{"id":497289,"date":"2023-09-21T10:36:54","date_gmt":"2023-09-21T08:36:54","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=497289"},"modified":"2025-05-09T10:19:23","modified_gmt":"2025-05-09T08:19:23","slug":"glutamin-je-pre-sportovca-nevyhnutny","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/","title":{"rendered":"Glutam\u00edn: Ak\u00fd m\u00e1 vplyv na rast svalov, tr\u00e1venie alebo imunitu a ako ho d\u00e1vkova\u0165?"},"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.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/#Co_je_to_glutamin\" title=\"\u010co je to glutam\u00edn?\">\u010co je to glutam\u00edn?<\/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.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/#Aky_je_rozdiel_medzi_glutaminom_a_glutamatom\" title=\"Ak\u00fd je rozdiel medzi glutam\u00ednom a glutam\u00e1tom?\">Ak\u00fd je rozdiel medzi glutam\u00ednom a glutam\u00e1tom?<\/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.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/#Aku_ma_glutamin_funkciu_v_tele\" title=\"Ak\u00fa m\u00e1 glutam\u00edn funkciu v tele?\">Ak\u00fa m\u00e1 glutam\u00edn funkciu v tele?<\/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.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/#8_najznamejsich_ucinkov_glutaminu\" title=\"8 najzn\u00e1mej\u0161\u00edch \u00fa\u010dinkov glutam\u00ednu\">8 najzn\u00e1mej\u0161\u00edch \u00fa\u010dinkov glutam\u00ednu<\/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.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/#Ktore_potraviny_obsahuju_glutamin\" title=\"Ktor\u00e9 potraviny obsahuj\u00fa glutam\u00edn?\">Ktor\u00e9 potraviny obsahuj\u00fa glutam\u00edn?<\/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.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/#Priciny_nedostatku_glutaminu_v_tele\" title=\"Pr\u00ed\u010diny nedostatku glutam\u00ednu v tele\">Pr\u00ed\u010diny nedostatku glutam\u00ednu v tele<\/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.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/#Odporucane_davkovanie_glutaminu\" title=\"Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie glutam\u00ednu\">Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie glutam\u00ednu<\/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.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/#Kedy_prijimat_glutamin_a_s_cim_ho_kombinovat\" title=\"Kedy prij\u00edma\u0165 glutam\u00edn a s \u010d\u00edm ho kombinova\u0165?\">Kedy prij\u00edma\u0165 glutam\u00edn a s \u010d\u00edm ho kombinova\u0165?<\/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.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/#Vedlajsie_ucinky_glutaminu\" title=\"Ved\u013eaj\u0161ie \u00fa\u010dinky glutam\u00ednu\">Ved\u013eaj\u0161ie \u00fa\u010dinky glutam\u00ednu<\/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.sk\/blog\/glutamin-je-pre-sportovca-nevyhnutny\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Glutam\u00edn je jeden z <strong>najpopul\u00e1rnej\u0161\u00edch doplnkov stravy medzi silov\u00fdmi aj vytrvalostn\u00fdmi \u0161portovcami.<\/strong> T\u00e1to aminokyselina sa typicky pou\u017e\u00edva s cie\u013eom podpory \u0161portov\u00e9ho v\u00fdkonu, rastu svalovej hmoty, regener\u00e1cie a prekvapivo aj za\u017e\u00edvania. V dne\u0161nom \u010dl\u00e1nku sa spolo\u010dne pozrieme na najzn\u00e1mej\u0161ie \u00fa\u010dinky tejto l\u00e1tky a potom si m\u00f4\u017eete urobi\u0165 obraz o tom, \u010di je glutam\u00edn t\u00fdm spr\u00e1vnym suplementom aj pre v\u00e1s.<\/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 \u010dl\u00e1nku sa do\u010d\u00edtate o vplyve glutam\u00ednu na tieto oblasti:<\/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=\"#rast-svalov\" style=\"border-radius:0px\">Rast svalov<\/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=\"#regeneracia\" style=\"border-radius:0px\">Regener\u00e1cia<\/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=\"#sportovy-vykon\" style=\"border-radius:0px\">\u0160portov\u00fd v\u00fdkon<\/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=\"#imunita\" style=\"border-radius:0px\">Imunita<\/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=\"#travenie\" style=\"border-radius:0px\">Tr\u00e1venie<\/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=\"#chut-na-sladke\" style=\"border-radius:0px\">Chu\u0165 na sladk\u00e9<\/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=\"#mozgove-funkcie\" style=\"border-radius:0px\">Mozgov\u00e9 funkcie<\/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=\"Co_je_to_glutamin\"><\/span>\u010co je to glutam\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/43-glutamin\">Glutam\u00edn<\/a> je jednou z 20 aminokysel\u00edn, ktor\u00e9 sa nach\u00e1dzaj\u00fa v na\u0161om tele. Dokonca ide o <strong>najviac zast\u00fapen\u00fa aminokyselinu v organizme.<\/strong> V pr\u00edpade 70 kg \u010dloveka je to pribli\u017ene 70 &#8211; 80 g a z tohto mno\u017estva sa priemerne <strong>80 % nach\u00e1dza v svalovom tkanive.<\/strong> V kostrovom svalstve tak m\u00e1 najv\u00e4\u010d\u0161\u00ed podiel zo v\u0161etk\u00fdch aminokysel\u00edn.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>T\u00e1to aminokyselina patr\u00ed medzi <strong>podmienene esenci\u00e1lne,<\/strong> \u010do znamen\u00e1, \u017ee si ju na\u0161e telo dok\u00e1\u017ee samo vyrobi\u0165, ale v ur\u010dit\u00fdch situ\u00e1ci\u00e1ch t\u00e1to prirodzen\u00e1 synt\u00e9za nemus\u00ed sta\u010di\u0165. Preto je niekedy nutn\u00e9 glutam\u00edn prij\u00edma\u0165 aj z extern\u00fdch zdrojov (potraviny, suplementy). <span style=\"color: #ff6600\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Existuj\u00fa dve formy glutam\u00ednu, a to L a D. Pri\u010dom pre \u010dloveka je <strong>vyu\u017eite\u013en\u00e1 iba L-forma<\/strong>, ktor\u00fa be\u017ene n\u00e1jdeme v potravin\u00e1ch a doplnkoch stravy.