{"id":492047,"date":"2023-09-01T09:24:02","date_gmt":"2023-09-01T07:24:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=492047"},"modified":"2023-09-21T13:11:07","modified_gmt":"2023-09-21T11:11:07","slug":"bcaas-in-njihovi-ucinki-na-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/bcaas-in-njihovi-ucinki-na-telo\/","title":{"rendered":"BCAA: Kak\u0161en vpliv imajo na rast mi\u0161ic, telesno zmogljivost in kak\u0161en je priporo\u010den vnos?"},"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\/bcaas-in-njihovi-ucinki-na-telo\/#Kaj_so_BCAA\" title=\"Kaj so BCAA?\">Kaj so BCAA?<\/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\/bcaas-in-njihovi-ucinki-na-telo\/#Metabolizem_BCAA\" title=\"Metabolizem BCAA\">Metabolizem BCAA<\/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\/bcaas-in-njihovi-ucinki-na-telo\/#7_Najvecjih_prednosti_BCAA\" title=\"7 Najve\u010djih prednosti BCAA\">7 Najve\u010djih prednosti BCAA<\/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\/bcaas-in-njihovi-ucinki-na-telo\/#Viri_BCAA\" title=\"Viri BCAA\">Viri BCAA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/bcaas-in-njihovi-ucinki-na-telo\/#Priporocen_vnos_BCAA\" title=\"Priporo\u010den vnos BCAA\">Priporo\u010den vnos BCAA<\/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\/bcaas-in-njihovi-ucinki-na-telo\/#Kako_jemati_BCAA\" title=\"Kako jemati BCAA?\">Kako jemati BCAA?<\/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\/bcaas-in-njihovi-ucinki-na-telo\/#Razmerja_BCAA_v_prehranskih_dopolnilih\" title=\"Razmerja BCAA v prehranskih dopolnilih\">Razmerja BCAA v prehranskih dopolnilih<\/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\/bcaas-in-njihovi-ucinki-na-telo\/#Kdo_naj_uporablja_BCAA\" title=\"Kdo naj uporablja BCAA?\">Kdo naj uporablja BCAA?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/bcaas-in-njihovi-ucinki-na-telo\/#Stranski_ucinki_BCAA\" title=\"Stranski u\u010dinki BCAA\">Stranski u\u010dinki BCAA<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/bcaas-in-njihovi-ucinki-na-telo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Le malo dodatkov je tako priljubljenih kot BCAA. Med vadbo jih u\u017eivajo razli\u010dni \u0161portniki, vklju\u010dno z ljubitelji te\u017ekih ute\u017ei, teka\u010di, kolesarji in drugimi aktivnimi posamezniki. Najpogosteje se jemljejo za <strong>podporo rasti mi\u0161ic, izbolj\u0161anje kakovosti regeneracije ali za\u0161\u010dito mi\u0161ic med huj\u0161anjem<\/strong>. Hkrati pa v zadnjih letih vse pogosteje sli\u0161imo, da je jemanje BCAA povsem nepotrebno in da namesto v \u0161ejker sodijo v ko\u0161. Je njihova priljubljenost upravi\u010dena ali pa je jemanje aminokislin BCAA v bistvu sploh ni smiselno?<\/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\">V tem \u010dlanku boste izvedeli ve\u010d o vplivu BCAA na:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca 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 has-orange-background-color has-background wp-element-button\" href=\"#muscle-growth\" style=\"border-radius:0px\">Rast mi\u0161ic<\/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 has-orange-background-color has-background wp-element-button\" href=\"#muscle-mass-maintenance\" style=\"border-radius:0px\">Vzdr\u017eevanje mi\u0161i\u010dne mase<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#post-exercise-muscle-soreness\" style=\"border-radius:0px\">Bole\u010dine v mi\u0161icah po vadbi<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#fatigue-during-sports-performance\" style=\"border-radius:0px\">Utrujenost med \u0161portno aktivnostjo<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sports-performance\" style=\"border-radius:0px\">Telesno zmogljivost<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#weight-loss-and-maintaining-healthy-weight\" style=\"border-radius:0px\">Izguba telesne te\u017ee in ohranjanje zdrave telesne te\u017ee<\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_so_BCAA\"><\/span>Kaj so BCAA?