{"id":509458,"date":"2023-11-13T10:00:00","date_gmt":"2023-11-13T09:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=509458"},"modified":"2023-11-20T10:22:37","modified_gmt":"2023-11-20T09:22:37","slug":"beta-alanin-a-jeho-vyuziti-ve-sportu","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/beta-alanin-a-jeho-vyuziti-ve-sportu\/","title":{"rendered":"Beta-alanin zlep\u0161\u00ed sportovn\u00ed v\u00fdkon. Jak ho u\u017e\u00edvat a vyhnout se mraven\u010den\u00ed?"},"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.cz\/blog\/beta-alanin-a-jeho-vyuziti-ve-sportu\/#Co_je_beta-alanin\" title=\"Co je beta-alanin?\">Co je beta-alanin?<\/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.cz\/blog\/beta-alanin-a-jeho-vyuziti-ve-sportu\/#Jak_funguje_beta-alanin\" title=\"Jak funguje beta-alanin?&nbsp;\">Jak funguje beta-alanin?&nbsp;<\/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.cz\/blog\/beta-alanin-a-jeho-vyuziti-ve-sportu\/#Jake_ucinky_ma_beta-alanin\" title=\"Jak\u00e9 \u00fa\u010dinky m\u00e1 beta-alanin?\">Jak\u00e9 \u00fa\u010dinky m\u00e1 beta-alanin?<\/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.cz\/blog\/beta-alanin-a-jeho-vyuziti-ve-sportu\/#Jak_uzivat_beta-alanin\" title=\"Jak u\u017e\u00edvat beta-alanin?&nbsp;\">Jak u\u017e\u00edvat beta-alanin?&nbsp;<\/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.cz\/blog\/beta-alanin-a-jeho-vyuziti-ve-sportu\/#Vedlejsi_ucinky_beta-alaninu\" title=\"Vedlej\u0161\u00ed \u00fa\u010dinky beta-alaninu\">Vedlej\u0161\u00ed \u00fa\u010dinky beta-alaninu<\/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.cz\/blog\/beta-alanin-a-jeho-vyuziti-ve-sportu\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zaj\u00edm\u00e1 v\u00e1s, kter\u00fd dopln\u011bk m\u016f\u017ee pomoci na tr\u00e9ninku zvl\u00e1dnout v\u011bt\u0161\u00ed po\u010det opakov\u00e1n\u00ed a celkov\u011b tr\u00e9novat d\u00e9le ve vy\u0161\u0161\u00ed intenzit\u011b? V tom p\u0159\u00edpad\u011b jste tady spr\u00e1vn\u011b. Dne\u0161n\u00ed \u010dl\u00e1nek prozrad\u00ed<strong> v\u0161e, co byste m\u011bli v\u011bd\u011bt o beta-alaninu.<\/strong> Tento obl\u00edben\u00fd suplement je d\u00edky sv\u00fdm vlastnostem \u010dasto sou\u010d\u00e1st\u00ed komplexn\u00edch p\u0159edtr\u00e9ninkovek, ale i s\u00e1m o sob\u011b nab\u00edz\u00ed celou \u0159adu v\u00fdhod pro silov\u00e9 i vytrvalostn\u00ed sportovce.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud jste si n\u011bkdy dali <strong>pre-workout<\/strong> a najednou c\u00edtili <strong>mraven\u010den\u00ed <\/strong>po cel\u00e9m t\u011ble, mo\u017en\u00e1 jste se lekli, \u017ee to je n\u011bjak\u00e1 alergick\u00e1 reakce. Byl to ale doprovodn\u00fd a ne\u0161kodn\u00fd projev beta-alaninu. Pro n\u011bkoho je to nep\u0159\u00edjemn\u00e9, jin\u00e9ho to zase nabud\u00ed na tr\u00e9nink. S\u00e1m o sob\u011b v\u0161ak beta-alanin nen\u00ed stimulantem.&nbsp;&nbsp;<strong><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku se do\u010dtete o vlivu beta-alaninu na tyto oblasti:<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"#oddaleni-svalove-unavy\" style=\"border-radius:0px\">Odd\u00e1len\u00ed svalov\u00e9 \u00fanavy<\/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=\"#sportovni-vykon\" style=\"border-radius:0px\">Sportovn\u00ed 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=\"#antioxidacni-ucinky\" style=\"border-radius:0px\">Antioxida\u010dn\u00ed \u00fa\u010dinky<\/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=\"#zdravi\" style=\"border-radius:0px\">Zdrav\u00ed<\/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_beta-alanin\"><\/span>Co je beta-alanin?