{"id":535309,"date":"2024-03-18T09:58:31","date_gmt":"2024-03-18T08:58:31","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=535309"},"modified":"2024-03-18T09:58:33","modified_gmt":"2024-03-18T08:58:33","slug":"l-citrulin-es-minden-amit-tudnunk-kell-rola","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/l-citrulin-es-minden-amit-tudnunk-kell-rola\/","title":{"rendered":"A citrullin jav\u00edtja a teljes\u00edtm\u00e9nyt, \u00e9s k\u00e9slelteti a f\u00e1radts\u00e1g\u00e9rzet kialakul\u00e1s\u00e1t. Milyen m\u00e1s j\u00f3t\u00e9kony hat\u00e1sokkal rendelkezik?"},"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\/l-citrulin-es-minden-amit-tudnunk-kell-rola\/#Mi_az_a_citrullin\" title=\"Mi az a citrullin?\">Mi az a citrullin?<\/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\/l-citrulin-es-minden-amit-tudnunk-kell-rola\/#Hogyan_mukodik_a_citrullin\" title=\"Hogyan m\u0171k\u00f6dik a citrullin?\">Hogyan m\u0171k\u00f6dik a citrullin?<\/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\/l-citrulin-es-minden-amit-tudnunk-kell-rola\/#Melyek_a_citrullin_hatasai\" title=\"Melyek a citrullin hat\u00e1sai?\">Melyek a citrullin hat\u00e1sai?<\/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\/l-citrulin-es-minden-amit-tudnunk-kell-rola\/#Hogyan_javasolt_alkalmazni_a_citrullint\" title=\"Hogyan javasolt alkalmazni a citrullint?\">Hogyan javasolt alkalmazni a citrullint?<\/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\/l-citrulin-es-minden-amit-tudnunk-kell-rola\/#Kik_profitalhatnak_a_legtobbet_a_citrullinbol\" title=\"Kik profit\u00e1lhatnak a legt\u00f6bbet a citrullinb\u00f3l?\">Kik profit\u00e1lhatnak a legt\u00f6bbet a citrullinb\u00f3l?<\/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\/l-citrulin-es-minden-amit-tudnunk-kell-rola\/#A_citrullin_mellekhatasai\" title=\"A citrullin mell\u00e9khat\u00e1sai\">A citrullin mell\u00e9khat\u00e1sai<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hu\/blog\/l-citrulin-es-minden-amit-tudnunk-kell-rola\/#Mit_erdemes_megjegyezned\" title=\"Mit \u00e9rdemes megjegyezned?\">Mit \u00e9rdemes megjegyezned?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>A citrullin nem annyira j\u00f3l ismert a sportt\u00e1pl\u00e1lkoz\u00e1s vil\u00e1g\u00e1ban, mint a feh\u00e9rje vagy a kreatin, pedig k\u00e9ts\u00e9gtelen, hogy r\u00e1szolg\u00e1l a figyelemre. K\u00fcl\u00f6n\u00f6sen nagy n\u00e9pszer\u0171s\u00e9gnek \u00f6rvend er\u0151sportol\u00f3k k\u00f6r\u00e9ben, akik <strong>edz\u00e9s el\u0151tt fogyasztj\u00e1k, hogy beind\u00edts\u00e1k izmaikat;<\/strong> ezek azonban nemcsak nagyobbnak l\u00e1tszanak, hogy magukra vonj\u00e1k az edz\u0151t\u00e1rsak figyelm\u00e9t, de t\u00f6bb v\u00e9rhez is jutnak, ami <strong>jobb er\u0151teljes\u00edtm\u00e9nyt<\/strong> eredm\u00e9nyezhet. A citrullin hat\u00e1sainak list\u00e1ja azonban k\u00f6zel sem teljes, mivel sz\u00e1mos j\u00f3t\u00e9kony tulajdons\u00e1g\u00e1val seg\u00edt er\u0151- \u00e9s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3knak, \u00e9s \u00e9rdekes eg\u00e9szs\u00e9g\u00fcgyi hat\u00e1sokkal is rendelkezik, amelyekr\u0151l r\u00e9szletesen olvashatsz cikk\u00fcnkben.<\/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\">Cikk\u00fcnkben a citrullinnak az al\u00e1bbi ter\u00fcletekre gyakorolt hat\u00e1sair\u00f3l olvashatsz:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sportteljesitmeny\" style=\"border-radius:0px\">SPORTTELJES\u00cdTM\u00c9NY<\/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=\"#izomnovekedes\" style=\"border-radius:0px\">IZOMN\u00d6VEKED\u00c9S<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#regeneracio\" style=\"border-radius:0px\">REGENER\u00c1CI\u00d3<\/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=\"#a-sziv-egeszsege\" style=\"border-radius:0px\">A SZ\u00cdV EG\u00c9SZS\u00c9GE<\/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=\"#a-ferfiak-szexualis-egeszsege\" style=\"border-radius:0px\">A F\u00c9RFIAK SZEXU\u00c1LIS EG\u00c9SZS\u00c9GE<\/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_citrullin\"><\/span>Mi az a citrullin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/citrullin-malat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citrullin<\/a> egy <strong>nem esszenci\u00e1lis aminosav,<\/strong> amelyet a szervezet \u00f6nmaga is k\u00e9pes el\u0151\u00e1ll\u00edtani. A test\u00fcnkben az <a href=\"https:\/\/gymbeam.hu\/l-ornitin-hcl-gymbeam.html\">ornitin<\/a> nev\u0171 aminosavb\u00f3l \u00e9s karbamoil-foszf\u00e1tb\u00f3l keletkezik intermedierk\u00e9nt, a karbamidciklus r\u00e9szek\u00e9nt, emellett bizonyos \u00e9telek vagy \u00e9trend-kieg\u00e9sz\u00edt\u0151k fogyaszt\u00e1s\u00e1val is bevissz\u00fck szervezet\u00fcnkbe. A