{"id":493176,"date":"2023-09-04T09:00:01","date_gmt":"2023-09-04T07:00:01","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=493176"},"modified":"2024-05-27T16:01:52","modified_gmt":"2024-05-27T14:01:52","slug":"a-bcaa-hatasa-a-testedre","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-bcaa-hatasa-a-testedre\/","title":{"rendered":"BCAA-k: milyen hat\u00e1saik vannak az izomn\u00f6veked\u00e9sre \u00e9s a sportteljes\u00edtm\u00e9nyre, \u00e9s mennyit aj\u00e1nlott bevinned bel\u0151l\u00fck?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hu\/blog\/a-bcaa-hatasa-a-testedre\/#Mik_azok_a_BCAA-k\" title=\"Mik azok a BCAA-k?\">Mik azok a BCAA-k?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hu\/blog\/a-bcaa-hatasa-a-testedre\/#A_BCAA-k_anyagcsereje\" title=\"A BCAA-k anyagcser\u00e9je\">A BCAA-k anyagcser\u00e9je<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hu\/blog\/a-bcaa-hatasa-a-testedre\/#A_BCAA-k_7_legjelentosebb_hatasa\" title=\"A BCAA-k 7 legjelent\u0151sebb hat\u00e1sa\">A BCAA-k 7 legjelent\u0151sebb hat\u00e1sa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hu\/blog\/a-bcaa-hatasa-a-testedre\/#A_BCAA-k_forrasai\" title=\"A BCAA-k forr\u00e1sai\">A BCAA-k forr\u00e1sai<\/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\/a-bcaa-hatasa-a-testedre\/#A_BCAA-k_javasolt_beviteli_mennyisege\" title=\"A BCAA-k javasolt beviteli mennyis\u00e9ge\">A BCAA-k javasolt beviteli mennyis\u00e9ge<\/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\/a-bcaa-hatasa-a-testedre\/#Hogyan_fogyaszthatod_a_BCAA-kat\" title=\"Hogyan fogyaszthatod a BCAA-kat?\">Hogyan fogyaszthatod a BCAA-kat?<\/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\/a-bcaa-hatasa-a-testedre\/#BCAA-aranyok_az_etrend-kiegeszitokben\" title=\"BCAA-ar\u00e1nyok az \u00e9trend-kieg\u00e9sz\u00edt\u0151kben\">BCAA-ar\u00e1nyok az \u00e9trend-kieg\u00e9sz\u00edt\u0151kben<\/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\/a-bcaa-hatasa-a-testedre\/#Kinek_ajanlott_a_BCAA-k_alkalmazasa\" title=\"Kinek aj\u00e1nlott a BCAA-k alkalmaz\u00e1sa?\">Kinek aj\u00e1nlott a BCAA-k alkalmaz\u00e1sa?<\/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.hu\/blog\/a-bcaa-hatasa-a-testedre\/#A_BCAA-k_mellekhatasai\" title=\"A BCAA-k mell\u00e9khat\u00e1sai\">A BCAA-k mell\u00e9khat\u00e1sai<\/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.hu\/blog\/a-bcaa-hatasa-a-testedre\/#Mit_erdemes_megjegyezned\" title=\"Mit \u00e9rdemes megjegyezned?\">Mit \u00e9rdemes megjegyezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kev\u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151 \u00f6rvend akkora n\u00e9pszer\u0171s\u00e9gnek, mint a BCAA-k. Sz\u00e1mos sportol\u00f3, k\u00f6zt\u00fck a vasak szerelmesei, fut\u00f3k, ker\u00e9kp\u00e1rosok \u00e9s m\u00e1s, akt\u00edv \u00e9letm\u00f3dot folytat\u00f3k fogyasztj\u00e1k edz\u00e9seik k\u00f6zben. Leggyakrabban <strong>az izomn\u00f6veked\u00e9s t\u00e1mogat\u00e1s\u00e1ra, a regener\u00e1ci\u00f3 min\u0151s\u00e9gnek jav\u00edt\u00e1s\u00e1ra, illetve az izomzat s\u00falyveszt\u00e9s idej\u00e9n t\u00f6rt\u00e9n\u0151 meg\u00f3v\u00e1s\u00e1ra<\/strong> alkalmazz\u00e1k. Az ut\u00f3bbi \u00e9vekben azonban sokszor hallani, hogy a BCAA-k bevitele teljesen sz\u00fcks\u00e9gtelen, \u00e9s ink\u00e1bb a szemetesben a hely\u00fck, mint a shakerekben. Vajon r\u00e1szolg\u00e1lnak a BCAA-k n\u00e9pszer\u0171s\u00e9g\u00fckre, vagy alkalmaz\u00e1suk teljesen \u00e9rtelmetlen?<\/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\">Cikk\u00fcnkb\u0151l megismerheted a BCAA-k al\u00e1bbi ter\u00fcletekre gyakorolt hat\u00e1sait:<\/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\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#izomnovekedes\" style=\"border-radius:0px\">Izomn\u00f6veked\u00e9s<\/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=\"#az-izomtomeg-megorzese\" style=\"border-radius:0px\">Az izomt\u00f6meg meg\u0151rz\u00e9se<\/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=\"#edzes-utani-izomfajdalmak\" style=\"border-radius:0px\">Edz\u00e9s ut\u00e1ni izomf\u00e1jdalmak<\/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=\"#sportolas-kozben-fellepo-faradtsag\" style=\"border-radius:0px\">Sportol\u00e1s k\u00f6zben fell\u00e9p\u0151 f\u00e1radts\u00e1g<\/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=\"#sportteljesitmeny\" style=\"border-radius:0px\">Sportteljes\u00edtm\u00e9ny<\/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=\"#sulyvesztes-es-az-egeszseges-testsuly-fenntartasa\" style=\"border-radius:0px\">S\u00falycs\u00f6kken\u00e9s \u00e9s s\u00falyfenntart\u00e1s<\/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=\"Mik_azok_a_BCAA-k\"><\/span>Mik azok a BCAA-k?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Az emberi testben 20-f\u00e9le <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminosav<\/a> tal\u00e1lhat\u00f3, amelyek a feh\u00e9rj\u00e9k alapvet\u0151 alkot\u00f3elemei. Feladatuk az izomt\u00f6meg \u00e9s m\u00e1s sz\u00f6vetek fel\u00e9p\u00edt\u00e9se \u00e9s helyre\u00e1ll\u00edt\u00e1sa, szervezet\u00fcnk pedig emellett hormonokat \u00e9s enzimeket is el\u0151\u00e1ll\u00edt bel\u0151l\u00fck \u2013 az aminosavak ez\u00e9rt n\u00e9lk\u00fcl\u00f6zhetetlenek az olyan folyamatokhoz, mint <strong>az em\u00e9szt\u00e9s, a t\u00e1panyagok felsz\u00edv\u00f3d\u00e1sa, valamint az izomn\u00f6veked\u00e9s \u00e9s -regener\u00e1ci\u00f3.