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg\" alt=\"\u010co je glutam\u00edn?\" class=\"wp-image-494915\" title=\"\u010co je glutam\u00edn?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013-400x267.jpg 400w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aky_je_rozdiel_medzi_glutaminom_a_glutamatom\"><\/span>Ak\u00fd je rozdiel medzi glutam\u00ednom a glutam\u00e1tom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mo\u017eno si hovor\u00edte, \u010di je v\u00f4bec nejak\u00fd rozdiel medzi glutam\u00ednom a glutam\u00e1tom alebo kyselinou glut\u00e1movou. Obe tieto l\u00e1tky patria medzi aminokyseliny, ale v tele maj\u00fa odli\u0161n\u00e9 funkcie.<\/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>Glutam\u00e1t<\/strong> je neesenci\u00e1lnou aminokyselinou, ktor\u00fa si na\u0161e telo dok\u00e1\u017ee samo vyrobi\u0165 okrem in\u00e9ho aj z glutam\u00ednu. Sl\u00fa\u017ei ako <strong>excita\u010dn\u00fd neurotransmiter, ktor\u00fd sa podie\u013ea na mozgov\u00fdch funkci\u00e1ch,<\/strong> ako je myslenie alebo pam\u00e4\u0165. V potravin\u00e1rstve sa t\u00e1to l\u00e1tka pou\u017e\u00edva ako dochucovadlo.<\/li>\n\n\n\n<li><strong>Glutam\u00edn<\/strong> m\u00e1 na rozdiel od neho v tele komplexnej\u0161ie funkcie. Hr\u00e1 rolu v metabolizme, imunite a \u010fal\u0161\u00edch fyziologick\u00fdch procesoch. [7]<\/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=\"Aku_ma_glutamin_funkciu_v_tele\"><\/span>Ak\u00fa m\u00e1 glutam\u00edn funkciu v tele?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Z\u00e1kladn\u00e1 zlo\u017eka svalovej hmoty a \u010fal\u0161\u00edch tkan\u00edv<\/h3>\n\n\n\n<p>Glutam\u00edn je rovnako ako ostatn\u00e9 aminokyseliny z\u00e1kladnou stavebnou zlo\u017ekou telesn\u00fdch tkan\u00edv. Dokonca tvor\u00ed <strong>50 &#8211; 60 % podiel v\u0161etk\u00fdch aminokysel\u00edn vo svaloch.<\/strong> Ve\u013ekou mierou sa tak podie\u013ea na ich raste aj regener\u00e1cii. <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-749x1124.jpg\" alt=\"Ak\u00fa funkciu m\u00e1 v tele glutam\u00edn?\" class=\"wp-image-494931\" title=\"Ak\u00fa funkciu m\u00e1 v tele glutam\u00edn?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. Zdroj dus\u00edka<\/h3>\n\n\n\n<p>Glutam\u00edn vynik\u00e1 nad v\u00e4\u010d\u0161inou \u010fal\u0161\u00edch aminokysel\u00edn aj <strong>dvojn\u00e1sobn\u00fdm obsahom dus\u00edka.<\/strong> Ten je z\u00e1kladom peptidov\u00fdch v\u00e4zieb v\u0161etk\u00fdch bielkov\u00edn n\u00e1\u0161ho tela a taktie\u017e je <strong>\u0161truktur\u00e1lnou zlo\u017ekou RNA a DNA alebo na\u0161ej genetick\u00e9 inform\u00e1cie.<\/strong> Preto m\u00f4\u017ee by\u0165 suplement\u00e1cia glutam\u00ednu prospe\u0161n\u00e1 napr\u00edklad v poopera\u010dn\u00fdch stavoch, v obdob\u00ed choroby a \u010fal\u0161\u00edch situ\u00e1ci\u00e1ch, ke\u010f na\u0161e telo potrebuje intenz\u00edvnej\u0161ie regenerova\u0165 a budova\u0165 telesn\u00e9 tkanivo. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Podpora hojenia r\u00e1n<\/h3>\n\n\n\n<p>Glutam\u00edn sa z\u00fa\u010dast\u0148uje procesu hojenia r\u00e1n t\u00fdm, \u017ee podporuje funkciu imunitn\u00e9ho syst\u00e9mu a tie\u017e sa <strong>podie\u013ea na tvorbe <a href=\"https:\/\/gymbeam.sk\/kolagenove-klbove-vyzivy\">kolag\u00e9nu<\/a>,<\/strong> \u010do je hlavn\u00e1 \u0161truktur\u00e1lna bielkovina v ko\u017ei. <span 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<h3 class=\"wp-block-heading\">4. Zdroj energie<\/h3>\n\n\n\n<p>Niektor\u00e9 bunky \u010drevnej sliznice a imunitn\u00e9ho syst\u00e9mu vyu\u017e\u00edvaj\u00fa glutam\u00edn ako zdroj energie. Preto patr\u00ed medzi k\u013e\u00fa\u010dov\u00e9 l\u00e1tky, ktor\u00e9 sa podie\u013eaj\u00fa na <strong>optim\u00e1lnom tr\u00e1ven\u00ed a imunitn\u00fdch funkci\u00e1ch.<\/strong> <span style=\"color: #ff6600\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. \u00da\u010das\u0165 na sacharidovom metabolizme<\/h3>\n\n\n\n<p>Aminokyselina glutam\u00edn sa <strong>z\u00fa\u010dast\u0148uje glukoneogen\u00e9zy,<\/strong> \u010do je proces, pri ktorom vznik\u00e1 gluk\u00f3za (jednoduch\u00fd cukor) z in\u00fdch ako sacharidov\u00fdch zdrojov, ako je napr\u00edklad lakt\u00e1t alebo glycerol. Na z\u00e1klade s\u00e9rie metabolick\u00fdch reakci\u00ed tak z neho m\u00f4\u017ee vznikn\u00fa\u0165 gluk\u00f3za, ktor\u00e1 je r\u00fdchlo vyu\u017eite\u013en\u00fdm zdrojom energie pre na\u0161e telo. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Tvorba glutati\u00f3nu a neurotransmiterov<\/h3>\n\n\n\n<p>Z glutam\u00ednu sa tie\u017e tvor\u00ed <strong>najd\u00f4le\u017eitej\u0161\u00ed antioxidant \u013eudsk\u00e9ho tela <\/strong><strong><a href=\"https:\/\/gymbeam.sk\/glutation-gymbeam.html\" target=\"_blank\" rel=\"noopener\">glutati\u00f3n<\/a>,<\/strong> ktor\u00fd pom\u00e1ha chr\u00e1ni\u0165 bunky pred oxida\u010dn\u00fdm stresom. Rovnako je prekurzorom hlavn\u00e9ho excita\u010dn\u00e9ho <strong>neurotransmiteru glutam\u00e1tu,<\/strong> ktor\u00fd sa v mozgu podie\u013ea napr\u00edklad na schopnosti myslie\u0165, u\u010di\u0165 sa a koncentrova\u0165. Organizmus ho ale dok\u00e1\u017ee vyu\u017ei\u0165 aj na synt\u00e9zu <a href=\"https:\/\/gymbeam.sk\/gaba-prasok-gymbeam.html\" target=\"_blank\" rel=\"noopener\"><strong>neurotransmiteru GABY<\/strong><\/a> (kyselina gama-aminomaslov\u00e1), ktor\u00fd m\u00e1 naopak inhibi\u010dn\u00e9 alebo upokojuj\u00face \u00fa\u010dinky.