{"id":517297,"date":"2023-12-27T13:30:17","date_gmt":"2023-12-27T12:30:17","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=517297"},"modified":"2023-12-27T13:30:24","modified_gmt":"2023-12-27T12:30:24","slug":"beta-alanin-jelentosege-a-sportban","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/beta-alanin-jelentosege-a-sportban\/","title":{"rendered":"A b\u00e9ta-alanin jav\u00edtja a sportteljes\u00edtm\u00e9nyt. Hogyan szedd \u00fagy, hogy a viszket\u00e9st\u0151l is megszabadulj?"},"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\/beta-alanin-jelentosege-a-sportban\/#Mi_az_a_beta-alanin\" title=\"Mi az a b\u00e9ta-alanin?\">Mi az a b\u00e9ta-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.hu\/blog\/beta-alanin-jelentosege-a-sportban\/#Hogyan_mukodik_a_beta-alanin\" title=\"Hogyan m\u0171k\u00f6dik a b\u00e9ta-alanin?\">Hogyan m\u0171k\u00f6dik a b\u00e9ta-alanin?<\/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\/beta-alanin-jelentosege-a-sportban\/#Milyen_hatasai_vannak_a_beta-alaninnak\" title=\"Milyen hat\u00e1sai vannak a b\u00e9ta-alaninnak?\">Milyen hat\u00e1sai vannak a b\u00e9ta-alaninnak?<\/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\/beta-alanin-jelentosege-a-sportban\/#A_beta-alanin_alkalmazasa\" title=\"A b\u00e9ta-alanin alkalmaz\u00e1sa\">A b\u00e9ta-alanin alkalmaz\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\/beta-alanin-jelentosege-a-sportban\/#A_beta-alanin_mellekhatasai\" title=\"A b\u00e9ta-alanin mell\u00e9khat\u00e1sai\">A b\u00e9ta-alanin mell\u00e9khat\u00e1sai<\/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\/beta-alanin-jelentosege-a-sportban\/#Mit_erdemes_megjegyezned\" title=\"Mit \u00e9rdemes megjegyezned?\">Mit \u00e9rdemes megjegyezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tudni szeretn\u00e9d, melyik \u00e9trend-kieg\u00e9sz\u00edt\u0151 seg\u00edts\u00e9g\u00e9vel v\u00e9gezhetsz t\u00f6bb ism\u00e9tl\u00e9st kedvenc gyakorlataidb\u00f3l, vagy edzhetsz hosszabb ideig magas intenzit\u00e1ssal? Ha igen, j\u00f3 helyen j\u00e1rsz \u2013 mai cikk\u00fcnkben <strong>mindent megtudhatsz a b\u00e9ta-alaninr\u00f3l.<\/strong> Ez a n\u00e9pszer\u0171 \u00e9trend-kieg\u00e9sz\u00edt\u0151 tulajdons\u00e1gainak k\u00f6sz\u00f6nhet\u0151en gyakori \u00f6sszetev\u0151je komplex edz\u00e9s el\u0151tti k\u00e9sz\u00edtm\u00e9nyeknek, de \u00f6nmag\u00e1ban is sz\u00e1mos el\u0151ny\u00f6s hat\u00e1ssal rendelkezik, amelyeket er\u0151- \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k haszn\u00e1lhatnak ki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha haszn\u00e1lt\u00e1l valaha <strong>edz\u00e9s el\u0151tti k\u00e9sz\u00edtm\u00e9nyt,<\/strong> \u00e9s hirtelen <strong>viszket\u0151<\/strong> \u00e9rz\u00e9st tapasztalt\u00e1l az eg\u00e9sz testedben, megijedhett\u00e9l, hogy valamilyen allergi\u00e1s reakci\u00f3r\u00f3l van sz\u00f3. Ez azonban szerencs\u00e9re csak a b\u00e9ta-alanin velej\u00e1r\u00f3 \u00e9s \u00e1rtalmatlan hat\u00e1sa. Egyesek sz\u00e1m\u00e1ra kellemetlen lehet, m\u00e1sokat pedig \u00e9pp, hogy felp\u00f6rget az edz\u00e9sre. A b\u00e9ta-alanin azonban \u00f6nmag\u00e1ban nem stimul\u00e1ns.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cikk\u00fcnkb\u0151l a b\u00e9ta-alanin al\u00e1bbi ter\u00fcletekre kifejtett hat\u00e1sait ismerheted meg:<\/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=\"#az-izomf\u00e1radts\u00e1g-k\u00e9sleltet\u00e9se\" style=\"border-radius:0px\">Az izomf\u00e1radts\u00e1g k\u00e9sleltet\u00e9se<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sportteljes\u00edtm\u00e9ny\" 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=\"#antioxid\u00e1ns-hat\u00e1s\" style=\"border-radius:0px\">Antioxid\u00e1ns hat\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=\"#eg\u00e9szs\u00e9g\" style=\"border-radius:0px\">Eg\u00e9szs\u00e9g<\/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_az_a_beta-alanin\"><\/span>Mi az a b\u00e9ta-alanin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/beta-alanin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00e9ta-alanin<\/a> egy nem esszenci\u00e1lis <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/aminosavak\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">aminosav<\/a>, amelynek \u00e9trend \u00e1ltali bevitel\u00e9re nem