<\/strong> Azonban, mivel test\u00fcnk nem t\u00e1rolja \u0151ket olyan nagy mennyis\u00e9gben, mint a zs\u00edrokat, rendszeres p\u00f3tl\u00e1suk sz\u00fcks\u00e9ges. Ugyan megtal\u00e1lhat\u00f3k t\u00f6bbek k\u00f6z\u00f6tt az izmokban, \u00e9s azok k\u00e9pesek aminosavakk\u00e1 lebomlani, de ez term\u00e9szetesen nemk\u00edv\u00e1natos lehet\u0151s\u00e9g.&nbsp;<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az <strong>aminosavak<\/strong> k\u00f6z\u00f6tt vannak <strong>esszenci\u00e1lisak \u00e9s nem esszenci\u00e1lisak;<\/strong> a legfontosabb k\u00fcl\u00f6nbs\u00e9g, hogy a szervezet az esszenci\u00e1lis aminosavakat (<a href=\"https:\/\/gymbeam.hu\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA-k<\/a>) nem k\u00e9pes \u00f6nmaga el\u0151\u00e1ll\u00edtani. Az ide tartoz\u00f3 9-f\u00e9le aminosavat (n\u00e9ha 8, mivel a hisztidint vehetj\u00fck szemiesszenci\u00e1lisnak) <strong>\u00e9trend\u00fcnk vagy \u00e9trend-kieg\u00e9sz\u00edt\u0151k r\u00e9v\u00e9n kell bevinn\u00fcnk szervezet\u00fcnkbe.<\/strong> Hogy a dolog m\u00e9g \u00e9rdekesebb legyen, van k\u00f6zt\u00fck 3 olyan, amelyek elt\u00e9rnek k\u00e9miai fel\u00e9p\u00edt\u00e9s\u00fcket, funkci\u00f3ikat, valamint a szervezetben val\u00f3 felsz\u00edv\u00f3d\u00e1sukat \u00e9s felhaszn\u00e1l\u00e1sukat tekintve.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezeket rendszerint a <a href=\"https:\/\/gymbeam.hu\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> r\u00f6vid\u00edt\u00e9s alatt tal\u00e1lhatjuk meg, aminek jelent\u00e9se Branched Chain Amino Acids, azaz el\u00e1gaz\u00f3 l\u00e1nc\u00fa aminosavak. <strong>A valin, a leucin \u00e9s az izoleucin<\/strong> tartozik k\u00f6z\u00e9j\u00fck, amelyek a szervezetben megtal\u00e1lhat\u00f3 \u00f6sszes aminosav k\u00f6r\u00fclbel\u00fcl 35-40%-\u00e1t, valamint a v\u00e1zizomsz\u00f6vetek aminosavainak k\u00f6r\u00fclbel\u00fcl 14%-\u00e1t adj\u00e1k.&nbsp;[23]<\/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\/08\/image00026-1124x749.jpeg\" alt=\"Mik a BCAA-k?\" class=\"wp-image-488879\" style=\"width:843px;height:562px\" title=\"Mik a BCAA-k?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Leucin<\/h3>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/l-leucin-instant-por-gymbeam.html\" target=\"_blank\" aria-label=\"leucin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">leucin<\/a> a legfontosabb BCAA, tanulm\u00e1nyok ugyanis kimutatt\u00e1k, hogy <strong>ez stimul\u00e1lja leghat\u00e9konyabban az izmok feh\u00e9rjeszint\u00e9zis\u00e9t.<\/strong> A szervezet sejtjei k\u00e9pesek felismerni a leucin szintj\u00e9t, \u00e9s annak alapj\u00e1n k\u00fcldenek jelet az mTOR feh\u00e9rjekomplexnek, amely azut\u00e1n beind\u00edtja az izomregener\u00e1ci\u00f3 \u00e9s -n\u00f6veked\u00e9s folyamat\u00e1t (MPS &#8211; Muscle Protein Synthesis). Ez az oka annak, hogy sok sportol\u00f3 k\u00f6veti figyelemmel \u00e9trend \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00e1ltali leucinbevitel\u00e9t. A n\u00f6v\u00e9nyi alap\u00fa \u00e9trendek p\u00e9ld\u00e1ul alacsony leucintartalommal rendelkeznek, ez\u00e9rt k\u00f6vet\u00e9s\u00fck eset\u00e9n a leucin k\u00fcl\u00f6n bevitele sz\u00fcks\u00e9ges. [3]<\/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. Izoleucin<\/h3>\n\n\n\n<p>Az mTOR aktiv\u00e1l\u00e1s\u00e1nak hat\u00e9konys\u00e1g\u00e1t tekintve az izoleucin a valin \u00e9s a leucin k\u00f6z\u00f6tt foglal helyet. Legfontosabb tulajdons\u00e1ga, hogy fokozza a gl\u00fck\u00f3z (v\u00e9rcukor) hasznosul\u00e1s\u00e1t, ez\u00e1ltal <strong>energi\u00e1t biztos\u00edt az izmoknak sportol\u00e1s k\u00f6zben.<\/strong> Emellett antikatabolikus hat\u00e1sokkal is rendelkezik (seg\u00edt megakad\u00e1lyozni az izomzat lebont\u00e1s\u00e1t), amely hasonl\u00f3 a leucin metabolitja, a <a href=\"https:\/\/gymbeam.hu\/hmb-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">HMB<\/a> (b\u00e9ta-hidroxi-b\u00e9ta-metilbutir\u00e1t) \u00e1ltal kifejtett hat\u00e1shoz. [4]<\/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>A valin hat\u00e1sai a legkev\u00e9sb\u00e9 kutatottak a 3-f\u00e9le aminosav k\u00f6z\u00fcl. Tal\u00e1n ez az oka annak, hogy nem tartj\u00e1k olyan fontosnak, mint a leucint \u00e9s az izoleucint. Ahogy a m\u00e1sik k\u00e9t BCAA, ez is k\u00e9pes stimul\u00e1lni az mTOR feh\u00e9rjekomplexet (Mammalian Target of Rapamycin \u2013 a rapamicin mechanisztikus c\u00e9lpontja), amelynek kulcsszerepe van <strong>az izomn\u00f6veked\u00e9s szab\u00e1lyoz\u00e1s\u00e1ban.<\/strong>&nbsp;[2]<\/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=\"A_BCAA-k_anyagcsereje\"><\/span>A BCAA-k anyagcser\u00e9je<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A t\u00f6bbi aminosavval ellent\u00e9tben a <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\">BCAA-k<\/a> anyagcser\u00e9je nem a m\u00e1jban megy v\u00e9gre, \u00edgy <strong>gyorsan be tudnak l\u00e9pni az izomsejtekbe,<\/strong> ahol szinte azonnal felhaszn\u00e1l\u00e1sra ker\u00fclnek a regener\u00e1ci\u00f3 vagy a n\u00f6veked\u00e9s t\u00e1mogat\u00e1s\u00e1ra, illetve energiaforr\u00e1sk\u00e9nt. Pontosan a <strong>gyors felhaszn\u00e1lhat\u00f3s\u00e1g<\/strong> a valin, a leucin \u00e9s az izoleucin egyik leg\u00e9rt\u00e9kesebb tulajdons\u00e1ga.