\/span><strong><span class=\"goog-text-highlight\">t\u00e1mogatja az em\u00e9szt\u00e9st \u00e9s k\u00f6zvetve az immunit\u00e1st. <\/span><\/strong>Ezenk\u00edv\u00fcl n\u00e9lk\u00fcl\u00f6zhetetlen m\u00e1s aminosavak szint\u00e9zis\u00e9hez glicin \u00e9s szerin form\u00e1j\u00e1ban. <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=\"Milyen hat\u00e1sokkal b\u00edr a triptof\u00e1n?\" 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>A szervezet sz\u00e1mos fontos anyagot is termel ebb\u0151l az AA-b\u00f3l, p\u00e9ld\u00e1ul&nbsp;<strong>dopamint<\/strong> vagy <strong>noradrenalint. <\/strong>A<strong> tirozin<\/strong> aminosav k\u00e9pz\u0151d\u00e9s\u00e9hez is sz\u00fcks\u00e9ges . A fenilalanin eset\u00e9ben egy nagyon fontos dologra is figyelni kell. L\u00e9tezik egy \u00f6r\u00f6kletes betegs\u00e9g, az \u00fagynevezett <strong>fenilketonuria (PKU),&nbsp;<\/strong>amely miatt a fenilalanin felhalmoz\u00f3dik a szervezetben, ami a gyermekek fejl\u0151d\u00e9s\u00e9nek k\u00e9sleltet\u00e9s\u00e9t eredm\u00e9nyezi. Ezt az \u00e1llapotot els\u0151sorban alacsony fenilalanintartalm\u00fa \u00e9trenddel kezelik. <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. Triptof\u00e1n<\/h3>\n\n\n\n<p>A <strong><a aria-label=\"triptof\u00e1n (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/l-tryptophan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">triptof\u00e1n<\/a><\/strong> egy m\u00e1sik AA, amelyet a szervezet neurotranszmitterek szint\u00e9zis\u00e9re haszn\u00e1l fel. Pontosabban a szerotonin szint\u00e9zis\u00e9re, amely <strong>szab\u00e1lyozza az \u00e9tv\u00e1gyat vagy a hangulatot. <\/strong>Ugyanakkor a<strong> melatonin hormon termel\u0151d\u00e9s\u00e9nek is a forr\u00e1sa,<\/strong> amely viszont<strong> az alv\u00e1st befoly\u00e1solja. <\/strong><span class=\"goog-text-highlight\">Ez\u00e9rt a klinikai gyakorlatban t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban \u00e1ltal\u00e1nosan alkalmazz\u00e1k alv\u00e1si vagy pszichol\u00f3giai probl\u00e9m\u00e1k kezel\u00e9s\u00e9re<\/span>. <span style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Lizin<\/h3>\n\n\n\n<p>A metioninhoz hasonl\u00f3an a <strong><a aria-label=\"lizinre (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/l-lizin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">lizinre<\/a> is sz\u00fcks\u00e9g van a <a aria-label=\"karnitin (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/spalovac-tukov-l-karnitin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">karnitin<\/a> <\/strong>k\u00e9pz\u0151d\u00e9s\u00e9hez, amely zs\u00edrsavak (zs\u00edrok) hordoz\u00f3jak\u00e9nt szolg\u00e1l a sejt er\u0151m\u0171veihez (mitokondriumokhoz), ahol azok energi\u00e1v\u00e1 alakulnak. A lizin szerepet j\u00e1tszik a <a href=\"https:\/\/gymbeam.hu\/kalcium-gymbeam.html\" target=\"_blank\" aria-label=\"kalcium (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcium<\/a> felsz\u00edv\u00f3d\u00e1s\u00e1ban is, amely <strong>kulcsfontoss\u00e1g\u00fa az eg\u00e9szs\u00e9ges csontokhoz. <\/strong>Kutat\u00e1sok szerint m\u00e9g a <strong>n\u00f6veked\u00e9si hormon termel\u0151d\u00e9s\u00e9vel is \u00f6sszef\u00fcgg\u00e9sbe hozhat\u00f3,<\/strong> amelynek hat\u00e1sa van az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9re. Val\u00f3sz\u00edn\u0171leg ez\u00e9rt tal\u00e1lhat\u00f3 meg gyakran a BCAA-kkal kombin\u00e1lt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kben. \u00c9rdekes m\u00f3don sz\u00e1mos tanulm\u00e1ny szerint seg\u00edtett a visszat\u00e9r\u0151 <strong>herpeszben<\/strong> (herpes simplex) szenved\u0151knek cs\u00f6kkenteni ennek a b\u0151rprobl\u00e9m\u00e1nak a t\u00fcneteit \u00e9s gyakoris\u00e1g\u00e1t. [10, 37]<\/p>\n\n\n\n<div style=\"height:0px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"lysine\"><\/h3>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Nem_esszencialis_aminosavak\"><\/span>2. Nem esszenci\u00e1lis aminosavak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ahogy a nev\u00fck is sugallja, ezek m\u00e1r nem n\u00e9lk\u00fcl\u00f6zhetetlenek a szervezet sz\u00e1m\u00e1ra. A szervezet&nbsp;<strong>el\u0151 tudja \u00e1ll\u00edtani \u0151ket esszenci\u00e1lis vagy f\u00e9lig esszenci\u00e1lis aminosavakb\u00f3l vagy gl\u00fck\u00f3zb\u00f3l. <\/strong>De ez nem von le jelent\u0151s\u00e9g\u00fckb\u0151l. R\u00e9szt vesznek a testsz\u00f6vet fel\u00e9p\u00edt\u00e9s\u00e9ben, \u00e9s r\u00e9szt vesznek a legfontosabb testi funkci\u00f3kban is, p\u00e9ld\u00e1ul a vitamin-anyagcser\u00e9ben vagy az em\u00e9szt\u00e9sben.&nbsp;<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=\"wp-block-heading is-style-default\">Ebben a nem esszenci\u00e1lis aminosavakr\u00f3l sz\u00f3l\u00f3 r\u00e9szben a k\u00f6vetkez\u0151 AA-kr\u00f3l olvashatsz:\n<\/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 wp-element-button\" 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 wp-element-button\" href=\"#aszparaginsav\">Aszparaginsav<\/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 wp-element-button\" href=\"#aszparagin\">Aszparagin<\/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 wp-element-button\" href=\"#cisztein\">Cisztein<\/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 wp-element-button\" href=\"#glutaminsav\">Glutaminsav<\/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 wp-element-button\" 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 wp-element-button\" href=\"#szerin\">Szerin<\/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 wp-element-button\" 