sportt\u00e1pl\u00e1lkoz\u00e1s ter\u00fclet\u00e9r\u0151l ismert m\u00e1s aminosavakkal ellent\u00e9tben a citrullin<strong> nem az izmok \u00e9s m\u00e1s sz\u00f6vetek n\u00f6veked\u00e9se \u00e9s regener\u00e1ci\u00f3ja sor\u00e1n haszn\u00e1lt \u00e9p\u00edt\u0151elemk\u00e9nt hasznosul<\/strong> \u2013 m\u0171k\u00f6d\u00e9se teljesen m\u00e1s, de ugyanolyan fontos sportol\u00f3k sz\u00e1m\u00e1ra. <sup>[3]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Egy \u00e9rdekess\u00e9g a citrullin kapcs\u00e1n, hogy a neve a latin&nbsp;<em>citrullus vulgaris<\/em> sz\u00f3b\u00f3l sz\u00e1rmazik, amely g\u00f6r\u00f6gdinny\u00e9t jelent, mivel els\u0151 alkalommal g\u00f6r\u00f6gdinny\u00e9b\u0151l nyert\u00e9k ki ezt az anyagot 1914-ben.&nbsp;<sup>[7]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha \u00e9rdekel, milyen m\u00e1s aminosavak l\u00e9teznek m\u00e9g, \u00e9s szeretn\u00e9l t\u00f6bbet megtudni hat\u00e1saikr\u00f3l, olvasd el al\u00e1bbi cikk\u00fcnket: <strong><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\">Aminosavak: oszt\u00e1lyoz\u00e1suk, funkci\u00f3juk a testben, hat\u00e1suk a sportteljes\u00edtm\u00e9nyre \u00e9s a legjobb forr\u00e1saik<\/a>.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/cz_jakub_enzl_07-092023_03-1124x843.jpg\" alt=\"Mi az a citrullin?\" class=\"wp-image-528222\" title=\"Mi az a citrullin?\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hogyan_mukodik_a_citrullin\"><\/span>Hogyan m\u0171k\u00f6dik a citrullin?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <a href=\"https:\/\/gymbeam.hu\/citrullin-kapszula-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">citrullin<\/a> k\u00e9t kulcsfontoss\u00e1g\u00fa folyamatban vesz r\u00e9szt a szervezetben. Az els\u0151 a m\u00e1r eml\u00edtett <strong>karbamidciklus,<\/strong> amely els\u0151sorban a m\u00e1jban zajlik, <strong>feladata pedig a m\u00e9rgez\u0151 amm\u00f3nia elt\u00e1vol\u00edt\u00e1sa a szervezetb\u0151l,<\/strong> valamint ennek \u00e1talak\u00edt\u00e1sa kev\u00e9sb\u00e9 m\u00e9rgez\u0151 karbamidd\u00e1, amely azut\u00e1n a vizelettel egy\u00fctt t\u00e1vozik. A citrullin mellett az <a href=\"https:\/\/gymbeam.hu\/l-ornitin-hcl-gymbeam.html\" class=\"ek-link\">ornitin<\/a> \u00e9s az arginin is r\u00e9szt vesz ebben a folyamatban, egy\u00fctt pedig a szervezet <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-erdemes-megtisztitani-es-meregteleniteni-a-szervezetunket\/\" class=\"ek-link\">term\u00e9szetes m\u00e9regtelen\u00edt\u00e9s\u00e9ben<\/a> t\u00f6ltenek be fontos szerepet. <sup>[1, 3]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A m\u00e1sik folyamat, ami sportol\u00f3k sz\u00e1m\u00e1ra \u00e9rdekesebb lehet, a <strong>nitrog\u00e9n-monoxid (NO) termel\u0151d\u00e9se.<\/strong> A citrullint a szervezet az <strong><a href=\"https:\/\/gymbeam.hu\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">arginin<\/a> nev\u0171 aminosavv\u00e1<\/strong> k\u00e9pes \u00e1talak\u00edtani, amib\u0151l nitrog\u00e9n-monoxid k\u00e9pz\u0151dik \u2013 az NO hat\u00e1s\u00e1ra <strong>kit\u00e1gulnak a v\u00e9rerek (vazodilat\u00e1ci\u00f3),<\/strong> ez pedig a sz\u00f6vetek jobb v\u00e9rell\u00e1t\u00e1s\u00e1t teszi lehet\u0151v\u00e9, aminek k\u00f6vetkezt\u00e9ben <strong>jobban bedurrannak<\/strong> <strong>az izmok,<\/strong> mivel \u00edgy t\u00f6bb oxig\u00e9n \u00e9s egy\u00e9b t\u00e1panyag jut el hozz\u00e1juk, valamint az anyagcsere mell\u00e9kterm\u00e9kei is hat\u00e9konyabban \u00fcr\u00fclnek ki onnan, ez pedig jobb sportteljes\u00edtm\u00e9nyhez seg\u00edthet hozz\u00e1.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-844x1124.jpg\" alt=\"Mi a k\u00fcl\u00f6nbs\u00e9g a citrullin \u00e9s az arginin k\u00f6z\u00f6tt?\" class=\"wp-image-528238\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/hu_krisztian_majer_122022_04-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/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\">Mi a k\u00fcl\u00f6nbs\u00e9g a citrullin \u00e9s az arginin k\u00f6z\u00f6tt?<\/h3>\n\n\n\n<p>Felmer\u00fclhet benned a k\u00e9rd\u00e9s, hogy mi \u00e9rtelme citrullint bevinned az arginin helyett, amelyb\u0151l a nitrog\u00e9n-monoxid termel\u0151dik. A v\u00e1lasz, hogy <strong>a szervezet nem k\u00e9pes olyan hat\u00e9konyan felhaszn\u00e1lni a k\u00fcls\u0151 forr\u00e1sb\u00f3l bevitt arginint, mint a citrullint.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha arginint viszel be, azt el\u0151sz\u00f6r a m\u00e1jnak \u00e9s a beleknek fel kell dolgoznia. Ez cs\u00f6kkentheti azt a mennyis\u00e9get a v\u00e9rben, amely azut\u00e1n el\u00e9rhet\u0151 a nitrog\u00e9n-monoxid termel\u0151d\u00e9s\u00e9hez. Ezzel szemben a bevitt citrullin nagy r\u00e9sze egyenesen a v\u00e9rbe ker\u00fcl, ahol azt\u00e1n argininn\u00e9 alakul.