{"id":499554,"date":"2023-09-29T15:40:05","date_gmt":"2023-09-29T13:40:05","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=499554"},"modified":"2024-05-28T12:29:21","modified_gmt":"2024-05-28T10:29:21","slug":"a-glutamin-nelkulozhetetlen-a-sportolok-szamara","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/","title":{"rendered":"Glutamin: Milyen hat\u00e1ssal van az izomn\u00f6veked\u00e9sre, az em\u00e9szt\u00e9sre vagy az immunrendszerre, \u00e9s hogyan kell p\u00f3tolni?"},"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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#Mi_is_az_a_glutamin\" title=\"Mi is az a glutamin?\">Mi is az a glutamin?<\/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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#Mi_a_kulonbseg_a_glutamin_es_a_glutamat_kozott\" title=\"Mi a k\u00fcl\u00f6nbs\u00e9g a glutamin \u00e9s a glutam\u00e1t k\u00f6z\u00f6tt?\">Mi a k\u00fcl\u00f6nbs\u00e9g a glutamin \u00e9s a glutam\u00e1t k\u00f6z\u00f6tt?<\/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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#Milyen_szerepet_tolt_be_a_glutamin_a_szervezetben\" title=\"Milyen szerepet t\u00f6lt be a glutamin a szervezetben?\">Milyen szerepet t\u00f6lt be a glutamin a szervezetben?<\/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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#a_glutamin_8_legismertebb_hatasa\" title=\"a glutamin 8 legismertebb hat\u00e1sa\">a glutamin 8 legismertebb hat\u00e1sa<\/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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#Milyen_elelmiszerek_tartalmaznak_glutamint\" title=\"Milyen \u00e9lelmiszerek tartalmaznak glutamint?\">Milyen \u00e9lelmiszerek tartalmaznak glutamint?<\/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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#A_glutaminhiany_okai_a_szervezetben\" title=\"A glutaminhi\u00e1ny okai a szervezetben\">A glutaminhi\u00e1ny okai a szervezetben<\/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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#Javasolt_glutaminadag\" title=\"Javasolt glutaminadag\">Javasolt glutaminadag<\/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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#Mikor_szedjunk_glutamint_es_mivel_kombinaljuk\" title=\"Mikor szedj\u00fcnk glutamint \u00e9s mivel kombin\u00e1ljuk?\">Mikor szedj\u00fcnk glutamint \u00e9s mivel kombin\u00e1ljuk?<\/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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#A_glutamin_mellekhatasai\" title=\"A glutamin mell\u00e9khat\u00e1sai\">A glutamin 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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#Mire_erdemes_emlekezni\" title=\"Mire \u00e9rdemes eml\u00e9kezni?\">Mire \u00e9rdemes eml\u00e9kezni?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A glutamin az egyik <strong>legn\u00e9pszer\u0171bb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 az er\u0151- \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k k\u00f6r\u00e9ben.<\/strong> Ezt az aminosavat \u00e1ltal\u00e1ban a sportteljes\u00edtm\u00e9ny, az izomn\u00f6veked\u00e9s, a regener\u00e1l\u00f3d\u00e1s \u00e9s meglep\u0151 m\u00f3don az em\u00e9szt\u00e9s el\u0151seg\u00edt\u00e9s\u00e9re szedik. Mai cikk\u00fcnkben ennek az anyagnak a legismertebb hat\u00e1sait vizsg\u00e1ljuk meg, \u00e9s ez alapj\u00e1n tal\u00e1n v\u00e9lem\u00e9nyt alkothatsz arr\u00f3l, hogy a glutamin a megfelel\u0151 kieg\u00e9sz\u00edt\u0151-e sz\u00e1modra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Ebben a cikkben a glutamin al\u00e1bbi ter\u00fcleteken kifejtett hat\u00e1s\u00e1r\u00f3l olvashatsz:<\/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=\"#izom-n\u00f6veked\u00e9s\" 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=\"#regeneracio\" style=\"border-radius:0px\">Regener\u00e1ci\u00f3<\/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=\"#sport-teljesitmeny\" 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=\"#immunrendszer\" style=\"border-radius:0px\">Immunrendszer<\/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=\"#emesztes\" style=\"border-radius:0px\">Em\u00e9szt\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=\"#edesseg-iranti-sovargas\" style=\"border-radius:0px\">\u00c9dess\u00e9g ir\u00e1nti s\u00f3v\u00e1rg\u00e1s<\/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=\"#agymukodes\" style=\"border-radius:0px\">Agym\u0171k\u00f6d\u00e9s<\/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=\"Mi_is_az_a_glutamin\"><\/span>Mi is az a glutamin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/glutamin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glutamin<\/a>&nbsp;a szervezetben tal\u00e1lhat\u00f3 20 aminosav egyike. Val\u00f3j\u00e1ban ez a <strong>szervezetben a legnagyobb mennyis\u00e9gben el\u0151fordul\u00f3 aminosav.<\/strong> Egy 70 kg-os tests\u00faly\u00fa szem\u00e9ly eset\u00e9ben ez k\u00f6r\u00fclbel\u00fcl 70-80 g-ot tesz ki, \u00e9s ennek a mennyis\u00e9gnek \u00e1tlagosan <strong>80%-a az izomsz\u00f6vetben tal\u00e1lhat\u00f3.<\/strong> A v\u00e1zizomzatban \u00edgy az \u00f6sszes aminosav k\u00f6z\u00fcl ez fordul el\u0151 a legmagasabb ar\u00e1nyban.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ez az aminosav <strong>esszenci\u00e1lis aminosav,<\/strong> ami azt jelenti, hogy a szervezet k\u00e9pes saj\u00e1t maga el\u0151\u00e1ll\u00edtani, de bizonyos helyzetekben ez a term\u00e9szetes szint\u00e9zis nem elegend\u0151. Ez\u00e9rt n\u00e9ha k\u00fcls\u0151 forr\u00e1sb\u00f3l (\u00e9lelmiszer, t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k) kell glutamint bevinni. <span style=\"color: #ff6600\">[1-2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A glutaminnak k\u00e9t form\u00e1ja van, nevezetesen az L \u00e9s a D. Az ember sz\u00e1m\u00e1ra csak az <strong>L-forma<\/strong> hasznos, amely \u00e1ltal\u00e1ban megtal\u00e1lhat\u00f3 az \u00e9lelmiszerekben \u00e9s t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kben.<\/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.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg\" alt=\"Mi is az a glutamin?