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010clove\u0161ko telo vsebuje 20 <a href=\"https:\/\/gymbeam.si\/aminokisline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokislin<\/a>, ki so temeljni gradniki beljakovin. Slu\u017eijo za ustvarjanje in obnavljanje mi\u0161i\u010dne mase in drugih telesnih tkiv. Poleg tega na\u0161e telo iz njih proizvaja tudi hormone in encime. Aminokisline so zato klju\u010dne za temeljne telesne procese, kot so <strong>prebava, absorpcija hranil ter rast in obnova mi\u0161ic<\/strong>. Vendar jih je treba redno dopolnjevati, saj jih telo v nasprotju z ma\u0161\u010dobami ne shranjuje v velikih koli\u010dinah. Najdemo jih lahko na primer v mi\u0161icah, ki se lahko razgradijo v aminokisline, kar pa je vsekakor neza\u017eeleno. <span class=\"tadv-color\" style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Aminokisline<\/strong> delimo na <strong>esencialne in neesencialne<\/strong>. Glavna razlika je v tem, da telo ne more samo proizvesti esencialnih aminokislin (<a href=\"https:\/\/gymbeam.si\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a>). Teh 9 aminokislin (v\u010dasih 8, saj se histidin lahko \u0161teje za pol esencialno aminokislino) <strong>moramo zau\u017eiti s prehrano ali prehranskimi dopolnili<\/strong>. Da bi bilo \u0161e bolj zanimivo, obstajajo 3 aminokisline, ki se razlikujejo po svoji kemi\u010dni strukturi, funkcijah ter na\u010dinu, kako jih telo absorbira in izkori\u0161\u010da.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najpogosteje jih najdete pod kratico <a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>, ki pomeni razvejane verige aminokislin. To so <strong>predvsem valin, levcin in izolevcin<\/strong>. Predstavljajo pribli\u017eno 35-40% vseh aminokislin v telesu in pribli\u017eno 14% aminokislin v skeletnem mi\u0161i\u010dnem tkivu. <span class=\"tadv-color\" style=\"color: #ff6600\">[23]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/image00026-1124x749.jpeg\" alt=\"Kaj so BCAA?\" class=\"wp-image-488879\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"Kaj so BCAA?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00026-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Levcin<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.si\/l-levcin-instant-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Levcin<\/a> je najpomembnej\u0161i BCAA. Po \u0161tudijah je <strong>naju\u010dinkovitej\u0161i aktivator sinteze mi\u0161i\u010dnih beljakovin<\/strong>. Telesne celice lahko prepoznajo raven levcina in na podlagi tega po\u0161ljejo signal beljakovinskemu kompleksu mTOR, ki lahko spro\u017ei celoten proces obnove in rasti mi\u0161ic (MPS &#8211; sinteza mi\u0161i\u010dnih beljakovin). Zato \u0161tevilni \u0161portniki nadzorujejo vnos levcina s prehrano in prehranskimi dopolnili. Rastlinska prehrana na primer vsebuje malo levcina, zato je morda potrebno dodajanje dodatkov. <span class=\"tadv-color\" style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Izolevcin<\/h3>\n\n\n\n<p>Izolevcin je po u\u010dinkovitosti aktivacije mTOR nekje med valinom in levcinom. Odlikuje ga sposobnost pove\u010danja porabe glukoze (krvnega sladkorja) in s tem <strong>zagotavljanja energije mi\u0161icam med telesno aktivnostjo<\/strong>. Ima tudi antikatabolne u\u010dinke (pomaga prepre\u010devati razgradnjo mi\u0161ic), ki jih lahko primerjamo z metabolitom levcina &#8211; <a href=\"https:\/\/gymbeam.si\/hmb-750-mg-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HMB<\/a> (\u03b2-hidroksi-\u03b2-metilbutirat). <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/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\">3. Valin<\/h3>\n\n\n\n<p>U\u010dinki valina so med temi tremi aminokislinami najmanj raziskani. Morda zato ne velja za tako pomembno kot levcin in izolevcin. Tako kot preostali dve BCAA lahko aktivira beljakovinski kompleks mTOR (<em>Mammalian Target Of Rapamycin<\/em>), ki ima klju\u010dno vlogo pri <strong>uravnavanju mi\u0161i\u010dne rasti<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Metabolizem_BCAA\"><\/span>Metabolizem BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za razliko od drugih aminokislin se <a