&nbsp;<sup>[3]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kutat\u00f3k azt is \u00f6sszehasonl\u00edtott\u00e1k, hogy az l-arginin vagy az l-citrullin emeli-e nagyobb m\u00e9rt\u00e9kben a szervezet argininszintj\u00e9t. A legt\u00f6bb tanulm\u00e1ny azt \u00e1llap\u00edtotta meg, hogy <strong>az l-citrullin bevitele val\u00f3ban hat\u00e9konyabb ebb\u0151l a szempontb\u00f3l,<\/strong> mivel v\u00e9geredm\u00e9nyben t\u00f6bb NO el\u0151\u00e1ll\u00edt\u00e1s\u00e1t seg\u00edti el\u0151, ami az izmok jobb v\u00e9rell\u00e1t\u00e1s\u00e1t teszi lehet\u0151v\u00e9.<strong>&nbsp;<\/strong><sup>[4]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A tanulm\u00e1nyok azonban azt is kimutatt\u00e1k, hogy <strong>a k\u00e9t aminosav kombin\u00e1ci\u00f3ja<\/strong> is j\u00f3 megold\u00e1s. Ez az oka annak, hogy sok komplex \u00e9trend-kieg\u00e9sz\u00edt\u0151 tartalmaz l-citrullint \u00e9s l-arginint is.&nbsp;<sup>[2, 5]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l t\u00f6bbet megtudni az argininr\u0151l, ne hagyd ki r\u00f3la sz\u00f3l\u00f3 cikk\u00fcnket: <strong><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\">Arginin: hat\u00e1sai, \u00e9s adagol\u00e1sa sportol\u00e1shoz \u00e9s az eg\u00e9szs\u00e9g t\u00e1mogat\u00e1s\u00e1ra<\/a>.<\/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\">Mi a k\u00fcl\u00f6nbs\u00e9g az l-citrullin \u00e9s a citrullin-mal\u00e1t k\u00f6z\u00f6tt?<\/h3>\n\n\n\n<p>\u00c9trend-kieg\u00e9sz\u00edt\u0151kben a citrullin jellemz\u0151en <strong>l-citrullin<\/strong> vagy <strong><a href=\"https:\/\/gymbeam.hu\/citrullin-kapszula-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">l-citrullin-mal\u00e1t <\/a>(CM)<\/strong> form\u00e1j\u00e1ban tal\u00e1lhat\u00f3 meg. A m\u00e1sodik esetben az l-citrullin nev\u0171 aminosav az almasav mal\u00e1tk\u00e9nt ismert s\u00f3j\u00e1val egy komplexet form\u00e1l. A mal\u00e1t a szervezet Krebs-ciklus\u00e1ban vesz r\u00e9szt, amelynek sor\u00e1n <strong>ATP termel\u0151dik, ami a sejtenergia alapvet\u0151 forr\u00e1sa<\/strong> \u2013 energi\u00e1t biztos\u00edt az izmoknak, az agynak \u00e9s tulajdonk\u00e9ppen az eg\u00e9sz testnek. A CM-nek teh\u00e1t \u00e1tfog\u00f3bb hat\u00e1sa van az energiatermel\u00e9sre, ez\u00e9rt rendszerint ezt a form\u00e1t aj\u00e1nlj\u00e1k sportol\u00f3knak. <sup>[1] <\/sup><\/p>\n<\/div>\n<\/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=\"6454,63277,77062,6626,3807,65830,7185,51601,29307,42481\" ><\/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=\"Melyek_a_citrullin_hatasai\"><\/span>Melyek a citrullin hat\u00e1sai?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tulajdons\u00e1gainak k\u00f6sz\u00f6nhet\u0151en a citrullin nemcsak a sportteljes\u00edtm\u00e9nyre, de az eg\u00e9szs\u00e9g egyes ter\u00fcleteire is j\u00f3t\u00e9kony hat\u00e1sokkal b\u00edr.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sportteljesitmeny\">1. Sportteljes\u00edtm\u00e9ny<\/h3>\n\n\n\n<p>A citrullint els\u0151sorban sportol\u00f3k alkalmazz\u00e1k, akik jobb teljes\u00edtm\u00e9nyt rem\u00e9lnek t\u0151le a konditeremben, a fut\u00f3p\u00e1ly\u00e1n vagy hossz\u00fa ker\u00e9kp\u00e1ros etapok k\u00f6zben. Milyen hat\u00e1sokkal rendelkezik a tudom\u00e1ny szerint?<\/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>Seg\u00edt cs\u00f6kkenteni<\/strong> <strong>a f\u00e1radts\u00e1got:<\/strong> Intenz\u00edv sporttev\u00e9kenys\u00e9g sor\u00e1n a szervezet t\u00f6bb amm\u00f3ni\u00e1t termel, ami fokozza a lakt\u00e1t (tejsav) k\u00e9pz\u0151d\u00e9s\u00e9t, \u00e9s izomf\u00e1radts\u00e1g kialakul\u00e1s\u00e1hoz vezet. A&nbsp; citrullin bevitele seg\u00edti az amm\u00f3nia kiv\u00e1laszt\u00e1s\u00e1t, ez\u00e1ltal pedig hozz\u00e1j\u00e1rul <strong>a f\u00e1radts\u00e1g\u00e9rzet kialakul\u00e1s\u00e1nak k\u00e9sleltet\u00e9s\u00e9hez \u00e9s a sportteljes\u00edtm\u00e9ny meghosszabb\u00edt\u00e1s\u00e1hoz,<\/strong> amint azt egyes tanulm\u00e1nyok le\u00edrt\u00e1k. A mal\u00e1t emellett k\u00e9pes g\u00e1tolni a tejsav felhalmoz\u00f3d\u00e1s\u00e1t, mivel seg\u00edti annak energi\u00e1v\u00e1 alak\u00edt\u00e1s\u00e1t.&nbsp;<sup>[6, 14]<\/sup><\/li>\n\n\n\n<li><strong>T\u00e1mogatja az energiatermel\u00e9st:<\/strong> Ezt a hat\u00e1st els\u0151sorban a CM eset\u00e9ben mutatt\u00e1k ki. A benne tal\u00e1lhat\u00f3 mal\u00e1t fokozta az ATP, a cellul\u00e1ris energia alapvet\u0151 egys\u00e9g\u00e9nek termel\u0151d\u00e9s\u00e9t.