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/beta-alanin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Beta-alanin<\/a> pat\u0159\u00ed mezi neesenci\u00e1ln\u00ed <a href=\"https:\/\/gymbeam.cz\/aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyseliny<\/a>. Nemus\u00edme ho tedy nutn\u011b p\u0159ij\u00edmat stravou n arozd\u00edl od esenci\u00e1ln\u00edch aminokyselin. M\u00e1 v\u0161ak pro n\u00e1s \u0159adu v\u00fdhod. Samotn\u00e1 synt\u00e9za prob\u00edh\u00e1 v j\u00e1trech a z\u00e1rove\u0148 ho p\u0159ij\u00edm\u00e1me prost\u0159ednictv\u00edm stravy, nap\u0159\u00edklad z masa nebo <a href=\"https:\/\/gymbeam.cz\/ryby\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ryb<\/a>. Na rozd\u00edl od ostatn\u00edch aminokyselin se z n\u011bj v t\u011ble netvo\u0159\u00ed b\u00edlkoviny. Po spojen\u00ed s histidinem <strong>z beta-alaninu vznik\u00e1 <\/strong><a href=\"https:\/\/gymbeam.cz\/l-karnosin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>karnosin<\/strong><\/a><strong>, kter\u00fd se pod\u00edl\u00ed na udr\u017een\u00ed acidobazick\u00e9 rovnov\u00e1hy<\/strong> na\u0161eho t\u011bla. To je stav, kdy m\u00e1me v organismu spr\u00e1vnou m\u00edru koncentrace kyselin a z\u00e1sad, kter\u00e1 je zn\u00e1m\u00e1 i jako pH. Dok\u00e1\u017ee tak sni\u017eovat m\u00edru zakyselen\u00ed sval\u016f t\u00edm, \u017ee na sebe navazuje vod\u00edkov\u00e9 ionty H<sup> + <\/sup>, kter\u00e9 vznikaj\u00ed spolu s kyselinou ml\u00e9\u010dnou b\u011bhem intenzivn\u00ed sportovn\u00ed aktivity. Bez dostate\u010dn\u00e9ho mno\u017estv\u00ed beta-alaninu by nebylo mo\u017en\u00e9, aby karnosin vznikal. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jakou funkci v t\u011ble maj\u00ed ostatn\u00ed aminokyseliny, v\u0161e se dozv\u00edte z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/aminokyseliny-deleni-funkce-v-tele-vliv-na-sportovni-vykon-a-nejlepsi-zdroje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Aminokyseliny: D\u011blen\u00ed, funkce v t\u011ble, vliv na sportovn\u00ed v\u00fdkon a nejlep\u0161\u00ed zdroje.<\/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\/11\/rs_marko_micovic_112022_37-1124x750.jpeg\" alt=\"Jak\u00fd \u00fa\u010dinek m\u00e1 beta-alanin?\" class=\"wp-image-509492\" title=\"Jak\u00fd \u00fa\u010dinek m\u00e1 beta-alanin?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/rs_marko_micovic_112022_37-2048x1366.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=\"Jak_funguje_beta-alanin\"><\/span>Jak funguje beta-alanin?&nbsp;<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Funkce <a href=\"https:\/\/gymbeam.cz\/beta-alanin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beta-alaninu<\/a> je zalo\u017een\u00e1 zejm\u00e9na na tom, \u017ee z n\u011bj vznik\u00e1 proteinov\u00fd pufr karnosin. Ten se pak ukl\u00e1d\u00e1 v mozku, tr\u00e1vic\u00edm traktu, srdci a svalech. Karnosin se star\u00e1 zejm\u00e9na o udr\u017eov\u00e1n\u00ed acidobazick\u00e9 rovnov\u00e1hy neboli pH v t\u011bchto org\u00e1nech.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejprozkouman\u011bj\u0161\u00ed jsou v\u0161ak jeho \u00fa\u010dinky ve svalov\u00e9 tk\u00e1ni, kterou pom\u00e1h\u00e1 chr\u00e1nit p\u0159ed p\u0159ekyselen\u00edm. Stoj\u00ed za t\u00edm jeho<strong> schopnost na sebe v\u00e1zat vod\u00edkov\u00e9 ionty H<sup>+<\/sup>, kter\u00e9 vznikaj\u00ed spolu s kyselinou ml\u00e9\u010dnou (lakt\u00e1t)<\/strong> p\u0159i vysoce intenzivn\u00edm v\u00fdkonu. Kdy\u017e pak p\u0159i sportu karnosin nest\u00edh\u00e1 odbour\u00e1vat vod\u00edkov\u00e9 ionty H<sup> +<\/sup>, m\u016f\u017eeme c\u00edtit v\u011bt\u0161\u00ed p\u00e1len\u00ed sval\u016f a tak\u00e9 n\u00e1hlou \u00fanavu. Pak n\u00e1m nezb\u00fdv\u00e1 ne\u017e zpomalit nebo \u00fapln\u011b zastavit. Kdy\u017e m\u00e1me naopak karnosinu dostatek, m\u016f\u017ee se to projevit odd\u00e1len\u00edm svalov\u00e9 \u00fanavy, <strong>lep\u0161\u00edm zvl\u00e1d\u00e1n\u00edm n\u00e1ro\u010dn\u00e9ho tr\u00e9ninku <\/strong>a<strong> prodlou\u017een\u00edm sportovn\u00edho v\u00fdkonu.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dostate\u010dn\u00e1 hladina t\u00e9to l\u00e1tky je tak jedn\u00edm z limitn\u00edch faktor\u016f vysoce intenzivn\u00ed aktivity.<\/strong> Beta-alaninu m\u00e1me v t\u011ble na rozd\u00edl od histidinu relativn\u011b mal\u00e9 z\u00e1soby. Pro dostate\u010dnou tvorbu karnosinu je tak dostupnost beta-alaninu ze stravy a dopl\u0148k\u016f zcela z\u00e1sadn\u00ed. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3425,29712,52225,80128,108703\" ><\/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=\"Jake_ucinky_ma_beta-alanin\"><\/span>Jak\u00e9 \u00fa\u010dinky m\u00e1 beta-alanin?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oddaleni-svalove-unavy\">1. Odd\u00e1len\u00ed svalov\u00e9 \u00fanavy<\/h3>\n\n\n\n<p>Kdy\u017e sportujeme ve vysok\u00e9 intenzit\u011b, na\u0161e svaly se d\u0159\u00edv nebo pozd\u011bji unav\u00ed. Najednou ztrat\u00edme drive a s\u00edlu ud\u011blat dal\u0161\u00ed opakov\u00e1n\u00ed nebo vyrazit tryskov\u00fdm sprintem za bal\u00f3nem nebo pukem. <strong>Za svalovou \u00fanavou stoj\u00ed z velk\u00e9 \u010d\u00e1sti hromad\u011bn\u00ed metabolit\u016f, jako je kyselina ml\u00e9\u010dn\u00e1 spole\u010dn\u011b s vod\u00edkov\u00fdmi ionty H<sup>+<\/sup>. <\/strong>Tyto l\u00e1tky pak mohou naru\u0161it pr\u016fb\u011bh svalov\u00e9 kontrakce, produkci s\u00edly a celkovou funkci sval\u016f. Ve v\u00fdsledku u\u017e nezvl\u00e1d\u00e1me prov\u00e9st dal\u0161\u00ed kvalitn\u00ed opakov\u00e1n\u00ed cviku nebo p\u0159i b\u011bhu zpomal\u00edme. Tento negativn\u00ed efekt poc\u00edt\u00edme nejv\u00edce p\u0159i tr\u00e9ninku ve vysok\u00e9 intenzit\u011b, jako je nap\u0159\u00edklad HIIT, sprint nebo crossfitov\u00e9 WOD (Workout Of the Day). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e v\u0161ak budeme m\u00edt ve svalech k dispozici dostatek karnosinu, m\u016f\u017ee svalov\u00e1 \u00fanava p\u0159ij\u00edt o n\u011bco pozd\u011bji. Karnosin toti\u017e<strong> vychyt\u00e1v\u00e1 vod\u00edkov\u00e9 ionty,<\/strong> d\u00edky \u010demu\u017e sn\u00ed\u017e\u00ed p\u0159ekyselen\u00ed sval\u016f. Ty pak mohou d\u00e1l efektivn\u011b plnit svou funkci, co\u017e se <strong>projev\u00ed na odd\u00e1len\u00ed \u00fanavy a udr\u017een\u00ed intenzity cvi\u010den\u00ed.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A jak zv\u00fd\u0161it tvorbu karnosinu?<\/strong> V tomto ohledu je efektivn\u00ed zv\u00fd\u0161en\u00ed p\u0159\u00edjmu beta-alaninu, kter\u00fd se pak spoj\u00ed s histidinem a z nich vznikne karnosin. <strong>Suplementace beta-alaninu vedla podle v\u00fdsledk\u016f studi\u00ed v pr\u016fm\u011bru k 64% zv\u00fd\u0161en\u00ed hladiny karnosinu.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/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\">Beta-alanin m\u016f\u017ee prodlou\u017eit sportovn\u00ed v\u00fdkon<strong><\/strong><\/h4>\n\n\n\n<p>Ve studi\u00edch na sportovc\u00edch se zkoumalo, zda beta-alanin dok\u00e1\u017ee prodlou\u017eit \u010das k vy\u010derp\u00e1n\u00ed (Time To Exhaustion, TTE). V tomto ohledu m\u011bl <strong>nejv\u011bt\u0161\u00ed efekt u v\u00fdkonu trvaj\u00edc\u00edch do 270 sekund, <\/strong>a to zejm\u00e9na v jejich kone\u010dn\u00e9 f\u00e1zi, co\u017e je z\u00e1sadn\u00ed t\u0159eba na b\u011b\u017eeck\u00fdch nebo cyklistick\u00fdch z\u00e1vodech.<\/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>Suplementace beta-alaninem po dobu 4 t\u00fddn\u016f vedla k <strong>prodlou\u017een\u00ed v\u00fdkonu na cyklotrena\u017e\u00e9ru o 13 %.<\/strong> Po 10 t\u00fddnech o dal\u0161\u00ed 3,2 %. Prodlou\u017een\u00ed v\u00fdkonu v t\u00e9to studii korelovalo se zv\u00fd\u0161en\u00edm z\u00e1sob karnosinu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/li>\n\n\n\n<li>Pozitivn\u00ed \u00fa\u010dinky na odd\u00e1len\u00ed \u00fanavy byly prok\u00e1z\u00e1ny tak\u00e9 u \u00fa\u010dastn\u00edk\u016f, kte\u0159\u00ed m\u011bli za \u00fakol ujet 2000 m na <a href=\"https:\/\/gymbeam.cz\/veslovaci-trenazer-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veslovac\u00edm trena\u017e\u00e9ru<\/a>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00edm dopl\u0148kem, kter\u00fd v\u00e1m m\u016f\u017ee pomoci odd\u00e1lit \u00fanavu b\u011bhem tr\u00e9ninku, jsou BCAA. V\u00edce se o nich dozv\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/bcaa-a-jejich-ucinky-na-telo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA: Jak\u00fd maj\u00ed vliv na r\u016fst sval\u016f, sportovn\u00ed v\u00fdkon a jak je d\u00e1vkovat?