{"id":511154,"date":"2023-11-13T17:47:42","date_gmt":"2023-11-13T16:47:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=511154"},"modified":"2024-02-19T17:18:27","modified_gmt":"2024-02-19T16:18:27","slug":"beta-alanin-a-jeho-vyuzitie-v-sporte","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/beta-alanin-a-jeho-vyuzitie-v-sporte\/","title":{"rendered":"Beta-alan\u00edn zlep\u0161\u00ed \u0161portov\u00fd v\u00fdkon. Ako ho u\u017e\u00edva\u0165 a vyhn\u00fa\u0165 sa mrav\u010deniu?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/beta-alanin-a-jeho-vyuzitie-v-sporte\/#Co_je_beta-alanin\" title=\"\u010co je beta-alan\u00edn?\">\u010co je beta-alan\u00edn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/beta-alanin-a-jeho-vyuzitie-v-sporte\/#Ako_funguje_beta-alanin\" title=\"Ako funguje beta-alan\u00edn?\">Ako funguje beta-alan\u00edn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/beta-alanin-a-jeho-vyuzitie-v-sporte\/#Ake_ucinky_ma_beta-alanin\" title=\"Ak\u00e9 \u00fa\u010dinky m\u00e1 beta-alan\u00edn?\">Ak\u00e9 \u00fa\u010dinky m\u00e1 beta-alan\u00edn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/beta-alanin-a-jeho-vyuzitie-v-sporte\/#Ako_uzivat_beta-alanin\" title=\"Ako u\u017e\u00edva\u0165 beta-alan\u00edn?\">Ako u\u017e\u00edva\u0165 beta-alan\u00edn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/beta-alanin-a-jeho-vyuzitie-v-sporte\/#Vedlajsie_ucinky_beta-alaninu\" title=\"Ved\u013eaj\u0161ie \u00fa\u010dinky beta-alan\u00ednu\">Ved\u013eaj\u0161ie \u00fa\u010dinky beta-alan\u00ednu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/beta-alanin-a-jeho-vyuzitie-v-sporte\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Zauj\u00edma v\u00e1s, ktor\u00fd doplnok m\u00f4\u017ee pom\u00f4c\u0165 na tr\u00e9ningu zvl\u00e1dnu\u0165 v\u00e4\u010d\u0161\u00ed po\u010det opakovan\u00ed a celkovo tr\u00e9nova\u0165 dlh\u0161ie vo vy\u0161\u0161ej intenzite? V tom pr\u00edpade ste tu spr\u00e1vne. Dne\u0161n\u00fd \u010dl\u00e1nok prezrad\u00ed <strong>v\u0161etko, \u010do by ste mali vedie\u0165 o beta-alan\u00edne.<\/strong> Tento ob\u013e\u00faben\u00fd suplement je v\u010faka svojim vlastnostiam \u010dasto s\u00fa\u010das\u0165ou komplexn\u00fdch predtr\u00e9ningoviek, ale aj s\u00e1m o sebe pon\u00faka cel\u00fd rad v\u00fdhod pre silov\u00fdch aj vytrvalostn\u00fdch \u0161portovcov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak ste si niekedy dali <strong>pre-workout<\/strong> a zrazu c\u00edtili <strong>mrav\u010denie<\/strong> po celom tele, mo\u017eno ste sa z\u013eakli, \u017ee to je nejak\u00e1 alergick\u00e1 reakcia. Bol to v\u0161ak len sprievodn\u00fd a ne\u0161kodn\u00fd prejav beta-alan\u00ednu. Pre niekoho je to nepr\u00edjemn\u00e9, in\u00e9ho to zase nabud\u00ed na tr\u00e9ning. S\u00e1m o sebe v\u0161ak beta-alan\u00edn nie je stimulantom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">V \u010dl\u00e1nku sa do\u010d\u00edtate o vplyve beta-alan\u00ednu na tieto 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=\"#oddialenie-svalovej-unavy\" style=\"border-radius:0px\">Oddialenie svalovej \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=\"#sportovy-vykon\" style=\"border-radius:0px\">\u0160portov\u00fd v\u00fdkon<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#antioxidacne-ucinky\" style=\"border-radius:0px\">Antioxida\u010dn\u00e9 \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=\"#zdravie\" style=\"border-radius:0px\">Zdravie<\/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>\u010co je beta-alan\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/beta-alanin\">Beta-alan\u00edn<\/a> patr\u00ed medzi neesenci\u00e1lne <a href=\"https:\/\/gymbeam.sk\/aminokyseliny\">aminokyseliny<\/a>. Nemus\u00edme