\" class=\"wp-image-494915\" title=\"Mi is az a glutamin?\" 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=\"Mi_a_kulonbseg_a_glutamin_es_a_glutamat_kozott\"><\/span>Mi a k\u00fcl\u00f6nbs\u00e9g a glutamin \u00e9s a glutam\u00e1t k\u00f6z\u00f6tt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tal\u00e1n elgondolkodt\u00e1l m\u00e1r azon, hogy van-e egy\u00e1ltal\u00e1n k\u00fcl\u00f6nbs\u00e9g a glutamin \u00e9s a glutam\u00e1t vagy glutaminsav k\u00f6z\u00f6tt. Mindk\u00e9t anyag aminosav, de a szervezetben m\u00e1s-m\u00e1s funkci\u00f3t t\u00f6ltenek be. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A <strong>glutam\u00e1t<\/strong> egy nem esszenci\u00e1lis aminosav, amelyet a szervezet k\u00e9pes saj\u00e1t maga el\u0151\u00e1ll\u00edtani, t\u00f6bbek k\u00f6z\u00f6tt glutaminb\u00f3l. <strong>Ingerl\u0151 neurotranszmitterk\u00e9nt szolg\u00e1l, amely olyan agyi m\u0171k\u00f6d\u00e9sben vesz r\u00e9szt,<\/strong> mint a gondolkod\u00e1s vagy a mem\u00f3ria. Az \u00e9lelmiszeriparban ezt az anyagot \u00edzes\u00edt\u0151k\u00e9nt haszn\u00e1lj\u00e1k.<\/li>\n\n\n\n<li>A <strong>glutaminnak<\/strong> ezzel szemben \u00f6sszetettebb szerepe van a szervezetben. R\u00e9szt vesz az anyagcser\u00e9ben, az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9ben \u00e9s m\u00e1s \u00e9lettani folyamatokban. <span style=\"color: #ff6600\">[7]<\/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=\"Milyen_szerepet_tolt_be_a_glutamin_a_szervezetben\"><\/span>Milyen szerepet t\u00f6lt be a glutamin a szervezetben?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Az izomt\u00f6meg \u00e9s m\u00e1s sz\u00f6vetek alapvet\u0151 \u00f6sszetev\u0151je<\/h3>\n\n\n\n<p>A glutamin, m\u00e1s aminosavakhoz hasonl\u00f3an, a testsz\u00f6vetek alapvet\u0151 \u00e9p\u00edt\u0151k\u00f6ve. Az <strong>izmokban tal\u00e1lhat\u00f3 \u00f6sszes aminosav 50-60%-\u00e1t<\/strong> teszi ki. \u00cdgy nagym\u00e9rt\u00e9kben hozz\u00e1j\u00e1rul n\u00f6veked\u00e9s\u00fckh\u00f6z \u00e9s regener\u00e1ci\u00f3s folyamatokhoz. <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.cz\/blog\/wp-content\/uploads\/2023\/09\/IVP_3027-749x1124.jpg\" alt=\"Milyen szerepet t\u00f6lt be a glutamin a szervezetben?\" class=\"wp-image-494931\" title=\"Milyen szerepet t\u00f6lt be a glutamin a szervezetben?\" 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. Nitrog\u00e9nforr\u00e1s <\/h3>\n\n\n\n<p>A glutamin a legt\u00f6bb m\u00e1s aminosav k\u00f6z\u00fcl is kiemelkedik <strong>kett\u0151s nitrog\u00e9ntartalm\u00e1val.<\/strong> Ez az alapja a szervezetedben tal\u00e1lhat\u00f3 \u00f6sszes feh\u00e9rje peptidk\u00f6t\u00e9s\u00e9nek, valamint az <strong>RNS \u00e9s a DNS, vagyis a genetikai inform\u00e1ci\u00f3 szerkezeti \u00f6sszetev\u0151je.<\/strong> Ez\u00e9rt a glutaminp\u00f3tl\u00e1s el\u0151ny\u00f6s lehet m\u0171t\u00e9t ut\u00e1n, betegs\u00e9g idej\u00e9n \u00e9s m\u00e1s olyan helyzetekben, amikor a szervezetnek intenz\u00edvebben kell regener\u00e1l\u00f3dnia \u00e9s fel\u00e9p\u00edtenie a testsz\u00f6veteket. <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. El\u0151seg\u00edti a sebgy\u00f3gyul\u00e1st<\/h3>\n\n\n\n<p>A glutamin r\u00e9szt vesz a sebgy\u00f3gyul\u00e1s folyamat\u00e1ban az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9nek t\u00e1mogat\u00e1s\u00e1val, valamint <strong>r\u00e9szt vesz a<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/zselatin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>kollag\u00e9n<\/strong><\/a><strong> el\u0151\u00e1ll\u00edt\u00e1s\u00e1ban,<\/strong> ami a b\u0151r f\u0151 szerkezeti feh\u00e9rj\u00e9je. <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. Energiaforr\u00e1s<\/h3>\n\n\n\n<p>A b\u00e9lny\u00e1lkah\u00e1rtya \u00e9s az immunrendszer egyes sejtjei a glutamint energiaforr\u00e1sk\u00e9nt haszn\u00e1lj\u00e1k. Ez\u00e9rt az <strong>optim\u00e1lis em\u00e9szt\u00e9sben \u00e9s immunm\u0171k\u00f6d\u00e9sben<\/strong> r\u00e9szt vev\u0151 egyik kulcsanyag. <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. R\u00e9szt vesz a sz\u00e9nhidr\u00e1t anyagcser\u00e9ben<\/h3>\n\n\n\n<p>A glutamin egy olyan aminosav, <strong>amely r\u00e9szt vesz a gl\u00fckoneogenezisben,<\/strong> azaz egy olyan folyamatban, amely nem sz\u00e9nhidr\u00e1tforr\u00e1sokb\u00f3l, p\u00e9ld\u00e1ul lakt\u00e1tb\u00f3l vagy glicerinb\u0151l \u00e1ll\u00edt el\u0151 gl\u00fck\u00f3zt (egyszer\u0171 cukrot). Az anyagcsere-reakci\u00f3k sorozat\u00e1n kereszt\u00fcl gl\u00fck\u00f3z keletkezik, amely gyorsan felhaszn\u00e1lhat\u00f3 energiaforr\u00e1s a szervezet sz\u00e1m\u00e1ra.<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. Glutation \u00e9s neurotranszmitter k\u00e9pz\u00e9s<\/h3>\n\n\n\n<p>A glutaminb\u00f3l k\u00e9pz\u0151dik az<strong> emberi szervezet legfontosabb antioxid\u00e1nsa<\/strong> is, a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/glutation-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>glutation<\/strong><\/a><strong>, <\/strong>amely seg\u00edt megv\u00e9deni a sejteket az oxidat\u00edv stresszt\u0151l. A <strong>glutam\u00e1t a f\u0151 neurotranszmitter<\/strong> ingerl\u0151 prekurzora is, amely az agyban olyan ter\u00fcleteken j\u00e1tszik szerepet, mint a gondolkod\u00e1s, a tanul\u00e1s \u00e9s a koncentr\u00e1ci\u00f3 k\u00e9pess\u00e9ge. De a szervezet arra is felhaszn\u00e1lhatja, hogy szintetiz\u00e1lja a <strong><a href=\"https:\/\/gymbeam.hu\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\"GABA neurotranszmittert (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA neurotranszmittert<\/a><\/strong> (gamma-aminovajsav), amely viszont g\u00e1tl\u00f3 vagy nyugtat\u00f3 hat\u00e1s\u00fa. <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. Fenntartja a sav-b\u00e1zis egyens\u00falyt \u00e9s r\u00e9szt vesz a m\u00e9regtelen\u00edt\u00e9sben<\/h3>\n\n\n\n<p>A sav-b\u00e1zis egyens\u00faly vagy pH optim\u00e1lis tartom\u00e1nyon bel\u00fcl tart\u00e1sa elengedhetetlen a szervezet eg\u00e9szs\u00e9ge szempontj\u00e1b\u00f3l. A glutamin is szerepet j\u00e1tszik ebben, mivel <strong>glutam\u00e1tb\u00f3l \u00e9s amm\u00f3ni\u00e1b\u00f3l<\/strong> k\u00e9pz\u0151dik, amely l\u00fagos k\u00e9mhat\u00e1s\u00fa anyag. Ha a