<\/strong><\/a><strong>&nbsp;<\/strong><\/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\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg\" alt=\"Beta-alanin podporuje sportovn\u00ed v\u00fdkon\" class=\"wp-image-509510\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-2048x1365.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"sportovni-vykon\">2. Sportovn\u00ed v\u00fdkon<\/h3>\n\n\n\n<p>D\u00edky beta-alaninu m\u016f\u017eete tr\u00e9novat d\u00e9le, ale tak\u00e9 o n\u011bco kvalitn\u011bji. Nejv\u011bt\u0161\u00ed efekt v\u0161ak m\u016f\u017eete pozorovat u <strong>aktivit s vysokou intenzitou, kter\u00e9 trvaj\u00ed 60\u2013240 sekund.<\/strong> Pat\u0159\u00ed mezi n\u011b t\u0159eba krat\u0161\u00ed \u00faseky <strong>b\u011bhu, plav\u00e1n\u00ed <\/strong>nebo<strong> veslov\u00e1n\u00ed.<\/strong> Sv\u00e9 m\u00edsto si v\u0161ak najde i ve sportech, kter\u00e9 jsou charakteristick\u00e9 kr\u00e1tk\u00fdmi \u00faseky silov\u00e9ho nebo vysoce intenzivn\u00edho v\u00fdkonu, jako je <strong>kulturistika, vzp\u00edr\u00e1n\u00ed, powerlifting, crossfit nebo HIIT. <\/strong>Vyu\u017eit\u00ed najde i u fotbalist\u016f, basketbalist\u016f a v dal\u0161\u00edch t\u00fdmov\u00fdch sportech, kter\u00e9 jsou pln\u00e9 kr\u00e1tk\u00fdch, ale zato n\u00e1ro\u010dn\u00fdch souboj\u016f. Podle studi\u00ed v\u0161ak mohou z beta-alaninu profitovat tak\u00e9 vytrvalci. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/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>Pozitivn\u00ed efekt beta-alaninu byl sledov\u00e1n tak\u00e9 u v\u00fdkon\u016f trvaj\u00edc\u00ed do 25 minut. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/li>\n\n\n\n<li>M\u016f\u017ee se v\u0161ak osv\u011bd\u010dit i v p\u0159\u00edpad\u011b <strong>dal\u0161\u00edch b\u011bh\u016f.<\/strong> V porovn\u00e1n\u00ed s placebem m\u011bli rekrea\u010dn\u00ed b\u011b\u017eci lep\u0161\u00ed \u010dasy na 10 km po 23 dnech ka\u017edodenn\u00edho u\u017e\u00edv\u00e1n\u00ed 5 g beta-alaninu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tak\u00e9 kreatin podporuje sportovn\u00ed v\u00fdkon ve vysok\u00e9 intenzit\u011b. Pokud se chcete o tomto dopl\u0148ku dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/kreatin-neni-jen-na-svaly-a-silu-jaky-vliv-ma-na-mozek-imunitu-a-celkove-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin nen\u00ed jen na svaly a s\u00edlu. Jak\u00fd vliv m\u00e1 na mozek, imunitu a celkov\u00e9 zdrav\u00ed?<\/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\/11\/IMG_2993-1124x749.jpg\" alt=\"Beta-alanin pro sportovce\" class=\"wp-image-509526\" title=\"Beta-alanin pro sportovce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/IMG_2993-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"antioxidacni-ucinky\">3. Antioxida\u010dn\u00ed \u00fa\u010dinky<\/h3>\n\n\n\n<p>Samotn\u00fd beta-alanin sice nem\u00e1 antioxida\u010dn\u00ed \u00fa\u010dinky, ale karnosin, kter\u00fd se z n\u011bj tvo\u0159\u00ed ano. Dok\u00e1\u017ee tak<strong> vyhled\u00e1vat a neutralizovat voln\u00e9 radik\u00e1ly,<\/strong> kter\u00e9 by mohly po\u0161kodit t\u011blesn\u00e9 bu\u0148ky. Krom\u011b toho na sebe dok\u00e1\u017ee nav\u00e1zat ionty m\u011bdi a zinku. T\u00edm zabra\u0148uje jejich hromad\u011bn\u00ed, co\u017e by mohlo v\u00e9st k po\u0161kozen\u00ed bun\u011bk.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;Za zm\u00ednku stoj\u00ed tak\u00e9 <strong>anti-glyka\u010dn\u00ed schopnost karnosinu. <\/strong>To znamen\u00e1, \u017ee m\u016f\u017ee zabra\u0148ovat glykaci, co\u017e je proces, p\u0159i kter\u00e9m doch\u00e1z\u00ed k v\u00e1z\u00e1n\u00ed cukr\u016f na b\u00edlkoviny a tuky. To pak m\u016f\u017ee m\u00edt negativn\u00ed dopad na tyto molekuly. Glykace se spojuje i se st\u00e1rnut\u00edm a vznikem n\u011bkter\u00fdch onemocn\u011bn\u00ed, jako je ateroskler\u00f3za. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 10]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00edm d\u016fle\u017eit\u00fdm antioxidantem je vitam\u00edn C. Pokud se o n\u011bm chcete dozv\u011bd\u011bt v\u00edce, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/vitamin-c-zdroje-davkovani\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Vitam\u00edn C podporuje imunitu i tvorbu kolagenu. Jak\u00e9 m\u00e1 dal\u0161\u00ed \u00fa\u010dinky a kolik ho denn\u011b p\u0159ij\u00edmat?<\/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=\"zdravi\">4. Dal\u0161\u00ed mo\u017en\u00e9 \u00fa\u010dinky<\/h3>\n\n\n\n<p>Beta-alanin byl zkoum\u00e1n i v jin\u00fdch oblastech spojen\u00fdch se zdrav\u00edm.&nbsp;<\/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>Anti-aging efekt:<\/strong> Nedostatek karnosinu v t\u011ble se \u010dasto spojuje s pokro\u010dil\u00fdm v\u011bkem. Zv\u00fd\u0161en\u00ed jeho hladiny prost\u0159ednictv\u00edm beta-alaninu tak m\u016f\u017ee v\u00e9st ke <a href=\"https:\/\/gymbeam.cz\/proti-starnuti\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zpomalen\u00ed procesu st\u00e1rnut\u00ed<\/a>. Nejsp\u00ed\u0161 \u00fa\u010dinkuje podobn\u011b jako antioxidant <a href=\"https:\/\/gymbeam.cz\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">resveratro<\/a>l. P\u0159esn\u00fd mechanismus v\u0161ak zat\u00edm nen\u00ed jasn\u00fd.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li><strong>Podpora l\u00e9\u010dby Parkinsonovy a Alzheimerovy nemoci:<\/strong> Zv\u00fd\u0161en\u00ed hladiny karnosinu se m\u016f\u017ee osv\u011bd\u010dit i jako sou\u010d\u00e1st l\u00e9\u010dby neurodegenerativn\u00edch onemocn\u011bn\u00ed. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11\u201312]<\/mark><\/li>\n\n\n\n<li><strong>Sn\u00ed\u017een\u00ed hladiny krevn\u00edho cukru: <\/strong>Beta-alanin m\u016f\u017ee pomoct i se sn\u00ed\u017een\u00edm hladiny glyk\u00e9mie a zlep\u0161en\u00edm inzul\u00ednov\u00e9 rezistence. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce o tom, jak zpomalit st\u00e1rnut\u00ed, p\u0159e\u010dt\u011bte si \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/anti-aging-a-healthy-aging-jak-pecovat-o-sve-telo-a-udrzet-si-zdravi-a-mladistvy-vzhled\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Anti-aging a healthy aging: Jak pe\u010dovat o sv\u00e9 t\u011blo a udr\u017eet si zdrav\u00ed a mladistv\u00fd vzhled?<\/strong><\/a><\/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=\"Jak_uzivat_beta-alanin\"><\/span>Jak u\u017e\u00edvat beta-alanin?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pro maxim\u00e1ln\u00ed potenci\u00e1l beta-alaninu je pot\u0159eba jej u\u017e\u00edvat dlouhodob\u011b a dodr\u017eet doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed. To vede k pr\u016fm\u011brn\u00e9mu <strong>zv\u00fd\u0161en\u00ed hladiny karnosinu ve svalech o 64 %. <\/strong>Na to, o kolik se v\u00e1m hladina karnosinu zv\u00fd\u0161\u00ed, m\u00e1 v\u0161ak vliv tak\u00e9 v\u00fdchoz\u00ed mno\u017estv\u00ed t\u00e9to l\u00e1tky ve svalech a nejsp\u00ed\u0161 i slo\u017een\u00ed va\u0161\u00ed svalov\u00e9 hmoty (pod\u00edl rychl\u00fdch a pomal\u00fdch svalov\u00fdch vl\u00e1ken). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beta-alanin se p\u0159irozen\u011b nach\u00e1z\u00ed zejm\u00e9na v \u017eivo\u010di\u0161n\u00fdch produktech. Proto se suplementace t\u00e9to l\u00e1tky \u010dasto doporu\u010duje tak\u00e9 <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/vegetarianstvi-vyhody-a-nevyhody-stravy-bez-masa\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vegetari\u00e1n\u016fm<\/strong><\/a><strong>, <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/ktere-ziviny-chybi-veganum-nejcasteji-a-jak-je-doplnit\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>vegan\u016fm<\/strong><\/a> a dal\u0161\u00edm lidem, kte\u0159\u00ed preferuj\u00ed rostlinnou stravu.