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 wp-element-button\" 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 wp-element-button\" 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>Az alanin az egyik legnagyobb mennyis\u00e9gben el\u0151fordul\u00f3 aminosav a v\u00e1zizomzatban, ahol <strong>tartal\u00e9k energiaforr\u00e1sk\u00e9nt is funkcion\u00e1l. <\/strong>R\u00e9szt vesz a <strong><a href=\"https:\/\/gymbeam.hu\/b-vitamin\" target=\"_blank\" aria-label=\"B6-vitamin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">B6-vitamin<\/a><\/strong>&nbsp;\u00e9s a gl\u00fck\u00f3z metabolizmus\u00e1ban is. Ez\u00e1ltal seg\u00edt norm\u00e1l szinten&nbsp;<strong>fenntartani a v\u00e9rcukor (gl\u00fck\u00f3z) szintj\u00e9t<\/strong>. V\u00e9g\u00fcl, de nem utols\u00f3sorban r\u00e9szt vesz a feh\u00e9rv\u00e9rsejtek termel\u00e9s\u00e9ben, amelyek fontosak az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9hez.<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><span class=\"\">Az alanin mellett megtal\u00e1lhat\u00f3 a<\/span> <strong><a href=\"https:\/\/gymbeam.hu\/beta-alanin\" target=\"_blank\" aria-label=\"b\u00e9ta-alanin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00e9ta-alanin<\/a><\/strong> <span class=\"\">aminosav is, amely n\u00e9pszer\u0171 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 a sportol\u00f3k k\u00f6r\u00e9ben. <\/span>Az alaninnal ellent\u00e9tben nem k\u00e9pez feh\u00e9rj\u00e9t a szervezetben, hanem a szervezet a hisztidinnel egy\u00fctt <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/l-karnozin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>karnozin<\/strong><\/a> szint\u00e9zis\u00e9re haszn\u00e1lja fel. <span class=\"goog-text-highlight\">Ez ut\u00f3bbi seg\u00edt <\/span><strong><span class=\"goog-text-highlight\">cs\u00f6kkenteni az izomsavasod\u00e1st intenz\u00edv mozg\u00e1s sor\u00e1n<\/span><\/strong><span class=\"goog-text-highlight\"> a tejsavb\u00f3l (lakt\u00e1tb\u00f3l) sz\u00e1rmaz\u00f3 hidrog\u00e9nionok megk\u00f6t\u00e9s\u00e9vel, amely v\u00e9gs\u0151 soron a <\/span><strong><span class=\"goog-text-highlight\">teljes\u00edtm\u00e9ny javul\u00e1s\u00e1hoz vezethet.<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A b\u00e9ta-alanin hat\u00e1sair\u00f3l \u00e9s haszn\u00e1lat\u00e1r\u00f3l b\u0151vebben <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/beta-alanin-jelentosege-a-sportban\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A b\u00e9ta-alanin \u00e9s felhaszn\u00e1l\u00e1sa a sportban<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben olvashatsz.<\/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. Aszparaginsav<\/h3>\n\n\n\n<p>Az aszparaginsav r\u00e9szt vesz a szervezetben zajl\u00f3 fontos folyamatokban, p\u00e9ld\u00e1ul a <strong>hormonszint\u00e9zisben vagy az idegrendszer m\u0171k\u00f6d\u00e9s\u00e9ben. <\/strong>Az aszpart\u00e1t ioniz\u00e1lt form\u00e1j\u00e1ban a serkent\u0151 neurotranszmitterek k\u00f6z\u00e9 tartozik, amelyek serkent\u0151 hat\u00e1ssal vannak az idegrendszerre.<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>A t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kben <a href=\"https:\/\/gymbeam.hu\/daa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>D-aszparaginsav (DAA)<\/strong><\/a>&nbsp;form\u00e1j\u00e1ban tal\u00e1lkozhatsz vele. Ez ut\u00f3bbi k\u00fcl\u00f6n\u00f6sen a <strong>tesztoszteronszintre \u00e9s a f\u00e9rfiak term\u00e9kenys\u00e9g\u00e9re gyakorolt \u200b\u200bhat\u00e1sokkal f\u00fcgg \u00f6ssze.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tov\u00e1bbi \u00e9rdekes inform\u00e1ci\u00f3k\u00e9rt a D-aszparaginsavr\u00f3l olvasd el a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/minden-amit-tudni-kell-a-daa-rol\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>D-aszparaginsav vagy DAA \u2013 Minden, amit tudnod kell r\u00f3la<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-1091258680-1124x750.jpg\" alt=\"Milyen hat\u00e1sokkal b\u00edr a DAA?\" class=\"wp-image-418486\" style=\"width:843px;height:563px\" title=\"Milyen hat\u00e1sokkal b\u00edr a 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"asparagine\">3.&nbsp;Aszparagin<\/h3>\n\n\n\n<p><span class=\"\">Az aszparagin egy aminosav, amely az aszparaginsavb\u00f3l k\u00e9pz\u0151dik. <\/span>Fontos szerepet j\u00e1tszik a glikoproteinek (sz\u00e9nhidr\u00e1thoz&nbsp;kapcsol\u00f3d\u00f3 feh\u00e9rje) k\u00e9pz\u0151d\u00e9s\u00e9ben, \u00e9s a feh\u00e9rje lebont\u00e1sakor <strong>keletkez\u0151 felesleges amm\u00f3ni\u00e1hoz is k\u00f6t\u0151dik. <\/strong>Seg\u00edt ki\u00fcr\u00edteni a szervezetb\u0151l, \u00e9s \u00edgy hozz\u00e1j\u00e1rul a szervezet term\u00e9szetes m\u00e9regtelen\u00edt\u00e9s\u00e9hez.&nbsp;<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. Cisztein<\/h3>\n\n\n\n<p>A cisztein kiv\u00e9teles k\u00e9ntartalommal rendelkezik, amely lehet\u0151v\u00e9 teszi a <a href=\"https:\/\/gymbeam.hu\/taurin-kapszula-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">taurin<\/a>&nbsp;aminosav k\u00e9pz\u00e9s\u00e9t. <span class=\"goog-text-highlight\">B\u00e1r nem a feh\u00e9rje \u00e9p\u00edt\u0151k\u00f6ve, <\/span><strong><span class=\"goog-text-highlight\">antioxid\u00e1ns hat\u00e1sa<\/span><\/strong><span class=\"goog-text-highlight\"> van, \u00e9s befoly\u00e1solhatja az energiatermel\u00e9st \u00e9s a <a href=\"https:\/\/gymbeam.hu\/kalcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalcium<\/a>-anyagcser\u00e9t is. <\/span>Ezenk\u00edv\u00fcl a cisztein az antioxid\u00e1ns glutation kulcsfontoss\u00e1g\u00fa \u00f6sszetev\u0151je. Ennek eredm\u00e9nyek\u00e9nt seg\u00edthet <strong>megv\u00e9deni a sejteket az oxidat\u00edv stresszt\u0151l. <\/strong>A t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kben leggyakrabban <a href=\"https:\/\/gymbeam.hu\/n-acetil-l-cisztein-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">N-acetil-L-cisztein<\/a>&nbsp;(NAC) form\u00e1j\u00e1ban tal\u00e1lhat\u00f3 meg. <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.