&nbsp;[5]<\/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=\"A_BCAA-k_7_legjelentosebb_hatasa\"><\/span>A BCAA-k 7 legjelent\u0151sebb hat\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tulajdons\u00e1gaiknak k\u00f6sz\u00f6nhet\u0151en a BCAA-k er\u0151- \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k sz\u00e1m\u00e1ra is tartogatnak el\u0151ny\u00f6ket. Hogyan l\u00e1tja hat\u00e1saikat a tudom\u00e1ny?<\/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=\"izomnovekedes\">1. Izomn\u00f6veked\u00e9s<\/h3>\n\n\n\n<p>A nagyobb izmok megszerz\u00e9se a leggyakoribb motiv\u00e1ci\u00f3 a BCAA-k alkalmaz\u00e1s\u00e1ra&nbsp; test\u00e9p\u00edt\u0151k, er\u0151emel\u0151k \u00e9s rendszeres konditerem-l\u00e1togat\u00f3k k\u00f6r\u00e9ben, akik szeretn\u00e9k biztos\u00edtani szervezet\u00fck sz\u00e1m\u00e1ra <strong>az <a href=\"https:\/\/gymbeam.hu\/tomegnoveles\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izomn\u00f6veked\u00e9shez<\/a> sz\u00fcks\u00e9ges \u00e9p\u00edt\u0151anyagokat.<\/strong> Test\u00fcnkben az izomt\u00f6meg folyamatos leboml\u00e1s (katabolizmus) \u00e9s \u00e9p\u00fcl\u00e9s (anabolizmus) k\u00f6rforg\u00e1s\u00e1t v\u00e9gzi. Ha <strong>n\u0151ni<\/strong> szeretn\u00e9l, <strong>az anabolikus folyamatoknak t\u00fals\u00falyban kell lenni\u00fck a katabolikusokhoz k\u00e9pest.<\/strong> Ezt legegyszer\u0171bben min\u0151s\u00e9gi er\u0151edz\u00e9sekkel, valamint az <a data-mce-href=\"https:\/\/gymbeam.hu\/aminosavak\" href=\"https:\/\/gymbeam.hu\/aminosavak\" class=\"ek-link\">aminosavak<\/a> el\u00e9gs\u00e9ges, \u00e9trend (<a data-mce-href=\"\/blog?p=394462\" href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" class=\"ek-link\">feh\u00e9rje<\/a>) vagy <a data-mce-href=\"https:\/\/gymbeam.hu\/feherjek\" href=\"https:\/\/gymbeam.hu\/feherjek\" class=\"ek-link\">\u00e9trend-kieg\u00e9sz\u00edt\u0151k<\/a> r\u00e9v\u00e9n biztos\u00edtott bevitel\u00e9vel \u00e9rheted el.&nbsp;[7]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az aminosavak k\u00f6z\u00f6tt ebb\u0151l a szempontb\u00f3l, a tudom\u00e1ny jelenlegi \u00e1ll\u00e1spontja szerint, a <strong>leucin<\/strong> a leghat\u00e9konyabb, ugyanis <strong>ez aktiv\u00e1lja legink\u00e1bb az mTOR-t, amely stimul\u00e1lja az izmok feh\u00e9rjeszint\u00e9zis\u00e9t (MPS).<\/strong> Ehhez az izoleucin \u00e9s a valin is hozz\u00e1j\u00e1rul. Ha edz\u00e9s ut\u00e1ni <a href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjeturmixodhoz<\/a> BCAA-kat, vagy legal\u00e1bbis leucint adsz, n\u00f6velheted az ital anabolikus potenci\u00e1lj\u00e1t.<\/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\">Kiz\u00e1r\u00f3lag BCAA-k alkalmaz\u00e1s\u00e1val t\u00e1mogathat\u00f3 az izomt\u00f6meg n\u00f6veked\u00e9se?<\/h4>\n\n\n\n<p>Amikor a szervezet \u00faj izomsz\u00f6veteket \u00e9p\u00edt, mind a 9-f\u00e9le <a href=\"https:\/\/gymbeam.hu\/eaa-gymbeam.html\" class=\"ek-link\">esszenci\u00e1lis aminosav<\/a> n\u00e9lk\u00fcl\u00f6zhetetlen sz\u00e1m\u00e1ra. <strong>A BCAA-k mind\u00f6ssze ezeknek az \u00e9p\u00edt\u0151elemeknek az 1\/3-\u00e1t teszik ki.<\/strong> Ahogy h\u00e1z\u00e9p\u00edt\u00e9s sor\u00e1n, itt sem boldogulsz, ha csak egyf\u00e9le anyagot haszn\u00e1lsz, ez\u00e9rt nem szabad megfeledkezni a komplex <a href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rjeforr\u00e1sokr\u00f3l<\/a> (aminosavakr\u00f3l), mint amilyen a <a href=\"https:\/\/gymbeam.hu\/csirkemell-sajat-leveben-gymbeam.html\" class=\"ek-link\">h\u00fas<\/a>, a hal, a tejterm\u00e9kek, a <a href=\"https:\/\/gymbeam.hu\/liquid-egg-whites-gymbeam.html\" class=\"ek-link\">toj\u00e1s<\/a> vagy a <a href=\"https:\/\/gymbeam.hu\/wpc-80-feherje-gym-beam.html\" class=\"ek-link\">tejsav\u00f3feh\u00e9rje<\/a>. Szint\u00e9n fontos, hogy biztos\u00edtsd az el\u00e9gs\u00e9ges napi feh\u00e9rjebevitelt, amely er\u0151sportol\u00f3k eset\u00e9ben <strong>1,4 \u00e9s 2 g\/testt\u00f6megkilogramm k\u00f6z\u00e9<\/strong> kell, hogy essen. [6\u20137]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha az izomt\u00f6meg-\u00e9p\u00edt\u00e9s a c\u00e9lod, \u00e9s szeretn\u00e9d megtudni, milyen \u00e9trendi \u00e9s edz\u00e9sbeli l\u00e9p\u00e9sekkel t\u00e1mogathatod legjobban, olvasd el praktikus tan\u00e1csokat tartalmaz\u00f3 cikk\u00fcnket: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/10-taplalkozasi-es-edzesi-tipp-a-maximalis-izomnovekedeshez\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 t\u00e1pl\u00e1lkoz\u00e1si \u00e9s edz\u00e9stipp a maxim\u00e1lis izomn\u00f6veked\u00e9shez<\/a><\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/1649178104016-1124x750.jpg\" alt=\"Milyen hat\u00e1sokkal b\u00edrnak a BCAA-k?\" class=\"wp-image-488895\" style=\"width:843px;height:563px\" title=\"Milyen hat\u00e1sokkal b\u00edrnak a BCAA-k?