<span 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\">7. Udr\u017eiavanie acidob\u00e1zickej rovnov\u00e1hy a \u00fa\u010das\u0165 na detoxik\u00e1cii<\/h3>\n\n\n\n<p>Udr\u017eanie acidob\u00e1zickej rovnov\u00e1hy alebo pH v optim\u00e1lnom rozp\u00e4t\u00ed je esenci\u00e1lne pre zdravie organizmu. Glutam\u00edn v tom m\u00e1 tie\u017e prsty v\u010faka tomu, \u017ee sa tvor\u00ed <strong>z glutam\u00e1tu a amoniaku,<\/strong> \u010do je l\u00e1tka z\u00e1saditej povahy. V pr\u00edpade, \u017ee m\u00e1me v tele nadbytok amoniaku, m\u00f4\u017ee organizmus za\u010da\u0165 vyr\u00e1ba\u0165 viac glutam\u00ednu, a t\u00fdm z\u00e1saditos\u0165 zn\u00ed\u017ei\u0165. Zbav\u00ed sa tak ne\u017eiaduceho vo\u013en\u00e9ho amoniaku a podpor\u00ed z\u00e1rove\u0148 <strong><a href=\"https:\/\/gymbeam.sk\/blog\/detoxikacia-a-ocista-tela-co-to-vlastne-je-a-ako-ju-prirodzene-podporit\/\" target=\"_blank\" rel=\"noopener\">prirodzen\u00fa detoxik\u00e1ciu organizmu<\/a>.<\/strong> Pokia\u013e naopak hroz\u00ed pr\u00edli\u0161 kysl\u00e9 pH, glutam\u00edn sa rozlo\u017e\u00ed a amoniak zv\u00fd\u0161i z\u00e1saditos\u0165 pH na norm\u00e1lne hodnoty. <span style=\"color: #ff6600\">[4]<\/span><\/p>\n<\/div>\n<\/div>\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=\"8224,3810,28784,59524,30713,3734,3425,42874,28082,78016,28324,5075\" ><\/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=\"8_najznamejsich_ucinkov_glutaminu\"><\/span>8 najzn\u00e1mej\u0161\u00edch \u00fa\u010dinkov glutam\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"rast-svalov\">1. Rast svalovej hmoty<\/h3>\n\n\n\n<p>Asi v\u00e1s neprekvap\u00ed, \u017ee glutam\u00edn suplementuj\u00fa najm\u00e4 \u0161portovci, ktor\u00ed chc\u00fa maxim\u00e1lne nabra\u0165 svaly. Cie\u013eom je organizmu poskytn\u00fa\u0165 optim\u00e1lne mno\u017estvo <strong>stavebn\u00e9ho materi\u00e1lu na <a href=\"https:\/\/gymbeam.sk\/budovanie-svalovej-hmoty\">budovanie svalovej hmoty<\/a>.<\/strong> T\u00e1 je v na\u0161om tele podroben\u00e1 nepretr\u017eit\u00e9mu rozkladu (katabolizmus) a tvorbe (anabolizmus). Ak chceme r\u00e1s\u0165, potrebujeme zaisti\u0165, aby <strong>anabolick\u00e9 procesy preva\u017eovali nad t\u00fdmi katabolick\u00fdmi.<\/strong> To najlep\u0161ie dosiahneme kvalitn\u00fdm silov\u00fdm tr\u00e9ningom kombinovan\u00fdm s dostato\u010dn\u00fdm pr\u00edjmom <a href=\"https:\/\/gymbeam.sk\/aminokyseliny\">aminokysel\u00edn<\/a> (bielkov\u00edn) zo <a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\">stravy<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/3-proteiny\">doplnkov<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na rast svalov v\u0161ak samotn\u00fd glutam\u00edn nesta\u010d\u00ed. Potrebujeme toti\u017e v\u0161etk\u00fdch 9 <a href=\"https:\/\/gymbeam.sk\/eaa-gymbeam.html\">esenci\u00e1lnych aminokysel\u00edn<\/a>, ktor\u00e9 sa postaraj\u00fa o dostatok stavebn\u00e9ho materi\u00e1lu na svalov\u00fa hypertrofiu podobne, ako ke\u010f staviate dom. To by v\u00e1m tie\u017e nesta\u010dila iba malta a tehly. Tieto aminokyseliny n\u00e1jdeme v komplexn\u00fdch zdrojoch bielkov\u00edn, ako je <a href=\"https:\/\/gymbeam.sk\/kuracie-prsia-vo-vlastnej-stave-gymbeam.html\">m\u00e4so<\/a>, <a href=\"https:\/\/gymbeam.sk\/ryby\">ryby<\/a>, <a href=\"https:\/\/gymbeam.sk\/vajicka\">vajcia<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/protein-just-whey-1000-g-gymbeam.html\">srv\u00e1tkov\u00fd prote\u00edn<\/a>. Aj glutam\u00edn v\u0161ak prispieva k cel\u00e9mu procesu tvorby svalovej hmoty. V prvom rade <strong>dok\u00e1\u017ee aktivova\u0165 sign\u00e1lny prote\u00edn mTOR, ktor\u00fd sp\u00fa\u0161\u0165a proces novotvorby svalov\u00fdch bielkov\u00edn (MPS \u2013 \u2060 Muscle Protein Synthesis).<\/strong> To ale nie je v\u0161etko. Glutam\u00edn m\u00e1 \u010falej aj <strong>antikatabolick\u00e9 \u00fa\u010dinky,<\/strong> ktor\u00e9 sa najv\u00fdraznej\u0161ie prejavuj\u00fa po\u010das fyzick\u00e9ho stresu (po n\u00e1ro\u010dnom tr\u00e9ningu, po\u010das choroby). <span style=\"color: #ff6600\">[16\u201317]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nem\u00f4\u017eeme zabudn\u00fa\u0165 ani na to, \u017ee na podporu rastu svalov je d\u00f4le\u017eit\u00e9 tie\u017e splni\u0165 celkov\u00fd denn\u00fd pr\u00edjem bielkov\u00edn, ktor\u00fd by sa u silov\u00fdch \u0161portovcov mal v\u0161eobecne pohybova\u0165 <strong>v rozmedz\u00ed 1,4 \u2013 2 g\/kg telesnej hmotnosti.<\/strong><span style=\"color: #ff6600\"> [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e ste pr\u00e1ve v procese naberania svalovej hmoty a zauj\u00edma v\u00e1s, ako ho najlep\u0161ie v r\u00e1mci stravy a tr\u00e9ningu podpori\u0165, pre\u010d\u00edtajte si praktick\u00e9 tipy z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-fitness-prikazani-rast-svalov\/\"><strong>10 v\u00fd\u017eivov\u00fdch a tr\u00e9ningov\u00fdch r\u00e1d pre maxim\u00e1lny rast svalov.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Glutam\u00edn a rast svalov\" class=\"wp-image-494947\" title=\"Glutam\u00edn a rast svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneracia\">2. Regener\u00e1cia po tr\u00e9ningu<\/h3>\n\n\n\n<p>Kto by nechcel regenerova\u0165 po cvi\u010den\u00ed r\u00fdchlej\u0161ie, efekt\u00edvnej\u0161ie a bez v\u00e4\u010d\u0161ej bolesti svalov? Po n\u00e1ro\u010dnom tr\u00e9ningu v posil\u0148ovni je be\u017en\u00e9, \u017ee n\u00e1s svaly bolia e\u0161te nieko\u013eko dn\u00ed. Stoja za t\u00fdm regenera\u010dn\u00e9 procesy spojen\u00e9 s opravou po\u0161koden\u00fdch svalov\u00fdch vl\u00e1kien. A pr\u00e1ve glutam\u00edn m\u00f4\u017ee tento proces pom\u00f4c\u0165 ur\u00fdchli\u0165 a <strong>umo\u017eni\u0165 n\u00e1m tak r\u00fdchlej\u0161\u00ed n\u00e1vrat ku kvalitn\u00e9mu tr\u00e9ningu.