href=\"https:\/\/gymbeam.si\/bcaa-4-1-1-instant-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> ne presnavljajo v jetrih. Tako lahko <strong>hitro vstopijo v mi\u0161i\u010dne celice<\/strong>, kjer se skoraj takoj uporabijo za regeneracijo, rast ali kot vir energije. Prav njihova <strong>hitra uporabnost<\/strong> je ena izmed najbolj cenjenih lastnosti valina, levcina in izolevcina. <span class=\"tadv-color\" style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"1747,3425,29712,30713,52225,53248\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Najvecjih_prednosti_BCAA\"><\/span>7 Najve\u010djih prednosti BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zaradi svojih lastnosti imajo BCAA kaj ponuditi tako \u0161portnikom, ki se ukvarjajo z mo\u010djo, kot tistim, ki se ukvarjajo z vzdr\u017eljivostjo. Kako na njihove u\u010dinke gleda znanost?<\/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=\"muscle-growth\">1. Rast mi\u0161ic<\/h3>\n\n\n\n<p>Ve\u010dje mi\u0161ice so najpogostej\u0161i razlog za uporabo BCAA med bodybuilderji, powerlifterji in obi\u010dajnimi obiskovalci telovadnice. Njihov namen je telesu zagotoviti <strong>gradbeni material za <a href=\"https:\/\/gymbeam.si\/sportna-prehrana\/prehranska-dopolnila-glede-na-cilj\/izgradnja-misicne-mase\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rast mi\u0161ic<\/a><\/strong>. Mi\u0161i\u010dna masa v telesu je podvr\u017eena nenehni razgradnji (katabolizem) in nastajanju (anabolizem). \u010ce \u017eelite <strong>pove\u010dati mi\u0161ice<\/strong>, je za\u017eeleno, da <strong>anabolni procesi prevladajo nad katabolnimi<\/strong>. To lahko najbolje dose\u017eete s kakovostno vadbo za mo\u010d v kombinaciji z zadostnim vnosom <a href=\"https:\/\/gymbeam.si\/aminokisline\" class=\"ek-link\">aminokislin<\/a> s hrano (<a href=\"https:\/\/gymbeam.si\/blog\/20-zivil-s-katerimi-lahko-prehrani-enostavno-dodate-beljakovine\/\" class=\"ek-link\">beljakovinami<\/a>) ali <a href=\"https:\/\/gymbeam.si\/proteini\" class=\"ek-link\">prehranskimi dopolnili<\/a>.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med vsemi aminokislinami je po sedanjih znanstvenih dognanjih v tem pogledu naju\u010dinkovitej\u0161i <strong>levcin<\/strong>. Ta <strong>najbolje aktivira mTOR, ki spro\u017ei proces sinteze mi\u0161i\u010dnih beljakovin (MPS)<\/strong>. Vendar pa k temu u\u010dinkovito prispevata tudi izolevcin in valin. \u010ce <a href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinskemu napitku<\/a> po treningu dodate BCAA ali celo samo levcin, lahko s tem pove\u010date splo\u0161ni anaboli\u010dni potencial napitka.<\/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\">Ali jemanje samo BCAA zadostuje za podporo rasti mi\u0161ic?<\/h4>\n\n\n\n<p>Pri izgradnji novih mi\u0161i\u010dnih vlaken telo ne more brez vseh <strong>9 <a href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">esencialnih aminokislin<\/a><\/strong>. Samo <strong>BCAA predstavljajo le \u2153 teh gradnikov<\/strong>. Tako kot pri gradnji hi\u0161e ne morete shajati samo z eno vrsto materiala. Zato ne pozabite na vnos celovitih virov <a href=\"https:\/\/gymbeam.si\/blog\/popoln-vodic-po-mineralih-funkcije-priporoceni-dnevni-vnos-njihovo-pomanjkanje\/\" class=\"ek-link\">beljakovin<\/a> (aminokislin), kot so <a href=\"https:\/\/gymbeam.si\/piscancja-prsa-v-slanici-gymbeam.html\" class=\"ek-link\">meso<\/a>, <a href=\"https:\/\/gymbeam.si\/sardine-v-slanici-gymbeam.html\" class=\"ek-link\">ribe<\/a>, mle\u010dni izdelki, <a href=\"https:\/\/gymbeam.si\/tekoci-jajcni-beljaki-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">jajca<\/a> ali <a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\" class=\"ek-link\">sirotkine beljakovine<\/a>. Pomembno je tudi, da zadostite splo\u0161nemu dnevnemu vnosu beljakovin, ki naj bi se pri \u0161portnikih za mo\u010d gibal med <strong>1,4 in 2 g\/kg telesne te\u017ee<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce trenutno pridobivate mi\u0161i\u010dno maso in \u017eelite vedeti, kako jo najbolje podpirati s prehrano in treningom, si oglejte nekaj prakti\u010dnih nasvetov iz \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-o-prehrani-in-treningu-za-maksimalno-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nasvetov za maksimalno rast mi\u0161ic<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-1124x750.jpg\" alt=\"Kak\u0161ni so u\u010dinki BCAA?