\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"az-izomtomeg-megorzese\">2. Az izomt\u00f6meg meg\u0151rz\u00e9se<\/h3>\n\n\n\n<p>A BCAA-k j\u00f3 szolg\u00e1latot tehetnek di\u00e9ta idej\u00e9n, amikor <strong>az izomt\u00f6meg maxim\u00e1lis meg\u0151rz\u00e9se mellett pr\u00f3b\u00e1lsz zs\u00edrt leadni.<\/strong> Ha az \u00e9trend r\u00e9v\u00e9n cs\u00f6kken az energiabevitel, a szervezet \u00e1ltal\u00e1ban a zs\u00edr mellett az izomt\u00f6meget is elkezdi \u00e9getni. Ezt r\u00e9szlegesen megakad\u00e1lyozhatod, ha biztos\u00edtod az optim\u00e1lis napi feh\u00e9rjebevitelt, \u00e9s meger\u0151ltet\u0151 edz\u00e9seid sor\u00e1n BCAA-kat fogyasztasz, mert ez\u00e1ltal a testednek nem kell az izomsz\u00f6vetekben t\u00e1rolt aminosavak felhaszn\u00e1l\u00e1s\u00e1hoz folyamodnia. Egyes tanulm\u00e1nyok szerint a BCAA-k az izomzat lebont\u00e1s\u00e1\u00e9rt felel\u0151s enzim aktivit\u00e1s\u00e1t korl\u00e1tozva k\u00e9pesek <strong>g\u00e1tolni (lass\u00edtani) az izomfeh\u00e9rj\u00e9k lebont\u00e1s\u00e1t<\/strong> is, emellett antikatabolikus hat\u00e1sokkal is rendelkeznek. Ennek k\u00f6sz\u00f6nhet\u0151, hogy azok, akik test\u00e9p\u00edt\u0151 versenyre k\u00e9sz\u00fclnek, \u00e9s <strong>alacsony testzs\u00edrsz\u00e1zal\u00e9k fenntart\u00e1sa mellett maxim\u00e1lisan meg akarj\u00e1k \u0151rizni izomt\u00f6meg\u00fcket,<\/strong> gyakorta alkalmazz\u00e1k a BCAA-kat.&nbsp;[7\u20138]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, mi sz\u00fcks\u00e9ges a s\u00falyveszt\u00e9shez, olvasd el <strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-fogyas-egyszeru-alapjai-meg-fogsz-lepodni-azon-mi-fontos-igazan\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A fogy\u00e1s egyszer\u0171 alapjai: meg fogsz lep\u0151dni azon, mi fontos igaz\u00e1n<\/a><\/strong> c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"668\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/DSC08669.jpg\" alt=\"A BCAA-k \u00e9s az izomt\u00f6meg meg\u0151rz\u00e9se\" class=\"wp-image-488918\" style=\"width:750px;height:501px\" title=\"A BCAA-k \u00e9s az izomt\u00f6meg meg\u0151rz\u00e9se\" 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: 1000px) 100vw, 1000px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"edzes-utani-izomfajdalmak\">3. Edz\u00e9s ut\u00e1ni izomf\u00e1jdalmak<\/h3>\n\n\n\n<p>Ha er\u0151edz\u00e9seket v\u00e9gzel, val\u00f3sz\u00edn\u0171leg tapasztalt\u00e1l m\u00e1r kellemetlen izomf\u00e1jdalmakat, amelyek \u00e1ltal\u00e1ban \u00faj gyakorlatok vagy intenz\u00edvebb edz\u00e9sek ut\u00e1ni napokon jelentkeznek. A BCAA-k azonban ebben is seg\u00edts\u00e9get ny\u00fajthatnak: sz\u00e1mos tanulm\u00e1ny kimutatta, hogy edz\u00e9s k\u00f6zbeni vagy ut\u00e1ni bevitel\u00fck hozz\u00e1j\u00e1rul a <strong>cs\u00f6kkent izomf\u00e1jdalmakhoz (DOMS &#8211; Delayed Onset Muscle Soreness; k\u00e9sleltetett izomf\u00e1jdalom).<\/strong> Arra is r\u00e1mutattak emellett, hogy a BCAA-k az izomk\u00e1rosod\u00e1s egyik mutat\u00f3jak\u00e9nt ismert kreatin-kin\u00e1z szintj\u00e9t is k\u00e9pesek cs\u00f6kkenteni, ennek k\u00f6sz\u00f6nhet\u0151en enyh\u00edtik a k\u00e1rosod\u00e1st. [9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00edg a BCAA-k regener\u00e1ci\u00f3ra gyakorolt hat\u00e1sait nem siker\u00fclt m\u00e9g teljes m\u00e9rt\u00e9kben bizony\u00edtani, az izomf\u00e1jdalom cs\u00f6kkent\u00e9se hozz\u00e1j\u00e1rul, <strong>hogy a k\u00f6vetkez\u0151 edz\u00e9sed m\u00e9g \u00e9lvezetesebb lehessen.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00f6bbet is megtudhatsz a regener\u00e1ci\u00f3 t\u00e1mogat\u00e1s\u00e1nak m\u00f3djair\u00f3l al\u00e1bbi cikk\u00fcnkb\u0151l: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-segitheted-elo-a-regeneraciot-masszazspisztoly-es-egyeb-eszkozok-hasznalataval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan seg\u00edtheted el\u0151 a regener\u00e1ci\u00f3t massz\u00e1zspisztoly \u00e9s egy\u00e9b eszk\u00f6z\u00f6k haszn\u00e1lat\u00e1val?<\/a><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sportolas-kozben-fellepo-faradtsag\">4. Sportol\u00e1s k\u00f6zben fell\u00e9p\u0151 f\u00e1radts\u00e1g<\/h3>\n\n\n\n<p>A valin, a leucin \u00e9s az izoleucin kombin\u00e1ci\u00f3ja abban is seg\u00edthet, hogy edz\u00e9s k\u00f6zben k\u00e9s\u0151bb jelentkezzen a f\u00e1radts\u00e1g \u00e9rz\u00e9se. Ezt a hat\u00e1sukat els\u0151sorban annak k\u00f6sz\u00f6nhetik, hogy <strong>a BCAA-k k\u00e9pesek cs\u00f6kkenteni a szerotonin nev\u0171 neurotranszmitter szintj\u00e9t.<\/strong> A szerotonin az agyban termel\u0151dik intenz\u00edv vagy hossz\u00fa edz\u00e9sek sor\u00e1n, \u00e9s ez a f\u00e1radts\u00e1g \u00e9rz\u00e9s\u00e9nek megjelen\u00e9s\u00e9hez vezet, szint\u00e9zis\u00e9hez azonban <a href=\"https:\/\/gymbeam.hu\/l-tryptophan-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">triptof\u00e1nra<\/a> van sz\u00fcks\u00e9g, amely ugyanazt a transzportert haszn\u00e1lja, mint a BCAA-k, hogy eljusson az agyba. A BCAA-k k\u00e9pesek elfoglalni a legt\u00f6bb el\u00e9rhet\u0151 transzportert, \u00edgy a triptof\u00e1n nem tud eljutni az agyba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ennek eredm\u00e9nyek\u00e9ppen <strong>a szerotonin termel\u0151d\u00e9se m\u00e9rs\u00e9kl\u0151dik, \u00edgy pedig k\u00e9s\u0151bb l\u00e9p fel a f\u00e1radts\u00e1g \u00e9rz\u00e9se,<\/strong> hogy <strong>tov\u00e1bb \u00e9s kem\u00e9nyebben edzhess, \u00e9s jav\u00edthasd \u00e1ll\u00f3k\u00e9pess\u00e9gi \u00e9s er\u0151teljes\u00edtm\u00e9nyedet<\/strong>.