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preuk\u00e1zala to napr\u00edklad \u0161t\u00fadia s profesion\u00e1lnymi basketbalistami. V r\u00e1mci protokolu tejto pr\u00e1ce po\u010das 20 dn\u00ed jedna skupina \u00fa\u010dastn\u00edkov u\u017e\u00edvala denne 6 g glutam\u00ednu a druh\u00e1 placebo. Potom si obe skupiny vymenili suplementa\u010dn\u00e9 protokoly na \u010fal\u0161\u00edch 20 dn\u00ed. Pred za\u010diatkom \u0161t\u00fadie a po jej ukon\u010den\u00ed boli hr\u00e1\u010dom odobran\u00e9 vzorky krvi, z ktor\u00fdch vedci vyhodnocovali zmeny ukazovate\u013eov svalov\u00e9ho po\u0161kodenia. Vo v\u00fdsledku zistili, \u017ee skupina u\u017e\u00edvaj\u00faca glutam\u00edn mala ni\u017e\u0161iu hladinu kreat\u00ednkin\u00e1zy, aspart\u00e1t transamin\u00e1zy a horm\u00f3nu kortizolu. V porovnan\u00ed s placebom to nazna\u010duje, \u017ee <strong>u\u017e\u00edvanie glutam\u00ednu mohlo zmierni\u0165 svalov\u00e9 po\u0161kodenie sp\u00f4soben\u00e9 tr\u00e9ningom.<\/strong> <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobn\u00e9 v\u00fdsledky zaznamenala aj \u0161t\u00fadia, ktor\u00e1 sa zamerala na bolestivos\u0165 svalov po tr\u00e9ningu (DOMS \u2013 Delayed Onset Muscle Soreness). V nej \u00fa\u010dastn\u00edci v dobe 72 hod\u00edn po silovom tr\u00e9ningu u\u017e\u00edvali ka\u017ed\u00fd de\u0148 glutam\u00edn v mno\u017estve 0,3 g\/kg telesnej hmotnosti plus maltodextr\u00edn alebo len \u010dist\u00fd maltodextr\u00edn. <strong>Glutam\u00ednov\u00e1 skupina potom zaznamenala v dobe 24 aj 72 hod\u00edn od tr\u00e9ningu men\u0161iu boles\u0165 svalov.<\/strong> Zauj\u00edmavos\u0165ou v\u0161ak je, \u017ee v pr\u00edpade \u017eien nebol tento efekt tak\u00fd v\u00fdrazn\u00fd. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z t\u00fdchto v\u00fdsledkov n\u00e1m vypl\u00fdva, \u017ee glutam\u00edn m\u00e1 potenci\u00e1l podpori\u0165 regener\u00e1ciu, ktor\u00e1 je z\u00e1sadn\u00e1 nielen pre opravu natiahnut\u00fdch svalov, ale aj pre ich rast a pr\u00edpravu na \u010fal\u0161\u00ed tr\u00e9ning.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O \u010fal\u0161\u00edch sp\u00f4soboch, ako zefekt\u00edvni\u0165 regener\u00e1ciu, sa do\u010d\u00edtate v na\u0161om \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-podporit-regeneraciu-pomocou-masaznej-pistole-a-dalsich-pomocok\/\"><strong>Ako podpori\u0165 regener\u00e1ciu pomocou mas\u00e1\u017enej pi\u0161tole a \u010fal\u0161\u00edch pom\u00f4cok?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"Glutam\u00edn a regener\u00e1cia\" class=\"wp-image-494965\" title=\"Glutam\u00edn a regener\u00e1cia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sportovy-vykon\">3. \u0160portov\u00fd v\u00fdkon<\/h3>\n\n\n\n<p>Glutam\u00edn sa v na\u0161om tele z\u00fa\u010dast\u0148uje radu metabolick\u00fdch procesov spojen\u00fdch s produkciou energie. M\u00f4\u017ee sa tak napr\u00edklad <strong>premeni\u0165 na gluk\u00f3zu,<\/strong> ktor\u00e1 je pre na\u0161e svaly energetick\u00fdm zdrojom prvej vo\u013eby. Taktie\u017e dok\u00e1\u017ee <strong>aktivova\u0165 tvorbu z\u00e1sobn\u00e9ho sacharidu glykog\u00e9nu,<\/strong> ktor\u00fd potom svaly vyu\u017e\u00edvaj\u00fa najm\u00e4 po\u010das vytrvalostn\u00fdch aktiv\u00edt. V neposlednom rade, m\u00f4\u017ee pom\u00f4c\u0165 vyrovn\u00e1va\u0165 pH, a <strong>zmierni\u0165 tak prekyslenie svalov.<\/strong> <span style=\"color: #ff6600\">[21\u201322]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po\u010das dlhotrvaj\u00faceho alebo vysoko intenz\u00edvneho cvi\u010denia v\u0161ak m\u00f4\u017ee hladina tejto aminokyseliny v tele klesn\u00fa\u0165, \u010do by mohlo ohrozi\u0165 samotn\u00fd v\u00fdkon aj regener\u00e1ciu. To plat\u00ed najm\u00e4 pre <strong>vytrvalostn\u00fdch be\u017ecov, cyklistov a \u010fal\u0161\u00edch \u0161portovcov,<\/strong> ktor\u00ed maj\u00fa tr\u00e9ningy trvaj\u00face aj nieko\u013eko hod\u00edn. Ke\u010f bud\u00fa po\u010das tr\u00e9ningu glutam\u00edn dop\u013a\u0148a\u0165, m\u00f4\u017ee to pod\u013ea \u0161t\u00fadi\u00ed vies\u0165 k udr\u017eaniu \u0161portov\u00e9ho v\u00fdkonu a oddialeniu \u00fanavy.<span style=\"color: #ff6600\"> [23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, ktor\u00e9 \u010fal\u0161ie doplnky m\u00f4\u017eu podpori\u0165 vytrvalostn\u00fd v\u00fdkon, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/11-najlepsich-doplnkov-stravy-pre-beh-cyklistiku-a-dalsie-vytrvalostne-sporty\/\"><strong>11 najlep\u0161\u00edch doplnkov pre beh, cyklistiku a \u010fal\u0161ie vytrvalostn\u00e9 \u0161porty.