ho teda nutne prij\u00edma\u0165 stravou na rozdiel od esenci\u00e1lnych aminokysel\u00edn. M\u00e1 v\u0161ak pre n\u00e1s mno\u017estvo v\u00fdhod. Samotn\u00e1 synt\u00e9za prebieha v pe\u010deni a z\u00e1rove\u0148 ho prij\u00edmame prostredn\u00edctvom stravy, napr\u00edklad z m\u00e4sa alebo <a href=\"https:\/\/gymbeam.sk\/ryby\">r\u00fdb<\/a>. Na rozdiel od ostatn\u00fdch aminokysel\u00edn sa z neho v tele netvoria bielkoviny. Po spojen\u00ed s histid\u00ednom <strong>z beta-alan\u00ednu vznik\u00e1 <a href=\"https:\/\/gymbeam.sk\/l-carnosine-gymbeam.html\">karnoz\u00edn<\/a>, ktor\u00fd sa podie\u013ea na udr\u017ean\u00ed acidob\u00e1zickej rovnov\u00e1hy<\/strong> n\u00e1\u0161ho tela. To je stav, kedy m\u00e1me v organizme spr\u00e1vnu mieru koncentr\u00e1cie kysel\u00edn a z\u00e1sad, ktor\u00e1 je zn\u00e1ma aj ako pH. Dok\u00e1\u017ee tak zni\u017eova\u0165 mieru zakyslenia svalov t\u00fdm, \u017ee na seba nadv\u00e4zuje vod\u00edkov\u00e9 i\u00f3ny H+, ktor\u00e9 vznikaj\u00fa spolu s kyselinou mlie\u010dnou po\u010das intenz\u00edvnej \u0161portovej aktivity. Bez dostato\u010dn\u00e9ho mno\u017estva beta-alan\u00ednu by nebolo mo\u017en\u00e9, aby karnoz\u00edn vznikal. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s zauj\u00edma, ak\u00fa funkciu v tele maj\u00fa ostatn\u00e9 aminokyseliny, v\u0161etko sa dozviete z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/aminokyseliny-delenie-funkcie-v-tele-vplyv-na-sportovy-vykon-a-najlepsie-zdroje\/\"><strong>Aminokyseliny: Delenie, funkcia v tele, vplyv na \u0161portov\u00fd v\u00fdkon a najlep\u0161ie 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=\"Ak\u00fd \u00fa\u010dinok m\u00e1 beta-alan\u00edn?\" class=\"wp-image-509492\" title=\"Ak\u00fd \u00fa\u010dinok m\u00e1 beta-alan\u00edn?\" 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=\"Ako_funguje_beta-alanin\"><\/span>Ako funguje beta-alan\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Funkcia <a href=\"https:\/\/gymbeam.sk\/beta-alanin-gymbeam.html\">beta-alan\u00ednu<\/a> je zalo\u017een\u00e1 najm\u00e4 na tom, \u017ee z neho vznik\u00e1 prote\u00ednov\u00fd pufer karnoz\u00edn. Ten sa potom uklad\u00e1 v mozgu, tr\u00e1viacom trakte, srdci a svaloch. Karnoz\u00edn sa star\u00e1 najm\u00e4 o udr\u017eiavanie acidob\u00e1zickej rovnov\u00e1hy alebo pH v t\u00fdchto org\u00e1noch.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najpresk\u00famanej\u0161ie s\u00fa v\u0161ak jeho \u00fa\u010dinky v svalovom tkanive, ktor\u00e9 pom\u00e1ha chr\u00e1ni\u0165 pred prekyslen\u00edm. Stoj\u00ed za t\u00fdm jeho <strong>schopnos\u0165 na seba viaza\u0165 vod\u00edkov\u00e9 i\u00f3ny H+, ktor\u00e9 vznikaj\u00fa spolu s kyselinou mlie\u010dnou (lakt\u00e1t)<\/strong> pri vysoko intenz\u00edvnom v\u00fdkone. Ke\u010f potom pri \u0161porte karnoz\u00edn nest\u00edha odb\u00farava\u0165 vod\u00edkov\u00e9 i\u00f3ny H+, m\u00f4\u017eeme c\u00edti\u0165 v\u00e4\u010d\u0161ie p\u00e1lenie svalov a tie\u017e n\u00e1hlu \u00fanavu. Potom n\u00e1m nezost\u00e1va ni\u010d in\u00e9 ne\u017e spomali\u0165 alebo \u00faplne zastavi\u0165. Ke\u010f m\u00e1me naopak karnoz\u00ednu dostatok, m\u00f4\u017ee sa to prejavi\u0165 oddialen\u00edm svalovej \u00fanavy, <strong>lep\u0161\u00edm zvl\u00e1dan\u00edm n\u00e1ro\u010dn\u00e9ho tr\u00e9ningu a pred\u013a\u017een\u00edm \u0161portov\u00e9ho v\u00fdkonu.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"> [2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dostato\u010dn\u00e1 hladina tejto l\u00e1tky je tak jedn\u00fdm z limituj\u00facich faktorov vysokointenz\u00edvnej aktivity.