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-749x1124.jpg\" alt=\"Spr\u00e1vn\u00e9 davkov\u00e1n\u00ed beta-alaninnu\" class=\"wp-image-509543\" title=\"Spr\u00e1vn\u00e9 davkov\u00e1n\u00ed beta-alaninu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/hr_petar_klancir_052023_21-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\">Doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed beta-alaninu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pro podporu sportovn\u00edho v\u00fdkonu se nej\u010dast\u011bji doporu\u010duje d\u00e1vka<strong> 4\u20136 g beta-alaninu denn\u011b po dobu 2\u20134 t\u00fddn\u016f.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li>Toto mno\u017estv\u00ed si m\u016f\u017eete rozd\u011blit do d\u00e1vek o hmotnosti<strong> 0,8\u20131,6 g.<\/strong> Vyhnete se tak mraven\u010den\u00ed, kter\u00e9 je vedlej\u0161\u00edm \u00fa\u010dinkem vy\u0161\u0161\u00edch d\u00e1vek beta-alaninu.<\/li>\n\n\n\n<li>Nen\u00ed ho nutn\u00e9 u\u017e\u00edvat v n\u00e1vaznosti na tr\u00e9nink. \u010cas p\u0159\u00edjmu nem\u00e1 vliv na jeho efektivitu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/li>\n\n\n\n<li>Vhodn\u00e9 jsou jednoslo\u017ekov\u00e9 suplementy, kter\u00e9 maj\u00ed formu <a href=\"https:\/\/gymbeam.cz\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablet<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/beta-alanin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rozpustn\u00e9ho pr\u00e1\u0161ku<\/a>.<\/li>\n\n\n\n<li>B\u011b\u017en\u011b b\u00fdv\u00e1 tak\u00e9 sou\u010d\u00e1st\u00ed komplex\u016f <a href=\"https:\/\/gymbeam.cz\/proami-no-390-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyselin<\/a> a <a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edtr\u00e9ninkovek<\/a>. Proto berte v potaz i beta-alanin z t\u011bchto zdroj\u016f.&nbsp;<\/li>\n\n\n\n<li>Kdy\u017e si beta-alanin d\u00e1me spole\u010dn\u011b s kofeinem nebo j\u00eddlem obsahuj\u00edc\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/20-potravin-se-kterymi-snadno-doplnite-bilkoviny-do-sveho-jidelnicku\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00edlkoviny<\/a> a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/sacharidy-deleni-zdroje-traveni-funkce-v-tele-a-optimalni-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sacharidy<\/a>, m\u016f\u017eeme podpo\u0159it vst\u0159ebatelnost. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/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\">O kolik se n\u00e1m zv\u00fd\u0161\u00ed hladina karnosinu?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4\u20136 g beta-alaninu u\u017e\u00edvan\u00fdch 2 t\u00fddny vede k pr\u016fm\u011brn\u00e9mu zv\u00fd\u0161en\u00ed karnosinu ve svalech o 20\u201330 %<\/li>\n\n\n\n<li>4\u20136 g beta-alaninu u\u017e\u00edvan\u00fdch 4 t\u00fddny vede k pr\u016fm\u011brn\u00e9mu zv\u00fd\u0161en\u00ed karnosinu ve svalech o 40\u201364 %<\/li>\n\n\n\n<li>4\u20136 g beta-alaninu u\u017e\u00edvan\u00fdch 10 t\u00fddn\u016f vede k pr\u016fm\u011brn\u00e9mu zv\u00fd\u0161en\u00ed karnosinu ve svalech a\u017e o 80 %<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po 10 t\u00fddnech jsou u\u017e z\u00e1soby karnosinu zpravidla nasycen\u00e9 a d\u00e1l u\u017e pokra\u010dujeme v udr\u017eovac\u00edm re\u017eimu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 5]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s napadlo, pro\u010d <strong>nem\u016f\u017eete suplementovat rovnou karnosin?<\/strong> Podle studi\u00ed je pro t\u011blo efektivn\u011bj\u0161\u00ed syntetizovat karnosin z beta-alaninu ne\u017e ho p\u0159ij\u00edmat samostatn\u011b. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/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\">S \u010d\u00edm kombinovat beta-alanin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Odd\u00e1len\u00ed svalov\u00e9 \u00fanavy:<\/strong> Beta-alanin s jedlou sodou.