felt\u00e9tlen\u00fcl kell kiemelt figyelmet ford\u00edtanunk, mint az az esszenci\u00e1lis aminosavak eset\u00e9ben sz\u00fcks\u00e9ges. Sz\u00e1mos j\u00f3t\u00e9kony hat\u00e1ssal rendelkezik. Szint\u00e9zise a m\u00e1jban t\u00f6rt\u00e9nik, ugyanakkor \u00e9lelmiszerekkel, p\u00e9ld\u00e1ul h\u00fasokkal vagy <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/halak\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">hallal<\/a> is bevihetj\u00fck. M\u00e1s aminosavakkal ellent\u00e9tben a szervezetben nem \u00e9p\u00edt fel feh\u00e9rj\u00e9ket. Hisztidinnel <strong>a b\u00e9ta-alanin <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/l-karnozin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">karnozint<\/a> k\u00e9pez, aminek fontos szerepe van a szervezet sav-b\u00e1zis egyens\u00faly\u00e1nak fenntart\u00e1s\u00e1ban.<\/strong> Ez az az \u00e1llapot, amikor a testben ide\u00e1lis szinten van a savak \u00e9s b\u00e1zisok koncentr\u00e1ci\u00f3ja, amit pH-k\u00e9nt is ismerhetsz. \u00cdgy az intenz\u00edv sportol\u00e1s k\u00f6zben a tejsavval egy\u00fctt keletkez\u0151 H+ ionok megk\u00f6t\u00e9se r\u00e9v\u00e9n k\u00e9pes m\u00e9rs\u00e9kelni az izomsavasod\u00e1st. Megfelel\u0151 mennyis\u00e9g\u0171 b\u00e9ta-alanin n\u00e9lk\u00fcl azonban nem tud karnozin k\u00e9pz\u0151dni. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9d tudni, milyen m\u00e1s feladatokat l\u00e1tnak el az aminosavak a szervezetben, mindent megtudhatsz al\u00e1bbi cikk\u00fcnkb\u0151l: <a href=\"https:\/\/gymbeam.hu\/blog\/aminosavak-osztalyozasuk-funkciojuk-a-testben-hatasuk-a-sportteljesitmenyre-es-a-legjobb-forrasaik\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Aminosavak: oszt\u00e1lyoz\u00e1suk, funkci\u00f3juk a testben, hat\u00e1suk a sportteljes\u00edtm\u00e9nyre \u00e9s a legjobb forr\u00e1saik.<\/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=\"A b\u00e9ta-alanin hat\u00e1sai\" class=\"wp-image-509492\" title=\"A b\u00e9ta-alanin hat\u00e1sai\" 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=\"Hogyan_mukodik_a_beta-alanin\"><\/span>Hogyan m\u0171k\u00f6dik a b\u00e9ta-alanin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/beta-alanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u00e9ta-alanin<\/a> m\u0171k\u00f6d\u00e9se azon alapul, hogy a karnozin nev\u0171 feh\u00e9rjepuffer keletkezik bel\u0151le, ami azut\u00e1n az agyban, az em\u00e9szt\u0151rendszerben, a sz\u00edvben \u00e9s az izmokban t\u00e1rol\u00f3dik. A karnozin els\u0151dleges feladata, hogy fenntartsa ezen szervek sav-b\u00e1zis egyens\u00faly\u00e1t, azaz pH-j\u00e1t. A f\u00e1radts\u00e1g \u00e9rz\u00e9s\u00e9nek k\u00e9sleltetett kialakul\u00e1s\u00e1t okoz\u00f3 hat\u00e1st igazolta egy tanulm\u00e1ny is, amelynek sor\u00e1n a r\u00e9sztvev\u0151knek 2000 m-t kellett <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/evezopad-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">evez\u0151padon<\/a> teljes\u00edteni\u00fck. [9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Legink\u00e1bb kutatott hat\u00e1s\u00e1t az izomsz\u00f6vetben fejti ki, ahol \u00f3v a savasod\u00e1s ellen. Ez annak a k\u00e9pess\u00e9g\u00e9nek k\u00f6sz\u00f6nhet\u0151, hogy <strong>megk\u00f6ti a H+ ionokat, amelyek intenz\u00edv edz\u00e9sek sor\u00e1n a tejsavval (lakt\u00e1ttal) egy\u00fctt termel\u0151dnek.<\/strong> Amikor a karnozin nem k\u00e9pes lebontani a H+ ionokat sportol\u00e1s k\u00f6zben, \u00e9g\u0151 \u00e9rz\u00e9st tapasztalhatsz az izmokban, valamint hirtelen f\u00e1radts\u00e1g is jelentkezhet. Ekkor nincs m\u00e1s v\u00e1laszt\u00e1sod, mint lelass\u00edtani vagy ak\u00e1r teljesen meg\u00e1llni. Ha el\u00e9g magas a karnozin szintje, az k\u00e9sleltetheti az izomf\u00e1radts\u00e1g kialakul\u00e1s\u00e1t, \u00edgy <strong>jobban b\u00edrhatod a meger\u0151ltet\u0151 edz\u00e9seket, \u00e9s hosszabban tart\u00f3 sportol\u00e1sra lehetsz k\u00e9pes.<\/strong> [2]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ennek az anyagnak a szintje teh\u00e1t korl\u00e1toz\u00f3 t\u00e9nyez\u0151 lehet magas intenzit\u00e1s\u00fa testmozg\u00e1s sor\u00e1n.