&nbsp;Glutaminsav<\/h3>\n\n\n\n<p><span class=\"\">A glutaminsav f\u0151leg <\/span><strong><span class=\"\">glutam\u00e1t form\u00e1j\u00e1ban tal\u00e1lhat\u00f3 meg a szervezetben. <\/span><\/strong><span class=\"goog-text-highlight\">Ez a legfontosabb <\/span><strong><span class=\"goog-text-highlight\">serkent\u0151 neurotranszmitter<\/span><\/strong><span class=\"goog-text-highlight\"> (aktiv\u00e1lja az idegrendszert). <\/span>Ezen t\u00falmen\u0151en a nyelv specifikus \u00edzsejteire hat, \u00e9s a j\u00f3l ismert <strong>umami \u00edzt<\/strong> \u00e1ll\u00edtja el\u0151. Ez\u00e9rt is adj\u00e1k gyakran \u00edzfokoz\u00f3k\u00e9nt az \u00e9telekhez. <span style=\"color: #ff6600\">[18]<\/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.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-1275160600-1124x749.jpg\" alt=\"Milyen hat\u00e1sokkal b\u00edr a glutam\u00e1t?\" class=\"wp-image-418501\" style=\"width:843px;height:562px\" title=\"Milyen hat\u00e1sokkal b\u00edr a glutam\u00e1t?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"proline\">6. Prolin<\/h3>\n\n\n\n<p>A prolin fontos a sejtek integrit\u00e1s\u00e1nak \u00e9s m\u0171k\u00f6d\u00e9s\u00e9nek fenntart\u00e1s\u00e1hoz. <strong>A glicinnel \u00e9s a hidroxiprolinnal egy\u00fctt a <a href=\"https:\/\/gymbeam.hu\/hidrolizalt-kollagen-runcollg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kollag\u00e9nt<\/a><\/strong>&nbsp;alkot\u00f3 aminosavak egyike. \u00cdgy hat\u00e1ssal van a <strong>b\u0151r, az \u00edz\u00fcleti porcok<\/strong> \u00e9s az inak eg\u00e9szs\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9re. <strong>A sebgy\u00f3gyul\u00e1s<\/strong> el\u0151seg\u00edt\u00e9s\u00e9hez is kapcsol\u00f3dik.&nbsp;<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. Szerin<\/h3>\n\n\n\n<p>A szerin nagy koncentr\u00e1ci\u00f3ban van jelen a sejtfalban, \u00e9s \u00edgy hozz\u00e1j\u00e1rul a <strong>sejt integrit\u00e1s\u00e1nak fenntart\u00e1s\u00e1hoz<\/strong>. Az<strong> em\u00e9szt\u00e9s<\/strong> szempontj\u00e1b\u00f3l is <strong>fontos<\/strong>, mivel a szerin prote\u00e1z enzimet k\u00e9pez, amely seg\u00edt a feh\u00e9rje egyszer\u0171bb (k\u00f6nnyebben haszn\u00e1lhat\u00f3) r\u00e9szecsk\u00e9kre, p\u00e9ld\u00e1ul dipeptidekre, tripeptidekre \u00e9s egyetlen aminosavra t\u00f6rt\u00e9n\u0151 lebont\u00e1s\u00e1ban. <span style=\"color: #ff6600;text-align: inherit\">[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=\"Milyen hat\u00e1sokkal b\u00edr a glutamin?\" 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.&nbsp;Glutamin<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/glutamin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>glutamin<\/strong><\/a> az egyik legnagyobb mennyis\u00e9gben el\u0151fordul\u00f3 AA az emberi szervezetben. M\u00e1s aminosavakhoz k\u00e9pest k\u00e9tszer annyi nitrog\u00e9nt tartalmaz, amely az \u00f6sszes feh\u00e9rje peptidk\u00f6t\u00e9s alapja a sz\u00f6vetekben. Elengedhetetlen a feh\u00e9rv\u00e9rsejtek \u00e9s citokinek termel\u00e9s\u00e9hez, amelyek<strong> a szervezet v\u00e9dekez\u0151 mechanizmus\u00e1nak (immunv\u00e1lasz) r\u00e9sz\u00e9t k\u00e9pezik <\/strong>az ellens\u00e9ges anyagokkal szemben. Ezenk\u00edv\u00fcl energiaforr\u00e1sk\u00e9nt is szolg\u00e1l az immunrendszer \u00e9s a b\u00e9lny\u00e1lkah\u00e1rtya egyes sejtjeinek. S\u0151t, seg\u00edt meg\u0151rizni a b\u00e9l \u00e9ps\u00e9g\u00e9t \u00e9s \u00e1tj\u00e1rhatatlans\u00e1g\u00e1t. Emiatt gyakran haszn\u00e1lj\u00e1k t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\u00e9nt a<strong> sziv\u00e1rg\u00f3 b\u00e9l szindr\u00f3ma kezel\u00e9s\u00e9re.<\/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>Ez az oka annak, hogy gyakran haszn\u00e1lj\u00e1k fut\u00f3k, ker\u00e9kp\u00e1rosok \u00e9s m\u00e1s sportol\u00f3k, akik t\u00f6bb \u00f3r\u00e1n kereszt\u00fcl edzenek, \u00e9s biztos\u00edtani akarj\u00e1k ennek az AA-nak az optim\u00e1lis mennyis\u00e9g\u00e9nek fenntart\u00e1s\u00e1t a szervezet\u00fckben. <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>Tudj meg t\u00f6bbet a glutamin hat\u00e1sair\u00f3l <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A glutamin n\u00e9lk\u00fcl\u00f6zhetetlen a sportol\u00f3k sz\u00e1m\u00e1ra<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkben.<\/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>A szervezetben a <a aria-label=\"glicinb\u0151l (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/glicin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glicinb\u0151l<\/a> olyan fontos vegy\u00fcletek k\u00e9pz\u0151dnek, mint a <a href=\"https:\/\/gymbeam.hu\/glutation-gymbeam.html\" target=\"_blank\" aria-label=\"glutation (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glutation<\/a> vagy a kreatin. Neurotranszmitterk\u00e9nt is m\u0171k\u00f6dik, \u00e9s a kollag\u00e9n \u00f6sszetev\u0151je. Tulajdons\u00e1gain\u00e1l fogva els\u0151sorban az <strong>\u00edz\u00fcletek eg\u00e9szs\u00e9g\u00e9vel kapcsolatos. <\/strong>Tanulm\u00e1nyok szerint p\u00f3tl\u00e1sa seg\u00edthet <strong>az alv\u00e1s jav\u00edt\u00e1s\u00e1ban is. <\/strong>Terhess\u00e9g alatt esetenk\u00e9nt fokozott bevitel javasolt. [24]<\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"tyrosine\">10.