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/image00002-1124x1021.jpeg\" alt=\"Glutam\u00edn a \u0161portov\u00fd v\u00fdkon\" class=\"wp-image-494981\" title=\"Glutam\u00edn a \u0161portov\u00fd v\u00fdkon\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"imunita\">4. Imunitn\u00fd syst\u00e9m<\/h3>\n\n\n\n<p>Ako sme u\u017e povedali, glutam\u00edn sl\u00fa\u017ei ako zdroj energie pre niektor\u00e9 bunky n\u00e1\u0161ho imunitn\u00e9ho syst\u00e9mu. Patria medzi ne lymfocyty (biele krvinky), makrof\u00e1gy a neutrofily, bez ktor\u00fdch by na\u0161a prirodzen\u00e1 obranyschopnos\u0165 nefungovala spr\u00e1vne. T\u00e1to <strong>funkcia glutam\u00ednu naber\u00e1 na d\u00f4le\u017eitosti najm\u00e4 u \u0165a\u017eko chor\u00fdch \u013eud\u00ed,<\/strong> ktor\u00ed s\u00fa hospitalizovan\u00ed na jednotke intenz\u00edvnej starostlivosti (JIS). U nich \u010dasto doch\u00e1dza k vysok\u00e9mu katabolizmu (strat\u00e1m svalovej hmoty), pri ktorom sa rovnako nar\u00fa\u0161a norm\u00e1lny metabolizmus aminokysel\u00edn vr\u00e1tane glutam\u00ednu. Z toho d\u00f4vodu je t\u00e1to l\u00e1tka be\u017enou s\u00fa\u010das\u0165ou klinickej v\u00fd\u017eivy, ktor\u00e1 sa pod\u00e1va \u0165a\u017eko chor\u00fdm pacientom, aby do\u0161lo k podpore ich imunity. <span style=\"color: #ff6600\">[2, 24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>My u\u017e ale vieme, \u017ee aj n\u00e1ro\u010dn\u00fd tr\u00e9ning m\u00f4\u017ee vies\u0165 k deficitu glutam\u00ednu, ktor\u00fd sa sp\u00e1ja s oslabenou imunitou a vy\u0161\u0161\u00edm rizikom vzniku respira\u010dn\u00fdch ochoren\u00ed. T\u00fdka sa to najm\u00e4 vytrvalostn\u00fdch \u0161portovcov. V \u0161t\u00fadi\u00e1ch bolo napr\u00edklad v pr\u00edpade marat\u00f3nskych be\u017ecov zisten\u00e9, \u017ee po <strong>6 \u2013 9 hodin\u00e1ch po v\u00fdkone mali vo svaloch o 30 \u2013 40 % menej glutam\u00ednu<\/strong> oproti be\u017en\u00fdm hodnot\u00e1m. S udr\u017ean\u00edm optim\u00e1lnej hladiny a norm\u00e1lnych imunitn\u00fdch funkci\u00ed im m\u00f4\u017ee pom\u00f4c\u0165 u\u017e\u00edvanie l-glutam\u00ednu po\u010das tr\u00e9ningu ako s\u00fa\u010das\u0165 pr\u00edjmu tekut\u00edn. <span style=\"color: #ff6600\">[2, 23]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak v\u00e1s zauj\u00edma, \u010do \u010fal\u0161ie m\u00f4\u017eete robi\u0165 na podporu svojej imunity, dozviete sa to v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/15-sposobov-ako-posilnit-imunitny-system-a-chranit-svoje-zdravie\/\"><strong>15 sp\u00f4sobov, ako posilni\u0165 imunitn\u00fd syst\u00e9m a chr\u00e1ni\u0165 svoje zdravie.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-899x1124.jpeg\" alt=\"Glutam\u00edn a tr\u00e1venie\" class=\"wp-image-494997\" title=\"Glutam\u00edn a tr\u00e1venie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-899x1124.jpeg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-320x400.jpeg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-1229x1536.jpeg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-1638x2048.jpeg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-scaled.jpeg 2048w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"travenie\">5. Tr\u00e1viaci syst\u00e9m<\/h3>\n\n\n\n<p>T\u00e1to aminokyselina hr\u00e1 d\u00f4le\u017eit\u00fa \u00falohu aj v tr\u00e1viacom syst\u00e9me. Ako zdroj energie pre svoj rast a opravu ju vyu\u017e\u00edvaj\u00fa aj niektor\u00e9 bunky \u010drevnej sliznice, \u010d\u00edm <strong>podporuje zachovanie integrity (celistvosti) tejto bari\u00e9ry.<\/strong> T\u00fdm pom\u00e1ha br\u00e1ni\u0165 prieniku \u0161kodliv\u00fdch l\u00e1tok (mikrobov) z tr\u00e1viaceho traktu do krvn\u00e9ho obehu. <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poru\u0161enie integrity \u010drevnej sliznice alebo <strong>zv\u00fd\u0161en\u00e1 priepustnos\u0165 \u010driev (leaky gut)<\/strong> je naopak rizikom pre vznik z\u00e1palov\u00fdch ochoren\u00ed \u010driev alebo zl\u00e9ho vstreb\u00e1vania \u017eiv\u00edn zo stravy. Tento probl\u00e9m sa tie\u017e \u010dasto sp\u00e1ja s niektor\u00fdmi chorobami tr\u00e1viaceho traktu, ako je Crohnova choroba \u010di celiakia. <span style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glutam\u00edn m\u00e1 z\u00e1rove\u0148 pozit\u00edvny vplyv na <strong>udr\u017eanie zdrav\u00e9ho \u010drevn\u00e9ho mikrobiomu.<\/strong> Ten si m\u00f4\u017eete predstavi\u0165 ako tak\u00fa mal\u00fa, ale pritom rozmanit\u00fa ZOO. Ide toti\u017e o spolo\u010denstvo mikroorganizmov, ktor\u00e9 si za domov zvolili na\u0161e hrub\u00e9 \u010drevo. \u017dijeme tak s nimi za ide\u00e1lnych podmienok v akejsi harm\u00f3nii. V s\u00fa\u010dasnosti u\u017e vieme, \u017ee okrem za\u017e\u00edvania m\u00e1 mikrobi\u00f3m vplyv aj na imunitn\u00fd syst\u00e9m a v ur\u010ditej miere aj na psychick\u00e9 zdravie a mozgov\u00e9 funkcie. <span style=\"color: #ff6600\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na bezprobl\u00e9mov\u00e9 za\u017e\u00edvanie je napr\u00edklad d\u00f4le\u017eit\u00fd dostato\u010dn\u00fd pr\u00edjem vl\u00e1kniny. O tom, ak\u00e9 m\u00e1 benefity a ktor\u00e9 potraviny ju obsahuj\u00fa, sa viac dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/vlaknina-potraviny-vyhody\/\"><strong>Vl\u00e1knina: Pre\u010do ju potrebujeme a v ak\u00fdch potravin\u00e1ch sa nach\u00e1dza?<\/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=\"chut-na-sladke\">6. Chu\u0165 na sladk\u00e9<\/h3>\n\n\n\n<p><strong>Chu\u0165 na sladk\u00e9<\/strong> potraviny \u010dasto vznik\u00e1 v pr\u00edpadoch, ke\u010f n\u00e1m <strong>klesne hladina cukru v krvi (glyk\u00e9mia).<\/strong> Sladk\u00e1 ty\u010dinka alebo in\u00e1 dobrota n\u00e1m s\u00edce chu\u0165 na chv\u00ed\u013eu uspokoj\u00ed, cukor sa r\u00fdchlo zv\u00fd\u0161i, ale behom chv\u00edle m\u00f4\u017ee d\u00f4js\u0165 zase k jeho r\u00fdchlemu poklesu. Dostaneme sa tak do za\u010darovan\u00e9ho kruhu. Z toho n\u00e1s m\u00f4\u017ee vytiahnu\u0165 jednak plnohodnotn\u00e9 jedlo s obsahom <a href=\"https:\/\/gymbeam.sk\/obilniny-a-cerealie\" class=\"ek-link\">komplexn\u00fdch sacharidov<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\">bielkov\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/oleje\">tukov<\/a> i <a href=\"https:\/\/gymbeam.sk\/vlaknina\">vl\u00e1kniny<\/a>, ale pom\u00f4c\u0165 m\u00f4\u017ee aj glutam\u00edn.