szervezetben t\u00fal sok amm\u00f3nia van, elkezdhet t\u00f6bb glutamint termelni, \u00edgy cs\u00f6kkentve a l\u00fagoss\u00e1got. Ez megszabad\u00edt a nem k\u00edv\u00e1nt szabad amm\u00f3ni\u00e1t\u00f3l, \u00e9s egy\u00fattal el\u0151seg\u00edti a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-erdemes-megtisztitani-es-meregteleniteni-a-szervezetunket\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>a test term\u00e9szetes m\u00e9regtelen\u00edt\u00e9s\u00e9t<\/strong><\/a>. Ha viszont a pH t\u00fal savas, a glutamin lebomlik, \u00e9s az amm\u00f3nia a pH l\u00fagoss\u00e1g\u00e1t a norm\u00e1l \u00e9rt\u00e9kekre emeli. <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=\"1747,3425,6672,29712,30713,52225\" ><\/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_glutamin_8_legismertebb_hatasa\"><\/span>a glutamin 8 legismertebb hat\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscle-growth\">1. Az izomt\u00f6meg n\u00f6veked\u00e9se<\/h3>\n\n\n\n<p>Val\u00f3sz\u00edn\u0171leg nem fog meglepni, hogy a glutaminp\u00f3tl\u00e1st els\u0151sorban azok a sportol\u00f3k haszn\u00e1lj\u00e1k, akik maxim\u00e1lis izomt\u00f6meget szeretn\u00e9nek szerezni. A c\u00e9l az, hogy a szervezet sz\u00e1m\u00e1ra optim\u00e1lis mennyis\u00e9g\u0171<strong> \u00e9p\u00edt\u0151anyagot<\/strong> <strong>biztos\u00edtsunk az<\/strong>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/tomegnoveles\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9hez<\/strong><\/a>. Emiatt viszont folyamatos a lebont\u00e1s (katabolizmus) \u00e9s az \u00fajratermel\u00e9s (anabolizmus) a szervezetben. Ha n\u00f6vekedni akarsz, biztos\u00edtanod kell, hogy az<strong> anabolikus folyamatok meghaladj\u00e1k a katabolikus folyamatokat.<\/strong> Ezt min\u0151s\u00e9gi er\u0151s\u00edt\u0151 edz\u00e9ssel \u00e9s az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">\u00e9trendb\u0151l<\/a> vagy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151kb\u0151l<\/a> t\u00f6rt\u00e9n\u0151 megfelel\u0151 mennyis\u00e9g\u0171 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">aminosav<\/a> (feh\u00e9rje) bevitel\u00e9nek kombin\u00e1ci\u00f3j\u00e1val lehet a legk\u00f6nnyebben el\u00e9rni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A glutamin azonban \u00f6nmag\u00e1ban nem elegend\u0151 az izomn\u00f6veked\u00e9shez. Mind a 9 <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">esszenci\u00e1lis aminosavra<\/a> sz\u00fcks\u00e9g lesz ahhoz, hogy elegend\u0151 \u00e9p\u00edt\u0151anyagot biztos\u00edts az izomhipertr\u00f3fi\u00e1hoz, pont, mint amikor h\u00e1zat \u00e9p\u00edt\u00fcnk. Ehhez nem csak habarcsra \u00e9s t\u00e9gl\u00e1ra van sz\u00fcks\u00e9g. Ezek az aminosavak olyan \u00f6sszetett feh\u00e9rjeforr\u00e1sokban tal\u00e1lhat\u00f3k, mint a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/csirkemell-sajat-leveben-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">h\u00fas<\/a>, a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/halak\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hal<\/a>, a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/tojas\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">toj\u00e1s<\/a> vagy a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/protein-just-whey-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tejsav\u00f3feh\u00e9rje<\/a>. De a glutamin hozz\u00e1j\u00e1rul az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9nek eg\u00e9sz folyamat\u00e1hoz. Mindenekel\u0151tt <strong>aktiv\u00e1lhatja az mTOR jelz\u0151feh\u00e9rj\u00e9t, amely beind\u00edtja az izomfeh\u00e9rje-szint\u00e9zis folyamat\u00e1t (MPS &#8211; Muscle Protein Synthesis, vagyis izomfeh\u00e9rje szint\u00e9zis).<\/strong> De ez m\u00e9g nem minden. A glutaminnak <strong>antikatabolikus hat\u00e1sa<\/strong> is van, amely fizikai stressz eset\u00e9n (kem\u00e9ny edz\u00e9s ut\u00e1n, betegs\u00e9g alatt) \u00e9rz\u00e9kelhet\u0151 a legink\u00e1bb. <span style=\"color: #ff6600\">[16-17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e9g\u00fcl ne feledkezz\u00fcnk meg arr\u00f3l sem, hogy az izomn\u00f6veked\u00e9s t\u00e1mogat\u00e1sa \u00e9rdek\u00e9ben fontos a napi teljes <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/mikor-es-mennyi-feherjet-fogyasszunk-el-a-maximalis-eredmenyek-elerese-erdekeben\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">feh\u00e9rjebevitel <\/a>biztos\u00edt\u00e1sa is, amely az er\u0151sportol\u00f3k eset\u00e9ben \u00e1ltal\u00e1ban<strong> 1,4-2 g\/testt\u00f6meg-kilogram<\/strong> k\u00f6z\u00f6tt ide\u00e1lis.<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>Ha \u00e9pp izomt\u00f6meget szerzel, \u00e9s azon t\u0171n\u0151dsz, hogyan lehet a legjobban t\u00e1mogatni azt az \u00e9trenddel \u00e9s az edz\u00e9ssel, olvasd el ezeket a gyakorlati tippeket a cikk\u00fcnkb\u0151l <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/10-taplalkozasi-es-edzesi-tipp-a-maximalis-izomnovekedeshez\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> 10 t\u00e1pl\u00e1lkoz\u00e1si \u00e9s edz\u00e9stipp a maxim\u00e1lis izomn\u00f6veked\u00e9shez.<\/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.cz\/blog\/wp-content\/uploads\/2023\/09\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"A glutamin \u00e9s az izomt\u00f6meg n\u00f6veked\u00e9se\" class=\"wp-image-494947\" title=\"A glutamin \u00e9s az izomt\u00f6meg n\u00f6veked\u00e9se\" 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=\"regeneration\">2. Edz\u00e9s ut\u00e1ni regener\u00e1ci\u00f3<\/h3>\n\n\n\n<p>Ki ne szeretne gyorsabban, hat\u00e9konyabban \u00e9s nagyobb izomf\u00e1jdalom n\u00e9lk\u00fcl regener\u00e1l\u00f3dni az edz\u00e9s ut\u00e1n? Egy kem\u00e9ny edz\u0151termi edz\u00e9s ut\u00e1n el\u0151fordul, hogy az izmok f\u00e1jnak n\u00e9h\u00e1ny napig. Ez a s\u00e9r\u00fclt izomrostok helyre\u00e1ll\u00edt\u00e1s\u00e1val kapcsolatos regener\u00e1ci\u00f3s folyamatoknak k\u00f6sz\u00f6nhet\u0151. A glutamin <strong>seg\u00edthet felgyors\u00edtani ezt a folyamatot, \u00edgy hamarabb folytathatod a megszkott edz\u00e9sed.