&nbsp;Tirozin<\/h3>\n\n\n\n<p>A szervezet fenilalaninb\u00f3l tud <a href=\"https:\/\/gymbeam.hu\/tirozin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tirozint<\/strong><\/a><strong>&nbsp;el\u0151\u00e1ll\u00edtani. <\/strong>K\u00fcl\u00f6n\u00f6sen az <strong>agym\u0171k\u00f6d\u00e9sre<\/strong>&nbsp;van hat\u00e1ssal, mivel olyan neurotranszmittereket k\u00e9pez, mint a dopamin, az adrenalin \u00e9s a noradrenalin, amelyek seg\u00edtenek <strong>megbirk\u00f3zni a stresszes helyzetekkel. <\/strong>A ment\u00e1lisan \u00e9s fizikailag megterhel\u0151 id\u0151kben azonban nagyobb az ig\u00e9ny r\u00e1juk, \u00edgy a tirozin beviteli ig\u00e9nye is megn\u0151. Ezenk\u00edv\u00fcl <strong>pajzsmirigyhormonok<\/strong> is termel\u0151dnek ebb\u0151l az AA-b\u00f3l.<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_Felig_esszencialis_aminosavak\"><\/span>3. F\u00e9lig esszenci\u00e1lis aminosavak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ezek az AA-k norm\u00e1l k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt nem n\u00e9lk\u00fcl\u00f6zhetetlenek. El\u0151fordulhatnak azonban olyan <strong>helyzetek, amikor elengedhetetlenn\u00e9 v\u00e1lnak, \u00e9s p\u00f3tolni kell \u0151ket. <\/strong>Ez k\u00fcl\u00f6n\u00f6sen a n\u00f6veked\u00e9s id\u0151szak\u00e1ban, terhess\u00e9g alatt, nagyobb stressz alatt, meger\u0151ltet\u0151 sporttev\u00e9kenys\u00e9gek vagy s\u00e9r\u00fcl\u00e9sek ut\u00e1n fordul el\u0151. Ezek az anyagok azonban hi\u00e1nyozhatnak az alacsony energiatartalm\u00fa di\u00e9t\u00e1k hossz\u00fa t\u00e1v\u00fa betart\u00e1sa vagy a nem megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1s (alult\u00e1pl\u00e1lts\u00e1g) eset\u00e9n is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ebben a f\u00e9lig esszenci\u00e1lis aminosavakr\u00f3l sz\u00f3l\u00f3 r\u00e9szben a k\u00f6vetkez\u0151 AA-kr\u00f3l olvashatsz:<\/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 wp-element-button\" 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 wp-element-button\" href=\"#hisztidin\">Hisztidin<\/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>Az <strong><a href=\"https:\/\/gymbeam.hu\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">argininb\u0151l<\/a><\/strong> nitrog\u00e9n-monoxid (NO) k\u00e9pz\u0151dik a szervezetben, amely a v\u00e9red\u00e9nyek t\u00e1g\u00edt\u00e1s\u00e1nak (vazodilat\u00e1ci\u00f3j\u00e1nak) jelz\u0151 molekul\u00e1ja. \u00c9rt\u00e1g\u00edt\u00f3 hat\u00e1sa miatt fokozhatja az izmok v\u00e9rell\u00e1t\u00e1s\u00e1t, amely&nbsp;<strong>jobb oxig\u00e9n- \u00e9s t\u00e1panyagell\u00e1t\u00e1st eredm\u00e9nyezhet az izmokban. <\/strong>Ezen kereszt\u00fcl befoly\u00e1solhatja a v\u00e9rnyom\u00e1st vagy az izmok helyre\u00e1ll\u00edt\u00e1s\u00e1t. T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 form\u00e1j\u00e1ban k\u00fcl\u00f6n\u00f6sen n\u00e9pszer\u0171 a sportol\u00f3k k\u00f6r\u00e9ben edz\u00e9s el\u0151tt. Az erek t\u00e1gul\u00e1s\u00e1ra \u00e9s a jobb v\u00e9r\u00e1raml\u00e1sra gyakorolt \u200b\u200bhat\u00e1s\u00e1nak k\u00f6sz\u00f6nhet\u0151en az arginint az <strong>erekci\u00f3t t\u00e1mogat\u00f3 kieg\u00e9sz\u00edt\u0151kh\u00f6z is hozz\u00e1 szokt\u00e1k adni. <\/strong>De nem szabad megfeledkezni arr\u00f3l sem, hogy a glicinhez \u00e9s a metioninhoz hasonl\u00f3an sz\u00fcks\u00e9ges a szervezetben a kreatin szint\u00e9zis\u00e9hez.<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.&nbsp;Hisztidin<\/h3>\n\n\n\n<p>A hisztidin <strong>a hisztamin prekurzora<\/strong>, amely d\u00f6nt\u0151 fontoss\u00e1g\u00fa a szervezetben az allergi\u00e1s reakci\u00f3k kiv\u00e1lt\u00e1s\u00e1ban. Ebb\u0151l sz\u00e1rmazik a fent eml\u00edtett <strong>karnozin <\/strong>is. F\u00e9lig n\u00e9lk\u00fcl\u00f6zhetetlen, mivel a szervezet nem tudja el\u0151\u00e1ll\u00edtani csecsem\u0151korban. Ugyanez igaz a h\u00fagyv\u00e9r\u0171s\u00e9gben (ur\u00e9mi\u00e1s szindr\u00f3ma) szenved\u0151 betegekre, \u00e9s a szervezet term\u00e9szetes hisztamintermel\u00e9se cs\u00f6kkenhet az \u00e9letkorral.<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>A fenti h\u00fasz aminosav mindegyik\u00e9nek teh\u00e1t meghat\u00e1rozott funkci\u00f3ja van a szervezetben. De k\u00f6zel sem eml\u00edtett\u00fck az \u00f6sszes folyamatot, amelyben ezek az anyagok r\u00e9szt vesznek. Az viszont biztos, hogy <strong>kiv\u00e9tel n\u00e9lk\u00fcl mindegyikre sz\u00fcks\u00e9g van az eg\u00e9szs\u00e9g meg\u0151rz\u00e9s\u00e9hez.<\/strong><\/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=\"739\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/DSC07759-1124x739.jpeg\" alt=\"Milyen hat\u00e1sokkal b\u00edr a hisztidin?\" class=\"wp-image-418535\" style=\"width:843px;height:554px\" title=\"Milyen hat\u00e1sokkal b\u00edr a hisztidin?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Javithatjak_az_aminosavak_a_sportteljesitmenyt\"><\/span>Jav\u00edthatj\u00e1k az aminosavak a sportteljes\u00edtm\u00e9nyt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Egyes aminosavakn\u00e1l m\u00e1r eml\u00edtett\u00fck, hogy milyen hat\u00e1ssal vannak az izomt\u00f6megre, az energia-anyagcser\u00e9re vagy az izmok oxig\u00e9nell\u00e1t\u00e1s\u00e1ra. Most pedig megn\u00e9zz\u00fck <strong>a<\/strong> <a href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA<\/strong><\/a><strong>-kat, a <a href=\"https:\/\/gymbeam.hu\/l-glutamine-tabs-300-tabletta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glutamint<\/a>&nbsp;\u00e9s az <a href=\"https:\/\/gymbeam.hu\/arginin-a-k-g-120-tbl-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginint<\/a>, hogy megl\u00e1ssuk, mit mondanak a tanulm\u00e1nyok r\u00f3luk a sporttal kapcsolatban.