&nbsp;<sup>[6]<\/sup><\/li>\n\n\n\n<li><strong>Jav\u00edthatja az er\u0151teljes\u00edtm\u00e9nyt:<\/strong> A kutat\u00e1sok eredm\u00e9nyei szerint a citrullinbevitel \u00e1ltal t\u00f6bb ism\u00e9tl\u00e9st \u00e9s magasabb edz\u00e9svolument (ism\u00e9tl\u00e9sek x sorozatok x terhel\u00e9s) \u00e9rhetsz el. Ez els\u0151sorban a <strong>fokozott v\u00e9rkering\u00e9snek<\/strong> k\u00f6sz\u00f6nhet\u0151, mivel az\u00e1ltal t\u00f6bb oxig\u00e9n \u00e9s t\u00e1panyag, azaz t\u00f6bb \u00fczemanyag jut el a felpump\u00e1lt izmokba, hogy a legt\u00f6bbet hozhasd ki magadb\u00f3l.<\/li>\n\n\n\n<li><strong>Seg\u00edts\u00e9get ny\u00fajt magas intenzit\u00e1s\u00fa edz\u00e9sek k\u00f6zben:<\/strong> A f\u00e1radts\u00e1g\u00e9rzet k\u00e9sleltet\u00e9se \u00e9s az izomm\u0171k\u00f6d\u00e9s t\u00e1mogat\u00e1sa r\u00e9v\u00e9n t\u00e1mogathatja az olyan magas intenzit\u00e1s\u00fa mozg\u00e1sform\u00e1kat, mint a sprintfut\u00e1s, a HIIT (magas intenzit\u00e1s\u00fa intervallumedz\u00e9s) vagy a r\u00f6vid CrossFit napi edz\u00e9sek.<sup>[8]<\/sup><\/li>\n\n\n\n<li><strong>Jav\u00edthatja az \u00e1ll\u00f3k\u00e9pess\u00e9gi edz\u00e9steljes\u00edtm\u00e9nyt:<\/strong> Egy tanulm\u00e1ny sor\u00e1n a citrullin bevitele jav\u00edtotta a szobabiciklin el\u00e9rt 4 km-es etap teljes\u00edt\u00e9s\u00e9nek idej\u00e9t, a r\u00e9sztvev\u0151k pedig m\u00e9rs\u00e9keltebb izomf\u00e1radts\u00e1gr\u00f3l sz\u00e1moltak be. A citrullin j\u00f3t\u00e9kony hat\u00e1sait azonban m\u00e9g nem igazolt\u00e1k hosszan tart\u00f3 edz\u00e9sek sor\u00e1n.&nbsp;<sup>[9\u201310]<\/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>A citrullin bevitele teh\u00e1t hasznos lehet <strong>minden olyan sportol\u00f3nak, aki magas intenzit\u00e1s\u00fa er\u0151edz\u00e9seket v\u00e9gez, vagy k\u00e9sleltetni szeretn\u00e9 a f\u00e1radts\u00e1g kialakul\u00e1s\u00e1t.<\/strong> \u00c1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k eset\u00e9ben az eredm\u00e9nyek nem teljes m\u00e9rt\u00e9kben meger\u0151s\u00edtettek, de a fiziol\u00f3gia mindenkire vonatkozik, a citrullinnak teh\u00e1t az \u0151 eset\u00fckben is megvan a maga szerepe.<\/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\">Mivel kombin\u00e1lhatod a citrullint a sportteljes\u00edtm\u00e9ny t\u00e1mogat\u00e1s\u00e1ra?<\/h4>\n\n\n\n<p>A citrullint m\u00e1s, a sportteljes\u00edtm\u00e9ny t\u00e1mogat\u00e1s\u00e1t c\u00e9lz\u00f3 \u00e9trend-kieg\u00e9sz\u00edt\u0151kel egy\u00fctt is alkalmazhatod.<\/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 href=\"https:\/\/gymbeam.hu\/kreatin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kreatin:<\/strong><\/a> t\u00e1mogatja az ATP helyre\u00e1ll\u00e1s\u00e1t, amely az akt\u00edv izmok els\u0151 sz\u00e1m\u00fa energiaforr\u00e1sa. Ennek k\u00f6sz\u00f6nhet\u0151en jav\u00edtja a teljes\u00edtm\u00e9nyt intenz\u00edv edz\u00e9sek sor\u00e1n.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/arginin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Arginin<\/a>:<\/strong> egy m\u00e1sik NO-t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151, amely beind\u00edtja az izmokat, hogy k\u00e9szen \u00e1lljanak az edz\u00e9sre.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/beta-alanin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>B\u00e9ta-alanin:<\/strong><\/a> karnozin k\u00e9pz\u0151dik bel\u0151le, amely seg\u00edti az izomsavasod\u00e1s szab\u00e1lyoz\u00e1s\u00e1t edz\u00e9sek k\u00f6zben.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/koffein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Koffein:<\/strong><\/a> energiz\u00e1l edz\u00e9sek el\u0151tt, \u00e9s seg\u00edt, hogy \u00e9ber \u00e9s koncentr\u00e1lt maradj.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/edzes-elotti-stimulansok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Edz\u00e9s el\u0151tti komplex:<\/strong><\/a> citrullint, arginint, b\u00e9ta-alanint \u00e9s m\u00e1s olyan anyagokat tartalmaz, amelyek felk\u00e9sz\u00edtik a szervezetet az edz\u00e9sre.<\/li>\n<\/ul>\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>Ha szeretn\u00e9d megtudni, milyen m\u00e1s \u00e9trend-kieg\u00e9sz\u00edt\u0151k jav\u00edthatj\u00e1k a teljes\u00edtm\u00e9nyedet, ne hagyd ki <a href=\"https:\/\/gymbeam.hu\/blog\/5-hatasos-taplalekkiegeszato-amelyeket-nem-erdemes-melloznod\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan v\u00e1laszunk megfelel\u0151 t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151t a testmozg\u00e1shoz?<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/li>\n\n\n\n<li>\u00c1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k al\u00e1bbi cikk\u00fcnkben tal\u00e1lhatnak hasznos inform\u00e1ci\u00f3kat: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/a-11-legjobb-taplalekkiegeszito-futashoz-kerekparozashoz-es-mas-allokepessegi-sporthoz\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">A 11 legjobb t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 fut\u00e1shoz, ker\u00e9kp\u00e1roz\u00e1shoz \u00e9s m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sporthoz<\/a>.