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezt mutatta ki p\u00e9ld\u00e1ul egy profi kos\u00e1rlabd\u00e1z\u00f3kkal v\u00e9gzett tanulm\u00e1ny. A vizsg\u00e1lat protokollj\u00e1nak r\u00e9szek\u00e9nt a r\u00e9sztvev\u0151k egyik csoportja 20 napon kereszt\u00fcl napi 6 g glutamint, a m\u00e1sik csoport pedig placeb\u00f3t szedett. Ezt k\u00f6vet\u0151en a k\u00e9t csoport tov\u00e1bbi 20 napig v\u00e1ltogatta a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 szed\u00e9s\u00e9t. A vizsg\u00e1lat megkezd\u00e9se el\u0151tt \u00e9s befejez\u00e9se ut\u00e1n a r\u00e9sztvev\u0151kt\u0151l v\u00e9rt vettek, amelyekb\u0151l a kutat\u00f3k az izomk\u00e1rosod\u00e1s mutat\u00f3inak v\u00e1ltoz\u00e1sait \u00e9rt\u00e9kelt\u00e9k. Ennek eredm\u00e9nyek\u00e9nt meg\u00e1llap\u00edtott\u00e1k, hogy a glutamint szed\u0151 csoportban alacsonyabb volt a kreatin-kin\u00e1z, az aszpart\u00e1t-transzamin\u00e1z \u00e9s a kortizol hormon szintje. A placebocsoporttal \u00f6sszehasonl\u00edtva ez arra utal, hogy <strong>a glutamin szed\u00e9se enyh\u00edthette az edz\u00e9s okozta izomk\u00e1rosod\u00e1st.<\/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>Hasonl\u00f3 eredm\u00e9nyekr\u0151l sz\u00e1moltak be egy tanulm\u00e1nyban, amely az edz\u00e9s ut\u00e1ni izoml\u00e1zat (DOMS) vizsg\u00e1lta. Ebben a r\u00e9sztvev\u0151k 0,3 g\/tests\u00falykilogramm glutamint \u00e9s maltodextrint vagy csak tiszta maltodextrint szedtek minden nap 72 \u00f3r\u00e1n \u00e1t az er\u0151s\u00edt\u0151 edz\u00e9s ut\u00e1n. <strong>A glutamin csoportban az edz\u00e9s ut\u00e1n 24 \u00e9s 72 \u00f3r\u00e1val is kevesebb izomf\u00e1jdalom jelentkezett.<\/strong> \u00c9rdekes m\u00f3don azonban ez az eredm\u00e9ny nem volt olyan egy\u00e9rtelm\u0171 a n\u0151i vizsg\u00e1lati csoportban. <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>Az eredm\u00e9nyeikb\u0151l arra k\u00f6vetkeztet\u00fcnk, hogy a glutamin el\u0151seg\u00edtheti a regener\u00e1l\u00f3d\u00e1st, ami nemcsak az ig\u00e9nybe vett izmok helyre\u00e1ll\u00edt\u00e1s\u00e1hoz, hanem a n\u00f6veked\u00e9s\u00fckh\u00f6z \u00e9s a tov\u00e1bbi edz\u00e9sekre val\u00f3 felk\u00e9sz\u00fcl\u00e9shez is elengedhetetlen. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cikk\u00fcnkben m\u00e9g t\u00f6bb lehet\u0151s\u00e9get tal\u00e1lsz a hat\u00e9konyabb regener\u00e1ci\u00f3hoz: <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-segitheted-elo-a-regeneraciot-masszazspisztoly-es-egyeb-eszkozok-hasznalataval\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Hogyan fokozhatjuk a fel\u00e9p\u00fcl\u00e9st massz\u00e1zspisztollyal \u00e9s egy\u00e9b seg\u00e9deszk\u00f6z\u00f6kkel?<\/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.cz\/blog\/wp-content\/uploads\/2023\/09\/\u0424\u043e\u0442\u043e-11-1-_-OK-1124x749.jpg\" alt=\"A glutamin \u00e9s a regener\u00e1ci\u00f3\" class=\"wp-image-494965\" title=\"A glutamin \u00e9s a regener\u00e1ci\u00f3\" 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=\"sports-performance\">3. Sportteljes\u00edtm\u00e9ny<\/h3>\n\n\n\n<p>A glutamin sz\u00e1mos, a szervezet energiatermel\u00e9s\u00e9vel kapcsolatos anyagcsere-folyamatban vesz r\u00e9szt. P\u00e9ld\u00e1ul<strong> gl\u00fck\u00f3zz\u00e1 alak\u00edthat\u00f3,<\/strong> amely az izmok els\u0151 sz\u00e1m\u00fa energiaforr\u00e1sa. <strong>Aktiv\u00e1lhatja a t\u00e1rolt sz\u00e9nhidr\u00e1t, a glikog\u00e9n termel\u00e9s\u00e9t<\/strong> is, amelyet az izmok felhaszn\u00e1lnak, k\u00fcl\u00f6n\u00f6sen \u00e1ll\u00f3k\u00e9pess\u00e9gi tev\u00e9kenys\u00e9gek sor\u00e1n. V\u00e9g\u00fcl, de nem utols\u00f3sorban seg\u00edthet a pH egyens\u00faly\u00e1ban, ezzel is <strong>enyh\u00edtve az izmok elsavasod\u00e1s\u00e1t.<\/strong> <span style=\"color: #ff6600\">[21-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hosszan tart\u00f3 vagy nagy intenzit\u00e1s\u00fa edz\u00e9s sor\u00e1n azonban ennek az aminosavnak a szintje a szervezetben cs\u00f6kkenhet, ami vesz\u00e9lyeztetheti a teljes\u00edtm\u00e9nyt \u00e9s a regener\u00e1l\u00f3d\u00e1st. Ez k\u00fcl\u00f6n\u00f6sen igaz az <strong>\u00e1ll\u00f3k\u00e9pess\u00e9gi fut\u00f3kra, ker\u00e9kp\u00e1rosokra \u00e9s m\u00e1s sportol\u00f3kra,<\/strong> akiknek az edz\u00e9sei t\u00f6bb \u00f3r\u00e1n \u00e1t tartanak. Ha edz\u00e9s k\u00f6zben glutaminnal eg\u00e9sz\u00edtj\u00fck ki az \u00e9trend\u00fcnket, a tanulm\u00e1nyok szerint tart\u00f3s sportteljes\u00edtm\u00e9nyt eredm\u00e9nyezhet, \u00e9s k\u00e9sleltetheti a f\u00e1radts\u00e1g\u00e9rzetet. <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>Ha k\u00edv\u00e1ncsi vagy, hogy milyen m\u00e1s kieg\u00e9sz\u00edt\u0151k n\u00f6velhetik az \u00e1ll\u00f3k\u00e9pess\u00e9gi teljes\u00edtm\u00e9nyt, n\u00e9zd meg a cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-11-legjobb-taplalekkiegeszito-futashoz-kerekparozashoz-es-mas-allokepessegi-sporthoz\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A 11 legjobb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 fut\u00e1shoz, ker\u00e9kp\u00e1roz\u00e1shoz \u00e9s m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sporthoz.<\/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=\"A glutamin \u00e9s a sportteljes\u00edtm\u00e9ny\" class=\"wp-image-494981\" title=\"A glutamin \u00e9s a sportteljes\u00edtm\u00e9ny\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"immunity\">4. Immunrendszer<\/h3>\n\n\n\n<p>Amint m\u00e1r eml\u00edtett\u00fck, a glutamin az immunrendszer egyes sejtjei sz\u00e1m\u00e1ra energiaforr\u00e1sk\u00e9nt szolg\u00e1l. P\u00e9ld\u00e1ul a limfocit\u00e1k (feh\u00e9rv\u00e9rsejtek), makrof\u00e1gok \u00e9s neutrofilek sz\u00e1m\u00e1ra, amelyek n\u00e9lk\u00fcl az ember term\u00e9szetes v\u00e9dekez\u0151k\u00e9pess\u00e9ge nem tudna megfelel\u0151en m\u0171k\u00f6dni. A <strong>glutamin k\u00fcl\u00f6n\u00f6sen fontos szerepet t\u00f6lt be a s\u00falyos betegekn\u00e9l<\/strong> \u00e9s az intenz\u00edv oszt\u00e1lyokon (traumatol\u00f3gi\u00e1n), ahol gyakran nagyfok\u00fa katabolizmus (izomt\u00f6meg-veszt\u00e9s) tapasztalhat\u00f3, ami szint\u00e9n megzavarja az aminosavak, k\u00f6zt\u00fck a glutamin norm\u00e1lis anyagcser\u00e9j\u00e9t. Ez\u00e9rt ez az anyag a s\u00falyos betegeknek adott klinikai kezel\u00e9s gyakori \u00f6sszetev\u0151je, hogy t\u00e1mogassa az immunit\u00e1st. <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>Azt azonban m\u00e1r tudjuk, hogy m\u00e9g egy nehezebb edz\u00e9s is glutaminhi\u00e1nyhoz vezethet, ami az immunrendszer gyeng\u00fcl\u00e9s\u00e9vel \u00e9s a l\u00e9gz\u0151szervi megbeteged\u00e9sek nagyobb kock\u00e1zat\u00e1val j\u00e1r. Ez k\u00fcl\u00f6n\u00f6sen igaz az \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3kra. Tanulm\u00e1nyok kimuttat\u00e1k p\u00e9ld\u00e1ul, hogy a maratoni fut\u00f3k <strong>izmaiban 6-9 \u00f3r\u00e1val az edz\u00e9s ut\u00e1n 30-40%-kal kevesebb glutamin volt, mint m\u00e1skor.