<\/strong> Na rozdiel od histid\u00ednu m\u00e1me v tele relat\u00edvne mal\u00e9 z\u00e1soby beta-alan\u00ednu. Dostupnos\u0165 beta-alan\u00ednu z potravy a doplnkov je teda nevyhnutn\u00e1 pre dostato\u010dn\u00fa tvorbu karnoz\u00ednu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/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=\"8220,6672,43723,42874,28784,28186,7185,65830,42481,6454\" ><\/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=\"Ake_ucinky_ma_beta-alanin\"><\/span>Ak\u00e9 \u00fa\u010dinky m\u00e1 beta-alan\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"oddialenie-svalovej-unavy\">1. Oddialenie svalovej \u00fanavy<\/h3>\n\n\n\n<p>Ke\u010f \u0161portujeme vo vysokej intenzite, na\u0161e svaly sa sk\u00f4r alebo nesk\u00f4r unavia. Zrazu strat\u00edme drive a silu urobi\u0165 \u010fal\u0161ie opakovanie alebo vyrazi\u0165 tryskov\u00fdm \u0161printom za loptou alebo pukom. <strong>Za svalovou \u00fanavou stoj\u00ed z ve\u013ekej \u010dasti hromadenie metabolitov, ako je kyselina mlie\u010dna spolo\u010dne s vod\u00edkov\u00fdmi i\u00f3nmi H+.<\/strong> Tieto l\u00e1tky potom m\u00f4\u017eu naru\u0161i\u0165 priebeh svalovej kontrakcie, produkciu sily a celkov\u00fa funkciu svalov. Vo v\u00fdsledku u\u017e nezvl\u00e1dame vykona\u0165 \u010fal\u0161ie kvalitn\u00e9 opakovanie cviku alebo pri behu spomal\u00edme. Tento negat\u00edvny efekt poc\u00edtime najviac pri tr\u00e9ningu vo vysokej intenzite, ako je napr\u00edklad HIIT, \u0161print alebo crossfitov\u00e9 WOD (Workout Of the Day). <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f v\u0161ak budeme ma\u0165 vo svaloch k dispoz\u00edcii dostatok karnoz\u00ednu, m\u00f4\u017ee svalov\u00e1 \u00fanava pr\u00eds\u0165 o nie\u010do nesk\u00f4r. Karnoz\u00edn toti\u017e <strong>vychyt\u00e1va vod\u00edkov\u00e9 i\u00f3ny,<\/strong> v\u010faka \u010domu zn\u00ed\u017ei prekyslenie svalov. Tie potom m\u00f4\u017eu \u010falej efekt\u00edvne plni\u0165 svoju funkciu, \u010do sa <strong>prejav\u00ed na oddialen\u00ed \u00fanavy a udr\u017ean\u00ed intenzity cvi\u010denia.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3]<\/sup><\/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 ako zv\u00fd\u0161i\u0165 tvorbu karnoz\u00ednu?<\/strong> V tomto oh\u013eade je efekt\u00edvne zv\u00fd\u0161enie pr\u00edjmu beta-alan\u00ednu, ktor\u00fd sa potom spoj\u00ed s histid\u00ednom a z nich vznikne karnoz\u00edn. <strong>Suplement\u00e1cia beta-alan\u00ednu viedla pod\u013ea v\u00fdsledkov \u0161t\u00fadi\u00ed v priemere k 64 % zv\u00fd\u0161eniu hladiny karnoz\u00ednu.<\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [5]<\/sup><\/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-alan\u00edn m\u00f4\u017ee pred\u013a\u017ei\u0165 \u0161portov\u00fd v\u00fdkon<\/h4>\n\n\n\n<p>V \u0161t\u00fadi\u00e1ch na \u0161portovcoch sa sk\u00famalo, \u010di beta-alan\u00edn dok\u00e1\u017ee pred\u013a\u017ei\u0165 \u010das na vy\u010derpanie (Time To Exhaustion, TTE). V tomto oh\u013eade mal <strong>najv\u00e4\u010d\u0161\u00ed efekt pri v\u00fdkonoch trvaj\u00facich do 270 sek\u00fand,<\/strong> a to najm\u00e4 v ich kone\u010dnej f\u00e1ze, \u010do je z\u00e1sadn\u00e9 potrebn\u00e9 na be\u017eeck\u00fdch alebo cyklistick\u00fdch pretekoch.<\/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>Suplement\u00e1cia beta-alan\u00ednom po\u010das 4 t\u00fd\u017ed\u0148ov viedla k <strong>pred\u013a\u017eeniu v\u00fdkonu na cyklotrena\u017e\u00e9ri o 13 %.<\/strong> Po 10 t\u00fd\u017ed\u0148och o \u010fal\u0161ie 3,2 %. Pred\u013a\u017eenie v\u00fdkonu v tejto \u0161t\u00fadii korelovalo so zv\u00fd\u0161en\u00edm z\u00e1sob karnoz\u00ednu. [8]<\/li>\n\n\n\n<li>Pozit\u00edvne \u00fa\u010dinky na oddialenie \u00fanavy boli preuk\u00e1zan\u00e9 aj u \u00fa\u010dastn\u00edkov, ktor\u00ed mali za \u00falohu prejs\u0165 2000 m na <a href=\"https:\/\/gymbeam.sk\/veslovaci-trenazer-gymbeam.html\">veslovacom trena\u017e\u00e9ri<\/a>.