<\/strong> A b\u00e9ta-alanin a hisztidinnel ellent\u00e9tben viszonylag alacsony mennyis\u00e9gben rakt\u00e1roz\u00f3dik a szervezetben, ez\u00e9rt az \u00e9trend \u00e9s \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00e1ltal bevitt b\u00e9ta-alanin n\u00e9lk\u00fcl\u00f6zhetetlen az el\u00e9gs\u00e9ges karnozintermel\u00e9s szempontj\u00e1b\u00f3l. [3]<\/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=\"Milyen_hatasai_vannak_a_beta-alaninnak\"><\/span>Milyen hat\u00e1sai vannak a b\u00e9ta-alaninnak?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"delays-muscle-fatigue\">1. K\u00e9sletleti az izomf\u00e1radts\u00e1g kialakul\u00e1s\u00e1t<\/h3>\n\n\n\n<p>Ha magas intenzit\u00e1s\u00fa sportot \u0171z\u00f6l, az izmaid el\u0151bb vagy ut\u00f3bb elf\u00e1radnak. Hirtelen elvesz\u00edted a lend\u00fcletet \u00e9s az er\u0151t a k\u00f6vetkez\u0151 ism\u00e9tl\u00e9s elv\u00e9gz\u00e9s\u00e9re, vagy arra, hogy a labda ut\u00e1n eredj. <strong>Az izomf\u00e1radts\u00e1g nagyr\u00e9szt a metabolitok, p\u00e9ld\u00e1ul a tejsav, valamint a H+ felhalmoz\u00f3d\u00e1sa miatt alakul ki.<\/strong> Ezek az anyagok g\u00e1tolj\u00e1k az izom\u00f6sszeh\u00faz\u00f3d\u00e1s, az er\u0151kifejt\u00e9s \u00e9s az \u00e1ltal\u00e1nos izomm\u0171k\u00f6d\u00e9s folyamatait. Ennek eredm\u00e9nyek\u00e9ppen nem leszel k\u00e9pes m\u00e9g egy min\u0151s\u00e9gi ism\u00e9tl\u00e9sre, vagy lelassulsz fut\u00e1s k\u00f6zben. Ezt a negat\u00edv hat\u00e1st legink\u00e1bb magas intenzit\u00e1s\u00fa testmozg\u00e1s, p\u00e9ld\u00e1ul HIIT, sprintek vagy a napi Crossfit edz\u00e9sed k\u00f6zben \u00e9rezheted. [3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha azonban el\u00e9g karnozin van az izmokban, a f\u00e1radts\u00e1g \u00e9rz\u00e9se k\u00e9s\u0151bb jelentkezhet. Ennek az oka, hogy a karnozin <strong>megk\u00f6ti a hidrog\u00e9nionokat,<\/strong> ez\u00e1ltal m\u00e9rs\u00e9kli az izomsavasod\u00e1st. Az izmok \u00edgy tov\u00e1bbra is hat\u00e9konyan k\u00e9pesek m\u0171k\u00f6dni, \u00e9s <strong>fenn tudod tartani az edz\u00e9s intenzit\u00e1s\u00e1t.<\/strong>&nbsp;[3]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00c9s hogy mik\u00e9nt lehets\u00e9ges fokozni a karnozintermel\u00e9st?<\/strong> \u00c9rdemes n\u00f6velni a b\u00e9ta-alanin bevitel\u00e9t, ami azut\u00e1n a hisztidinnel egy\u00fcttesen karnozint k\u00e9pez. <strong>A tanulm\u00e1nyok szerint a b\u00e9ta-alanin bevitele \u00e1tlagosan 64%-os emelked\u00e9st okozott a karnozin szintj\u00e9ben.<\/strong> [5]<\/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\">A b\u00e9ta-alanin seg\u00edts\u00e9g\u00e9vel hosszabb ideig sportolhatsz<\/h4>\n\n\n\n<p>A sportol\u00f3k bevon\u00e1s\u00e1val v\u00e9gzett kutat\u00e1sok azt vizsg\u00e1lt\u00e1k, hogy a b\u00e9ta-alanin k\u00e9pes-e kitolni az elf\u00e1rad\u00e1shoz sz\u00fcks\u00e9ges id\u0151tartamot (TTE \u2013 Time to Exhaustion). <strong>Legnagyobb hat\u00e1s\u00e1t a maximum 270 m\u00e1sodpercig tart\u00f3 gyakorlatok sor\u00e1n fejtette ki,<\/strong> azoknak is k\u00fcl\u00f6n\u00f6sen a befejez\u0151 szakasz\u00e1ban, ami k\u00fcl\u00f6n\u00f6sen fontos fut\u00f3- \u00e9s ker\u00e9kp\u00e1ros versenyek sor\u00e1n.<\/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 b\u00e9ta-alanin 4 h\u00e9ten \u00e1t tart\u00f3 fokozott bevitele <strong>13%-os teljes\u00edtm\u00e9nyjavul\u00e1st eredm\u00e9nyezett ker\u00e9kp\u00e1roz\u00e1s k\u00f6zben.<\/strong> 10 h\u00e9t ut\u00e1n tov\u00e1bbi 3,2%-os emelked\u00e9s volt megfigyelhet\u0151. A tanulm\u00e1ny sor\u00e1n megfigyelt teljes\u00edtm\u00e9nyjavul\u00e1s \u00f6sszef\u00fcgg\u00e9sben \u00e1llt a megn\u00f6vekedett karnozink\u00e9szletekkel. &nbsp;[8]<\/li>\n\n\n\n<li>A f\u00e1radts\u00e1g k\u00e9sleltetett \u00e9rz\u00e9se jelentette pozit\u00edv hat\u00e1sokat kimutatt\u00e1k olyan r\u00e9sztvev\u0151k eset\u00e9ben is, akiknek az <a href=\"https:\/\/gymbeam.hu\/evezopad-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">evez\u0151padon<\/a> megtett 2000 m evez\u00e9s volt a feladata. [9]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az \u00e9trend-kieg\u00e9sz\u00edt\u0151k m\u00e1sik t\u00edpusai, amelyek seg\u00edthetnek k\u00e9sleltetni a f\u00e1radts\u00e1g kialakul\u00e1s\u00e1t edz\u00e9s k\u00f6zben, a BCAA-k. T\u00f6bbet is megtudhatsz r\u00f3luk, ha elolvasod <a href=\"https:\/\/gymbeam.hu\/blog\/a-bcaa-hatasa-a-testedre\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>BCAA-k: milyen hat\u00e1saik vannak az izomn\u00f6veked\u00e9sre \u00e9s a sportteljes\u00edtm\u00e9nyre, \u00e9s mennyit aj\u00e1nlott bevinned bel\u0151l\u00fck?