&nbsp;[10\u201311]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha f\u00e1radts\u00e1g k\u00ednoz, \u00e9s nem tudod, mi\u00e9rt, al\u00e1bbi cikk\u00fcnk seg\u00edts\u00e9gedre lehet: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/mit-tegyel-ha-alvas-utan-is-faradt-vagy-probald-ki-a-pihenes-7-formajanak-barmelyiket\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mit tegy\u00e9l, ha alv\u00e1s ut\u00e1n is f\u00e1radt vagy? Pr\u00f3b\u00e1ld ki a pihen\u00e9s 7 form\u00e1j\u00e1nak b\u00e1rmelyik\u00e9t<\/a><\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/iStock-1283557420-1124x750.jpg\" alt=\"A BCAA-k \u00e9s a f\u00e1radts\u00e1g cs\u00f6kkent\u00e9se\" class=\"wp-image-488935\" style=\"width:843px;height:563px\" title=\"A BCAA-k \u00e9s a f\u00e1radts\u00e1g cs\u00f6kkent\u00e9se\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sportteljesitmeny\">5. Sportteljes\u00edtm\u00e9ny<\/h3>\n\n\n\n<p>A BCAA-kat a szervezet gyorsan lebontja, \u00e9s szinte azonnali <strong>energiaforr\u00e1sk\u00e9nt szolg\u00e1lnak az akt\u00edv izmok sz\u00e1m\u00e1ra.<\/strong> J\u00f3 eredm\u00e9nyt \u00e9rhetsz el, ha sz\u00e9nhidr\u00e1tokkal d\u00fas\u00edtott izot\u00f3ni\u00e1s italhoz adod \u0151ket a maxim\u00e1lis teljes\u00edtm\u00e9ny t\u00e1mogat\u00e1s\u00e1ra. Ha az el\u0151z\u0151 pontban eml\u00edtett f\u00e1radts\u00e1gcs\u00f6kkent\u00e9st is figyelembe vessz\u00fck, <strong>jobb min\u0151s\u00e9g\u0171, intenz\u00edvebb \u00e9s tov\u00e1bb tart\u00f3 sportteljes\u00edtm\u00e9nyre<\/strong> sz\u00e1m\u00edthatsz. Ez er\u0151- \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3knak egyar\u00e1nt haszn\u00e1ra v\u00e1lhat. \u00c1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k emellett nagyra \u00e9rt\u00e9kelhetik a <strong>pozit\u00edv hat\u00e1sokat<\/strong>, amelyeket <strong>a BCAA-k az immunit\u00e1sra gyakorolnak,<\/strong> mivel az egy hossz\u00fa edz\u00e9s ut\u00e1n gyeng\u00fclhet.&nbsp;[12\u201313]<\/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>Ha er\u0151edz\u00e9seket v\u00e9gzel, \u00e9s szeretn\u00e9d tudni, milyen m\u00e1s \u00e9trend-kieg\u00e9sz\u00edt\u0151k seg\u00edthetik a teljes\u00edtm\u00e9nyed jav\u00edt\u00e1s\u00e1t, olvasd el <strong><a href=\"https:\/\/gymbeam.hu\/blog\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Hogyan v\u00e1lasszunk megfelel\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151t a testmozg\u00e1shoz?<\/a><\/strong> c\u00edm\u0171 cikk\u00fcnket.<\/li>\n\n\n\n<li>Ha \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3 vagy, ne hagyd ki al\u00e1bbi cikk\u00fcnket: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-11-legjobb-taplalekkiegeszito-futashoz-kerekparozashoz-es-mas-allokepessegi-sporthoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A 11 legjobb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 fut\u00e1shoz, ker\u00e9kp\u00e1roz\u00e1shoz \u00e9s m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sporthoz<\/a><\/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\/08\/DSC09825-1124x749.jpg\" alt=\"A BCAA-k \u00e9s a sportteljes\u00edtm\u00e9ny\" class=\"wp-image-488951\" style=\"width:843px;height:562px\" title=\"A BCAA-k \u00e9s a sportteljes\u00edtm\u00e9ny\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sulyvesztes-es-az-egeszseges-testsuly-fenntartasa\">6. S\u00falyveszt\u00e9s \u00e9s az eg\u00e9szs\u00e9ges tests\u00faly fenntart\u00e1sa<\/h3>\n\n\n\n<p>Ahogy di\u00e9ta sor\u00e1n cs\u00f6kkennek \u00e9teladagjaid, a BCAA-k bevitel\u00e9nek fontoss\u00e1ga \u00fagy n\u0151. Ebben az id\u0151szakban kulcsfontoss\u00e1g\u00fa, hogy el\u00e9g <a href=\"https:\/\/gymbeam.hu\/blog\/feherjek-es-fogyas\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rj\u00e9t<\/a>, \u00e9s \u00e1ltala aminosavat fogyassz, <strong>hogy megakad\u00e1lyozd a jelent\u0151s izomveszt\u00e9st.<\/strong> A BCAA-k emellett energiaforr\u00e1sk\u00e9nt is szolg\u00e1lnak, \u00e9s <strong>meg\u00f3vj\u00e1k az izomt\u00f6meget att\u00f3l, hogy a szervezet energi\u00e1\u00e9rt el\u00e9gesse \u0151ket fizikai aktivit\u00e1s k\u00f6zben.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A valin, a leucin \u00e9s az izoleucin bevitele azoknak is haszn\u00e1ra v\u00e1lhat, akik eg\u00e9szs\u00e9ges tests\u00falyukat szeretn\u00e9k meg\u0151rizni. Sz\u00e1mos kutat\u00e1s mutatta ki, hogy a BCAA-k fokozottabb bevitele kapcsolatban \u00e1ll <strong>a t\u00fals\u00faly \u00e9s az elh\u00edz\u00e1s kialakul\u00e1s\u00e1nak cs\u00f6kkent kock\u00e1zat\u00e1val.