<\/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. A BCAA-k hozz\u00e1j\u00e1rulhatnak az izomn\u00f6veked\u00e9shez<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A leucin, izoleucin \u00e9s valin k\u00e9pesek <strong>megakad\u00e1lyozni az izomt\u00f6meg elveszt\u00e9s\u00e9t (le\u00e9p\u00fcl\u00e9s\u00e9t)<\/strong>&nbsp;a meger\u0151ltet\u0151 edz\u00e9s sor\u00e1n.<\/li>\n\n\n\n<li><strong>Az \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gek sor\u00e1n energiaforr\u00e1sk\u00e9nt<\/strong> szolg\u00e1lhatnak, amely a glikog\u00e9nrakt\u00e1rak k\u00edm\u00e9l\u00e9s\u00e9hez \u00e9s a teljes\u00edtm\u00e9ny meghosszabb\u00edt\u00e1s\u00e1hoz vezet.<\/li>\n\n\n\n<li>A teljes\u00edtm\u00e9ny sor\u00e1n seg\u00edthetnek <strong>k\u00e9sleltetni a f\u00e1radts\u00e1got \u00e9s cs\u00f6kkenteni az \u00e9szlelt meger\u0151ltet\u00e9st.<\/strong><\/li>\n\n\n\n<li><span class=\"goog-text-highlight\">Az er\u0151s\u00edt\u0151 edz\u00e9s ut\u00e1n t\u00e1mogathatj\u00e1k <\/span><span class=\"goog-text-highlight\">az izomrostok helyre\u00e1ll\u00edt\u00e1s\u00e1val \u00e9s n\u00f6veked\u00e9s\u00e9vel kapcsolatos <\/span><strong><span class=\"goog-text-highlight\">anabolikus folyamatokat.<\/span><\/strong><\/li>\n\n\n\n<li>A tanulm\u00e1nyok szerint a leucinnak van a legnagyobb hat\u00e1sa az izomfeh\u00e9rje-szint\u00e9zisre (MPS), vagyis az izomt\u00f6meg kialakul\u00e1s\u00e1nak folyamat\u00e1ra.<\/li>\n\n\n\n<li>Az izomzat helyre\u00e1ll\u00edt\u00e1s\u00e1hoz \u00e9s n\u00f6veked\u00e9s\u00e9hez azonban az a leghat\u00e9konyabb, ha edz\u00e9s ut\u00e1n <strong>elegend\u0151 mennyis\u00e9get visz\u00fcnk be az \u00f6sszes esszenci\u00e1lis aminosavb\u00f3l. <\/strong>Ide\u00e1lis esetben <a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" aria-label=\"feh\u00e9rje (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rje<\/a> form\u00e1j\u00e1ban, amelyet azt\u00e1n BCAA-kkal vagy legal\u00e1bb leucinnal d\u00fas\u00edthatunk, hogy n\u00f6velj\u00fck a potenci\u00e1lj\u00e1t. <span style=\"color: #ff6600\">[27]<\/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 az izomn\u00f6veked\u00e9s a c\u00e9lod, ne hagyd ki a&nbsp;<strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-taplalkozasi-es-edzesi-tipp-a-maximalis-izomnovekedeshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 t\u00e1pl\u00e1lkoz\u00e1si \u00e9s edz\u00e9si tipp a maxim\u00e1lis izomn\u00f6veked\u00e9shez<\/a><\/strong> c\u00edm\u0171 cikk\u00fcnket.<\/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 \u00e9s a sportteljes\u00edtm\u00e9ny\" 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. A glutamin el\u0151seg\u00edtheti a glikog\u00e9n (t\u00e1rolt sz\u00e9nhidr\u00e1t) hasznosul\u00e1s\u00e1t<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"goog-text-highlight\">A glutamin energiaforr\u00e1s az <\/span><strong><span class=\"goog-text-highlight\">immunrendszer egyes sejtjei sz\u00e1m\u00e1ra,<\/span><\/strong><span class=\"goog-text-highlight\"> amelyek hosszan tart\u00f3 testmozg\u00e1s sor\u00e1n s\u00e9r\u00fclnek. <\/span>Felv\u00e9tele teh\u00e1t az immunfunkci\u00f3k meg\u0151rz\u00e9s\u00e9hez vezethet egy meger\u0151ltet\u0151 edz\u00e9s sor\u00e1n. A glutaminnak a sportol\u00f3k immunit\u00e1s\u00e1ra gyakorolt \u200b\u200bhat\u00e1s\u00e1r\u00f3l sz\u00f3l\u00f3 tanulm\u00e1nyok eredm\u00e9nyei azonban m\u00e9g nem tiszt\u00e1zottak, \u00e9s m\u00e9g v\u00e1rni kell a hat\u00e1s meger\u0151s\u00edt\u00e9s\u00e9re.<\/li>\n\n\n\n<li>A glutamin <strong>el\u0151seg\u00edtheti az izomglikog\u00e9n energiaforr\u00e1sk\u00e9nt t\u00f6rt\u00e9n\u0151 felhaszn\u00e1l\u00e1s\u00e1t is,<\/strong> amely hosszabb ideig tart\u00f3 sportteljes\u00edtm\u00e9nyt eredm\u00e9nyezhet, \u00e9s k\u00e9slelteti a f\u00e1radts\u00e1got. <span style=\"color: #ff6600\">[28]<\/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 szereted az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportokat, \u00e9s azon t\u0171n\u0151dsz, hogy mely t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k seg\u00edthetik a teljes\u00edtm\u00e9nyedet, tekintsd meg a k\u00f6vetkez\u0151 cikk\u00fcnket: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-11-legjobb-taplalekkiegeszito-futashoz-kerekparozashoz-es-mas-allokepessegi-sporthoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A 11 legjobb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 fut\u00e1shoz, ker\u00e9kp\u00e1roz\u00e1shoz \u00e9s egy\u00e9b \u00e1ll\u00f3k\u00e9pess\u00e9gi sportokhoz.<\/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\">3. Az arginin seg\u00edthet a lakt\u00e1t lebont\u00e1s\u00e1ban az izmokban<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az arginin p\u00f3tl\u00e1sa edz\u00e9s el\u0151tt&nbsp;<strong>cs\u00f6kkentheti a tejsav (lakt\u00e1t) felhalmoz\u00f3d\u00e1s\u00e1t az izmokban<\/strong>, amely m\u00e9g intenz\u00edv edz\u00e9s sor\u00e1n is jobb eredm\u00e9nyekben mutatkozhat meg. Azt is meg\u00e1llap\u00edtott\u00e1k, hogy hozz\u00e1j\u00e1rul <strong>a kreatin \u00e9s \u00edgy az energia hat\u00e9konyabb visszanyer\u00e9s\u00e9hez<\/strong> ATP form\u00e1j\u00e1ban.