<\/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\/11\/cz_jakub_enzl_07-092023_21-scaled-e1700128998348-1124x749.jpg\" alt=\"A b\u00e9ta-alanin t\u00e1mogatja a sportteljes\u00edtm\u00e9nyt\" 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=\"sports-performance\">2. Sportteljes\u00edtm\u00e9ny<\/h3>\n\n\n\n<p>A b\u00e9ta-alaninnak k\u00f6sz\u00f6nhet\u0151en hosszabban \u00e9s jobb min\u0151s\u00e9gben lehetsz k\u00e9pes edzeni. Legjobb hat\u00e1sa akkor figyelhet\u0151 meg, amikor <strong>magas intenzit\u00e1s\u00fa, 60-240 m\u00e1sodpercen \u00e1t tart\u00f3 tev\u00e9kenys\u00e9geket<\/strong> v\u00e9gzel \u2013 ezek k\u00f6z\u00e9 tartozik a r\u00f6videbb t\u00e1v\u00fa <strong>fut\u00e1s, \u00fasz\u00e1s vagy evez\u00e9s.<\/strong> Meg\u00e1llja a hely\u00e9t olyan sportokban is, amelyekre r\u00f6videbb ideig tart\u00f3 er\u0151- vagy magas intenzit\u00e1s\u00fa gyakorlatok jellemz\u0151ek, mint amilyen <strong>a test\u00e9p\u00edt\u00e9s, a s\u00falyemel\u00e9s, az er\u0151emel\u00e9s, a crossfit vagy a HIIT.<\/strong> Alkalmazhatj\u00e1k futballist\u00e1k, kos\u00e1rlabd\u00e1z\u00f3k \u00e9s m\u00e1s csapatsportol\u00f3k is, akik r\u00f6vid, de nagy kih\u00edv\u00e1st jelent\u0151 csat\u00e1kat v\u00edvnak. Tanulm\u00e1nyok szerint emellett \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k is haszn\u00e1t vehetik a b\u00e9ta-alaninnak. [7]<\/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 b\u00e9ta-alanin pozit\u00edv hat\u00e1sait maximum 25 percig tart\u00f3 edz\u00e9sek sor\u00e1n is megfigyelt\u00e9k.&nbsp;[5]<\/li>\n\n\n\n<li>Azonban <strong>m\u00e1s sportol\u00f3k<\/strong> is haszn\u00e1t vehetik. Placeb\u00f3val \u00f6sszehasonl\u00edtva a hobbifut\u00f3k jobb 10 km-eket futottak, miut\u00e1n 23 napig napi 5 g b\u00e9ta-alanint vittek be. [6]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A magas intenzit\u00e1s\u00fa sportteljes\u00edtm\u00e9nyt a kreatin is t\u00e1mogatja. Ha szeretn\u00e9l t\u00f6bbet megtudni err\u0151l az \u00e9trend-kieg\u00e9sz\u00edt\u0151r\u0151l, olvasd el al\u00e1bbi cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/kreatin-koztudottan-noveli-az-izomtomeget-es-az-erot-de-milyen-hatassal-van-az-agyra-az-immunrendszerre-es-az-egeszsegre-nezve\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin: k\u00f6ztudottan n\u00f6veli az izomt\u00f6meget \u00e9s az er\u0151t, de milyen hat\u00e1ssal van az agyra, az immunrendszerre \u00e9s az eg\u00e9szs\u00e9gre n\u00e9zve?<\/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=\"B\u00e9ta-alanin sportol\u00f3knak\" class=\"wp-image-509526\" title=\"B\u00e9ta-alanin sportol\u00f3knak\" 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=\"antioxidant-effects\">3. Antioxid\u00e1ns hat\u00e1sok<\/h3>\n\n\n\n<p>A b\u00e9ta-alanin \u00f6nmag\u00e1ban nem rendelkezik antioxid\u00e1ns hat\u00e1sokkal, de a bel\u0151le l\u00e9trej\u00f6v\u0151 karnozin igen \u2013 ennek k\u00f6sz\u00f6nhet\u0151en k\u00e9pes <strong>semleges\u00edteni a szabad gy\u00f6k\u00f6ket,<\/strong> amelyek k\u00e1ros\u00edtj\u00e1k a szervezet sejtjeit. Megk\u00f6ti emellett a r\u00e9z- \u00e9s cinkionokat is, \u00edgy megakad\u00e1lyozza ezeknek a szint\u00e9n sejtk\u00e1ros\u00edt\u00f3 hat\u00e1s\u00fa felhalmoz\u00f3d\u00e1s\u00e1t.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Szint\u00e9n \u00e9rdemes megeml\u00edteni <strong>a karnozin antiglik\u00e1ci\u00f3s tulajdons\u00e1gait.<\/strong> Ez azt jelenti, hogy g\u00e1tolja a glik\u00e1ci\u00f3t, azt a folyamatot, amelynek sor\u00e1n a cukrok feh\u00e9rj\u00e9khez \u00e9s zs\u00edrokhoz k\u00f6t\u0151dnek, ami pedig k\u00e1ros hat\u00e1sokat gyakorol ezekre a molekul\u00e1kra. A glik\u00e1ci\u00f3 kapcsolatban \u00e1ll az \u00f6reged\u00e9ssel, valamint egyes betegs\u00e9gek, p\u00e9ld\u00e1ul az \u00e9relmeszesed\u00e9s kialakul\u00e1s\u00e1val.&nbsp;[1, 10]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy m\u00e1sik fontos antioxid\u00e1ns a C-vitamin. Ha t\u00f6bbet szeretn\u00e9l megtudni r\u00f3la, olvasd el <a href=\"https:\/\/gymbeam.hu\/blog\/c-vitamin-minden-amit-tudnod-kell-rola-amig-meg-nem-keso\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>A C-vitamin t\u00e1mogatja az immunrendszert \u00e9s a kollag\u00e9ntermel\u00e9st. Milyen egy\u00e9b hat\u00e1sai vannak, \u00e9s mennyit kell naponta fogyasztani?