\" class=\"wp-image-488895\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Kak\u0161ni so u\u010dinki BCAA?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/1649178104016.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-mass-maintenance\">2. Vzdr\u017eevanje mi\u0161i\u010dne mase<\/h3>\n\n\n\n<p>BCAA so lahko koristni tudi med dieto, ko <strong>posku\u0161ate izgubiti ma\u0161\u010dobo in hkrati ohraniti najve\u010djo mi\u0161i\u010dno maso<\/strong>. Ob nizkem vnosu energije s hrano se pogosto zgodi, da telo poleg ma\u0161\u010dobe za\u010dne kuriti tudi mi\u0161i\u010dno maso. To lahko delno prepre\u010dite z zagotavljanjem optimalnega dnevnega vnosa beljakovin in u\u017eivanjem BCAA med zahtevnimi treningi. Tako se telesu po potrebi ne bo treba zatekati k uporabi lastnih zalog aminokislin v mi\u0161i\u010dnem tkivu. Po nekaterih \u0161tudijah lahko BCAA dodatno <strong>zavirajo (upo\u010dasnijo) razgradnjo mi\u0161i\u010dnih beljakovin<\/strong> z omejevanjem delovanja encima, ki je odgovoren za razgradnjo mi\u0161ic. Imajo tudi antikatabolni u\u010dinek. Zato se ljudje, ki se pripravljajo na tekmovanja v bodybuildingu in \u017eelijo kljub <strong>nizkemu odstotku telesne ma\u0161\u010dobe ohraniti \u010dim ve\u010djo mi\u0161i\u010dno maso<\/strong>, pogosto zana\u0161ajo na BCAA. <span class=\"tadv-color\" style=\"color: #ff6600\">[7\u20138]<\/span><\/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, kaj je pomembno za huj\u0161anje, preberite na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/preproste-osnove-hujsanja-preseneceni-boste-nad-tem-kar-je-zares-pomembno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osnove huj\u0161anja: Presene\u010deni boste nad tem, kaj je zares pomembno<\/strong><\/a>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/DSC08669.jpg\" alt=\"BCAA in ohranjanje mi\u0161i\u010dne mase\" class=\"wp-image-488918\" style=\"width:750px;height:501px\" width=\"750\" height=\"501\" title=\"BCAA in ohranjanje mi\u0161i\u010dne mase\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC08669.jpg 1000w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC08669-400x267.jpg 400w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"post-exercise-muscle-soreness\">3. Bole\u010dine v mi\u0161icah po vadbi<\/h3>\n\n\n\n<p>\u010ce se ukvarjate z vadbo za mo\u010d, ste verjetno \u017ee izkusili neprijetno bole\u010dino v mi\u0161icah, ki se obi\u010dajno pojavi dan po novem ali intenzivnej\u0161em treningu. Vendar pa vam pri tem lahko pomagajo tudi aminokisline BCAA. Ve\u010d \u0161tudij je pokazalo, da lahko njihovo u\u017eivanje med vadbo ali po njej zmanj\u0161a <strong>bole\u010dine v mi\u0161icah (DOMS &#8211; <em>Delayed Onset Muscle Soreness<\/em>)<\/strong>. Poleg tega je bilo ugotovljeno, da lahko BCAA zmanj\u0161ajo tudi raven kreatin kinaze, ki je eden od pokazateljev mi\u0161i\u010dne po\u0161kodbe. Posledi\u010dno lahko pomagajo pri njenem laj\u0161anju. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav u\u010dinek BCAA na dejansko okrevanje ni popolnoma dokazan, lahko \u017ee samo zmanj\u0161anje bole\u010dine v mi\u0161icah pomeni, da <strong>bo va\u0161a naslednja vadba nekoliko bolj prijetna<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O drugih na\u010dinih podpore okrevanju si lahko preberete v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/kako-podpreti-regeneracijo-z-masazno-pistolo-in-drugimi-orodji\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako podpreti regeneracijo s pomo\u010djo masa\u017ene pi\u0161tole in drugih orodij<\/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=\"fatigue-during-sports-performance\">4. Utrujenost med \u0161portno aktivnostjo<\/h3>\n\n\n\n<p>Kombinacija valina, levcina in izolevcina prav tako lahko pomaga odlo\u017eiti utrujenost med treningom. Ta korist je predvsem posledica <strong>u\u010dinka BCAA na zmanj\u0161anje ravni nevrotransmiterja serotonina<\/strong>. Serotonin se med intenzivno ali dolgotrajno vadbo za\u010dne proizvajati v mo\u017eganih, kar povzro\u010di ob\u010dutek utrujenosti. Vendar je za sintezo serotonina potreben <a href=\"https:\/\/gymbeam.si\/l-triptofan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triptofan<\/a>, ki za prenos v mo\u017egane uporablja isti prena\u0161alec kot BCAA. BCAA lahko zasedejo ve\u010dino razpolo\u017eljivih prena\u0161alcev in tako prepre\u010dijo, da bi triptofan vstopil v mo\u017egane. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Posledi\u010dno se <strong>zmanj\u0161a tvorba serotonina, zato se ob\u010dutek utrujenosti odlo\u017ei<\/strong>. To vam omogo\u010da, da <strong>trenirate dlje in mo\u010dneje ter pove\u010date vzdr\u017eljivost in mo\u010d<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se \u0161e vedno spopadate z utrujenostjo in ne veste, zakaj, glejte na\u0161 \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-ste-vedno-utrujeni-7-najpogostejsih-vzrokov-in-njihove-resitve\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Zakaj ste vedno utrujeni? 7 najpogostej\u0161ih vzrokov in re\u0161itev<\/strong><\/a> vam bo morda ponudil odgovore.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-1124x750.jpg\" alt=\"BCAA in zmanj\u0161anje utrujenosti\" class=\"wp-image-488935\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"BCAA in zmanj\u0161anje utrujenosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">5. Telesna zmogljivost<\/h3>\n\n\n\n<p>BCAA se v telesu hitro presnavljajo in lahko skoraj takoj slu\u017eijo kot <strong>vir energije za delujo\u010de mi\u0161ice<\/strong>. U\u010dinkovito lahko delujejo kot dodatek izotoni\u010dnemu napitku, ki vsebuje ogljikove hidrate, za maksimalno \u0161portno zmogljivost. V kombinaciji s prej\u0161njo to\u010dko glede zmanj\u0161anja utrujenosti lahko pri\u010dakujete <strong>kakovostnej\u0161o, intenzivnej\u0161o in dolgotrajnej\u0161o zmogljivost<\/strong>. Od tega imajo lahko koristi tako \u0161portniki, ki se ukvarjajo z mo\u010djo, kot tudi vzdr\u017eljivostni \u0161portniki. Vzdr\u017eljivostni \u0161portniki lahko pridobijo tudi zaradi morebitnega <strong>pozitivnega vpliva BCAA na odpornost<\/strong>, ki je lahko oslabljena po dolgotrajnem treningu. <span class=\"tadv-color\" style=\"color: #ff6600\">[12\u201313]<\/span><\/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>\u010ce se ukvarjate z vadbo za mo\u010d in \u017eelite izvedeti, kateri drugi dodatki lahko pomagajo izbolj\u0161ati va\u0161o zmogljivost, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/prehranska-dopolnila-za-vadbo-in-kako-jih-izbrati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Osnovna dopolnila za vadbo in kako jih razumeti<\/strong><\/a>.<\/li>\n\n\n\n<li>\u010ce se ukvarjate z vzdr\u017eljivostnimi \u0161porti, ne spreglejte na\u0161ega \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/11-najboljsih-dopolnil-za-tek-kolesarjenje-in-druge-vzdrzljivostne-sporte\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>11 najbolj\u0161ih dodatkov za tek, kolesarjenje in druge vzdr\u017eljivostne \u0161porte<\/strong><\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-1124x749.jpg\" alt=\"BCAA in telesna zmogljivost\" class=\"wp-image-488951\" style=\"width:843px;height:562px\" width=\"843\" height=\"562\" title=\"BCAA in telesna zmogljivost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/DSC09825-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"weight-loss-and-maintaining-healthy-weight\">6. Izguba telesne te\u017ee in ohranjanje zdrave telesne te\u017ee<\/h3>\n\n\n\n<p>Ko se med huj\u0161anjem zmanj\u0161ajo obroki, se pove\u010da pomen dodatkov BCAA. V tem obdobju je klju\u010dnega pomena, da zau\u017eijete dovolj <a href=\"https:\/\/gymbeam.si\/blog\/kako-izbrati-prave-beljakovine-za-hujsanje-ali-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovin<\/a> in s tem tudi dovolj aminokislin, da <strong>prepre\u010dite znatno izgubo mi\u0161ic<\/strong>. Poleg tega lahko aminokisline BCAA