<span style=\"text-align: inherit\">&nbsp;<\/span><span style=\"color: #ff6600\">[29]<\/span><\/li>\n\n\n\n<li><div class=\"wp-block-columns\">\n<div class=\"wp-block-column\">\n\nAz arginin <strong>pozit\u00edv hat\u00e1ssal volt a sportol\u00f3k VO2max szintj\u00e9re is,&nbsp;<\/strong>amely a sportteljes\u00edtm\u00e9ny egyik mutat\u00f3ja<span style=\"text-align: inherit\">. <\/span><span style=\"color: #ff6600\">[30]<\/span>\n\n<\/div>\n<\/div><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Ha k\u00edv\u00e1ncsi vagy az arginin egy\u00e9b \u00e9rdekes hat\u00e1saira, olvasd el <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/az-arginin-8-bizonyitott-hatasa-a-sportolok-szamara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Az arginin \u00e9s annak 8 bizony\u00edtott j\u00f3t\u00e9kony hat\u00e1sa az eg\u00e9szs\u00e9gre \u00e9s a sportol\u00f3kra<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/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=\"Hogyan_potoljuk_az_aminosavakat\"><\/span>Hogyan p\u00f3toljuk az aminosavakat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az aminosavak <strong>alapvet\u0151 fontoss\u00e1g\u00faak az \u00e9trend\u00fcnkben. <\/strong>F\u0151leg a magasabb <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-tobb-feherjet-csempeszni-az-etrendunkbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">feh\u00e9rje<\/a>tartalm\u00fa \u00e9lelmiszerekben tal\u00e1lhat\u00f3k meg. E forr\u00e1sok min\u0151s\u00e9g\u00e9t az hat\u00e1rozza meg, hogy optim\u00e1lis ar\u00e1nyban tartalmazz\u00e1k-e az \u00f6sszes l\u00e9nyeges AA-t. Az AA-bevitelt t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k szed\u00e9s\u00e9vel is n\u00f6velheted.<\/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. Teljes \u00e9rt\u00e9k\u0171 aminosavforr\u00e1sok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Optim\u00e1lis mennyis\u00e9gben \u00e9s ar\u00e1nyban tartalmaznak esszenci\u00e1lis aminosavakat.<\/li>\n\n\n\n<li>Ezek f\u0151leg \u00e1llati eredet\u0171 \u00e9lelmiszerek, p\u00e9ld\u00e1ul h\u00fas, <a href=\"https:\/\/gymbeam.hu\/halak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hal<\/a>, <a href=\"https:\/\/gymbeam.hu\/tojas\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">toj\u00e1s<\/a>, tejterm\u00e9kek vagy <a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3feh\u00e9rje<\/a>.<\/li>\n\n\n\n<li>Egyes n\u00f6v\u00e9nyi forr\u00e1sok, mint p\u00e9ld\u00e1ul a sz\u00f3ja (<a href=\"https:\/\/gymbeam.hu\/tofu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tofu<\/a>,&nbsp;<a href=\"https:\/\/gymbeam.hu\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a>), a <a href=\"https:\/\/gymbeam.hu\/bio-csicseriborso-ready-to-eat-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">csicseribors\u00f3<\/a> vagy a <a href=\"https:\/\/gymbeam.hu\/fekete-quinoa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>&nbsp;szint\u00e9n k\u00f6zel \u00e1llnak hozz\u00e1.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tov\u00e1bbi feh\u00e9rjeforr\u00e1sok\u00e9rt tekintsd meg az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u00c9lelmiszerek, amelyek k\u00f6nnyen hozz\u00e1adhatnak feh\u00e9rj\u00e9t az \u00e9trendedhez<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/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.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-931445592-1124x749.jpg\" alt=\"Mely \u00e9telek tartalmaznak aminosavakat?\" class=\"wp-image-418565\" style=\"width:843px;height:562px\" title=\"Mely \u00e9telek tartalmaznak aminosavakat?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Hi\u00e1nyos aminosavforr\u00e1sok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nem rendelkeznek kiegyens\u00falyozott mennyis\u00e9g\u0171 esszenci\u00e1lis aminosavval, ami rontja a min\u0151s\u00e9g\u00fcket.  <\/li>\n\n\n\n<li>A hi\u00e1nyos forr\u00e1sok k\u00f6z\u00e9 tartozik a <strong>lencse, a bors\u00f3, a rizs \u00e9s a <a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">di\u00f3f\u00e9l\u00e9k<\/a><\/strong>&nbsp;\u00e9s a legt\u00f6bb egy\u00e9b n\u00f6v\u00e9nyi forr\u00e1s\u00fa \u00e9lelmiszer.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>B\u00e1r a n\u00f6v\u00e9nyi eredet\u0171 \u00e9lelmiszerekben is megtal\u00e1lhat\u00f3 az \u00f6sszes EAA, de gyakran nem elegend\u0151 mennyis\u00e9gben ahhoz, hogy a szervezet minden sz\u00fcks\u00e9glet\u00e9t kiel\u00e9g\u00edtse. <strong>Ezeket a hi\u00e1nyz\u00f3 AA-kat limit\u00e1l\u00f3 aminosavaknak<\/strong> nevezz\u00fck. <span class=\"\">Szerencs\u00e9re a n\u00f6v\u00e9nyi eredet\u0171 \u00e9lelmiszerek&nbsp;minden csoportj\u00e1b\u00f3l m\u00e1s-m\u00e1s aminosav hi\u00e1nyzik, \u00edgy a n\u00f6v\u00e9nyi forr\u00e1sok megfelel\u0151 kombin\u00e1l\u00e1s\u00e1val szinte megszabadulhatunk ett\u0151l a hi\u00e1nyt\u00f3l. <\/span>P\u00e9ld\u00e1ul a gabonaf\u00e9l\u00e9kb\u0151l hi\u00e1nyzik a lizin aminosav, m\u00edg a h\u00fcvelyesekb\u0151l hi\u00e1nyzik a metionin. Ezek kombin\u00e1l\u00e1s\u00e1val k\u00f6zelebb ker\u00fclhetsz az \u00e1llati feh\u00e9rje min\u0151s\u00e9g\u00e9hez.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha k\u00edv\u00e1ncsi vagy arra, hogy mely n\u00f6v\u00e9nyi eredet\u0171 \u00e9lelmiszerek gazdagok feh\u00e9rj\u00e9ben, olvasd el a k\u00f6vetkez\u0151 cikk\u00fcnket:&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/melyek-a-legjobb-novenyi-feherjeforrasok-es-miert-erdemes-belecsempesznunk-oket-az-etrendunkbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Melyek a legjobb n\u00f6v\u00e9nyi feh\u00e9rjeforr\u00e1sok, \u00e9s mi\u00e9rt add hozz\u00e1 \u0151ket az \u00e9trendedhez?