<\/strong>&nbsp;[14\u201315]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hogy megtudd, mi m\u00e1s seg\u00edthet k\u00f6nnyebb\u00e9 tenni a s\u00falyveszt\u00e9st, olvasd el <strong><a href=\"https:\/\/gymbeam.hu\/blog\/10-tipp-a-konnyebb-fogyashoz-es-hogy-konnyebben-formaba-lendulj\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 tipp a k\u00f6nnyebb fogy\u00e1shoz, \u00e9s hogy k\u00f6nnyebben form\u00e1ba ker\u00fclj<\/a><\/strong> 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<h3 class=\"wp-block-heading\">7. A BCAA-k egy\u00e9b potenci\u00e1lis hat\u00e1sai<\/h3>\n\n\n\n<p>A BCAA-kat nem csak a sportteljes\u00edtm\u00e9ny \u00e9s a tests\u00faly kapcs\u00e1n vizsg\u00e1lj\u00e1k. Vannak kutat\u00e1sok, amelyek <strong>a m\u00e1jm\u0171k\u00f6d\u00e9sre gyakorolt j\u00f3t\u00e9kony hat\u00e1saikat<\/strong> \u00edrj\u00e1k le, k\u00fcl\u00f6n\u00f6sen a m\u00e1jzsugort\u00f3l vagy m\u00e1s, a m\u00e1jat \u00e9rint\u0151 probl\u00e9m\u00e1kt\u00f3l szenved\u0151k eset\u00e9ben. Ezeket az aminosavakat <strong>klinikai gyakorlatban is haszn\u00e1lj\u00e1k,<\/strong> k\u00fcl\u00f6n\u00f6sen m\u0171t\u00e9tek ut\u00e1n, amikor az emberek immunrendszere legyeng\u00fcl, \u00e9s nagyobb es\u00e9llyel vesz\u00edtenek izmot. Ilyen esetekben azonban fontos, hogy mindegyik esszenci\u00e1lis aminosav bevitel\u00e9r\u0151l gondoskodjunk.&nbsp;[16\u201318]<\/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=\"A_BCAA-k_forrasai\"><\/span>A BCAA-k forr\u00e1sai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A BCAA-kra nem kell valami rendk\u00edv\u00fclik\u00e9nt gondolnod; rendszeresen viszed be \u0151ket szervezetedbe mindennapi \u00e9telek, \u00edgy h\u00fas, toj\u00e1s \u00e9s tejterm\u00e9kek \u00e1ltal. A kiv\u00e1l\u00f3 min\u0151s\u00e9g\u0171 <a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tejsav\u00f3feh\u00e9rje<\/a> p\u00e9ld\u00e1ul a BCAA-k term\u00e9szetes forr\u00e1sa. Koncentr\u00e1lt \u00e9trend-kieg\u00e9sz\u00edt\u0151kk\u00e9nt leggyakrabban <a href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" class=\"ek-link\">por<\/a>, <a href=\"https:\/\/gymbeam.hu\/bcaa-1500-lizin-300-tab-gym-beam.html\" class=\"ek-link\">tabletta<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">italok<\/a> form\u00e1j\u00e1ban tal\u00e1lkozhatsz vel\u00fck. &nbsp;[19\u201320]<\/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\">\u00c9lelmiszerek \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00e1tlagos BCAA-tartalma<\/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\"><p style=\"text-align: center\">\u00c9lelmiszer (100 g)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Teljes BCAA-tartalom (g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><a href=\"https:\/\/gymbeam.hu\/wpc-80-feherje-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Tejsav\u00f3feh\u00e9rje<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">19.8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><a href=\"https:\/\/gymbeam.hu\/bio-borsofeherje-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Bors\u00f3feh\u00e9rje<\/a><\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">17.9<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Marhah\u00fas<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.47<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Csirkeh\u00fas<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.51<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tonhalkonzerv<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.56<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Toj\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.53<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">G\u00f6r\u00f6g joghurt<\/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=\"A_BCAA-k_javasolt_beviteli_mennyisege\"><\/span>A BCAA-k javasolt beviteli mennyis\u00e9ge<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az \u00e1ltal\u00e1nos aj\u00e1nl\u00e1s <strong>naponta \u00f6sszesen 20 g BCAA<\/strong> bevitele.&nbsp;[21]<\/li>\n\n\n\n<li>Ebb\u0151l <strong>2-10 grammnak<\/strong> kell <a href=\"https:\/\/gymbeam.hu\/l-leucin-instant-por-gymbeam.html\" target=\"_blank\" aria-label=\"leucinnak  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>leucinnak<\/strong> <\/a>lennie.<\/li>\n\n\n\n<li>Az izoleucin optim\u00e1lis mennyis\u00e9ge k\u00f6r\u00fclbel\u00fcl 48-72 mg\/testt\u00f6megkilogramm.<\/li>\n\n\n\n<li>A valin aj\u00e1nlott beviteli mennyis\u00e9ge m\u00e9g nem ker\u00fclt meghat\u00e1roz\u00e1sra.<\/li>\n\n\n\n<li>\u00c1ltal\u00e1noss\u00e1gban a BCAA napi (\u00e9trend \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00e1ltali) bevitele megfelel\u0151, \u00e9s nagy val\u00f3sz\u00edn\u0171s\u00e9ggel biztos\u00edtani tudod a leucin, az izoleucin \u00e9s a valin javasolt mennyis\u00e9g\u00e9t is.<\/li>\n\n\n\n<li><strong>Egy adag \u00e9trend-kieg\u00e9sz\u00edt\u0151vel 5-10 g BCAA-t vihetsz be.<\/strong><\/li>\n\n\n\n<li><strong>A BCAA-k bevitele remek v\u00e1laszt\u00e1s edz\u00e9s el\u0151tt vagy k\u00f6zben az energia p\u00f3tl\u00e1s\u00e1ra \u00e9s az izomzat v\u00e9delm\u00e9re, valamint edz\u00e9s ut\u00e1n<\/strong> a regener\u00e1ci\u00f3t seg\u00edt\u0151 italod r\u00e9szek\u00e9nt.<\/li>\n\n\n\n<li>A nap folyam\u00e1n m\u00e1skor is fogyaszthatod \u0151ket, hogy fokozd ezeknek az esszenci\u00e1lis aminosavaknak a napi bevitel\u00e9t.<\/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=\"A BCAA-k adagol\u00e1sa\" class=\"wp-image-489029\" title=\"A BCAA-k adagol\u00e1sa\" 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=\"Hogyan_fogyaszthatod_a_BCAA-kat\"><\/span>Hogyan fogyaszthatod a BCAA-kat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A BCAA-kat sz\u00e1mos form\u00e1ban fogyaszhatod:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Por<\/a>: Nincs m\u00e1s dolgod, mint v\u00edzben feloldani.