<\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/cz_jakub_enzl_07-092023_21-1124x843.jpg\" alt=\"Mik a citrullin el\u0151nyei?\" class=\"wp-image-528256\" title=\"Mik a citrullin el\u0151nyei?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"izomnovekedes\">2. Izomn\u00f6veked\u00e9s<\/h3>\n\n\n\n<p>B\u00e1r a citrullin maga nem \u00e9p\u00edt izmot, m\u00e9gis k\u00e9pes t\u00e1mogatni az akt\u00edv izomt\u00f6meg kialakul\u00e1s\u00e1nak folyamat\u00e1t. A tud\u00f3sok azt tal\u00e1lt\u00e1k, hogy k\u00e9pes <strong>aktiv\u00e1lni az mTOR<\/strong> (Mammalian Target of Rapamycin \u2013 a rapamicin mechanisztikus c\u00e9lpontja) jelutat, amely a sejtn\u00f6veked\u00e9shez kapcsol\u00f3d\u00f3 folyamatok (izomn\u00f6veked\u00e9s \u00e9s anabolikus folyamatok) \u00e9s az <strong>MPS<\/strong> (izomfeh\u00e9rje-szint\u00e9zis) kiindul\u00f3pontj\u00e1n\u00e1l helyezkedik el.&nbsp;<sup>[1]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A citrullin emellett <strong>m\u00e1s aminosavak hasznosul\u00e1s\u00e1t is t\u00e1mogatja.<\/strong> Ezek k\u00f6z\u00e9 tartozik els\u0151sorban a leucin, az izoleucin \u00e9s a valin (BCAA) edz\u00e9s k\u00f6zbeni felhaszn\u00e1l\u00e1sa, amely seg\u00edthet elnyomni a katabolizmust (az izomsz\u00f6vet lebont\u00e1s\u00e1t). Az izomv\u00e9delemre \u00e9s -n\u00f6veked\u00e9sre gyakorolt pozit\u00edv hat\u00e1sok val\u00f3sz\u00edn\u0171leg <strong>a n\u00f6veked\u00e9si hormon szintj\u00e9nek n\u00f6veked\u00e9s\u00e9vel<\/strong> is kapcsolatban \u00e1llnak, amit szint\u00e9n megfigyeltek citrullinbevitel idej\u00e9n.&nbsp;<sup>[11]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Azt is tal\u00e1lt\u00e1k emellett, hogy energiaintenz\u00edv k\u00f6r\u00fclm\u00e9nyek k\u00f6z\u00f6tt (el\u00e9gtelen energiabevitel, magas energiafelhaszn\u00e1l\u00e1s) a citrullin k\u00e9pes <strong>\u00e1tir\u00e1ny\u00edtani a mitokondriumban termel\u0151d\u0151 ATP form\u00e1j\u00e1ban megjelen\u0151 energi\u00e1t, hogy az az izomk\u00e9pz\u0151d\u00e9s sor\u00e1n hasznosuljon.&nbsp;<\/strong><sup>[12]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De van m\u00e9g egy t\u00e9nyez\u0151, amelyr\u0151l nem szabad megfeledkezni, \u00e9s fontos szerepet j\u00e1tszik az izomt\u00f6meg \u00e9p\u00edt\u00e9s\u00e9ben. Amikor a citrullinbevitel hat\u00e1s\u00e1ra hosszabb ideig edzel magasabb intenzit\u00e1ssal, vagy m\u00e9g egy ism\u00e9tl\u00e9st v\u00e9grehajtsz nagy s\u00falyokkal, <strong>az izmaid nagyobb edz\u00e9sbehat\u00e1st kapnak, mint citrullin n\u00e9lk\u00fcl.<\/strong> A szervezet erre a terhel\u00e9sre adapt\u00edv folyamatokkal v\u00e1laszol, amelyek izomn\u00f6veked\u00e9st okoznak \u2013 ez\u00e1ltal teljes\u00fcl <strong>a progressz\u00edv t\u00falterhel\u00e9s elve,<\/strong> ami az izomt\u00f6meg-\u00e9p\u00edt\u00e9s \u00e9s a teljes\u00edtm\u00e9nyjav\u00edt\u00e1s alf\u00e1ja \u00e9s \u00f3meg\u00e1ja.<\/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\">Mivel kombin\u00e1lhatod a citrullint az izomn\u00f6veked\u00e9s t\u00e1mogat\u00e1s\u00e1ra?<\/h4>\n\n\n\n<p>Az akt\u00edv t\u00f6meg n\u00f6veked\u00e9s\u00e9t m\u00e1s \u00e9trend-kieg\u00e9sz\u00edt\u0151k alkalmaz\u00e1s\u00e1val is t\u00e1mogathatod.<\/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><a href=\"https:\/\/gymbeam.hu\/feherjek\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Feh\u00e9rjek\u00e9sz\u00edtm\u00e9nyek:<\/a><\/strong> koncentr\u00e1lt feh\u00e9rjeforr\u00e1sok, amelyek t\u00e1mogatj\u00e1k az izomn\u00f6veked\u00e9st, valamint v\u00e9delmet is ny\u00fajtanak az izmok sz\u00e1m\u00e1ra.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/eaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>EAA:<\/strong><\/a> esszenci\u00e1lis aminosavakat tartalmaz, amelyeket a szervezet nem k\u00e9pes \u00f6nmaga el\u0151\u00e1ll\u00edtani. Izomt\u00f6meg \u00e9p\u00edt\u00e9se vagy hormonok k\u00e9pz\u0151d\u00e9se sor\u00e1n hasznosul.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/tomegnovelok-es-szenhidratok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>T\u00f6megn\u00f6vel\u0151k:<\/strong><\/a> feh\u00e9rj\u00e9t \u00e9s sz\u00e9nhidr\u00e1tot tartalmaz\u00f3 komplexek, amelyek seg\u00edts\u00e9g\u00e9vel fokozhatod az energia- \u00e9s feh\u00e9rjebevitelt.<\/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 izomt\u00f6meget akarsz \u00e9p\u00edteni, \u00e9s seg\u00edts\u00e9gre van sz\u00fcks\u00e9ged, olvasd el <a href=\"https:\/\/gymbeam.hu\/blog\/mit-egyel-es-hogyan-eddz-hogy-vegre-sikeruljon-izmokra-szert-tenned\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Mit egy\u00e9l \u00e9s hogyan eddz, hogy v\u00e9gre siker\u00fclj\u00f6n izmokra szert tenned?