<\/strong><\/a><\/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\">Limit\u00e1l\u00f3 aminosavak a n\u00f6v\u00e9nyi \u00e9lelmiszerekben<\/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\">Forr\u00e1s<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Limit\u00e1l\u00f3 AA<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\">Milyen \u00e9lelmiszerekkel kombin\u00e1ljuk \u0151ket, hogy p\u00f3toljuk a limit\u00e1l\u00f3 AA-kat?<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/gabonak-es-gabonapelyhek\" target=\"_blank\" aria-label=\"Gabonaf\u00e9l\u00e9k (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Gabonaf\u00e9l\u00e9k<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">h\u00fcvelyesek<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/huvelyesek\" target=\"_blank\" aria-label=\"H\u00fcvelyesek (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">H\u00fcvelyesek<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">metionin<\/td><td class=\"has-text-align-center\" data-align=\"center\">gabonaf\u00e9l\u00e9k, di\u00f3f\u00e9l\u00e9k, magvak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.hu\/diok-es-magok\" target=\"_blank\" aria-label=\"Di\u00f3f\u00e9l\u00e9k \u00e9s magvak (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Di\u00f3f\u00e9l\u00e9k \u00e9s magvak<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">lizin<\/td><td class=\"has-text-align-center\" data-align=\"center\">h\u00fcvelyesek<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[42]<\/span><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Hogyan p\u00f3toljuk az aminosavakat?<\/h3>\n\n\n\n<p>Az aminosavbevitelt koncentr\u00e1ltabb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kkel is n\u00f6velheted. Egy vagy t\u00f6bb \u00f6sszetev\u0151b\u0151l \u00e1ll\u00f3 aminosavak k\u00f6z\u00fcl v\u00e1laszthatsz. Leggyakrabban <a href=\"https:\/\/gymbeam.hu\/amino-beast-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>oldhat\u00f3 por<\/strong><\/a>, <a href=\"https:\/\/gymbeam.hu\/l-glutamine-tabs-300-tabletta-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>tablett\u00e1k<\/strong><\/a><strong>&nbsp;vagy <a href=\"https:\/\/gymbeam.hu\/bcaa-lizin-900-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapszul\u00e1k<\/a>&nbsp;form\u00e1j\u00e1ban kaphat\u00f3k.<\/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. Egyl\u00e1nc\u00fa aminosavak<\/h3>\n\n\n\n<p>Ha csak n\u00e9h\u00e1ny aminosav bevitel\u00e9t szeretn\u00e9d n\u00f6velni, pr\u00f3b\u00e1lkozz egy \u00f6sszetev\u0151b\u0151l \u00e1ll\u00f3 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151vel. Alternat\u00edv megold\u00e1sk\u00e9nt haszn\u00e1lj t\u00f6bb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151t, hogy az ig\u00e9nyeidnek megfelel\u0151 komplex term\u00e9ket kapj. Mennyi az aj\u00e1nlott bevitel a leggyakrabban haszn\u00e1lt aminosavakb\u00f3l? \n<\/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>Az argininb\u0151l 3-6 g mennyis\u00e9g aj\u00e1nlott edz\u00e9s el\u0151tt. <\/strong>Egyszerre t\u00f6bb mint 10 g bevitele em\u00e9szt\u00e9si probl\u00e9m\u00e1kat okozhat, ez\u00e9rt \u00e9rdemes a nagyobb mennyis\u00e9get t\u00f6bb napi adagra elosztani.&nbsp;<span style=\"color: #ff6600;text-align: inherit\">[31]<\/span><\/li>\n\n\n\n<li><strong><span class=\"goog-text-highlight\">A glutaminb\u00f3l L-glutamin form\u00e1j\u00e1ban napi 5 g adag aj\u00e1nlott<\/span>. <\/strong><span style=\"color: #ff6600\">[32]<\/span><\/li>\n\n\n\n<li><strong>A leucinb\u00f3l 2-5 g-os adag<\/strong>&nbsp;aj\u00e1nlott \u00f6nmag\u00e1ban, olyan \u00e9tel mell\u00e9, amelyb\u0151l hi\u00e1nyzik&nbsp;ez az aminosav, vagy edz\u00e9s ut\u00e1ni ital r\u00e9szek\u00e9nt az anabolikus potenci\u00e1l n\u00f6vel\u00e9s\u00e9re.&nbsp;<span style=\"color: #ff6600;text-align: inherit\">[33]<\/span><\/li>\n\n\n\n<li><strong><span class=\"goog-text-highlight\">A ciszteinb\u0151l N-acetil-L-cisztein form\u00e1j\u00e1ban egy adag 600-1800 mg tartom\u00e1nyban aj\u00e1nlott<\/span>. <\/strong><span style=\"color: #ff6600\">[34]<\/span><\/li>\n\n\n\n<li><strong>Az aszparaginsavb\u00f3l D-aszparaginsav form\u00e1j\u00e1ban napi 2000-3000 mg adag aj\u00e1nlott.<\/strong> <span style=\"color: #ff6600\">[35]<\/span><\/li>\n\n\n\n<li><strong>A lizinb\u0151l legfeljebb napi 2 g-os<\/strong> adagot szoktak bevenni, \u00e9tkez\u00e9s k\u00f6zben, t\u00f6bb adagra osztva. Ez a mennyis\u00e9g azoknak aj\u00e1nlott, akikn\u00e9l gyakran alakul ki ajakherpesz (herpes simplex). <span style=\"color: #ff6600\">[37]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/iStock-1367954086-1124x750.jpg\" alt=\"Hogyan adagold az aminosavakat?\" class=\"wp-image-418580\" style=\"width:843px;height:563px\" title=\"Hogyan adagold az aminosavakat?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Komplex aminosavak<\/h3>\n\n\n\n<p>Az aminosavakat tartalmaz\u00f3 komplex term\u00e9kekben leggyakrabban BCAA-kat vagy nyolc EAA-t tal\u00e1lunk, amelyeket esetenk\u00e9nt nem esszenci\u00e1lis aminosavakkal \u00e9s egy\u00e9b anyagokkal szoktak kieg\u00e9sz\u00edteni. P\u00e9lda erre a <a href=\"https:\/\/gymbeam.hu\/proami-no-390-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ProAMINO<\/a>&nbsp;term\u00e9k, amely kilenc AA-t, koffeint, valamint z\u00f6ld tea- \u00e9s k\u00e1v\u00e9kivonatot tartalmaz. A&nbsp;<a href=\"https:\/\/gymbeam.hu\/proamino-stim-free-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ProAMINO Stim-free<\/a> viszont stimul\u00e1nsokt\u00f3l mentes, emellett hat vitamint is tartalmaz.