slu\u017eijo kot vir energije in <strong>\u0161\u010ditijo mi\u0161i\u010dno maso pred izgorevanjem za energijo med telesno aktivnostjo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017eivanje valina, levcina in izolevcina je lahko koristno tudi za tiste, ki \u017eelijo ohraniti zdravo telesno te\u017eo. \u0160tevilne \u0161tudije so pokazale, da je ve\u010dji vnos BCAA povezan z <strong>manj\u0161o pojavnostjo prekomerne telesne te\u017ee in debelosti<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[14\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti, kaj \u0161e lahko olaj\u0161a huj\u0161anje, preberite \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/10-nasvetov-za-lazje-hujsanje-in-boljso-telesno-pripravljenost\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>10 nasvetov za la\u017eje huj\u0161anje in bolj\u0161o telesno pripravljenost<\/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\">7. Drugi potencialni u\u010dinki BCAA<\/h3>\n\n\n\n<p>BCAA se ne preu\u010dujejo le v povezavi s telesno zmogljivostjo in telesno te\u017eo. Obstajajo \u0161tudije, ki omenjajo njihove <strong>ugodne u\u010dinke na delovanje jeter<\/strong>, zlasti pri ljudeh s cirozo ali drugimi obolenji jeter. Te aminokisline se uporabljajo tudi v klini\u010dni praksi, zlasti po operacijah, ko imajo ljudje oslabljeno odpornost in so bolj dovzetni za znatno izgubo mi\u0161ic. Vendar je tudi v tem primeru klju\u010dnega pomena zadosten vnos vseh esencialnih aminokislin. <span class=\"tadv-color\" style=\"color: #ff6600\">[16\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\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=\"Viri_BCAA\"><\/span>Viri BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>BCAA niso nekaj izjemnega; obi\u010dajno jih zau\u017eijete z obi\u010dajnimi \u017eivili, kot so meso, jajca in mle\u010dni izdelki. Visokokakovostne sirotkine <a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovine<\/a> so na primer naravni vir BCAA. Kot koncentrirana dopolnila jih najpogosteje najdemo v obliki <a href=\"https:\/\/gymbeam.si\/bcaa-4-1-1-instant-gymbeam.html\" class=\"ek-link\">topnega pra\u0161ka<\/a>, <a href=\"https:\/\/gymbeam.si\/bcaa-1500-lizin-gymbeam.html\" class=\"ek-link\">tablet<\/a> ali <a href=\"https:\/\/gymbeam.si\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">napitkov<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[19\u201320]<\/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\">Povpre\u010dna vsebnost BCAA v \u017eivilih in dodatkih<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Hrana (100 g)<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Skupna vsebnost BCAA(g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/protein-true-whey-gymbeam.html\">Sirotkine beljakovine<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">19.8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.si\/bio-grahove-beljakovine-vanavita.html\">Grahove beljakovine<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">17.9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Govedina<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.47<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Pi\u0161\u010danec<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.51<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna v konzervi<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.56<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Jajce<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.53<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0161ki jogurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priporocen_vnos_BCAA\"><\/span>Priporo\u010den vnos BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Na splo\u0161no je priporo\u010dljivo zau\u017eiti skupaj <strong>20 g BCAA na dan<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[21]<\/span><\/li>\n\n\n\n<li>Od tega <strong>2-10 g <a href=\"https:\/\/gymbeam.si\/l-levcin-instant-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">levcina<\/a><\/strong>.<\/li>\n\n\n\n<li>Idealen vnos izolevcina je pribli\u017eno 48-72 mg\/kg telesne te\u017ee.