<\/strong> Az L-glutamin szed\u00e9se az edz\u00e9s alatt a folyad\u00e9kbevitel r\u00e9szek\u00e9nt seg\u00edthet az optim\u00e1lis szint \u00e9s az immunrendszer norm\u00e1l m\u0171k\u00f6d\u00e9s\u00e9nek fenntart\u00e1s\u00e1ban. <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>Ha k\u00edv\u00e1ncsi vagy, hogy mit tehetsz m\u00e9g az immunit\u00e1sod er\u0151s\u00edt\u00e9se \u00e9rdek\u00e9ben, n\u00e9zd meg a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/15-tipp-az-immunrendszer-erositesere-es-az-egeszseg-vedelmere\/\"><strong>15 tipp az immunrendszer er\u0151s\u00edt\u00e9s\u00e9re \u00e9s az eg\u00e9szs\u00e9g v\u00e9delm\u00e9re<\/strong><\/a><strong>&nbsp;c\u00edm\u0171 cikk\u00fcnket.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/DSC-1519-899x1124.jpeg\" alt=\"A glutamin \u00e9s az em\u00e9szt\u00e9s\" class=\"wp-image-494997\" title=\"A glutamin \u00e9s az em\u00e9szt\u00e9s\" 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=\"digestion\">5. Az em\u00e9szt\u0151rendszer<\/h3>\n\n\n\n<p>Ez az aminosav az em\u00e9szt\u0151rendszerben is fontos szerepet t\u00f6lt be. A b\u00e9lny\u00e1lkah\u00e1rtya egyes sejtjei energiaforr\u00e1sk\u00e9nt is haszn\u00e1lj\u00e1k a n\u00f6veked\u00e9s\u00fckh\u00f6z \u00e9s a jav\u00edt\u00e1sukhoz, <strong>\u00edgy t\u00e1mogatva a \u201esz\u0171r\u0151\u201d \u00e9ps\u00e9g\u00e9nek fenntart\u00e1s\u00e1t.<\/strong> Seg\u00edt megel\u0151zni a k\u00e1ros anyagok (mikrob\u00e1k) \u00e1tjut\u00e1s\u00e1t az em\u00e9szt\u0151rendszerb\u0151l a v\u00e9r\u00e1ramba.<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>Ezzel szemben a b\u00e9lny\u00e1lkah\u00e1rtya s\u00e9r\u00fcl\u00e9se, illetve a <strong>b\u00e9l t\u00fal gyenge \u00e1tereszt\u0151k\u00e9pess\u00e9ge (sziv\u00e1rg\u00f3 b\u00e9l)<\/strong> a gyullad\u00e1sos b\u00e9lbetegs\u00e9gek vagy a t\u00e1panyagok \u00e9lelmiszerb\u0151l t\u00f6rt\u00e9n\u0151 rossz felsz\u00edv\u00f3d\u00e1s\u00e1nak kock\u00e1zat\u00e1t hordozza. Ez a probl\u00e9ma gyakran t\u00e1rsul az em\u00e9szt\u0151rendszer bizonyos betegs\u00e9geivel is, mint p\u00e9ld\u00e1ul a Crohn-betegs\u00e9g vagy a lisz\u00e9rz\u00e9kenys\u00e9g.<span style=\"color: #ff6600\"> [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A glutamin az<strong> eg\u00e9szs\u00e9ges b\u00e9lmikrobiom fenntart\u00e1s\u00e1ra<\/strong> is pozit\u00edv hat\u00e1ssal van. Elk\u00e9pzelheted \u00fagy is, mint egy kicsi, de v\u00e1ltozatos \u00e1llatkertet. Olyan mikroorganizmusok k\u00f6z\u00f6ss\u00e9ge, amelyek a vastagbelet v\u00e1lasztott\u00e1k \u201eotthonuknak\u201d. Ez\u00e9rt ide\u00e1lis k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt, egyfajta harm\u00f3ni\u00e1ban \u00e9lsz vel\u00fck. Az em\u00e9szt\u00e9s mellett ma m\u00e1r tudjuk, hogy a mikrobiom az immunrendszerre \u00e9s bizonyos m\u00e9rt\u00e9kig a ment\u00e1lis eg\u00e9szs\u00e9gre \u00e9s az agym\u0171k\u00f6d\u00e9sre is hat\u00e1ssal van. <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>A megfelel\u0151 mennyis\u00e9g\u0171 rostbevitel p\u00e9ld\u00e1ul elengedhetetlen a zavartalan em\u00e9szt\u00e9shez. Az <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/rost-elelmiszer-elonyok\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u00c9tkez\u00e9si rost: Mi\u00e9rt van r\u00e1 sz\u00fcks\u00e9g\u00fcnk, \u00e9s milyen forr\u00e1sai l\u00e9teznek?<\/strong><\/a><strong>&nbsp;<\/strong> c\u00edm\u0171 cikk\u00fcnkb\u0151l t\u00f6bbet is megtudhatsz ezekr\u0151l az el\u0151ny\u00f6kr\u0151l.<\/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=\"sweet-cravings\">6. \u00c9dess\u00e9g ir\u00e1nti s\u00f3v\u00e1rg\u00e1s<\/h3>\n\n\n\n<p>A <strong>cukros \u00e9telek ut\u00e1ni s\u00f3v\u00e1rg\u00e1s<\/strong> gyakran akkor jelentkezik, amikor a <strong>v\u00e9rcukorszint (glik\u00e9mia) leesik.<\/strong> Egy csokiszelet vagy m\u00e1s finoms\u00e1g egy ideig kiel\u00e9g\u00edtheti a s\u00f3v\u00e1rg\u00e1st, \u00e9s a cukorszint gyorsan megemelkedik, de r\u00f6vid id\u0151n bel\u00fcl ism\u00e9t leeshet. Ez egy \u00f6rd\u00f6gi k\u00f6rt ind\u00edt el. Egy <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/gabonak-es-gabonapelyhek\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">komplex sz\u00e9nhidr\u00e1tot<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/a-feherje-funkcioi-a-testben-javasolt-mennyisege-forrasai-es-hianyanak-tunetei\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">feh\u00e9rj\u00e9t<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/olajok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zs\u00edrt<\/a> \u00e9s <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/rostok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rostot<\/a> tartalmaz\u00f3 teljes \u00e9rt\u00e9k\u0171 \u00e9tkez\u00e9s&nbsp;j\u00f3t tehet, de a glutamin is seg\u00edthet.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Tal\u00e1n elgondolkodt\u00e1l azon, hogyan is m\u0171k\u00f6dik ez? R\u00f6gt\u00f6n r\u00e1t\u00e9r\u00fcnk a l\u00e9nyegre, mert ennek az anyagnak a p\u00f3tl\u00e1sa hozz\u00e1j\u00e1rulhat a stabilabb v\u00e9rcukorszinthez, ami a <strong>vizsg\u00e1latok szerint a jobb \u00e9tv\u00e1gykontrollal<\/strong> <strong>is \u00f6sszef\u00fcgg.<\/strong> Ennek eredm\u00e9nyek\u00e9ppen a glutamin alkalmaz\u00e1s\u00e1t a cukorbetegs\u00e9get t\u00e1mogat\u00f3 \u00e9s az elh\u00edz\u00e1s kezel\u00e9si lehet\u0151s\u00e9gek\u00e9nt is vizsg\u00e1lj\u00e1k. Ha komolyabban vessz\u00fck az \u00e9dess\u00e9g ut\u00e1ni s\u00f3v\u00e1rg\u00e1st megk\u00f6nny\u00edtheti a <strong>fogy\u00e1st \u00e9s az eg\u00e9szs\u00e9ges tests\u00faly fenntart\u00e1s\u00e1t is.