<\/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><span class=\"\">A BCAA-kat \u00e1ltal\u00e1ban 20 g-os adagokban szokt\u00e1k fogyasztani.<\/span><\/strong><span class=\"\">&nbsp;Fontos, hogy nagyobb ar\u00e1nyban kell tartalmaznia leucint, mint izoleucint \u00e9s valint, p\u00e9ld\u00e1ul 4:1:1 ar\u00e1nyban a leucin jav\u00e1ra<\/span>. <span style=\"color: #ff6600\">[36]<\/span><\/li>\n\n\n\n<li><strong><span class=\"goog-text-highlight\">Az EAA-kb\u00f3l az aj\u00e1nlott napi adag 10-12 g.<\/span><\/strong><\/li>\n<\/ul>\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.cz\/blog\/wp-content\/uploads\/2023\/01\/Dunavolgyi-Media-Team-0184-1124x749.jpg\" alt=\"Hogyan adagold a BCAA-kat?\" class=\"wp-image-418595\" style=\"width:843px;height:562px\" title=\"Hogyan adagold a BCAA-kat?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Rendelkeznek az aminosavak mell\u00e9khat\u00e1sokkal?<\/h3>\n\n\n\n<p>Am\u00edg az aminosav t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151ket \u00e9sszer\u0171 mennyis\u00e9gben \u00e9s a c\u00edmk\u00e9n tal\u00e1lhat\u00f3 utas\u00edt\u00e1soknak megfelel\u0151en szeded, nem fogsz tapasztalni semmilyen mell\u00e9khat\u00e1st. <strong>Ezek csak kiv\u00e9teles esetekben<\/strong> \u00e9s olyan szem\u00e9lyekn\u00e9l fordulnak el\u0151, akik t\u00fal\u00e9rz\u00e9kenyek vagy allergi\u00e1sak a k\u00e9sz\u00edtm\u00e9nyben tal\u00e1lhat\u00f3 \u00f6sszetev\u0151kre. T\u00falzott bevitel eset\u00e9n azonban hasf\u00e1j\u00e1s \u00e9s em\u00e9szt\u00e9si zavar l\u00e9phet fel. Ne feledd, hogy ez csak egy t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151, \u00e9s a <strong>v\u00e1ltozatos, feh\u00e9rj\u00e9ben gazdag \u00e9trendnek kell k\u00e9peznie az aminosavbeviteled alapj\u00e1t.<\/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=\"Mire_erdemes_mindebbol_emlekezned\"><\/span>Mire \u00e9rdemes mindebb\u0151l eml\u00e9kezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A mai cikk\u00fcnkb\u0151l megtudhattad, hogy az aminosavak nem csak az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9nek alapanyagai. A szervezet fontos enzimeket, hormonokat vagy neurotranszmittereket termel bel\u0151l\u00fck, amelyek n\u00e9lk\u00fcl a szervezet aligha m\u0171k\u00f6dne megfelel\u0151en. R\u00e9szt vesznek a b\u0151r, az \u00edz\u00fcletek \u00e9s a teljes mozg\u00e1sszervi rendszer eg\u00e9szs\u00e9g\u00e9nek meg\u0151rz\u00e9s\u00e9ben. <strong>A szervezet akkor is felhaszn\u00e1lja \u0151ket, ha valamit jav\u00edtani vagy gy\u00f3gy\u00edtania kell. <\/strong>Ez\u00e9rt fontos gondoskodni a megfelel\u0151 bevitel\u00fckr\u0151l, k\u00fcl\u00f6n\u00f6sen az esszenci\u00e1lis aminosavak bevitel\u00e9r\u0151l az \u00e9trendb\u0151l vagy t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha tetszett a cikk\u00fcnk, \u00e9s informat\u00edvnak tal\u00e1ltad, k\u00e9rj\u00fck, oszd meg a bar\u00e1taiddal, akik szeretn\u00e9nek t\u00f6bbet megtudni az aminosavak \u00e9rdekes hat\u00e1sair\u00f3l.<\/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\tAminosavak\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>Konkr\u00e9tan h\u00e1ny \u00e9s milyen aminosavra van sz\u00fcks\u00e9ged a szervezeted optim\u00e1lis m\u0171k\u00f6d\u00e9s\u00e9hez? Ebb\u0151l a cikkb\u0151l azt is megtudhatod, hogy milyen hat\u00e1ssal vannak az aminosavak a sportteljes\u00edtm\u00e9nyre, \u00e9s mely \u00e9lelmiszerek a leggazdagabbak ezekben az anyagokban.<\/p>\n","protected":false},"author":129,"featured_media":418415,"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":[70],"tags":[6216,7626,6276,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-420566","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-aminosav","9":"tag-egeszseg","10":"tag-feherje","11":"tag-taplalekkiegeszitok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Aminosavak: oszt\u00e1lyoz\u00e1suk, funkci\u00f3juk a testben, hat\u00e1suk a sportteljes\u00edtm\u00e9nyre \u00e9s a legjobb forr\u00e1saik - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mik azok az aminosavak? Az esszenci\u00e1lis \u00e9s nem esszenci\u00e1lis aminosavak forr\u00e1sai \u00e9s hat\u00e1sai az eg\u00e9szs\u00e9gre, az immunit\u00e1sra, az agym\u0171k\u00f6d\u00e9sre \u00e9s a sportteljes\u00edtm\u00e9nyre.\" \/>\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\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aminosavak: oszt\u00e1lyoz\u00e1suk, funkci\u00f3juk a testben, hat\u00e1suk a sportteljes\u00edtm\u00e9nyre \u00e9s a legjobb forr\u00e1saik - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Mik azok az aminosavak? 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She earned a degree in Nutritional Therapy and a Bachelor's degree in Applied Physical Activities from Palack\u00fd University (one of the leading universities in Central Europe). She has experience working as a clinical nutritional therapist in a major university hospital, and from 2017, she worked as a writer for leading regional health and fitness platforms. At GymBeam, she currently holds the position of Product Development Specialist, focusing on the development of innovative products. She is also a sought-after media expert whose insights are regularly quoted by top national business and lifestyle media, including Vogue, Marianne, and iGlanc. She closely specialises in sports nutrition, strength training, and debunking dangerous fitness myths. She bases her articles and speaking appearances at Booster Academy events strictly on Evidence-Based Medicine (EBM). 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