<\/li>\n\n\n\n<li>Optimalni vnos valina \u0161e ni dolo\u010den.<\/li>\n\n\n\n<li>Obi\u010dajno zadostuje, \u010de zadostujete celotnemu dnevnemu vnosu BCAA (s hrano in prehranskimi dopolnili), verjetno pa boste dosegli tudi priporo\u010dene vrednosti za levcin, izolevcin in valin.<\/li>\n\n\n\n<li><strong>V enem samem odmerku prehranskega dopolnila morate zau\u017eiti 5-10 g BCAA.<\/strong><\/li>\n\n\n\n<li><strong>U\u017eivanje BCAA je idealno pred ali med vadbo za dopolnitev energije in za\u0161\u010dito mi\u0161ic ali po vadbi<\/strong> kot del napitka za regeneracijo.<\/li>\n\n\n\n<li>Jemljete jih lahko tudi \u010dez dan, da pove\u010date skupni dnevni vnos teh esencialnih aminokislin.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-1124x749.jpg\" alt=\"Odmerjanje BCAA\" class=\"wp-image-489029\" title=\"Odmerjanje BCAA\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/iStock-1091258680-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_jemati_BCAA\"><\/span>Kako jemati BCAA?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>BCAA lahko zau\u017eijete v ve\u010d oblikah:<\/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><a href=\"https:\/\/gymbeam.si\/bcaa-4-1-1-instant-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Topen pra\u0161ek<\/strong><\/a>: <strong>Vse, kar morate storiti, je, da ga raztopite v vodi<\/strong>. Pogosto je aromatiziran, saj imajo \u010disti BCAA grenak okus. Ta oblika je primerna za u\u017eivanje med treningom ali kot na\u010din za popestritev vnosa teko\u010dine \u010dez dan.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/bcaa-lizin-900-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tablete<\/strong><\/a>: Vzemite jih pred ali po treningu ali kadar koli \u010dez dan. Vedno jih zau\u017eijte z zadostno koli\u010dino vode.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/moxy-power-energy-drink-330-ml-gymbeam.html\" class=\"ek-link\"><strong>RTD napitki<\/strong><\/a>: Ti napitki v plo\u010devinkah pogosto vsebujejo kofein, izbrane vitamine ali minerale. Idealne so pred vadbo, ko potrebujete spodbudo za energijo. Na voljo so tudi <a href=\"https:\/\/gymbeam.si\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">brezkofeinske<\/a> razli\u010dice, ki jih lahko pijete tudi zve\u010der.<\/li>\n\n\n\n<li><strong>Kompleksni izdelki iz aminokislin<\/strong>: BCAA je mogo\u010de dopolniti tudi s celovitej\u0161imi izdelki, ki vsebujejo vseh <a href=\"https:\/\/gymbeam.si\/eaa-gymbeam.html\"><strong>9 esencialnih aminokislin<\/strong><\/a>.<\/li>\n<\/ul>\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=\"Razmerja_BCAA_v_prehranskih_dopolnilih\"><\/span>Razmerja BCAA v prehranskih dopolnilih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce ste \u017ee jemali BCAA, ste morda opazili, da je na embala\u017ei navedeno razmerje, na primer 4:1:1 ali 2:1:1. Vendar pa ste lahko naleteli tudi na vrednosti, kot so 10:1:1 ali celo 20:1:1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To razmerje <strong>ozna\u010duje dele\u017ee posameznih BCAA v prehranskem dopolnilu<\/strong> &#8211; levcin : izolevcin : valin. Glede na to, da ima levcin najpomembnej\u0161i anaboli\u010dni u\u010dinek, je smiselno, da v izdelku prevladuje.<\/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>Trenutno velja za idealno razmerje <a href=\"https:\/\/gymbeam.si\/bcaa-1500-lizin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">2:1:1<\/a><\/strong>, ki je glede na \u0161tudije najbolj celovito v smislu podpiranja rasti mi\u0161ic, zagotavljanja energije in zmanj\u0161evanja utrujenosti. <span class=\"tadv-color\" style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li>Vendar tudi razmerja, kot so 3:1:1 ali 4:1:1, ne bodo usmerila v napa\u010dno smer, \u010de je va\u0161 glavni cilj \u010dim ve\u010dja rast mi\u0161ic.<\/li>\n\n\n\n<li>Ve\u010dja vsebnost levcina, na primer 20:1:1, glede na trenutne \u0161tudije ne prina\u0161a dodane vrednosti in morda ni tako u\u010dinkovita kot na primer 2:1:1.