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [9]<\/sup><\/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>\u010eal\u0161\u00edm doplnkom, ktor\u00fd v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 oddiali\u0165 \u00fanavu po\u010das tr\u00e9ningu, s\u00fa BCAA. Viac sa o nich dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/bcaa-a-ich-ucinky-na-telo\/\"><strong>BCAA: Ak\u00fd maj\u00fa vplyv na rast svalov, \u0161portov\u00fd v\u00fdkon a ako ich d\u00e1vkova\u0165?<\/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\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg\" alt=\"Beta-alan\u00edn podporuje \u0161portov\u00fd 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=\"sportovy-vykon\">2. \u0160portov\u00fd v\u00fdkon<\/h3>\n\n\n\n<p>V\u010faka beta-alan\u00ednu m\u00f4\u017eete tr\u00e9nova\u0165 dlh\u0161ie, ale aj o nie\u010do kvalitnej\u0161ie. Najv\u00e4\u010d\u0161\u00ed efekt v\u0161ak m\u00f4\u017eete pozorova\u0165 pri <strong>aktivit\u00e1ch s vysokou intenzitou, ktor\u00e9 trvaj\u00fa 60 \u2013 240 sek\u00fand.<\/strong> Patria medzi ne napr\u00edklad krat\u0161ie \u00faseky <strong>behu, pl\u00e1vania<\/strong> alebo <strong>veslovania<\/strong>. Svoje miesto si v\u0161ak n\u00e1jde aj v \u0161portoch, ktor\u00e9 s\u00fa charakteristick\u00e9 kr\u00e1tkymi \u00fasekmi silov\u00e9ho alebo vysoko intenz\u00edvneho v\u00fdkonu, ako je <strong>kulturistika, vzpieranie, powerlifting, crossfit alebo HIIT.<\/strong> Vyu\u017eitie n\u00e1jde aj u futbalistov, basketbalistov a v \u010fal\u0161\u00edch t\u00edmov\u00fdch \u0161portoch, ktor\u00e9 s\u00fa pln\u00e9 kr\u00e1tkych, ale zato n\u00e1ro\u010dn\u00fdch s\u00fabojov. Pod\u013ea \u0161t\u00fadi\u00ed v\u0161ak m\u00f4\u017eu z beta-alan\u00ednu profitova\u0165 aj vytrvalci. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[7]<\/sup><\/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>Pozit\u00edvny efekt beta-alan\u00ednu bol sledovan\u00fd aj pri v\u00fdkonoch trvaj\u00facich do 25 min\u00fat. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[5]<\/mark><\/sup><\/li>\n\n\n\n<li>M\u00f4\u017ee sa v\u0161ak osved\u010di\u0165 aj v pr\u00edpade dlh\u0161\u00edch behov. V porovnan\u00ed s placebom mali rekrea\u010dn\u00ed be\u017eci lep\u0161ie \u010dasy na 10 km po 23 d\u0148och ka\u017edodenn\u00e9ho u\u017e\u00edvania 5 g beta-alan\u00ednu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6]<\/sup><\/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>Aj kreat\u00edn podporuje \u0161portov\u00fd v\u00fdkon vo vysokej intenzite. Pokia\u013e sa chcete o tomto doplnku dozvedie\u0165 viac, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/kreatin-nie-je-len-na-svaly-a-silu-aky-vplyv-ma-na-mozog-imunitu-a-celkove-zdravie\/\"><strong>Kreat\u00edn nie je len na svaly a silu. Ak\u00fd vplyv m\u00e1 na mozog, imunitu a celkov\u00e9 zdravie?<\/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-alan\u00edn pre \u0161portovcov\" class=\"wp-image-509526\" title=\"Beta-alan\u00edn pre \u0161portovcov\" 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=\"antioxidacne-ucinky\">3. Antioxida\u010dn\u00e9 \u00fa\u010dinky<\/h3>\n\n\n\n<p>Samotn\u00fd beta-alan\u00edn s\u00edce nem\u00e1 antioxida\u010dn\u00e9 \u00fa\u010dinky, ale karnoz\u00edn, ktor\u00fd sa z neho tvor\u00ed, \u00e1no. Dok\u00e1\u017ee tak <strong>vyh\u013ead\u00e1va\u0165 a neutralizova\u0165 vo\u013en\u00e9 radik\u00e1ly,<\/strong> ktor\u00e9 by mohli po\u0161kodi\u0165 telesn\u00e9 bunky. Okrem toho na seba dok\u00e1\u017ee nadviaza\u0165 i\u00f3ny medi a zinku. T\u00fdm zabra\u0148uje ich hromadeniu, \u010do by mohlo vies\u0165 k po\u0161kodeniu buniek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za zmienku stoj\u00ed aj <strong>anti-glyka\u010dn\u00e1 schopnos\u0165 karnoz\u00ednu.