<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-1124x750.jpg\" alt=\"A citrullin \u00e9s az izomn\u00f6veked\u00e9s\" class=\"wp-image-528272\" title=\"A citrullin \u00e9s az izomn\u00f6veked\u00e9s\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/1649178104016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"regeneracio\">3. Regener\u00e1ci\u00f3<\/h3>\n\n\n\n<p>Az edz\u00e9s ut\u00e1ni min\u0151s\u00e9gi regener\u00e1ci\u00f3 nemcsak az izomn\u00f6veked\u00e9shez, de a test \u00e1ltal\u00e1nos helyre\u00e1ll\u00edt\u00e1s\u00e1hoz \u00e9s a k\u00f6vetkez\u0151 edz\u00e9sre val\u00f3 felk\u00e9sz\u00fcl\u00e9shez is n\u00e9lk\u00fcl\u00f6zhetetlen. A citrullin ezen a ter\u00fcleten is seg\u00edthet. Nem v\u00e9letlen, hogy sokan alkalmazz\u00e1k edz\u00e9seik ut\u00e1n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezen hat\u00e1s val\u00f3sz\u00edn\u0171leg a citrullinnak <strong>a szervezetben az edz\u00e9sek sor\u00e1n termel\u0151d\u0151 amm\u00f3nia ki\u00fcr\u00edt\u00e9s\u00e9ben<\/strong> j\u00e1tszott szerep\u00e9n alapul. Az izmok jobb v\u00e9rell\u00e1t\u00e1sa emellett hozz\u00e1j\u00e1rulhat <strong>az egy\u00e9b mell\u00e9kterm\u00e9kek hat\u00e9kony elt\u00e1vol\u00edt\u00e1s\u00e1hoz is, amelyek az izomm\u0171k\u00f6d\u00e9s sor\u00e1n j\u00f6nnek l\u00e9tre.<\/strong> Ennek k\u00f6sz\u00f6nhet\u0151en a s\u00e9r\u00fclt sz\u00f6vetek, p\u00e9ld\u00e1ul izmok \u00e9s \u00ednszalagok helyre\u00e1ll\u00edt\u00e1s\u00e1hoz sz\u00fcks\u00e9ges t\u00e1panyagok is hat\u00e9konyabban jutnak el az izmokba.&nbsp;<sup>[13]<\/sup><\/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 tanulm\u00e1ny szint\u00e9n kapcsolatot tal\u00e1lt a citrullinbevitel \u00e9s <strong>a k\u00e9sleltetett izomf\u00e1jdalom (DOMS &#8211; Delayed Onset Muscle Soreness) m\u00e9rs\u00e9keltebb edz\u00e9s ut\u00e1ni jelentkez\u00e9se<\/strong> k\u00f6z\u00f6tt \u2013 az edz\u00e9s el\u0151tt bevitt 8 g citrullin-mal\u00e1t 40%-kal cs\u00f6kkentette az izomf\u00e1jdalmak kialakul\u00e1s\u00e1t az edz\u00e9st k\u00f6vet\u0151 24-48 \u00f3r\u00e1ban. A tanulm\u00e1ny szerz\u0151i meg\u00e1llap\u00edtott\u00e1k, hogy azok a sportol\u00f3k profit\u00e1lhatnak a legt\u00f6bbet a citrullin-mal\u00e1t bevitel\u00e9b\u0151l, akik magas intenzit\u00e1ssal edzenek, versenyre k\u00e9sz\u00fclnek, vagy magas edz\u00e9svolumennel dolgoznak.&nbsp;<sup>[14]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezek a hat\u00e1sok azonban \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3k sz\u00e1m\u00e1ra is hasznosak lehetnek. Egy tanulm\u00e1nyban p\u00e9ld\u00e1ul fut\u00f3k 500 ml, citrullinnal gazdag\u00edtott g\u00f6r\u00f6gdinnyelevet fogyasztottak el, miel\u0151tt f\u00e9lmaratont futottak volna. A fut\u00e1s v\u00e9gezt\u00e9vel m\u00e9rs\u00e9keltebb izoml\u00e1zr\u00f3l sz\u00e1moltak be <strong>a c\u00e9lba \u00e9rkez\u00e9st k\u00f6vet\u0151 24-72 \u00f3r\u00e1ban.&nbsp;<\/strong><sup>[15]<\/sup><\/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\">Mivel kombin\u00e1lhat\u00f3 a citrullin a regener\u00e1ci\u00f3 t\u00e1mogat\u00e1s\u00e1ra?<\/h4>\n\n\n\n<p>Edz\u00e9sek ut\u00e1n nem csak a citrullin ny\u00fajthat seg\u00edts\u00e9get a regener\u00e1ci\u00f3ban.<\/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 href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" class=\"ek-link\"><strong>Tejsa<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" target=\"_blank\" aria-label=\"v (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">v<\/a><\/strong><a href=\"https:\/\/gymbeam.hu\/tejsavo-feherje\" class=\"ek-link\"><strong>\u00f3feh\u00e9rje:<\/strong><\/a> ide\u00e1lis mennyis\u00e9gben tartalmaz aminosavakat, amelyek sz\u00fcks\u00e9gesek az edz\u00e9st k\u00f6vet\u0151 regener\u00e1ci\u00f3s folyamatok megindul\u00e1s\u00e1hoz.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/komplex-izuletvedok\" class=\"ek-link\"><strong>Komplex \u00edz\u00fcletv\u00e9d\u0151k:<\/strong><\/a> jellemz\u0151en <a href=\"https:\/\/gymbeam.hu\/kondroitin-szulfat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kondroitint<\/a>, <a href=\"https:\/\/gymbeam.hu\/glukozamin-szulfat-120-tab-gymbeam.html\" class=\"ek-link\">gl\u00fck\u00f3zamint<\/a>, <a href=\"https:\/\/gymbeam.hu\/msm-gymbeam.html\" class=\"ek-link\">MSM-et<\/a> \u00e9s m\u00e1s olyan anyagokat tartalmaznak, amelyek t\u00e1mogatj\u00e1k az izom- \u00e9s v\u00e1zrendszerr\u0151l val\u00f3 gondoskod\u00e1st.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/gyors-szenhidratok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Gyors sz\u00e9nhidr\u00e1tok:<\/strong><\/a> seg\u00edtik felt\u00f6lteni a glikog\u00e9n nev\u0171 sz\u00e9nhidr\u00e1t k\u00e9szleteit, amelyek azut\u00e1n energiaforr\u00e1sk\u00e9nt hasznosulnak a k\u00f6vetkez\u0151 edz\u00e9s sor\u00e1n.