<\/strong> Gyakran \u00edzes\u00edtett, mivel a tiszta BCAA-k \u00edze keser\u0171. Ez a forma lehet\u0151v\u00e9 teszi az edz\u00e9s k\u00f6zbeni fogyaszt\u00e1st, \u00edgy r\u00e1ad\u00e1sul a napi folyad\u00e9kbeviteledet is soksz\u00edn\u0171bb\u00e9 teheted.<\/li>\n\n\n\n<li><strong><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\">Tabletta<\/a>: Edz\u00e9s el\u0151tt vagy ut\u00e1n,<\/strong> valamint a nap b\u00e1rmely szak\u00e1ban alkalmazhat\u00f3. Fontos, hogy mindig megfelel\u0151 mennyis\u00e9g\u0171 v\u00edzzel vedd be.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/moxy-power-energy-drink-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Fogyaszt\u00e1sra k\u00e9sz (RTD) italok<\/a>:<\/strong> Ezek a <strong>dobozos<\/strong> italok gyakran tartalmaznak koffeint, v\u00e1logatott vitaminokat \u00e9s \u00e1sv\u00e1nyi anyagokat. J\u00f3 v\u00e1laszt\u00e1s lehet edz\u00e9s el\u0151tt, amikor energial\u00f6ketre van sz\u00fcks\u00e9ged. K\u00edn\u00e1latunkban tal\u00e1lhatsz <a href=\"https:\/\/gymbeam.hu\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koffeinmentes<\/a> v\u00e1ltozatokat, amelyeket este is fogyaszthatsz.<\/li>\n\n\n\n<li><strong>Komplex aminosav-k\u00e9sz\u00edtm\u00e9nyek:<\/strong> a BCAA-k bevitel\u00e9t \u00f6sszetettebb, mind a <strong>9-f\u00e9le <a href=\"https:\/\/gymbeam.hu\/eaa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">esszenci\u00e1lis aminosavat<\/a><\/strong> tartalmaz\u00f3 \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00e1ltal is biztos\u00edthatod.<\/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=\"BCAA-aranyok_az_etrend-kiegeszitokben\"><\/span>BCAA-ar\u00e1nyok az \u00e9trend-kieg\u00e9sz\u00edt\u0151kben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha kor\u00e1bban fogyasztott\u00e1l m\u00e1r BCAA-kat, \u00e9szrevehetted, hogy a csomagol\u00e1son fel van t\u00fcntetve egy ar\u00e1ny, p\u00e9ld\u00e1ul 4:1:1 vagy 2:1:1. Tal\u00e1lkozhatsz azonban 10:1:1 vagy ak\u00e1r 20:1:1 \u00e9rt\u00e9kekkel is.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez az ar\u00e1ny azt mutatja, hogy <strong>az egyes BCAA-k milyen ar\u00e1nyban tal\u00e1lhat\u00f3k meg a k\u00e9sz\u00edtm\u00e9nyben<\/strong> \u2013 leucin:izoleucin:valin. Mivel a leucin rendelkezik a legnagyobb anabolikus hat\u00e1ssal, \u00e9szszer\u0171, hogy az legyen jelen a legnagyobb mennyis\u00e9gben az adott term\u00e9kben.<\/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>Jelenleg a <a href=\"https:\/\/gymbeam.hu\/bcaa-1500-lizin-300-tab-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">2:1:1<\/a> ar\u00e1nyt tartjuk a legmegfelel\u0151bbnek.<\/strong> Tanulm\u00e1nyok szerint ez a leg\u00e1tfog\u00f3bb az izomn\u00f6veked\u00e9s t\u00e1mogat\u00e1sa, az energia biztos\u00edt\u00e1sa \u00e9s a f\u00e1radts\u00e1g cs\u00f6kkent\u00e9se szempontj\u00e1b\u00f3l.&nbsp;[22]<\/li>\n\n\n\n<li>Azonban a 3:1:1 vagy 4:1:1 ar\u00e1nyok sem vezetnek rossz ir\u00e1nyba, ha a legf\u0151bb c\u00e9lod az izomn\u00f6veked\u00e9s maximaliz\u00e1l\u00e1sa.<\/li>\n\n\n\n<li>A magasabb leucintartalom, p\u00e9ld\u00e1ul 20:1:1 ar\u00e1nyban, a jelenlegi tanulm\u00e1nyok szerint nem k\u00edn\u00e1l fokozottabb el\u0151ny\u00f6ket, \u00e9s ak\u00e1r kev\u00e9sb\u00e9 is lehet hat\u00e9kony, mint a 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\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/08\/image00020-1124x750.jpeg\" alt=\"BCAA-haszn\u00e1lat\" class=\"wp-image-488989\" style=\"width:843px;height:563px\" title=\"BCAA-haszn\u00e1lat\" 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: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kinek_ajanlott_a_BCAA-k_alkalmazasa\"><\/span>Kinek aj\u00e1nlott a BCAA-k alkalmaz\u00e1sa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A BCAA-k \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00e1ltali bevitele els\u0151sorban <strong>azoknak aj\u00e1nlott, akik \u00e9trendj\u00fck r\u00e9v\u00e9n nem jutnak hozz\u00e1 megfelel\u0151 mennyis\u00e9ghez.<\/strong> Ide tartoznak a <strong>veget\u00e1ri\u00e1nusok,<\/strong> a <strong>veg\u00e1nok,<\/strong> valamint azok, akik korl\u00e1tozz\u00e1k vagy kiz\u00e1rj\u00e1k \u00e9trendj\u00fckb\u0151l a BCAA-kban gazdag, \u00e1llati eredet\u0171 \u00e9lelmiszereket. Az \u00e9trend-kieg\u00e9sz\u00edt\u0151k r\u00e9v\u00e9n \u0151k is n\u00f6velhetik a min\u0151s\u00e9gi aminosavak mennyis\u00e9g\u00e9t \u00e9trendj\u00fckben.<\/li>\n\n\n\n<li>Hasonl\u00f3an <strong>j\u00f3 szolg\u00e1latot tehetnek sportol\u00f3knak,<\/strong> p\u00e9ld\u00e1ul <strong>test\u00e9p\u00edt\u0151knek, fitneszversenyz\u0151knek, t\u00e1vfut\u00f3knak, ker\u00e9kp\u00e1rosoknak<\/strong>&nbsp;<strong>\u00e9s mindazoknak,<\/strong> akiknek <strong>term\u00e9szetes m\u00f3don nagy mennyis\u00e9g\u0171 esszenci\u00e1lis aminosavra van sz\u00fcks\u00e9g\u00fck<\/strong> az izomregener\u00e1ci\u00f3 t\u00e1mogat\u00e1s\u00e1ra.