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"health\">4. Egy\u00e9b lehets\u00e9ges hat\u00e1sok<\/h3>\n\n\n\n<p>A b\u00e9ta-alanin az eg\u00e9szs\u00e9g\u00fcgy m\u00e1s ter\u00fcletein is kutat\u00e1sok t\u00e1rgya.<\/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 hat\u00e1s:<\/strong> A szervezet karnozinhi\u00e1nya gyakran kapcsolatban \u00e1ll az el\u0151rehaladott \u00e9letkorral. Ha b\u00e9ta-alanin bevitel\u00e9vel n\u00f6veled a karnozin szintj\u00e9t, <a href=\"https:\/\/gymbeam.hu\/oregedes-ellen\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lelass\u00edthatod az \u00f6reged\u00e9s folyamat\u00e1t<\/a>. Hat\u00e1sa val\u00f3sz\u00edn\u0171leg hasonl\u00f3 a <a href=\"https:\/\/gymbeam.hu\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rezveratrol<\/a> nev\u0171 antioxid\u00e1ns\u00e9hoz, de a pontos m\u0171k\u00f6d\u00e9se m\u00e9g nem teljesen tiszt\u00e1zott. [1]<\/li>\n\n\n\n<li><strong>A Parkinson- \u00e9s Alzheimer-k\u00f3r kezel\u00e9s\u00e9nek t\u00e1mogat\u00e1sa:<\/strong> A karnozinszint n\u00f6vel\u00e9se seg\u00edts\u00e9get ny\u00fajthat neurodegenerat\u00edv betegs\u00e9gek kezel\u00e9se sor\u00e1n is.&nbsp;[11-12]<\/li>\n\n\n\n<li><strong>A v\u00e9rcukorszint cs\u00f6kkent\u00e9se:<\/strong> A b\u00e9ta-alanin seg\u00edts\u00e9g\u00e9vel cs\u00f6kkenthet\u0151 a v\u00e9rcukorszint, \u00e9s javulhat az inzulinrezisztencia.&nbsp;[13]<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha k\u00edv\u00e1ncsi vagy, hogyan lehet lelass\u00edtani az \u00f6reged\u00e9st, olvasd el al\u00e1bbi cikk\u00fcnket: <a href=\"https:\/\/gymbeam.hu\/blog\/anti-aging-es-egeszseges-oregedes-hogyan-gondoskodjunk-testunkrol-es-orizzuk-meg-egeszsegunket-es-fiatalos-megjelenesunket\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Anti-aging \u00e9s eg\u00e9szs\u00e9ges \u00f6reged\u00e9s: hogyan gondoskodjunk test\u00fcnkr\u0151l, \u00e9s \u0151rizz\u00fck meg eg\u00e9szs\u00e9g\u00fcnket \u00e9s fiatalos megjelen\u00e9s\u00fcnket?<\/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=\"A_beta-alanin_alkalmazasa\"><\/span>A b\u00e9ta-alanin alkalmaz\u00e1sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A b\u00e9ta-alanin maxim\u00e1lis potenci\u00e1lj\u00e1nak el\u00e9r\u00e9s\u00e9hez hossz\u00fa t\u00e1v\u00fa alkalmaz\u00e1s \u00e9s az aj\u00e1nlott beviteli mennyis\u00e9g betart\u00e1sa aj\u00e1nlott \u2013 ez <strong>\u00e1tlagosan 64%-os emelked\u00e9st okoz az izmok karnozinszintj\u00e9ben.<\/strong> A n\u00f6veked\u00e9s m\u00e9rt\u00e9ke azonban f\u00fcgg az izmok kiindul\u00f3 karnozinszintj\u00e9t\u0151l \u00e9s val\u00f3sz\u00edn\u0171leg az izomt\u00f6meg fel\u00e9p\u00edt\u00e9s\u00e9t\u0151l (a gyors \u00e9s lass\u00fa izomrostok ar\u00e1ny\u00e1t\u00f3l) is. [5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A b\u00e9ta-alanin term\u00e9szetes form\u00e1ban jellemz\u0151en \u00e1llati eredet\u0171 term\u00e9kekben tal\u00e1lhat\u00f3 meg, k\u00fcls\u0151 forr\u00e1sb\u00f3l sz\u00e1rmaz\u00f3 bevitele ez\u00e9rt <strong><a href=\"https:\/\/gymbeam.hu\/blog\/vegetarianizmus-a-husmentes-etrend-elonyei-es-hatranyai\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">veget\u00e1ri\u00e1nusoknak<\/a>,<\/strong> <a href=\"https:\/\/gymbeam.hu\/blog\/mely-tapanyagok-hianyoznak-a-veganoknal-leggyakrabban-es-hogyan-lehet-oket-potolni\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>veg\u00e1noknak<\/strong><\/a> \u00e9s mindazoknak aj\u00e1nlott, akik n\u00f6v\u00e9nyi alap\u00fa \u00e9trendet k\u00f6vetnek.<\/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=\"A b\u00e9ta-alanin helyes adaogl\u00e1sa\" class=\"wp-image-509543\" title=\"A b\u00e9ta-alanin helyes adaogl\u00e1sa\" 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\">A b\u00e9ta-alanin aj\u00e1nlott adagol\u00e1sa<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A sportteljes\u00edtm\u00e9ny t\u00e1mogat\u00e1s\u00e1ra <strong>naponta 4-6 g b\u00e9ta-alanin 2-4 h\u00e9ten \u00e1t<\/strong> tart\u00f3 bevitele aj\u00e1nlott.&nbsp;[1]<\/li>\n\n\n\n<li>Ezt a mennyis\u00e9get <strong>0,8-1,6 g-os<\/strong> adagokra bonhatod. Ez megakad\u00e1lyozza a viszket\u0151 \u00e9rz\u00e9s kialakul\u00e1s\u00e1t, amit a b\u00e9ta-alanin magasabb mennyis\u00e9ge okoz.