<\/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 tov\u00e1bbi tippekre vagy k\u00edv\u00e1ncsi, amelyek seg\u00edts\u00e9g\u00e9vel t\u00e1mogathatod a regener\u00e1ci\u00f3t, olvasd el <a href=\"https:\/\/gymbeam.hu\/blog\/hogyan-segitheted-elo-a-regeneraciot-masszazspisztoly-es-egyeb-eszkozok-hasznalataval\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hogyan seg\u00edtheted el\u0151 a regener\u00e1ci\u00f3t massz\u00e1zspisztoly \u00e9s egy\u00e9b eszk\u00f6z\u00f6k haszn\u00e1lat\u00e1val?<\/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\/2024\/02\/iStock-1356510492-1124x749.jpg\" alt=\"A citrullin \u00e9s a regener\u00e1ci\u00f3\" class=\"wp-image-528288\" title=\"A citrullin \u00e9s a regener\u00e1ci\u00f3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1356510492-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"a-sziv-egeszsege\">4. A sz\u00edv eg\u00e9szs\u00e9ge<\/h3>\n\n\n\n<p>Nemcsak az izmok, de a sz\u00edv \u00e9s a v\u00e9rerek is sz\u00e1m\u00e1ra is hasznosak a citrullin tulajdons\u00e1gai. Ez els\u0151sorban annak a k\u00e9pess\u00e9g\u00e9nek k\u00f6sz\u00f6nhet\u0151, hogy k\u00e9pes nitrog\u00e9n-monoxidd\u00e1 (NO) alakulni, amely <strong>r\u00e9szt vesz az erek kit\u00e1g\u00edt\u00e1s\u00e1ban, \u00e9s seg\u00edt fenntartani a norm\u00e1l v\u00e9rnyom\u00e1st.<\/strong> \u00d3vja emellett az ereket a meszes plakkok lerak\u00f3d\u00e1sa ellen, ami azut\u00e1n \u00e9relmeszesed\u00e9shez (az erek elz\u00e1r\u00f3d\u00e1sa) \u00e9s a sz\u00edvinfarktus megn\u00f6vekedett kock\u00e1zat\u00e1hoz vezethet. A NO seg\u00edt tov\u00e1bb\u00e1 laz\u00e1n tartani az \u00e9rfalakat, ami cs\u00f6kkenti a thrombus (v\u00e9rr\u00f6g) kialakul\u00e1snak es\u00e9ly\u00e9t. A szervezet NO-el\u0151\u00e1ll\u00edt\u00f3 k\u00e9pess\u00e9ge azonban az \u00e9letkor el\u0151rehaladt\u00e1val cs\u00f6kken. Ennek az anyagnak az alacsonyabb mennyis\u00e9ge a szervezetben rizik\u00f3faktort jelent a magas v\u00e9rnyom\u00e1s (hipertenzi\u00f3), valamint m\u00e1s sz\u00edv- \u00e9s \u00e9rbetegs\u00e9gek kialakul\u00e1s\u00e1t illet\u0151en. [17\u201318]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A fentiek miatt a kutat\u00f3k elkezdt\u00e9k vizsg\u00e1lni, hogy a citrullin bevitele vajon n\u00f6velheti-e a NO szintj\u00e9t, ez\u00e1ltal t\u00e1mogatva a kering\u00e9st. Az eredm\u00e9ny azt mutatta, hogy ez az anyag t\u00e9nylegesen <strong>j\u00f3t\u00e9kony hat\u00e1sokat gyakorolhat a kering\u00e9si funkci\u00f3kra.<\/strong> Sz\u00e1mos tanulm\u00e1ny er\u0151s\u00edtette meg a magas v\u00e9rnyom\u00e1ssal \u00e9l\u0151k eset\u00e9ben kifejtett j\u00f3t\u00e9kony hat\u00e1sokat, \u00e9s a citrullin alkalmasnak bizonyult sz\u00edvel\u00e9gtelens\u00e9g kezel\u00e9se sor\u00e1n alkalmazott kieg\u00e9sz\u00edt\u0151 ter\u00e1pi\u00e1s anyagk\u00e9nt is. [16\u201318]<\/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 citrullin a sz\u00edv eg\u00e9szs\u00e9g\u00e9nek t\u00e1mogat\u00e1s\u00e1ra?<\/h3>\n\n\n\n<p>Vannak m\u00e1s olyan \u00e9trend-kieg\u00e9sz\u00edt\u0151k, amelyek j\u00f3t\u00e9kony hat\u00e1sokat gyakorolnak a sz\u00edvre.<\/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 href=\"https:\/\/gymbeam.hu\/omega-3-zsirsavak\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega-3 zs\u00edrsavak:<\/strong><\/a> megtal\u00e1lhat\u00f3k benn\u00fck a legfontosabb omega-3 zs\u00edrsavak, az EPA (eikozapenta\u00e9nsav) \u00e9s DHA (dokozahexa\u00e9nsav), amelyek a sz\u00edv eg\u00e9szs\u00e9g\u00e9t t\u00e1mogat\u00f3, j\u00f3t\u00e9kony hat\u00e1s\u00fa zs\u00edrok.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/d-vitamin\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">D-vitamin:<\/a><\/strong> t\u00e1mogatja a norm\u00e1l immunfunkci\u00f3kat \u00e9s az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9get.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/antioxidans-komplex-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Antioxid\u00e1ns komplex:<\/strong><\/a> \u00e1sv\u00e1nyi anyagok, vitaminok \u00e9s term\u00e9szetes antioxid\u00e1nsok, p\u00e9ld\u00e1ul rezveratrol, kvercetin \u00e9s kurkumin tal\u00e1lhat\u00f3k meg benne. Seg\u00edti a sz\u00edvr\u0151l \u00e9s az \u00e1ltal\u00e1nos vitalit\u00e1sr\u00f3l val\u00f3 gondoskod\u00e1st.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sz\u00edvedet \u00e9s \u00e1ltal\u00e1nos eg\u00e9szs\u00e9gedet rendszeres testmozg\u00e1ssal is t\u00e1mogathatod. Ha szeretn\u00e9l t\u00f6bbet megtudni az akt\u00edv \u00e9letm\u00f3d el\u0151nyeir\u0151l, olvasd el al\u00e1bbi cikk\u00fcnket: <strong><a href=\"https:\/\/gymbeam.hu\/blog\/miert-mozogjunk-erosebb-immunrendszer-egeszsegesebb-sziv-es-8-tovabbi-indok-a-sportra\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Mi\u00e9rt mozogjunk? Er\u0151sebb immunrendszer, eg\u00e9szs\u00e9gesebb sz\u00edv \u00e9s 8 tov\u00e1bbi indok a sportra<\/a>.