<\/li>\n\n\n\n<li>Emellett azok, <strong>akik di\u00e9t\u00e1znak,<\/strong> \u00e9s ehhez intenz\u00edv edz\u00e9seket v\u00e9geznek, de szeretn\u00e9k a lehet\u0151 legnagyobb m\u00e9rt\u00e9kben meg\u0151rizni izomt\u00f6meg\u00fcket, szint\u00e9n kihaszn\u00e1lhatj\u00e1k a BCAA-bevitel j\u00f3t\u00e9kony hat\u00e1sait.<\/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 \u00e9trended r\u00e9szek\u00e9nt egy\u00e1ltal\u00e1n nem fogyasztasz \u00e1llati eredet\u0171 \u00e9lelmiszereket, \u00e9s tudni szeretn\u00e9d, milyen t\u00e1panyagokban szenvedsz hi\u00e1nyt ez\u00e1ltal, <a href=\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Milyen t\u00e1panyagok hi\u00e1nya mer\u00fcl fel a leggyakrabban a veg\u00e1n \u00e9trendben, \u00e9s hogyan p\u00f3tolhatjuk ezeket?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnkb\u0151l mindent megtudhatsz.<\/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=\"A_BCAA-k_mellekhatasai\"><\/span>A BCAA-k mell\u00e9khat\u00e1sai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A valin, a leucin \u00e9s az izoleucin megtal\u00e1lhat\u00f3 h\u00e9tk\u00f6znapi \u00e9lelmiszereinkben, \u00e9s az emberi szervezetnek is r\u00e9szei. Ezek teh\u00e1t teljesen term\u00e9szetes anyagok, amelyeket a test\u00fcnk ismer, \u00e9s k\u00e9pes gond n\u00e9lk\u00fcl lebontani. Norm\u00e1l adagol\u00e1s mellett, <strong>eg\u00e9szs\u00e9ges szem\u00e9lyek eset\u00e9ben nincs k\u00e1ros hat\u00e1suk.<\/strong>&nbsp;[24]<\/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=\"Mit_erdemes_megjegyezned\"><\/span>Mit \u00e9rdemes megjegyezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A BCAA-k nem csodaszerek, amelyek egyetlen \u00e9jszaka alatt felturb\u00f3zz\u00e1k teljes\u00edtm\u00e9nyedet. Azonban az is egy\u00e9rtelm\u0171, hogy nem a szem\u00e9tben van a hely\u00fck. Seg\u00edts\u00e9g\u00fckkel<strong> jobb eredm\u00e9nyeket \u00e9rhetsz el az izomt\u00f6meg-n\u00f6vel\u00e9s ter\u00fclet\u00e9n, kem\u00e9nyebben edzhetsz, k\u00e9sleltetheted a f\u00e1radts\u00e1g \u00e9rz\u00e9s\u00e9nek megjelen\u00e9s\u00e9t, \u00e9s m\u00e9rs\u00e9kelheted a meg\u0151r\u00f6ltetett izmok f\u00e1jdalm\u00e1t.<\/strong> Di\u00e9ta idej\u00e9n hozz\u00e1j\u00e1rulnak az izomt\u00f6meg energi\u00e1v\u00e1 val\u00f3 el\u00e9get\u00e9se elleni v\u00e9delemhez. Ha hasonl\u00f3 c\u00e9ljaid vannak, a BCAA-kban gazdag \u00e9lelmiszerek vagy \u00e9trend-kieg\u00e9sz\u00edt\u0151k nem hi\u00e1nyozhatnak a mindennapos \u00e9trendedb\u0151l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Megtudt\u00e1l valami \u00fajat \u00e9s \u00e9rdekeset a cikkb\u0151l? Ha igen, ne felejtsd el megosztani bar\u00e1taiddal sem!<\/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>A BCAA-k a legn\u00e9pszer\u0171bb \u00e9trend-kieg\u00e9sz\u00edt\u0151k k\u00f6z\u00e9 tartoznak a sportol\u00f3k k\u00f6r\u00e9ben, akik els\u0151sorban az izomn\u00f6veked\u00e9s \u00e9s -regener\u00e1ci\u00f3 t\u00e1mogat\u00e1s\u00e1ra, valamint di\u00e9ta idej\u00e9n alkalmazz\u00e1k. Cikk\u00fcnkb\u0151l megismerheted legfontosabb hat\u00e1saikat \u00e9s aj\u00e1nlott bevitel mennyis\u00e9g\u00fcket.<\/p>\n","protected":false},"author":129,"featured_media":488868,"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":[70],"tags":[6216,7188,7212,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-493176","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-aminosav","9":"tag-izomtomeg-noveles","10":"tag-regeneracio","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>BCAA-k: milyen hat\u00e1saik vannak az izomn\u00f6veked\u00e9sre \u00e9s a sportteljes\u00edtm\u00e9nyre, \u00e9s mennyit aj\u00e1nlott bevinned bel\u0151l\u00fck? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi azok a BCAA-k? Ismerd meg hat\u00e1saikat, hogy mikor \u00e9s milyen mennyis\u00e9gben kell \u0151ket alkalmazni, milyen form\u00e1ik \u00e9s forr\u00e1saik vannak, \u00e9s milyen hat\u00e1sokat gyakorolnak a s\u00falyveszt\u00e9sre, valamint az izomn\u00f6veked\u00e9sre, -fenntart\u00e1sra \u00e9s -regener\u00e1ci\u00f3ra.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/a-bcaa-hatasa-a-testedre\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BCAA-k: milyen hat\u00e1saik vannak az izomn\u00f6veked\u00e9sre \u00e9s a sportteljes\u00edtm\u00e9nyre, \u00e9s mennyit aj\u00e1nlott bevinned bel\u0151l\u00fck? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Mi azok a BCAA-k? 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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). She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/493176","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=493176"}],"version-history":[{"count":20,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/493176\/revisions"}],"predecessor-version":[{"id":571855,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/493176\/revisions\/571855"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/488868"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=493176"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=493176"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=493176"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=493176"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=493176"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}