<\/strong> To znamen\u00e1, \u017ee m\u00f4\u017ee zabra\u0148ova\u0165 glyk\u00e1cii, \u010do je proces, pri ktorom doch\u00e1dza k viazaniu cukrov na bielkoviny a tuky. To potom m\u00f4\u017ee ma\u0165 negat\u00edvny vplyv na tieto molekuly. Glyk\u00e1cia sa sp\u00e1ja aj so starnut\u00edm a vznikom niektor\u00fdch ochoren\u00ed, ako je ateroskler\u00f3za. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 10]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010eal\u0161\u00edm d\u00f4le\u017eit\u00fdm antioxidantom je vitam\u00edn C. Pokia\u013e sa o \u0148om chcete dozvedie\u0165 viac, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/vitamin-c-zdroje-davkovanie\/\"><strong>Vitam\u00edn C podporuje imunitu aj tvorbu kolag\u00e9nu. Ak\u00e9 m\u00e1 \u010fal\u0161ie \u00fa\u010dinky a ko\u013eko ho denne prij\u00edma\u0165?<\/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=\"zdravie\">4. \u010eal\u0161ie mo\u017en\u00e9 \u00fa\u010dinky<\/h3>\n\n\n\n<p>Beta-alan\u00edn bol sk\u00faman\u00fd aj v in\u00fdch oblastiach spojen\u00fdch so zdrav\u00edm.<\/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> Nedostatok karnoz\u00ednu v tele sa \u010dasto sp\u00e1ja s pokro\u010dil\u00fdm vekom. Zv\u00fd\u0161enie jeho hladiny prostredn\u00edctvom beta-alan\u00ednu tak m\u00f4\u017ee vies\u0165 k <a href=\"https:\/\/gymbeam.sk\/proti-starnutiu\">spomaleniu procesu starnutia<\/a>. Zrejme \u00fa\u010dinkuje podobne ako antioxidant <a href=\"https:\/\/gymbeam.sk\/resveratrol-gymbeam.html\">resveratrol<\/a>. Presn\u00fd mechanizmus v\u0161ak zatia\u013e nie je jasn\u00fd.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>Podpora lie\u010dby Parkinsonovej a Alzheimerovej choroby:<\/strong> Zv\u00fd\u0161enie hladiny karnoz\u00ednu sa m\u00f4\u017ee osved\u010di\u0165 aj ako s\u00fa\u010das\u0165 lie\u010dby neurodegenerat\u00edvnych ochoren\u00ed.<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [11\u201312]<\/sup><\/mark><\/li>\n\n\n\n<li><strong>Zn\u00ed\u017eenie hladiny krvn\u00e9ho cukru:<\/strong> Beta-alan\u00edn m\u00f4\u017ee pom\u00f4c\u0165 aj so zn\u00ed\u017een\u00edm hladiny glyk\u00e9mie a zlep\u0161en\u00edm inzul\u00ednovej rezistencie. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, ako spomali\u0165 starnutie, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/anti-aging-a-healthy-aging-ako-sa-starat-o-svoje-telo-a-udrzat-si-zdravie-a-mladistvy-vzhlad\/\"><strong>Anti-aging a healthy aging: Ako sa stara\u0165 o svoje telo a udr\u017ea\u0165 si zdravie a mladistv\u00fd vzh\u013ead?<\/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=\"Ako_uzivat_beta-alanin\"><\/span>Ako u\u017e\u00edva\u0165 beta-alan\u00edn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pre maxim\u00e1lny potenci\u00e1l beta-alan\u00ednu je potrebn\u00e9 ho u\u017e\u00edva\u0165 dlhodobo a dodr\u017ea\u0165 odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie. To vedie k priemern\u00e9mu <strong>zv\u00fd\u0161eniu hladiny karnoz\u00ednu vo svaloch o 64 %.<\/strong> Na to, o ko\u013eko sa v\u00e1m hladina karnoz\u00ednu zv\u00fd\u0161i, m\u00e1 v\u0161ak vplyv aj v\u00fdchodiskov\u00e9 mno\u017estvo tejto l\u00e1tky vo svaloch a najsk\u00f4r aj zlo\u017eenie va\u0161ej svalovej hmoty (podiel r\u00fdchlych a pomal\u00fdch svalov\u00fdch vl\u00e1kien).<mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup> [5]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Beta-alan\u00edn sa prirodzene nach\u00e1dza najm\u00e4 v \u017eivo\u010d\u00ed\u0161nych produktoch. Preto sa suplement\u00e1cia tejto l\u00e1tky \u010dasto odpor\u00fa\u010da aj <strong><a href=\"https:\/\/gymbeam.sk\/blog\/vegetarianstvo-vyhody-a-nevyhody-stravy-bez-masa\/\">vegetari\u00e1nom<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/ktore-ziviny-chybaju-veganom-najcastejsie-a-ako-ich-doplnit\/\">veg\u00e1nom<\/a><\/strong> a \u010fal\u0161\u00edm \u013eu\u010fom, ktor\u00ed preferuj\u00fa rastlinn\u00fa stravu.<\/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\u00e1vne d\u00e1vkovanie beta-alan\u00ednu\" class=\"wp-image-509543\" title=\"Spr\u00e1vne d\u00e1vkovanie beta-alan\u00ednu\" 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\">Odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie beta-alan\u00ednu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pre podporu \u0161portov\u00e9ho v\u00fdkonu sa naj\u010dastej\u0161ie odpor\u00fa\u010da d\u00e1vka <strong>4 \u2013 6 g beta-alan\u00ednu denne po dobu 2 \u2013 4 t\u00fd\u017ed\u0148ov.<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/li>\n\n\n\n<li>Toto mno\u017estvo si m\u00f4\u017eete rozdeli\u0165 do d\u00e1vok s hmotnos\u0165ou <strong>0,8 \u2013 1,6 g.<\/strong> Vyhnete sa tak mrav\u010deniu, ktor\u00e9 je ved\u013eaj\u0161\u00edm \u00fa\u010dinkom vy\u0161\u0161\u00edch d\u00e1vok beta-alan\u00ednu.<\/li>\n\n\n\n<li>Nie je nutn\u00e9 u\u017e\u00edva\u0165 ho v nadv\u00e4znosti na tr\u00e9ning. \u010cas pr\u00edjmu nem\u00e1 vplyv na jeho efektivitu. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/li>\n\n\n\n<li>Vhodn\u00e9 s\u00fa jednozlo\u017ekov\u00e9 suplementy, ktor\u00e9 maj\u00fa formu <a href=\"https:\/\/gymbeam.sk\/beta-alanin-120-tab-gymbeam.html\">tabliet<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/beta-alanin-gymbeam.html\">rozpustn\u00e9ho pr\u00e1\u0161ku<\/a>.<\/li>\n\n\n\n<li>Be\u017ene b\u00fdva tie\u017e s\u00fa\u010das\u0165ou komplexov <a href=\"https:\/\/gymbeam.sk\/proami-no-390-g-gymbeam.html\">aminokysel\u00edn<\/a> a <a href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\">predtr\u00e9ningoviek<\/a>. Preto berte do \u00favahy aj beta-alan\u00edn z t\u00fdchto zdrojov.<\/li>\n\n\n\n<li>Ke\u010f si beta-alan\u00edn d\u00e1me spolo\u010dne s kofe\u00ednom alebo jedlom obsahuj\u00facim <a href=\"https:\/\/gymbeam.sk\/blog\/20-potravin-s-ktorymi-lahko-doplnite-bielkoviny-do-svojho-jedalnicka\/\">bielkoviny<\/a> a <a href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\">sacharidy<\/a>, m\u00f4\u017eeme podpori\u0165 vstrebate\u013enos\u0165. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/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 ko\u013eko sa n\u00e1m zv\u00fd\u0161i hladina karnoz\u00ednu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 \u2013 6 g beta-alan\u00ednu u\u017e\u00edvan\u00fdch 2 t\u00fd\u017edne vedie k priemern\u00e9mu zv\u00fd\u0161eniu karnoz\u00ednu vo svaloch o 20 \u2013 30 %<\/li>\n\n\n\n<li>4 \u2013 6 g beta-alan\u00ednu u\u017e\u00edvan\u00fdch 4 t\u00fd\u017edne vedie k priemern\u00e9mu zv\u00fd\u0161eniu karnoz\u00ednu vo svaloch o 40 \u2013 64 %<\/li>\n\n\n\n<li>4 \u2013 6 g beta-alan\u00ednu u\u017e\u00edvan\u00fdch 10 t\u00fd\u017ed\u0148ov vedie k priemern\u00e9mu zv\u00fd\u0161eniu karnoz\u00ednu vo svaloch 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\u00fd\u017ed\u0148och s\u00fa u\u017e z\u00e1soby karnoz\u00ednu spravidla nas\u00fdten\u00e9 a \u010falej u\u017e pokra\u010dujeme v udr\u017eiavacom re\u017eime. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 5]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eno v\u00e1m napadlo, pre\u010do <strong>nem\u00f4\u017eete suplementova\u0165 rovno karnoz\u00edn?<\/strong> Pod\u013ea \u0161t\u00fadi\u00ed je pre telo efekt\u00edvnej\u0161ie syntetizova\u0165 karnoz\u00edn z beta-alan\u00ednu, ako ho prij\u00edma\u0165 samostatne. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/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 kombinova\u0165 beta-alan\u00edn?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Oddialenie svalovej \u00fanavy:<\/strong> Beta-alan\u00edn s jedlou s\u00f3dou.<\/li>\n\n\n\n<li><strong>Zlep\u0161enie v\u00fdkonu:<\/strong> Beta-alan\u00edn s <a href=\"https:\/\/gymbeam.sk\/predtreningovy-stimulant-thor-fuel-vitargo-600-g-gymbeam.html\">nakop\u00e1va\u010dom<\/a> obsahuj\u00facim <a href=\"https:\/\/gymbeam.sk\/citrulin-malat-gymbeam.html\">citrul\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/arginine-a-k-g-gym-beam.html\">argin\u00edn<\/a>, <a href=\"https:\/\/gymbeam.sk\/258-caffeine.html\">kofe\u00edn<\/a> alebo samostatne s t\u00fdmito l\u00e1tkami. Dlhodobo potom s <a href=\"https:\/\/gymbeam.sk\/kreatin-monohydrate-gymbeam.html\">kreat\u00ednom<\/a>, ktor\u00fd m\u00f4\u017ee podpori\u0165 \u00fa\u010dinok beta-alan\u00ednu.<\/li>\n\n\n\n<li><strong>Antioxida\u010dn\u00e9 \u00fa\u010dinky:<\/strong> Spolo\u010dne s <a href=\"https:\/\/gymbeam.sk\/rastlinne-doplnky\">rastlinn\u00fdmi extraktmi<\/a>, <a href=\"https:\/\/gymbeam.sk\/vitaminy\">vitam\u00ednmi<\/a> a <a href=\"https:\/\/gymbeam.sk\/antioxidant-complex-gymbeam.html\">antioxidant komplexom<\/a>.<\/li>\n\n\n\n<li><strong>Anti-aging efekt:<\/strong> V kombin\u00e1cii s <a href=\"https:\/\/gymbeam.sk\/resveratrol-gymbeam.html\">resveratrolom<\/a>, <a href=\"https:\/\/gymbeam.sk\/koenzym-q10-60-kaps-gymbeam.html\">koenz\u00fdmom Q10<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/kvercetin-gymbeam.html\">kvercet\u00ednom<\/a> \u010di <a href=\"https:\/\/gymbeam.sk\/anti-aging-complex-gymbeam.html\">Anti-aging Complexom<\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Pokia\u013e v\u00e1s tie\u017e zauj\u00edma, ak\u00e9 benefity pre \u0161portovcov m\u00e1 argin\u00edn, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/arginin-a-jeho-overene-ucinky-pre-zdravie-a-sportovcov\/\"><strong>Argin\u00edn: \u00da\u010dinky a d\u00e1vkovanie pre \u0161portov\u00fd v\u00fdkon a zdravie.<\/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\">Kto m\u00f4\u017ee \u0165a\u017ei\u0165 z u\u017e\u00edvania beta-alan\u00ednu?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>kulturisti, vzpiera\u010di, powerlifteri, crossfi\u0165\u00e1ci a \u010fal\u0161\u00ed silov\u00ed \u0161portovci<\/li>\n\n\n\n<li>be\u017eci, cyklisti, vesl\u00e1ri, plavci<\/li>\n\n\n\n<li>futbalisti, hokejisti, basketbalisti, ragbisti a in\u00ed hr\u00e1\u010di t\u00edmov\u00fdch \u0161portov<\/li>\n\n\n\n<li>tenisti a \u010fal\u0161\u00ed hr\u00e1\u010di raketov\u00fdch \u0161portov<\/li>\n\n\n\n<li>\u013eudia, ktor\u00ed tr\u00e9nuj\u00fa vo vysok\u00fdch intenzit\u00e1ch, napr\u00edklad v r\u00e1mci HIIT alebo Les Mills lekci\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=\"Vedlajsie_ucinky_beta-alaninu\"><\/span>Ved\u013eaj\u0161ie \u00fa\u010dinky beta-alan\u00ednu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako u\u017e viete, beta-alan\u00edn je pre telo prirodzen\u00e1 l\u00e1tka. V be\u017en\u00fdch d\u00e1vkach u zdrav\u00fdch \u013eud\u00ed tak nem\u00e1 negat\u00edvny efekt na telesn\u00e9 funkcie a pova\u017euje sa za \u00faplne bezpe\u010dn\u00fa. Jedin\u00fdm zn\u00e1mym ved\u013eaj\u0161\u00edm \u00fa\u010dinkom beta-alan\u00ednu s\u00fa <strong>pocity mrav\u010denia alebo svrbenia,<\/strong> ktor\u00e9 sa naj\u010dastej\u0161ie objavuj\u00fa v oblasti tv\u00e1re, krku a r\u00fak. Pre niekoho m\u00f4\u017ee by\u0165 tento prejav pozit\u00edvnym vnemom, ktor\u00fd ho pred tr\u00e9ningom nakopne. Niektor\u00ed v\u0161ak tieto pocity opisuj\u00fa ako nepr\u00edjemn\u00e9. Rie\u0161en\u00edm je potom prejs\u0165 na men\u0161ie d\u00e1vky <strong>(0,8 \u20131,6 g) nieko\u013ekokr\u00e1t denne<\/strong> alebo vyu\u017eitie postupne sa uvo\u013e\u0148uj\u00face formy beta-alan\u00ednu. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1, 5]<\/mark><\/sup><\/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\">Pre\u010do sp\u00f4sobuje beta-alan\u00edn mrav\u010denie?<\/h3>\n\n\n\n<p>D\u00f4vod, pre\u010do po u\u017eit\u00ed beta-alan\u00ednu c\u00edtime svrbenie, mrav\u010denie alebo parest\u00e9ziu je jednoduch\u00fd. T\u00e1to l\u00e1tka toti\u017e <strong>v ko\u017ei interaguje s receptormi (MrgprD, GPCR), \u010do m\u00f4\u017ee vyvola\u0165 aktiv\u00e1ciu zmyslov\u00fdch nervov.<\/strong> To sa potom prejavuje mrav\u010den\u00edm. Ide v\u0161ak o \u00faplne ne\u0161kodn\u00fd a prechodn\u00fd efekt, ktor\u00fd spravidla behom chv\u00ed\u013eky odznie a nie je ni\u010d\u00edm nebezpe\u010dn\u00fd. Niektor\u00ed \u013eudia s\u00fa v tomto smere citlivej\u0161\u00ed ako in\u00ed a m\u00f4\u017eu parest\u00e9ziu vn\u00edma\u0165 intenz\u00edvnej\u0161ie. <sub><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sub><\/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=\"Ved\u013eaj\u0161ie \u00fa\u010dinky beta-alan\u00ednu\" class=\"wp-image-509559\" title=\"Ved\u013eaj\u0161ie \u00fa\u010dinky beta-alan\u00ednu\" 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Beta-alan\u00edn sa pr\u00e1vom rad\u00ed medzi najob\u013e\u00fabenej\u0161ie \u0161portov\u00e9 suplementy. M\u00f4\u017ee pom\u00f4c\u0165 s oddialen\u00edm \u00fanavy, podporou \u0161portov\u00e9ho v\u00fdkonu a p\u00fd\u0161i sa aj blahodarn\u00fdmi \u00fa\u010dinkami na zdravie. Vyu\u017eije ho ka\u017ed\u00fd, kto chce zvl\u00e1dnu\u0165 nejak\u00e9 to opakovanie navy\u0161e, <strong>tr\u00e9nova\u0165 dlh\u0161ie vo vy\u0161\u0161ej intenzite, by\u0165 r\u00fdchlej\u0161\u00ed ako protihr\u00e1\u010d<\/strong> alebo za\u017eiari\u0165 na crossfitov\u00fdch pretekoch. Beta-alan\u00edn tak m\u00f4\u017ee by\u0165 t\u00fdm ch\u00fdbaj\u00facim dielikom do sklada\u010dky v\u00e1\u0161ho maxim\u00e1lneho v\u00fdkonu. Na z\u00edskanie v\u0161etk\u00fdch benefitov je v\u0161ak k\u013e\u00fa\u010dov\u00e9 dodr\u017ea\u0165 odpor\u00fa\u010dan\u00e9 d\u00e1vkovanie a u\u017e\u00edva\u0165 ho minim\u00e1lne 2 t\u00fd\u017edne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozvedeli ste sa z \u010dl\u00e1nku nie\u010do nov\u00e9 a pr\u00ednosn\u00e9? Nezabudnite ho zdie\u013ea\u0165 aj so svojimi priate\u013emi.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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-alan\u00edn patr\u00ed u \u0161portovcov k najob\u013e\u00fabenej\u0161\u00edm suplementom. U\u017e\u00edva sa samostatne a aj ako s\u00fa\u010das\u0165 predtr\u00e9ningoviek. \u010co stoj\u00ed za jeho \u00fa\u010dinkami a ak\u00e1 je odpor\u00fa\u010dan\u00e1 d\u00e1vka?<\/p>\n","protected":false},"author":129,"featured_media":509473,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[6072,6056,6137,6069],"filter_section":[],"filter_attribute":[13054,13882,13064,13067,13068,13881],"class_list":{"0":"post-511154","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"tag-aminokyseliny","9":"tag-doplnky-vyzivy","10":"tag-silovy-trening","11":"tag-zdravie","12":"filter_attribute-aminokyseliny","13":"filter_attribute-krasa-doplnky","14":"filter_attribute-ostatne-doplnky-vyzivy","15":"filter_attribute-regeneracia","16":"filter_attribute-sportovy-vykon","17":"filter_attribute-zdravie-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-alan\u00edn zlep\u0161\u00ed \u0161portov\u00fd v\u00fdkon. 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