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/image00020-1124x750.jpeg\" alt=\"Uporaba BCAA\" class=\"wp-image-488989\" style=\"width:843px;height:563px\" width=\"843\" height=\"563\" title=\"Uporaba BCAA\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/08\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdo_naj_uporablja_BCAA\"><\/span>Kdo naj uporablja BCAA?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dopolnjevanje z BCAA je najbolj smiselno za <strong>ljudi, ki jih s prehrano ne dobijo dovolj<\/strong>. To vklju\u010duje <strong>vegetarijance, vegane<\/strong> in druge, ki omejujejo ali izlo\u010dajo \u017eivalske izdelke, bogate z BCAA. Prehranska dopolnila jim lahko pomagajo pove\u010dati kakovost aminokislin v prehrani.<\/li>\n\n\n\n<li>Prav tako so lahko zelo <strong>koristni za \u0161portnike, kot so bodybuilderji, fitneserji<\/strong>, <strong>vzdr\u017eljivostni teka\u010di, kolesarji<\/strong> in drugi aktivni posamezniki, ki imajo seveda ve\u010dje potrebe po esencialnih aminokislinah, potrebnih za obnovo mi\u0161ic.<\/li>\n\n\n\n<li>Poleg tega lahko dodatki BCAA koristijo tudi <strong>tistim, ki so na dieti<\/strong>, se intenzivno ukvarjajo z vadbo in \u017eelijo ohraniti najve\u010djo mi\u0161i\u010dno maso.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ste iz prehrane popolnoma izklju\u010dili \u017eivalske izdelke in vas zanima, katera hranila vam morda manjkajo, jih lahko spoznate v \u010dlanku <strong><a href=\"https:\/\/gymbeam.si\/blog\/katerih-hranil-pri-veganih-najbolj-primanjkuje-in-kako-jih-dopolniti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Katerih hranil najpogosteje primanjkuje v veganski prehrani in kako jih dopolniti<\/a><\/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=\"Stranski_ucinki_BCAA\"><\/span>Stranski u\u010dinki BCAA<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Valin, levcin in izolevcin so aminokisline, ki jih najdemo v obi\u010dajnih \u017eivilih in so tudi del \u010dlove\u0161kega telesa. To so popolnoma naravne snovi, ki jih telo pozna in ki se zlahka presnavljajo. Ob rednem odmerjanju <strong>pri zdravih posameznikih ne povzro\u010dajo ne\u017eelenih u\u010dinkov<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[24]<\/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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>BCAA zagotovo ne moremo \u0161teti za \u010dude\u017eno dopolnilo, ki bo \u010dez no\u010d pomno\u017eilo va\u0161e rezultate. Vsekakor pa ne sodijo v ko\u0161 za smeti. Pomagajo vam lahko <strong>dose\u010di bolj\u0161e rezultate pri pridobivanju mi\u0161i\u010dne mase, te\u017eje trenirati, odlo\u017eiti utrujenost med vadbo ali zmanj\u0161ati bole\u010dine v napetih mi\u0161icah<\/strong>. Med huj\u0161anjem lahko prispevajo k za\u0161\u010diti mi\u0161i\u010dne mase pred izgorevanjem za energijo. \u010ce so to va\u0161i cilji, morajo biti viri hrane, bogati s temi aminokislinami, ali dodatki BCAA vsekakor del va\u0161e vsakodnevne prehrane.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste se iz tega \u010dlanka nau\u010dili kaj novega in zanimivega? Ne pozabite ga deliti s prijatelji.<\/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\/bcaas\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBCAAs\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>BCAA so med najbolj priljubljenimi prehranskimi dopolnili med \u0161portniki. Jemljejo se za podporo rasti mi\u0161ic, okrevanje in tudi med huj\u0161anjem. V \u010dlanku bomo razkrili njihove najpomembnej\u0161e u\u010dinke in priporo\u010deno u\u017eivanje.<\/p>\n","protected":false},"author":129,"featured_media":488875,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6219,6507,7191,7215],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-492047","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-aminokisline","9":"tag-prehranska-dopolnila","10":"tag-rast-misicne-mase-sl","11":"tag-regeneracija-sl","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>BCAA: Kak\u0161en vpliv imajo na rast mi\u0161ic, telesno zmogljivost in kak\u0161en je priporo\u010den vnos? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj so BCAA? 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