<\/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>Ha nem tudod lek\u00fczdeni az \u00e9dess\u00e9g ut\u00e1ni v\u00e1gyad, \u00e9s k\u00edv\u00e1ncsi vagy, mi seg\u00edthet, cikk\u00fcnkb\u0151l megtudhatod az alapvet\u0151 inf\u00f3kat <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-cselezhetjuk-ki-az-edesseg-utani-vagyunkat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 m\u00f3d, hogyan k\u00fcdj\u00fck le a cukor ut\u00e1ni s\u00f3v\u00e1rg\u00e1st.<\/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=\"brain-function\">7. Agym\u0171k\u00f6d\u00e9s<\/h3>\n\n\n\n<p>A glutamin az agyban \u00e9s az eg\u00e9sz idegrendszerben is m\u0171k\u00f6dik. Els\u0151sorban a glutam\u00e1t prekurzora, amely a f\u0151 ingerl\u0151 neurotranszmitter. \u00cdgy r\u00e9szt vesz a <strong>gondolkod\u00e1s, a tanul\u00e1s, a mem\u00f3ria, a hangulat \u00e9s az \u00e9tv\u00e1gy<\/strong> szab\u00e1lyoz\u00e1s\u00e1ban. A szervezet azonban a <a href=\"https:\/\/gymbeam.hu\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\"GABA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a> neurotranszmitter el\u0151\u00e1ll\u00edt\u00e1s\u00e1ra is k\u00e9pes, amely viszont a<strong> nyugalom, a relax\u00e1ci\u00f3 \u00e9s az alv\u00e1s<\/strong> \u00e9rz\u00e9s\u00e9t v\u00e1ltja ki. A pszich\u00e9nk \u00e9s a mindennapi tev\u00e9kenys\u00e9g\u00fcnk szempontj\u00e1b\u00f3l nagyon fontos, hogy ezek az anyagok egyens\u00falyban legyenek, \u00e9s a megfelel\u0151 mennyis\u00e9g\u0171 glutamin hozz\u00e1j\u00e1rul ehhez. <span style=\"color: #ff6600\">[29-30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az agym\u0171k\u00f6d\u00e9st t\u00e1mogat\u00f3 anyagokat nootropikumoknak nevezik. Ha t\u00f6bbet szeretn\u00e9l megtudni r\u00f3luk, olvasd el a <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/nootropikumok-az-agyi-es-a-memoria-funkciok-javitasara-amelyeket-ismerned-kell\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Nootropikumok: Melyek a legjobb t\u00edpusai a koncentr\u00e1ci\u00f3 \u00e9s a mem\u00f3ria jav\u00edt\u00e1s\u00e1ra? <\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/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.cz\/blog\/wp-content\/uploads\/2023\/09\/MG_5239-1124x749.jpeg\" alt=\"A glutamin \u00e9s az agym\u0171k\u00f6d\u00e9s\" class=\"wp-image-495029\" title=\"A glutamin \u00e9s az agym\u0171k\u00f6d\u00e9s\" 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. A glutamin egy\u00e9b lehets\u00e9ges hat\u00e1sai<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Eg\u00e9szs\u00e9g\u00fcgyi felhaszn\u00e1l\u00e1s:<\/strong> a glutamin hat\u00e1sait jelenleg sz\u00e1mos m\u00e1s ter\u00fcleten is vizsg\u00e1lj\u00e1k. Az immunrendszerre gyakorolt hat\u00e1sa miatt m\u00e1r alkalmazz\u00e1k az eg\u00e9szs\u00e9g\u00fcgyben, a sebgy\u00f3gyul\u00e1s el\u0151seg\u00edt\u00e9s\u00e9re, kritikus \u00e1llapot\u00fa betegekn\u00e9l \u00e9s m\u0171t\u00e9tek ut\u00e1ni kezel\u00e9sben. <span style=\"color: #ff6600\">[24]<\/span><\/li>\n\n\n\n<li><strong>A ment\u00e1lis eg\u00e9szs\u00e9gre gyakorolt hat\u00e1s:<\/strong> folyamatban van a glutamin ment\u00e1lis eg\u00e9szs\u00e9gre gyakorolt hat\u00e1s\u00e1nak kutat\u00e1sa, k\u00fcl\u00f6n\u00f6sen a szorong\u00e1s \u00e9s a depresszi\u00f3 eset\u00e9ben. <span style=\"color: #ff6600\">[30]<\/span><\/li>\n\n\n\n<li><strong>Antioxid\u00e1ns hat\u00e1s:<\/strong> a glutamin a szervezetben antioxid\u00e1ns glutationt k\u00e9pez, amely seg\u00edt megv\u00e9deni a sejteket az oxidat\u00edv stresszt\u0151l. Ez nagyobb m\u00e9rt\u00e9kben fordul el\u0151 meger\u0151ltet\u0151 edz\u00e9s sor\u00e1n. Ez\u00e9rt jelenleg is kutatj\u00e1k a glutamin-p\u00f3tl\u00e1s hat\u00e1s\u00e1t a sportol\u00f3k szervezet\u00e9nek antioxid\u00e1ns aktivit\u00e1s\u00e1ra.<span style=\"color: #ff6600\"> [32]<\/span><\/li>\n\n\n\n<li><strong>N\u00f6veked\u00e9si hormon:<\/strong> a glutamin hat\u00e1sa a n\u00f6veked\u00e9si hormon termel\u00e9s\u00e9re, amely befoly\u00e1solja az izomn\u00f6veked\u00e9st \u00e9s sz\u00e1mos m\u00e1s testi folyamatot, szint\u00e9n folyamatos kutat\u00e1s t\u00e1rgy\u00e1t k\u00e9pezi. <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\">\u00c9rdemes glutamint szedni a hat\u00e9konyabb fogy\u00e1s rem\u00e9ny\u00e9ben?<\/h3>\n\n\n\n<p>Ha fogyni pr\u00f3b\u00e1lsz, \u00e9s szeretn\u00e9d biztos\u00edtani, hogy az izmaid v\u00e9delm\u00e9hez sz\u00fcks\u00e9ges \u00f6sszes esszenci\u00e1lis aminosavhoz hozz\u00e1juss, a glutamin seg\u00edthet. Tal\u00e1n m\u00e9g az is j\u00f3l j\u00f6n, hogy megf\u00e9kezi az \u00e9dess\u00e9g ut\u00e1ni s\u00f3v\u00e1rg\u00e1st, amellyel sokan k\u00fczdenek, nem csak a fogy\u00f3k\u00fara alatt. <\/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=\"Milyen_elelmiszerek_tartalmaznak_glutamint\"><\/span>Milyen \u00e9lelmiszerek tartalmaznak glutamint?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A glutamin nem ritka az \u00e9trend\u00fcnkben. <strong>Megtal\u00e1lhat\u00f3 a k\u00f6z\u00f6ns\u00e9ges \u00e9lelmiszerekben, p\u00e9ld\u00e1ul a h\u00fasokban<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/tonhal-sos-leben-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>halakban<\/strong><\/a><strong>,<\/strong> <strong>toj\u00e1sban vagy a tejben<\/strong>. De megtal\u00e1lhat\u00f3 az <a href=\"https:\/\/gymbeam.hu\/l-glutamin-gymbeam.html\" target=\"_blank\" aria-label=\"egy \u00f6sszetev\u0151b\u0151l \u00e1ll\u00f3 (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">egy \u00f6sszetev\u0151b\u0151l \u00e1ll\u00f3<\/a> vagy komplex <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/proami-no-390-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminosav-kieg\u00e9sz\u00edt\u0151kben<\/a> is. <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\"><p style=\"text-align: center\">\u00c9lelmiszer 100 g<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Glutamin mennyis\u00e9ge (g)<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Marhah\u00fas<\/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 class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tofu<\/a> (sz\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\">Toj\u00e1s<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.559<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kukorica<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.406<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rizs<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.301<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tej<\/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=\"A_glutaminhiany_okai_a_szervezetben\"><\/span>A glutaminhi\u00e1ny okai a szervezetben<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Alapesetben a szervezet saj\u00e1t glutamintermel\u00e9se elegend\u0151 ahhoz, hogy fedezze a saj\u00e1t glutaminsz\u00fcks\u00e9glet\u00e9t. De minden megv\u00e1ltozik, amikor a szervezet stresszes k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt tal\u00e1lja mag\u00e1t, amikor a glutaminsz\u00fcks\u00e9glet hirtelen megn\u0151.