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Mo\u017eno sa \u010dudujete, ako to funguje? Hne\u010f si to povieme, suplement\u00e1cia tejto l\u00e1tky toti\u017e <strong>m\u00f4\u017ee pod\u013ea \u0161t\u00fadi\u00ed prispie\u0165 k stabilnej\u0161ej glyk\u00e9mii, ktor\u00e1 je spojen\u00e1 aj s lep\u0161ou kontrolou chuti na jedlo.<\/strong> V\u010faka tomu sa u\u017e\u00edvanie glutam\u00ednu sk\u00fama aj ako mo\u017enos\u0165 podpornej lie\u010dby cukrovky a obezity. Lep\u0161ie zvl\u00e1danie chut\u00ed na sladk\u00e9 m\u00f4\u017ee u\u013eah\u010di\u0165 aj <strong>chudnutie a udr\u017eiavanie zdravej telesnej hmotnosti.<\/strong> <span style=\"color: #ff6600\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee bojujete s nezvl\u00e1date\u013enou chu\u0165ou na sladk\u00e9 a zauj\u00edma v\u00e1s, \u010do by v\u00e1m mohlo pom\u00f4c\u0165, to najd\u00f4le\u017eitej\u0161ie sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/ako-oklamat-chute-na-sladke\/\"><strong>15 krokov, v\u010faka ktor\u00fdm sa zbav\u00edte chut\u00ed na sladk\u00e9.<\/strong><\/a><\/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<h3 class=\"wp-block-heading\" id=\"mozgove-funkcie\">7. Mozgov\u00e9 funkcie<\/h3>\n\n\n\n<p>Glutam\u00edn p\u00f4sob\u00ed aj v na\u0161om mozgu a celom nervovom syst\u00e9me. V prvom rade je to prekurzor glutam\u00e1tu, ktor\u00fd p\u00f4sob\u00ed ako hlavn\u00fd excita\u010dn\u00fd neurotransmiter. Podie\u013ea sa tak na regul\u00e1cii <strong>myslenia, u\u010denia, pam\u00e4te, n\u00e1lady i chuti do jedla.<\/strong> Telo ho v\u0161ak m\u00f4\u017ee pou\u017ei\u0165 aj na tvorbu neurotransmiteru <a href=\"https:\/\/gymbeam.sk\/gaba-120-kaps-gymbeam.html\">GABA<\/a>, ktor\u00fd sa naopak sp\u00e1ja s <strong>pocitmi pokoja, relax\u00e1cie a sp\u00e1nkom.<\/strong> Pre na\u0161u psychiku a ka\u017edodenn\u00e9 aktivity je tak d\u00f4le\u017eit\u00e9 ma\u0165 tieto l\u00e1tky v rovnov\u00e1he, k \u010domu prispieva aj dostatok glutam\u00ednu. <span style=\"color: #ff6600\">[29\u201330]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>L\u00e1tky, ktor\u00e9 dok\u00e1\u017eu podpori\u0165 mozgov\u00e9 funkcie, sa naz\u00fdvaj\u00fa nootropik\u00e1. Pokia\u013e sa o nich chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/nootropika-na-zlepsenie-funkcii-mozgu-a-pamate-ktore-musite-spoznat\/\"><strong>Nootropika: L\u00e1tky na zlep\u0161enie koncentr\u00e1cie i pam\u00e4ti. Ktor\u00e9 s\u00fa tie najlep\u0161ie?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1124x749.jpeg\" alt=\"Glutam\u00edn a mozgov\u00e9 funkcie\" class=\"wp-image-495029\" title=\"Glutam\u00edn a mozgov\u00e9 funkcie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">8. \u010eal\u0161ie mo\u017en\u00e9 \u00fa\u010dinky glutam\u00ednu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vyu\u017eitie v zdravotn\u00edctve:<\/strong> \u00da\u010dinky glutam\u00ednu sa v s\u00fa\u010dasnosti sk\u00famaj\u00fa aj v \u010fal\u0161\u00edch oblastiach. V\u010faka svojmu vplyvu na imunitu sa u\u017e pou\u017e\u00edva v zdravotn\u00edctve, ako podpora hojenia r\u00e1n, u kriticky chor\u00fdch pacientov a po\u010das poopera\u010dnej starostlivosti. <span style=\"color: #ff6600\">[24]<\/span><\/li>\n\n\n\n<li><strong>Vplyv na psychick\u00e9 zdravie:<\/strong> Prebiehaj\u00fa v\u0161ak aj v\u00fdskumy vplyvu glutam\u00ednu na psychick\u00e9 zdravie, najm\u00e4 jeho rola pri \u00fazkostn\u00fdch a depres\u00edvnych stavoch. <span style=\"color: #ff6600\">[30]<\/span><\/li>\n\n\n\n<li><strong>Antioxida\u010dn\u00e9 \u00fa\u010dinky:<\/strong> Z glutam\u00ednu sa v tele tvor\u00ed antioxidant glutati\u00f3n, ktor\u00fd podporuje ochranu buniek pred oxida\u010dn\u00fdm stresom. Ten vo vy\u0161\u0161ej miere nast\u00e1va po\u010das n\u00e1ro\u010dn\u00e9ho tr\u00e9ningu. Preto sa sk\u00fama vplyv suplement\u00e1cie glutam\u00ednom na antioxida\u010dn\u00fa aktivitu organizmu \u0161portovcov. <span style=\"color: #ff6600\">[32]<\/span><\/li>\n\n\n\n<li><strong>Rastov\u00fd horm\u00f3n:<\/strong> Predmetom v\u00fdskumov je tie\u017e vplyv glutam\u00ednu na produkciu rastov\u00e9ho horm\u00f3nu, ktor\u00fd ovplyv\u0148uje rast svalovej hmoty a cel\u00fd rad \u010fal\u0161\u00edch telesn\u00fdch procesov.<span style=\"color: #ff6600\"> [33]<\/span><\/li>\n<\/ul>\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\">M\u00e1 zmysel u\u017e\u00edva\u0165 glutam\u00edn pri chudnut\u00ed?<\/h3>\n\n\n\n<p>Pokia\u013e sa sna\u017e\u00edte schudn\u00fa\u0165 a chcete si by\u0165 ist\u00ed, \u017ee m\u00e1te dostatok aminokysel\u00edn potrebn\u00fdch na ochranu svalov, glutam\u00edn v\u00e1m s t\u00fdm m\u00f4\u017ee pom\u00f4c\u0165. Pr\u00edjemn\u00fdm bonusom m\u00f4\u017ee by\u0165 aj vplyv na kontrolu chut\u00ed na sladk\u00e9, s ktorou nielen po\u010das chudnutia bojuje mnoho \u013eud\u00ed.<\/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=\"Ktore_potraviny_obsahuju_glutamin\"><\/span>Ktor\u00e9 potraviny obsahuj\u00fa glutam\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutam\u00edn nie je v na\u0161om jed\u00e1lni\u010dku ni\u010d\u00edm v\u00fdnimo\u010dn\u00fdm. N\u00e1jdeme ho v <strong>be\u017en\u00fdch potravin\u00e1ch, ako je m\u00e4so, <a href=\"https:\/\/gymbeam.sk\/tuniak-vo-vlastnej-stave-gymbeam.html\">ryby<\/a>, vajcia alebo mlieko.<\/strong> N\u00e1jdeme ho v\u0161ak aj v zlo\u017een\u00ed <a href=\"https:\/\/gymbeam.sk\/l-glutamin-gym-beam.html\">jednozlo\u017ekov\u00fdch<\/a> alebo komplexn\u00fdch <a href=\"https:\/\/gymbeam.sk\/proami-no-390-g-gymbeam.html\">aminokyselinov\u00fdch doplnkov stravy<\/a>.