<\/li>\n\n\n\n<li>A bevitelt nem sz\u00fcks\u00e9ges az edz\u00e9seid id\u0151pontj\u00e1hoz k\u00f6tn\u00f6d. A bevitel ideje nem befoly\u00e1solja a hat\u00e9konys\u00e1got.&nbsp;[1]<\/li>\n\n\n\n<li>A <a href=\"https:\/\/gymbeam.hu\/beta-alanin-120-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tabletta<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/beta-alanin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">por<\/a> form\u00e1j\u00e1ban el\u00e9rhet\u0151 egykomponens\u0171 \u00e9trend-kieg\u00e9sz\u00edt\u0151k ide\u00e1lis v\u00e1laszt\u00e1st jelentenek.<\/li>\n\n\n\n<li>A b\u00e9ta-alanin gyakori \u00f6sszetev\u0151je <a href=\"https:\/\/gymbeam.hu\/proami-no-390-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminosav-komplexeknek<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/edzes-elotti-stimulansok\" class=\"ek-link\">edz\u00e9s el\u0151tti k\u00e9sz\u00edtm\u00e9nyeknek<\/a>, ez\u00e9rt vedd figyelembe az ezen forr\u00e1sokb\u00f3l sz\u00e1rmaz\u00f3 b\u00e9ta-alanint is.<\/li>\n\n\n\n<li>Ha a b\u00e9ta-alanint koffeinnel, vagy <a href=\"https:\/\/gymbeam.hu\/blog\/20-olyan-elelmiszer-amellyel-konnyeden-juttathatsz-feherjet-az-etrendedbe\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">feh\u00e9rje-<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/blog\/szenhidratok-tipusok-forrasok-emesztes-a-szervezetben-betoltott-szerepuk-es-megfelelo-beviteluk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sz\u00e9nhidr\u00e1ttartalm\u00fa<\/a> \u00e9telekkel egy\u00fctt veszed be, jav\u00edthatod a felsz\u00edv\u00f3d\u00e1s\u00e1t. [1]<\/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\">Milyen m\u00e9rt\u00e9kben n\u00f6vekszik a karnozin szintje?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ha 2 h\u00e9ten kereszt\u00fcl napi 4-6 g b\u00e9ta-alanint viszel be, \u00e1tlagosan 20-30%-kal n\u00f6vekedhet az izmok karnozinszintje.<\/li>\n\n\n\n<li>Ha 4 h\u00e9ten kereszt\u00fcl napi 4-6 g b\u00e9ta-alanint viszel be, \u00e1tlagosan 40-64%-kal n\u00f6vekedhet az izmok karnozinszintje.<\/li>\n\n\n\n<li>Ha 10 h\u00e9ten kereszt\u00fcl napi 4-6 g b\u00e9ta-alanint viszel be, \u00e1tlagosan 80%-kal n\u00f6vekedhet az izmok karnozinszintje.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>10 h\u00e9t ut\u00e1n a karnozin szintje tel\u00edt\u0151dik, \u00e9s fenntart\u00e1st c\u00e9lz\u00f3 bevitelt folytathatsz.&nbsp;[1, 5]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Felvet\u0151dhet a k\u00e9rd\u00e9s, hogy <strong>nem jobb-e k\u00f6zvetlen\u00fcl karnozint bevinned:<\/strong> a tanulm\u00e1nyok szerint hat\u00e9konyabb, ha a szervezet maga szintetiz\u00e1lja a karnozint b\u00e9ta-alaninb\u00f3l, mintha a karnozint \u00f6nmag\u00e1ban fogyasztan\u00e1nk.&nbsp;[15]<\/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\">Mivel kombin\u00e1lhat\u00f3 a b\u00e9ta-alanin?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Az izomf\u00e1radts\u00e1g k\u00e9sleltet\u00e9s\u00e9re:<\/strong> b\u00e9ta-alanin sz\u00f3dabikarb\u00f3n\u00e1val.<\/li>\n\n\n\n<li><strong>A teljes\u00edtm\u00e9ny fokoz\u00e1s\u00e1ra:<\/strong> b\u00e9ta-alanin <a href=\"https:\/\/gymbeam.hu\/citrullin-malat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citrullint<\/a>, <a href=\"https:\/\/gymbeam.hu\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginint<\/a>, <a href=\"https:\/\/gymbeam.hu\/koffein-90-tabl-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koffeint<\/a> tartalmaz\u00f3 <a href=\"https:\/\/gymbeam.hu\/thor-fuel-vitargo-edzes-elotti-serkento600-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">edz\u00e9s el\u0151tti k\u00e9sz\u00edtm\u00e9nnyel<\/a>, vagy \u00f6nmagukban ezekkel az anyagokkal. Hossz\u00fa t\u00e1von, majd <a href=\"https:\/\/gymbeam.hu\/kreatin-monohidrat-100-gym-beam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kreatinnal<\/a>, ami fokozhatja a b\u00e9ta-alanin hat\u00e1s\u00e1t.<\/li>\n\n\n\n<li><strong>Antioxid\u00e1ns hat\u00e1sok\u00e9rt:<\/strong> <a href=\"https:\/\/gymbeam.hu\/gyogynovenyes-kiegeszitok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00f6v\u00e9nyi kivonatokkal<\/a>, <a href=\"https:\/\/gymbeam.hu\/vitaminok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminokkal<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/antioxidans-komplex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">antioxid\u00e1ns-komplexszel<\/a> egy\u00fctt.