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A glutaminhi\u00e1ny leggyakoribb okai a<strong> s\u00e9r\u00fcl\u00e9sek, a m\u0171t\u00e9t ut\u00e1ni \u00e9s szeptikus \u00e1llapotok, \u00e9g\u00e9si s\u00e9r\u00fcl\u00e9sek, fert\u0151z\u00e9sek, alult\u00e1pl\u00e1lts\u00e1g \u00e9s meger\u0151ltet\u0151 sporttev\u00e9kenys\u00e9gek.<\/strong> <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>A s\u00falyos fizikai traum\u00e1t \u00e1t\u00e9lt emberekn\u00e9l gyakori a b\u00e9lfal fokozott \u00e1tereszt\u0151k\u00e9pess\u00e9ge (sziv\u00e1rg\u00f3 b\u00e9l), ami szint\u00e9n glutaminvesztes\u00e9ghez vezethet. <span style=\"color: #ff6600\">[8]<\/span><\/li>\n\n\n\n<li>A glutamin els\u0151sorban az izmokban termel\u0151dik. M\u00e9g a hosszan tart\u00f3 betegs\u00e9g vagy az id\u0151sekn\u00e9l bek\u00f6vetkez\u0151 izomveszt\u00e9s is vezethet alacsony glutaminszint\u00e9zis\u00e9hez. <span style=\"color: #ff6600\">[9]<\/span><\/li>\n\n\n\n<li>Vizsg\u00e1latokban is kimutattak glutaminhi\u00e1nyt olyan emberekn\u00e9l, akik kih\u00edv\u00e1st jelent\u0151 edz\u00e9sprogramon estek \u00e1t. Ez\u00e9rt az <strong>alacsony glutaminszintet gyakran a t\u00faledz\u00e9s t\u00fcnet\u00e9nek tekintik.<\/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.cz\/blog\/wp-content\/uploads\/2023\/09\/iStock-1309541926-1124x749.jpg\" alt=\"A glutaminhi\u00e1ny okai\" class=\"wp-image-495047\" title=\"A glutaminhi\u00e1ny okai\" 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\">A glutaminhi\u00e1ny okai<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Javasolt_glutaminadag\"><\/span>Javasolt glutaminadag<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Az L-glutaminp\u00f3tl\u00e1s \u00e1ltal\u00e1ban <strong>napi 5 g vagy nagyobb<\/strong> adagban aj\u00e1nlott. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>A napi mennyis\u00e9get el lehet osztani 2-3 adagra. <\/li>\n\n\n\n<li>Eg\u00e9szs\u00e9ges emberekn\u00e9l nem \u00e9szleltek k\u00e1ros t\u00fcneteket m\u00e9g akkor sem, ha a glutamint <strong>20-30 g<\/strong> (legfeljebb 0,65 g\/tests\u00falykilogramm) mennyis\u00e9gben, kisebb adagokra osztva, n\u00e9h\u00e1ny \u00f3ra k\u00fcl\u00f6nbs\u00e9ggel vett\u00e9k be. <span style=\"color: #ff6600\">[12] <\/span><\/li>\n\n\n\n<li>A t\u00fal magas amm\u00f3niaszint kialakul\u00e1s\u00e1nak vesz\u00e9lye miatt nem aj\u00e1nlott t\u00f3l nagy adagokat fogyasztani. A legalacsonyabb d\u00f3zis, ami m\u00e1r magasabb amm\u00f3niaszintet eredm\u00e9nyezett, 0,75 g\/tests\u00falykilogramm volt, azaz k\u00f6r\u00fclbel\u00fcl 51 g egy 68 kg-os szem\u00e9ly eset\u00e9ben. <span style=\"color: #ff6600\">[11]<\/span><\/li>\n\n\n\n<li>Az <strong>L-glutamint<\/strong> <a href=\"https:\/\/gymbeam.hu\/l-glutamin-tabs-gymbeam.html\" target=\"_blank\" aria-label=\"tabletta (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tabletta<\/a> form\u00e1j\u00e1ban, amelyet csak v\u00edzzel kell meginni, vagy <a href=\"https:\/\/gymbeam.hu\/l-glutamin-gymbeam.html\" target=\"_blank\" aria-label=\"old\u00f3d\u00f3 por (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">old\u00f3d\u00f3 por<\/a> form\u00e1j\u00e1ban is be lehet juttatni. A <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/glutamin-peptid-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">glutamin peptidek<\/a> is hat\u00e9konyak, amelyek m\u00e9g gyorsabban felsz\u00edv\u00f3dnak \u00e9s em\u00e9szt\u0151dnek, mint az L-glutamin.<\/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.cz\/blog\/wp-content\/uploads\/2023\/09\/File_000-1124x749.jpeg\" alt=\"Hogyan kell szedni a glutamint?\" class=\"wp-image-495063\" title=\"Hogyan kell szedni a glutamint?\" 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=\"Mikor_szedjunk_glutamint_es_mivel_kombinaljuk\"><\/span>Mikor szedj\u00fcnk glutamint \u00e9s mivel kombin\u00e1ljuk?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nem sz\u00fcks\u00e9ges a glutamint a nap egy meghat\u00e1rozott id\u0151pontj\u00e1ban bevenni, de a rendszeress\u00e9g fontos.<\/li>\n\n\n\n<li>Ha sportolsz, akkor ide\u00e1lis, ha <strong>edz\u00e9s ut\u00e1n<\/strong> fogyasztod, mivel ilyenkor cs\u00f6kkenhet az izmok glutaminszintje. <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/feherje-koncentratumok\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tejsav\u00f3feh\u00e9rj\u00e9vel<\/a> kombin\u00e1lva p\u00e9ld\u00e1ul hat\u00e9kony ital lesz a helyre\u00e1ll\u00edt\u00e1shoz.<\/li>\n\n\n\n<li>De<strong> hozz\u00e1adhatod a<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/bcaa-instant-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>BCAA<\/strong><\/a> italodhoz is, amit edz\u00e9s k\u00f6zben iszol. \u00cdgy egy \u00f6sszetettebb aminosav-italt kapsz.<\/li>\n\n\n\n<li>A glutamint gyakran <strong>keverik<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>kreatinnal<\/strong><\/a>, amelyet \u00e1ltal\u00e1ban edz\u00e9s el\u0151tt vagy ut\u00e1n szednek. A kreatin seg\u00edt helyre\u00e1ll\u00edtani azt a sejtenergi\u00e1t, amit az izmok a m\u0171k\u00f6d\u00e9s\u00fckh\u00f6z haszn\u00e1lnak, \u00e9s ha glutaminnal eg\u00e9sz\u00edtj\u00fck ki, t\u00e1mogatja az optim\u00e1lis szint fenntart\u00e1s\u00e1t a szervezetben. <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=\"A_glutamin_mellekhatasai\"><\/span>A glutamin mell\u00e9khat\u00e1sai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A glutamin egy alapvet\u0151en <strong>biztons\u00e1gos anyag<\/strong>. Eg\u00e9szs\u00e9ges \u00e1llapotban nem kell agg\u00f3dnod a mell\u00e9khat\u00e1sok miatt, ha betartod az aj\u00e1nlott adagot. Ez egy term\u00e9szetes anyag, amelyet \u00e1ltal\u00e1ban a t\u00e1pl\u00e1lkoz\u00e1ssal juttatunk a szervezetbe. <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>Ha valaki allergi\u00e1s a glutaminra vagy t\u00faladagolja, fejf\u00e1j\u00e1s, puffad\u00e1s, h\u00e1nyinger \u00e9s egy\u00e9b em\u00e9szt\u00e9si probl\u00e9m\u00e1k jelentkezhetnek. Az em\u00e9szt\u00e9si probl\u00e9m\u00e1k elker\u00fclhet\u0151k, ha <strong>a glutamint nem \u00e9hgyomorra fogyasztjuk.