&nbsp;<\/li>\n\n\n\n<li><strong>Zlep\u0161en\u00ed v\u00fdkonu: <\/strong>Beta-alanin s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/predtreninkovy-stimulant-thor-fuel-vitargo-600-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nakop\u00e1va\u010dem<\/a> obsahuj\u00edc\u00edm <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">citrulin<\/a>, <a href=\"https:\/\/gymbeam.cz\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\"arginin (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kofein-90-tab-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kofein<\/a> nebo samostatn\u011b s t\u011bmito l\u00e1tkami. Dlouhodob\u011b pak s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kreatin-monohydrat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatinem<\/a>, kter\u00fd m\u016f\u017ee podpo\u0159it \u00fa\u010dinek beta-alaninu.<\/li>\n\n\n\n<li><strong>Antioxida\u010dn\u00ed \u00fa\u010dinky<\/strong>: Spole\u010dn\u011b s <a href=\"https:\/\/gymbeam.cz\/rostlinne-doplnky\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rostlinn\u00fdmi extrakty<\/a>, <a href=\"https:\/\/gymbeam.cz\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edny<\/a> a <a href=\"https:\/\/gymbeam.cz\/antioxidant-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">antioxidant komplexem<\/a>.<\/li>\n\n\n\n<li><strong>Anti-aging efekt: <\/strong>V kombinaci s <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">resveratrolem<\/a>,<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/koenzym-q10-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"> koenzymem Q10<\/a> nebo <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kvercetin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercetinem<\/a> \u010di <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/anti-aging-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Anti-aging Complexem<\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Pokud v\u00e1s tak\u00e9 zaj\u00edm\u00e1, jak\u00e9 benefity pro sportovce m\u00e1 arginin, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/arginin-a-jeho-8-overenych-ucinku-pro-zdravi-a-sportovce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Arginin: \u00da\u010dinky a d\u00e1vkov\u00e1n\u00ed pro sportovn\u00ed v\u00fdkon a zdrav\u00ed.<\/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\">Kdo m\u016f\u017ee t\u011b\u017eit z u\u017e\u00edv\u00e1n\u00ed beta-alaninu?<strong><\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kulturist\u00e9, vzp\u011bra\u010di, powerlifte\u0159i, crossfi\u0165\u00e1ci a dal\u0161\u00ed silov\u00ed sportovci<\/li>\n\n\n\n<li>b\u011b\u017eci, cyklist\u00e9, vesla\u0159i, plavci<\/li>\n\n\n\n<li>fotbalist\u00e9, hokejist\u00e9, basketbalist\u00e9, ragbist\u00e9 a jin\u00ed hr\u00e1\u010di t\u00fdmov\u00fdch sport\u016f<\/li>\n\n\n\n<li>tenist\u00e9 a dal\u0161\u00ed hr\u00e1\u010di raketov\u00fdch sport\u016f<\/li>\n\n\n\n<li>lid\u00e9, kte\u0159\u00ed tr\u00e9nuj\u00ed ve vysok\u00fdch intenzit\u00e1ch, nap\u0159\u00edklad v r\u00e1mci HIIT nebo Les Mills lekc\u00ed<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Vedlejsi_ucinky_beta-alaninu\"><\/span>Vedlej\u0161\u00ed \u00fa\u010dinky beta-alaninu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e v\u00edte, beta-alanin je pro t\u011blo p\u0159irozen\u00e1 l\u00e1tka. V b\u011b\u017en\u00fdch d\u00e1vk\u00e1ch u zdrav\u00fdch lid\u00ed tak nem\u00e1 negativn\u00ed efekt na t\u011blesn\u00e9 funkce a pova\u017euje se za zcela bezpe\u010dnou. Jedin\u00fdm zn\u00e1m\u00fdm vedlej\u0161\u00edm \u00fa\u010dinkem beta-alaninu jsou <strong>pocity mraven\u010den\u00ed nebo sv\u011bd\u011bn\u00ed<\/strong>, kter\u00e9 se nej\u010dast\u011bji objevuj\u00ed v oblasti obli\u010deje, krku a rukou. Pro n\u011bkoho m\u016f\u017ee b\u00fdt tento projev pozitivn\u00edm vjemem, kter\u00fd ho p\u0159ed tr\u00e9ninkem nakopne. N\u011bkte\u0159\u00ed v\u0161ak tyto pocity popisuj\u00ed jako nep\u0159\u00edjemn\u00e9. \u0158e\u0161en\u00edm je pak p\u0159ej\u00edt na men\u0161\u00ed d\u00e1vky <strong>(0,8\u20131,6 g) n\u011bkolikr\u00e1t denn\u011b<\/strong> nebo vyu\u017eit\u00ed postupn\u011b se uvol\u0148uj\u00edc\u00edch forem beta-alaninu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 5]<\/mark><\/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\">Pro\u010d zp\u016fsobuje beta-alanin mraven\u010den\u00ed?