<\/li>\n\n\n\n<li>\u00d6reged\u00e9sg\u00e1tl\u00f3 hat\u00e1sok\u00e9rt: <a href=\"https:\/\/gymbeam.hu\/resveratrol-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">rezveratrollal<\/a>, <a href=\"https:\/\/gymbeam.hu\/q10-koenzim-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Q10-koenzimmel<\/a>, <a href=\"https:\/\/gymbeam.hu\/kvercetin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kvercetinnel<\/a> vagy <a href=\"https:\/\/gymbeam.hu\/anti-aging-complex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u00f6reged\u00e9sg\u00e1tl\u00f3 komplexszel<\/a>.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Ha \u00e9rdekelnek az argininnek a sportol\u00f3k sz\u00e1m\u00e1ra ny\u00fajtott el\u0151nyei is, olvasd el <a href=\"https:\/\/gymbeam.hu\/blog\/az-arginin-8-bizonyitott-hatasa-a-sportolok-szamara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Arginin: hat\u00e1sai, \u00e9s adagol\u00e1sa sportol\u00e1shoz \u00e9s az eg\u00e9szs\u00e9g t\u00e1mogat\u00e1s\u00e1ra<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Kinek ny\u00fajthat seg\u00edts\u00e9get a b\u00e9ta-alanin alkalmaz\u00e1sa?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>test\u00e9p\u00edt\u0151knek, s\u00falyemel\u0151knek, er\u0151emel\u0151knek, crossfittereknek \u00e9s m\u00e1s er\u0151sportol\u00f3knak<\/li>\n\n\n\n<li>fut\u00f3knak, ker\u00e9kp\u00e1rosoknak, evez\u0151s\u00f6knek, \u00fasz\u00f3knak<\/li>\n\n\n\n<li>futballist\u00e1knak, j\u00e9gkorong-, kos\u00e1rlabda-, r\u00f6gbi- \u00e9s m\u00e1s csapatj\u00e1t\u00e9kosoknak<\/li>\n\n\n\n<li>teniszez\u0151knek \u00e9s m\u00e1s \u00fct\u0151ssport-j\u00e1t\u00e9kosoknak<\/li>\n\n\n\n<li>intenz\u00edv edz\u00e9seket, p\u00e9ld\u00e1ul HIIT vagy Les Mills edz\u00e9seket v\u00e9gz\u0151knek<\/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=\"A_beta-alanin_mellekhatasai\"><\/span>A b\u00e9ta-alanin mell\u00e9khat\u00e1sai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Amint m\u00e1r eml\u00edtett\u00fck, a b\u00e9ta-alanin term\u00e9szetesen elfordul\u00f3 anyag a szervezetben, \u00edgy norm\u00e1l mennyis\u00e9gben egy eg\u00e9szs\u00e9ges ember sz\u00e1m\u00e1ra nem gyakorol k\u00e1ros hat\u00e1sokat a testben zajl\u00f3 folyamatokra, \u00e9s teljesen biztons\u00e1gosnak tekinthet\u0151. A b\u00e9ta-alanin egyetlen ismert mell\u00e9khat\u00e1sa a <strong>bizserg\u0151 vagy viszket\u0151 \u00e9rz\u00e9s,<\/strong> amely leggyakrabban az arcon, a nyakon \u00e9s a k\u00e9zfejeken jelentkezik. Egyesek sz\u00e1m\u00e1ra ez a hat\u00e1s adja meg a testnek azt a pozit\u00edv \u00e9rz\u00e9st, ami \u00e1ltal az k\u00e9szen \u00e1ll az edz\u00e9sre. M\u00e1sok azonban kellemetlenk\u00e9nt \u00edrj\u00e1k le az \u00e9rz\u00e9st. A megold\u00e1s az, ha <strong>naponta t\u00f6bbsz\u00f6r ker\u00fclnek kisebb adagok (0,8-1,6 g) bevitelre,<\/strong> vagy ha a b\u00e9ta-alanin lassabban felszabadul\u00f3 form\u00e1ira v\u00e1ltunk. [1, 5]<\/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\">Mi\u00e9rt okoz viszket\u00e9st a b\u00e9ta-alanin?<\/h3>\n\n\n\n<p>A b\u00e9ta-alanin bevitel\u00e9t k\u00eds\u00e9r\u0151 viszket\u0151, bizserg\u0151 vagy zsibbad\u00f3 \u00e9rz\u00e9s oka egyszer\u0171. Ez az anyag <strong>a b\u0151r receptoraival (MrgprD, GPCR) l\u00e9p kapcsolatba, ami aktiv\u00e1lja az \u00e9rz\u0151idegeket;<\/strong> ennek az eredm\u00e9nye a bizserg\u00e9s. Ez azonban teljesen \u00e1rtalmatlan \u00e9s \u00e1tmeneti hat\u00e1s, ami jellemz\u0151en hamar elm\u00falik, \u00e9s nem jelent vesz\u00e9lyt. Vannak, akik ilyen szempontb\u00f3l \u00e9rz\u00e9kenyebbek m\u00e1sokn\u00e1l, \u00e9s intenz\u00edvebb zsibbad\u00e1st tapasztalhatnak.