<span style=\"color: #ff6600\"> [10]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Potravina 100 g<\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Mno\u017estvo glutam\u00ednu (g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">Hov\u00e4dzie m\u00e4so<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">1,231<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\" class=\"ek-link\">Tofu<\/a> (s\u00f3ja)<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,603<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vajcia<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,559<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kukurica<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,406<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryza\/\" class=\"ek-link\">Ry\u017ea<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">0,301<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Mlieko<\/td><td class=\"has-text-align-center\" data-align=\"center\">0,275<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priciny_nedostatku_glutaminu_v_tele\"><\/span>Pr\u00ed\u010diny nedostatku glutam\u00ednu v tele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V be\u017en\u00fdch podmienkach sta\u010d\u00ed vlastn\u00e1 v\u00fdroba glutam\u00ednu v tele, aby sme pokryli potrebu tejto l\u00e1tky. V\u0161etko sa ale men\u00ed v pr\u00edpade, ke\u010f sa n\u00e1\u0161 organizmus dostane do stresov\u00fdch podmienok, pri ktor\u00fdch potreba glutam\u00ednu rap\u00eddne rastie.<\/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>Naj\u010dastej\u0161ie pr\u00ed\u010diny nedostatku glutam\u00ednu s\u00fa <strong>zranenia, poopera\u010dn\u00e9 a septick\u00e9 stavy, pop\u00e1leniny, infekcie, podv\u00fd\u017eiva a n\u00e1ro\u010dn\u00e9 \u0161portov\u00e9 aktivity.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>U \u013eud\u00ed, ktor\u00ed za\u017e\u00edvaj\u00fa \u0165a\u017ek\u00fa fyzick\u00fa traumu, je tie\u017e be\u017en\u00e9, \u017ee maj\u00fa zv\u00fd\u0161en\u00fa priepustnos\u0165 \u010drevnej steny (leaky gut), \u010do m\u00f4\u017ee tie\u017e vies\u0165 k strat\u00e1m glutam\u00ednu. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>Glutam\u00edn sa tvor\u00ed najm\u00e4 vo svaloch. Aj straty svalovej hmoty, ktor\u00e9 nast\u00e1vaj\u00fa v obdob\u00ed dlhej choroby alebo u star\u0161\u00edch \u013eud\u00ed, m\u00f4\u017eu vies\u0165 k nedostato\u010dnej synt\u00e9ze tejto aminokyseliny. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li>Deficit glutam\u00ednu bol v \u0161t\u00fadi\u00e1ch pozorovan\u00fd aj u \u013eud\u00ed, ktor\u00ed za sebou mali n\u00e1ro\u010dn\u00fd tr\u00e9ningov\u00fd program. <strong>N\u00edzka dostupnos\u0165 glutam\u00ednu sa tak \u010dasto pova\u017euje za pr\u00edznak pretr\u00e9novania.<\/strong><span style=\"color: #ff6600\"> [9]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1124x749.jpg\" alt=\"Pr\u00ed\u010diny nedostatku glutam\u00ednu\" class=\"wp-image-495047\" title=\"Pr\u00ed\u010diny nedostatku glutam\u00ednu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><figcaption class=\"wp-element-caption\">Pr\u00ed\u010diny nedostatku glutam\u00ednu<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Odporucane_davkovanie_glutaminu\"><\/span>Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie glutam\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Suplement\u00e1cia l-glutam\u00ednu sa zvy\u010dajne odpor\u00fa\u010da v d\u00e1vke<strong> 5 g denne alebo viac.<\/strong> <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>Celkov\u00e9 denn\u00e9 mno\u017estvo si m\u00f4\u017eete rozdeli\u0165 do 2 \u2013 3 d\u00e1vok.<\/li>\n\n\n\n<li>U zdrav\u00fdch \u013eud\u00ed neboli pozorovan\u00e9 ne\u017eiaduce \u00fa\u010dinky ani pri pr\u00edjme glutam\u00ednu v mno\u017estve <strong>20 \u2013 30 g<\/strong> (do 0,65 g\/kg telesnej hmotnosti) rozdelen\u00fdch do men\u0161\u00edch d\u00e1vok pod\u00e1van\u00fdch len p\u00e1r hod\u00edn od seba. <span style=\"color: #ff6600\">[12]<\/span><\/li>\n\n\n\n<li>Extr\u00e9mne vysok\u00e9 d\u00e1vky sa neodpor\u00fa\u010daj\u00fa kv\u00f4li riziku nadmern\u00e9ho mno\u017estva amoniaku v tele. Najni\u017e\u0161ia d\u00e1vka, ktor\u00e1 viedla k vy\u0161\u0161ej hladine amoniaku, bola 0,75 g\/kg telesnej hmotnosti alebo pribli\u017ene 51 g pre jedincov s hmotnos\u0165ou 68 kg. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li><strong>L-glutam\u00edn<\/strong> m\u00f4\u017eete u\u017e\u00edva\u0165 vo forme <a href=\"https:\/\/gymbeam.sk\/l-glutamin-tabs-300-tab-gymbeam.html\">tabliet<\/a>, ktor\u00e9 sta\u010d\u00ed zapi\u0165 vodou, alebo <a href=\"https:\/\/gymbeam.sk\/l-glutamin-gym-beam.html\">rozpusten\u00fd v pr\u00e1\u0161ku.<\/a> Efekt\u00edvnym sp\u00f4sobom s\u00fa aj <a href=\"https:\/\/gymbeam.sk\/glutaminove-peptidy-gymbeam.html\">glutam\u00ednov\u00e9 peptidy<\/a>, ktor\u00e9 sa v porovnan\u00ed s l-glutam\u00ednom e\u0161te r\u00fdchlej\u0161ie vstreb\u00e1vaj\u00fa a tr\u00e1via.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/File_000-1124x749.jpeg\" alt=\"Ako u\u017e\u00edva\u0165 glutam\u00edn?\" class=\"wp-image-495063\" title=\"Ako u\u017e\u00edva\u0165 glutam\u00edn?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/File_000-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kedy_prijimat_glutamin_a_s_cim_ho_kombinovat\"><\/span>Kedy prij\u00edma\u0165 glutam\u00edn a s \u010d\u00edm ho kombinova\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Glutam\u00edn nie je nutn\u00e9 u\u017e\u00edva\u0165 v ur\u010dit\u00fa denn\u00fa dobu, d\u00f4le\u017eit\u00e1 je v\u0161ak pravidelnos\u0165.