&nbsp;<strong><\/strong><\/h3>\n\n\n\n<p>D\u016fvod, pro\u010d po u\u017eit\u00ed beta-alaninu c\u00edt\u00edme sv\u011bd\u011bn\u00ed, mraven\u010den\u00ed neboli parest\u00e9zii je jednoduch\u00fd. Tato l\u00e1tka toti\u017e <strong>v k\u016f\u017ei interaguje s receptory (MrgprD, GPCR), co\u017e m\u016f\u017ee vyvolat aktivaci smyslov\u00fdch nerv\u016f. <\/strong>To se pak projevuje mraven\u010den\u00edm. Jedn\u00e1 se v\u0161ak o zcela ne\u0161kodn\u00fd a p\u0159echodn\u00fd efekt, kter\u00fd zpravidla b\u011bhem chvilky odezn\u00ed a nen\u00ed ni\u010d\u00edm nebezpe\u010dn\u00fd. N\u011bkte\u0159\u00ed lid\u00e9 jsou v tomto sm\u011bru citliv\u011bj\u0161\u00ed ne\u017e jin\u00ed a mohou parest\u00e9zii vn\u00edmat intenzivn\u011bji. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/11\/image00020-1124x750.jpeg\" alt=\"Vedlej\u0161\u00ed \u00fa\u010dinky beta-alaninu\" class=\"wp-image-509559\" title=\"Vedlej\u0161\u00ed \u00fa\u010dinky beta-alaninu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/image00020-2048x1367.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\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_vzit\"><\/span>Co si z toho vz\u00edt?<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beta-alanin se pr\u00e1vem \u0159ad\u00ed mezi nejobl\u00edben\u011bj\u0161\u00ed sportovn\u00ed suplementy. M\u016f\u017ee pomoci s odd\u00e1len\u00edm \u00fanavy, podporou sportovn\u00edho v\u00fdkonu a py\u0161n\u00ed se i blahod\u00e1rn\u00fdmi \u00fa\u010dinky na zdrav\u00ed. Vyu\u017eije ho ka\u017ed\u00fd, kdo chce zvl\u00e1dnout n\u011bjak\u00e9 to op\u00e1\u010dko nav\u00edc,<strong> tr\u00e9novat d\u00e9le ve vy\u0161\u0161\u00ed intenzit\u011b, b\u00fdt rychlej\u0161\u00ed ne\u017e protihr\u00e1\u010d<\/strong> nebo zaz\u00e1\u0159it na crossfitov\u00fdch z\u00e1vodech. Beta-alanin tak m\u016f\u017ee b\u00fdt t\u00edm chyb\u011bj\u00edc\u00edm d\u00edlkem do skl\u00e1da\u010dky va\u0161eho maxim\u00e1ln\u00edho v\u00fdkonu. Pro z\u00edsk\u00e1n\u00ed v\u0161ech benefit\u016f je v\u0161ak kl\u00ed\u010dov\u00e9 dodr\u017eet doporu\u010den\u00e9 d\u00e1vkov\u00e1n\u00ed a u\u017e\u00edvat ho minim\u00e1ln\u011b 2 t\u00fddny.&nbsp; <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozv\u011bd\u011bli jste se z \u010dl\u00e1nku n\u011bco nov\u00e9ho a p\u0159\u00ednosn\u00e9ho? Nezapome\u0148te ho sd\u00edlet i se sv\u00fdmi p\u0159\u00e1teli.<\/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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\/beta-alanine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tBeta Alanine\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>Beta-alanin pat\u0159\u00ed mezi sportovci k nejobl\u00edben\u011bj\u0161\u00edm suplement\u016fm. U\u017e\u00edv\u00e1 se samotn\u00fd i jako sou\u010d\u00e1st p\u0159edtr\u00e9ninkovek. Co stoj\u00ed za jeho \u00fa\u010dinky a jak\u00e1 je doporu\u010den\u00e1 d\u00e1vka?<\/p>\n","protected":false},"author":129,"featured_media":509460,"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":[33],"tags":[6213,6501,7257,7623],"filter_section":[],"filter_attribute":[13054,13064,13067,13068,13881,13882],"class_list":{"0":"post-509458","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-doplnky-vyzivy","8":"tag-aminokyseliny-cs","9":"tag-doplnky-vyzivy-cs","10":"tag-silovy-trenink","11":"tag-zdravi","12":"filter_attribute-aminokyseliny","13":"filter_attribute-ostatne-doplnky-vyzivy","14":"filter_attribute-regeneracia","15":"filter_attribute-sportovy-vykon","16":"filter_attribute-zdravie-doplnky","17":"filter_attribute-krasa-doplnky","18":"h-entry","19":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beta-alanin zlep\u0161\u00ed sportovn\u00ed v\u00fdkon. 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