&nbsp;[14]<\/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=\"A b\u00e9ta-alanin mell\u00e9khat\u00e1sai\" class=\"wp-image-509559\" title=\"A b\u00e9ta-alanin mell\u00e9khat\u00e1sai\" 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=\"Mit_erdemes_megjegyezned\"><\/span>Mit \u00e9rdemes megjegyezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A b\u00e9ta-alanin vitathatatlanul az egyik legn\u00e9pszer\u0171bb t\u00e1pl\u00e1k\u00e9kkieg\u00e9sz\u00edt\u0151. Seg\u00edthet k\u00e9sleltetni a f\u00e1radts\u00e1g\u00e9rzet kialakul\u00e1s\u00e1t, t\u00e1mogatja a sportteljes\u00edtm\u00e9nyt, \u00e9s j\u00f3t\u00e9kony hat\u00e1sokat gyakorol az eg\u00e9szs\u00e9gre. Alkalmaz\u00e1sa aj\u00e1nlott mindenkinek, aki m\u00e9g egy ism\u00e9tl\u00e9st el akar v\u00e9gezni, <strong>hosszabb ideig akar magas intenzit\u00e1ssal edzeni, gyorsabb akar lenni ellenfel\u00e9n\u00e9l,<\/strong> vagy crossfit-versenyeken akar csillogni. A b\u00e9ta-alanin lehet a hi\u00e1nyz\u00f3 darab a t\u00f6k\u00e9letes teljes\u00edtm\u00e9ny kirak\u00f3s\u00e1ban. Hogy minden el\u0151ny\u00e9t kihaszn\u00e1lhasd, a kulcs az aj\u00e1nlott adagol\u00e1s betart\u00e1sa, \u00e9s hogy legal\u00e1bb 2 h\u00e9ten \u00e1t fogyaszd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Megtudt\u00e1l valami \u00fajat \u00e9s hasznosat cikk\u00fcnkb\u0151l? Ne felejtsd el megosztani bar\u00e1taiddal!<\/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\tEdz\u00e9s el\u0151tti stimul\u00e1nsok\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\tB\u00e9ta-Alanin\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 b\u00e9ta-alanin az egyik legn\u00e9pszer\u0171bb \u00e9terend-kieg\u00e9sz\u00edt\u0151 a sportol\u00f3k k\u00f6r\u00e9ben, amelyet \u00f6nmag\u00e1ban \u00e9s edz\u00e9s el\u0151tti k\u00e9sz\u00edtm\u00e9nyek \u00f6sszetev\u0151jek\u00e9nt is haszn\u00e1lnak. Mi \u00e1ll hat\u00e1sai m\u00f6g\u00f6tt, \u00e9s mi az aj\u00e1nlott adagol\u00e1sa?<\/p>\n","protected":false},"author":129,"featured_media":509467,"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":[6216,7626,7260,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-517297","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-aminosav","9":"tag-egeszseg","10":"tag-eroedzes","11":"tag-taplalekkiegeszitok","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A b\u00e9ta-alanin jav\u00edtja a sportteljes\u00edtm\u00e9nyt. Hogyan szedd \u00fagy, hogy a viszket\u00e9st\u0151l is megszabadulj? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi az a b\u00e9ta-alanin, hogyan kell szedni, mik a mell\u00e9khat\u00e1sai, \u00e9s mennyi az aj\u00e1nlott beviteli mennyis\u00e9ge sportol\u00f3k sz\u00e1m\u00e1ra? Milyen hat\u00e1sai vannak a teljes\u00edtm\u00e9nyre, a f\u00e1radts\u00e1g k\u00e9sleltet\u00e9s\u00e9re \u00e9s az eg\u00e9szs\u00e9gre?\" \/>\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\/beta-alanin-jelentosege-a-sportban\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A b\u00e9ta-alanin jav\u00edtja a sportteljes\u00edtm\u00e9nyt. 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Milyen hat\u00e1sai vannak a teljes\u00edtm\u00e9nyre, a f\u00e1radts\u00e1g k\u00e9sleltet\u00e9s\u00e9re \u00e9s az eg\u00e9szs\u00e9gre?","breadcrumb":{"@id":"https:\/\/gymbeam.hu\/blog\/beta-alanin-jelentosege-a-sportban\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.hu\/blog\/beta-alanin-jelentosege-a-sportban\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.hu\/blog\/beta-alanin-jelentosege-a-sportban\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/11\/beta-alanin-FB-.png","width":1200,"height":628,"caption":"Beta-alanin zlep\u0161\u00ed sportovn\u00ed v\u00fdkon. Jak ho u\u017e\u00edvat a vyhnout se mraven\u010den\u00ed?"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.hu\/blog\/beta-alanin-jelentosege-a-sportban\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"A b\u00e9ta-alanin jav\u00edtja a sportteljes\u00edtm\u00e9nyt. 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.","url":"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/517297","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=517297"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/517297\/revisions"}],"predecessor-version":[{"id":517514,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/517297\/revisions\/517514"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/509467"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=517297"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=517297"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=517297"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=517297"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=517297"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}