<\/li>\n\n\n\n<li>Ak cvi\u010d\u00edte, tak je ide\u00e1lne t\u00fato l\u00e1tku dop\u013a\u0148a\u0165 <strong>po tr\u00e9ningu,<\/strong> po\u010das ktor\u00e9ho mohlo d\u00f4js\u0165 k poklesu hladiny glutam\u00ednu vo svaloch. Napr\u00edklad v kombin\u00e1cii so <a href=\"https:\/\/gymbeam.sk\/proteinove-koncentraty\">srv\u00e1tkov\u00fdm prote\u00ednom<\/a> z\u00edskate \u00fa\u010dinn\u00fd regenera\u010dn\u00fd n\u00e1poj.<\/li>\n\n\n\n<li>M\u00f4\u017eete ho v\u0161ak <strong>prida\u0165 aj k <a href=\"https:\/\/gymbeam.sk\/bcaa-instant-gymbeam.html\">BCAA<\/a>,<\/strong> ktor\u00e9 pop\u00edjate po\u010das tr\u00e9ningu. Vytvor\u00edte tak komplexnej\u0161\u00ed aminokyselinov\u00fd n\u00e1poj.<\/li>\n\n\n\n<li>Glutam\u00edn sa \u010dasto <strong>kombinuje aj s <a href=\"https:\/\/gymbeam.sk\/14-kreatin\">kreat\u00ednom<\/a>,<\/strong> ktor\u00fd sa be\u017ene u\u017e\u00edva pred alebo po tr\u00e9ningu. Kreat\u00edn pom\u00e1ha obnovova\u0165 bunkov\u00fa energiu, ktor\u00fa vyu\u017e\u00edvaj\u00fa svaly na svoju \u010dinnos\u0165, a doplnen\u00edm glutam\u00ednu podpor\u00edte udr\u017eanie jeho optim\u00e1lneho mno\u017estva v tele.<span style=\"color: #ff6600\"> [13]<\/span><\/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=\"Vedlajsie_ucinky_glutaminu\"><\/span>Ved\u013eaj\u0161ie \u00fa\u010dinky glutam\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutam\u00edn sa v\u0161eobecne <strong>pova\u017euje za bezpe\u010dn\u00fa l\u00e1tku.<\/strong> Ak ste zdrav\u00ed, nemus\u00edte tak ma\u0165 pri dodr\u017ean\u00ed odpor\u00fa\u010dan\u00e9ho d\u00e1vkovania glutam\u00ednu obavy z ne\u017eiaducich \u00fa\u010dinkov. Ide o prirodzen\u00fa l\u00e1tku, ktor\u00fa prij\u00edmame be\u017ene stravou. <span style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V pr\u00edpade, \u017ee m\u00e1te na glutam\u00edn alergiu alebo to pre\u017eeniete s jeho d\u00e1vkovan\u00edm, m\u00f4\u017eu sa objavi\u0165 pr\u00edznaky, ako je boles\u0165 hlavy, nad\u00favanie, nevo\u013enos\u0165 a in\u00e9 za\u017e\u00edvacie \u0165a\u017ekosti. Tr\u00e1viacim probl\u00e9mom sa m\u00f4\u017eete vyhn\u00fa\u0165 tak, \u017ee <strong>nebudete glutam\u00edn u\u017e\u00edva\u0165 na pr\u00e1zdny \u017eal\u00fadok.<\/strong> Neochuten\u00fd pr\u00e1\u0161ok zamie\u0161ajte napr\u00edklad do ka\u0161e, jogurtu alebo smoothie. <span style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Pre koho nie je glutam\u00edn vhodn\u00fd?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V pr\u00edpade, \u017ee m\u00e1te ochorenie obli\u010diek alebo pe\u010dene, pora\u010fte sa o vhodnosti u\u017e\u00edvania glutam\u00ednu so svoj\u00edm lek\u00e1rom.<\/li>\n\n\n\n<li>Neodpor\u00fa\u010da sa u\u017e\u00edva\u0165 jedincom so zv\u00fd\u0161enou citlivos\u0165ou na glutam\u00e1t sodn\u00fd (MSG). <span style=\"color: #ff6600\">[14]<\/span><\/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=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Glutam\u00edn je suplement so \u0161irok\u00fdm spektrom \u00fa\u010dinkov, ktor\u00e9 ocenia nielen \u0161portovci. Podie\u013ea sa na budovan\u00ed <strong>svalovej hmoty, regener\u00e1cii, imunitn\u00fdch funkci\u00e1ch a udr\u017ean\u00ed integrity \u010drevnej sliznice.<\/strong> Potenci\u00e1l v\u0161ak m\u00e1 aj pri regul\u00e1cii chuti na sladk\u00e9 alebo podpore mozgov\u00fdch funkci\u00ed. Na\u0161e telo si ho s\u00edce samo dok\u00e1\u017ee vyrobi\u0165, ale v niektor\u00fdch situ\u00e1ci\u00e1ch, napr\u00edklad po n\u00e1ro\u010dnom tr\u00e9ningu, t\u00e1to synt\u00e9za nemus\u00ed sta\u010di\u0165. V takom pr\u00edpade sa m\u00f4\u017eu hodi\u0165 suplementy s l-glutam\u00ednom, ktor\u00e9 pom\u00e1haj\u00fa udr\u017ea\u0165 optim\u00e1lne mno\u017estvo tejto l\u00e1tky v tele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozvedeli ste sa z \u010dl\u00e1nku nie\u010do nov\u00e9 a zauj\u00edmav\u00e9? Nezabudnite ho zdie\u013ea\u0165 aj so svojimi priate\u013emi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAmino Acids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/glutamine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGlutamine\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>Glutam\u00edn je podmienene esenci\u00e1lna aminokyselina, ktor\u00fa v podobe suplementov u\u017e\u00edva cel\u00fd rad \u0161portovcov. Hr\u00e1 rolu v raste svalov aj regener\u00e1cii po tr\u00e9ningu a tie\u017e m\u00e1 vplyv na za\u017e\u00edvanie alebo imunitu. \u010cl\u00e1nok prezrad\u00ed aj \u010fal\u0161ie prekvapiv\u00e9 \u00fa\u010dinky glutam\u00ednu a tie\u017e porad\u00ed s d\u00e1vkovan\u00edm.<\/p>\n","protected":false},"author":129,"featured_media":496716,"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":[8],"tags":[6072,6056,6132,6069],"filter_section":[],"filter_attribute":[13054,13880,13059,13053,13061,13052,13066,13067,13073,13068,13881],"class_list":{"0":"post-497289","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-aminokyseliny","9":"tag-doplnky-vyzivy","10":"tag-regeneracia","11":"tag-zdravie","12":"filter_attribute-aminokyseliny","13":"filter_attribute-chudnutie-doplnky","14":"filter_attribute-gainery-a-sacharidy","15":"filter_attribute-kolagen","16":"filter_attribute-nootropika-a-adaptogeny","17":"filter_attribute-proteiny","18":"filter_attribute-rast-svalov","19":"filter_attribute-regeneracia","20":"filter_attribute-spanok","21":"filter_attribute-sportovy-vykon","22":"filter_attribute-zdravie-doplnky","23":"h-entry","24":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glutam\u00edn: Ak\u00fd m\u00e1 vplyv na rast svalov, tr\u00e1venie alebo imunitu a ako ho d\u00e1vkova\u0165? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co je glutam\u00edn, ak\u00e9 m\u00e1 \u00fa\u010dinky a ako a kedy ho u\u017e\u00edva\u0165? 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