<\/strong> Az \u00edzes\u00edtetlen port keverheted zabk\u00e1s\u00e1ba, joghurtba vagy turmixba. <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\">Kiknek nem aj\u00e1nlott a glutaminfogyaszt\u00e1s?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aki vese- vagy m\u00e1jbetegs\u00e9ggel k\u00fczd, konzult\u00e1ljon orvos\u00e1val, hogy szedhet-e glutamint. <\/li>\n\n\n\n<li>Nem aj\u00e1nlott a monon\u00e1trium-glutam\u00e1tra (MSG) fokozottan \u00e9rz\u00e9kenyek sz\u00e1m\u00e1ra. <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=\"Mire_erdemes_emlekezni\"><\/span>Mire \u00e9rdemes eml\u00e9kezni?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A glutamin egy sz\u00e1mos olyan hat\u00e1ssal rendelkez\u0151 kieg\u00e9sz\u00edt\u0151, amelyet nem csak a sportol\u00f3k fognak \u00e9rt\u00e9kelni. R\u00e9szt vesz az <strong>izomt\u00f6meg\u00e9p\u00edt\u00e9s\u00e9ben, a regener\u00e1ci\u00f3ban, az immunrendszer m\u0171k\u00f6d\u00e9s\u00e9ben \u00e9s a b\u00e9lny\u00e1lkah\u00e1rtya \u00e9ps\u00e9g\u00e9nek fenntart\u00e1s\u00e1ban.<\/strong> De az \u00e9dess\u00e9g ir\u00e1nti s\u00f3v\u00e1rg\u00e1s szab\u00e1lyoz\u00e1s\u00e1ban vagy az agym\u0171k\u00f6d\u00e9s t\u00e1mogat\u00e1s\u00e1ban is hasznos lehet. B\u00e1r a szervezet k\u00e9pes saj\u00e1t maga is el\u0151\u00e1ll\u00edtani, egyes esetekben, p\u00e9ld\u00e1ul egy kem\u00e9ny edz\u00e9s ut\u00e1n, nem biztos, hogy elegend\u0151 ez a mennyis\u00e9g. Ilyenkor j\u00f3l j\u00f6het valamilyen L-glutamint tartalmaz\u00f3 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151, hogy seg\u00edtsen fenntartani az anyag optim\u00e1lis mennyis\u00e9g\u00e9t a szervezetben.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tanult\u00e1l valami \u00fajat \u00e9s \u00e9rdekeset ebb\u0151l a cikkb\u0151l? K\u00e9rj\u00fck, oszd meg az ismer\u0151seiddel.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAminosavak\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/glutamine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGlutamin\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 glutamin egy esszenci\u00e1lis aminosav, amelyet sok sportol\u00f3 haszn\u00e1l kieg\u00e9sz\u00edt\u0151k form\u00e1j\u00e1ban. Szerepet j\u00e1tszik az izomn\u00f6veked\u00e9sben \u00e9s az edz\u00e9s ut\u00e1ni regener\u00e1ci\u00f3ban, valamint hat\u00e1ssal van az em\u00e9szt\u00e9sre \u00e9s az immunrendszerre is. Ez a cikk a glutamin egy\u00e9b meglep\u0151 hat\u00e1sait t\u00e1rja fel, \u00e9s tan\u00e1csokat ad az aj\u00e1nlott fogyaszt\u00e1sra vonatkoz\u00f3an is. <\/p>\n","protected":false},"author":129,"featured_media":0,"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":[6216,7626,7212,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-499554","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-taplalek-kiegeszitok","7":"tag-aminosav","8":"tag-egeszseg","9":"tag-regeneracio","10":"tag-taplalekkiegeszitok","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glutamin: Milyen hat\u00e1ssal van az izomn\u00f6veked\u00e9sre, az em\u00e9szt\u00e9sre vagy az immunrendszerre, \u00e9s hogyan kell p\u00f3tolni? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi az a glutamin, milyen hat\u00e1sai vannak, hogyan \u00e9s mikor kell szedni? A glutamin aj\u00e1nlott fogyaszt\u00e1sa, \u00e9lelmiszerforr\u00e1sok, az izomn\u00f6veked\u00e9sre, a regener\u00e1l\u00f3d\u00e1sra \u00e9s az immunrendszerre gyakorolt hat\u00e1sa.\" \/>\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-glutamin-nelkulozhetetlen-a-sportolok-szamara\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Glutamin: Milyen hat\u00e1ssal van az izomn\u00f6veked\u00e9sre, az em\u00e9szt\u00e9sre vagy az immunrendszerre, \u00e9s hogyan kell p\u00f3tolni? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Mi az a glutamin, milyen hat\u00e1sai vannak, hogyan \u00e9s mikor kell szedni? A glutamin aj\u00e1nlott fogyaszt\u00e1sa, \u00e9lelmiszerforr\u00e1sok, az izomn\u00f6veked\u00e9sre, a regener\u00e1l\u00f3d\u00e1sra \u00e9s az immunrendszerre gyakorolt hat\u00e1sa.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-09-29T13:40:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-28T10:29:21+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/Glutamin-FB--1124x588.png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Glutamin: Milyen hat\u00e1ssal van az izomn\u00f6veked\u00e9sre, az em\u00e9szt\u00e9sre vagy az immunrendszerre, \u00e9s hogyan kell p\u00f3tolni?\",\"datePublished\":\"2023-09-29T13:40:05+00:00\",\"dateModified\":\"2024-05-28T10:29:21+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/\"},\"wordCount\":4133,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg\",\"keywords\":[\"aminosav\",\"eg\u00e9szs\u00e9g\",\"regener\u00e1ci\u00f3\",\"t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"articleSection\":[\"T\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151k\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/\",\"url\":\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/\",\"name\":\"Glutamin: Milyen hat\u00e1ssal van az izomn\u00f6veked\u00e9sre, az em\u00e9szt\u00e9sre vagy az immunrendszerre, \u00e9s hogyan kell p\u00f3tolni? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.hu\/blog\/a-glutamin-nelkulozhetetlen-a-sportolok-szamara\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/09\/IMG-20220311-WA0013.jpg\",\"datePublished\":\"2023-09-29T13:40:05+00:00\",\"dateModified\":\"2024-05-28T10:29:21+00:00\",\"description\":\"Mi az a glutamin, milyen hat\u00e1sai vannak, hogyan \u00e9s mikor kell szedni? 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