<\/strong><\/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=\"a-ferfiak-szexualis-egeszsege\">5. Szexu\u00e1lis eg\u00e9szs\u00e9g<\/h3>\n\n\n\n<p>A tanulm\u00e1nyok szerint a citrullin <strong>a f\u00e9rfiak szexu\u00e1lis eg\u00e9szs\u00e9g\u00e9re is j\u00f3t\u00e9kony hat\u00e1sokat gyakorol,<\/strong> k\u00fcl\u00f6n\u00f6s tekintettel az erektilis funkci\u00f3ra. Az erekci\u00f3t a v\u00e9rerek kit\u00e1gul\u00e1sa (vazodilat\u00e1ci\u00f3) \u00e9s ellazul\u00e1sa k\u00eds\u00e9ri, amit befoly\u00e1sol a nitrog\u00e9n-monoxid, amely pedig k\u00f6zvetetten keletkezik citrullinb\u00f3l.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ezt a j\u00f3t\u00e9kony hat\u00e1st sz\u00e1mos tanulm\u00e1ny meger\u0151s\u00edtette. Az egyik ilyen kutat\u00e1sban a r\u00e9sztvev\u0151k naponta 1,5 mg l-citrullint vittek be 1 h\u00f3napon \u00e1t. A vizsg\u00e1lat v\u00e9g\u00e9re a 24 f\u00e9rfib\u00f3l 12-en sz\u00e1moltak be a mereved\u00e9si zavarok javul\u00e1s\u00e1r\u00f3l \u00e9s kiel\u00e9g\u00edt\u0151bb szexu\u00e1lis \u00e9letr\u0151l.&nbsp;<sup>[19]<\/sup><\/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\">Mivel kombin\u00e1lhat\u00f3 a citrullin a szexu\u00e1lis eg\u00e9szs\u00e9g t\u00e1mogat\u00e1s\u00e1ra?<\/h4>\n\n\n\n<p>A f\u00e9rfiak sz\u00e1m\u00e1ra m\u00e1s \u00e9trend-kieg\u00e9sz\u00edt\u0151k is el\u00e9rhet\u0151k a szexu\u00e1lis eg\u00e9szs\u00e9g t\u00e1mogat\u00e1s\u00e1ra.<\/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 href=\"https:\/\/gymbeam.hu\/tribulus-terrestris-120tbl-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Tribulus Terrestris:<\/strong><\/a> egy kivonat, amelyek a hormon\u00e1lis eg\u00e9szs\u00e9gr\u0151l \u00e9s az izomt\u00f6megr\u0151l val\u00f3 gondoskod\u00e1sban alkalmaznak.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/daa-gymbeam-8063.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>D-aszparaginsav (DAA):<\/strong><\/a> egy aminosav, amely a n\u00f6veked\u00e9si hormon \u00e9s a tesztoszteron termel\u0151d\u00e9s\u00e9ben vesz r\u00e9szt.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.hu\/gorogszena-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">G\u00f6r\u00f6gsz\u00e9na:<\/a><\/strong> egy n\u00f6v\u00e9nyi kivonat, amely a tesztoszteronszintr\u0151l \u00e9s a libid\u00f3r\u00f3l val\u00f3 gondoskod\u00e1sban haszn\u00e1lt szteroid szaponinokat tartalmaz.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/alphamale-testobooster-gymbeam.html\" class=\"ek-link\"><strong>AlphaMale Te<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hu\/alphamale-testobooster-gymbeam.html\" target=\"_blank\" aria-label=\"st (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">st<\/a><\/strong><a href=\"https:\/\/gymbeam.hu\/alphamale-testobooster-gymbeam.html\" class=\"ek-link\"><strong>obooster:<\/strong><\/a> egy vitaminokat, \u00e1sv\u00e1nyi anyagokat, adaptog\u00e9neket \u00e9s gy\u00f3gyn\u00f6v\u00e9nykivonatokat tartalmaz\u00f3 komplex a f\u00e9rfiak eg\u00e9szs\u00e9g\u00e9nek t\u00e1mogat\u00e1s\u00e1ra.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/ashwagandha\" class=\"ek-link\"><strong>A<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hu\/ashwagandha\" target=\"_blank\" aria-label=\"s (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">s<\/a><\/strong><a href=\"https:\/\/gymbeam.hu\/ashwagandha\" class=\"ek-link\"><strong>hwagandha:<\/strong><\/a> az egyik legn\u00e9pszer\u0171bb adaptog\u00e9n, amelyr\u0151l a kutat\u00e1sok kimutatt\u00e1k, hogy a hormon\u00e1lis egyens\u00faly fenntart\u00e1s\u00e1hoz is hozz\u00e1j\u00e1rul.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/maca-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Maca:<\/strong><\/a> egy n\u00f6v\u00e9nyi kivonat a szexu\u00e1lis eg\u00e9szs\u00e9gre gyakorolt j\u00f3t\u00e9kony hat\u00e1sokkal.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hu\/ginszeng-gymbeam.html\" class=\"ek-link\"><strong>Ginz<\/strong><\/a><strong><a href=\"https:\/\/gymbeam.hu\/ginszeng-gymbeam.html\" target=\"_blank\" aria-label=\"e (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">e<\/a><\/strong><a href=\"https:\/\/gymbeam.hu\/ginszeng-gymbeam.html\" class=\"ek-link\"><strong>ng:<\/strong><\/a> egy adaptog\u00e9n, amelyet a szexu\u00e1lis eg\u00e9szs\u00e9gre \u00e9s a vitalit\u00e1sra gyakorolt j\u00f3t\u00e9kony hat\u00e1sair\u00f3l ismert.<\/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, milyen m\u00e1s \u00e9trend-kieg\u00e9sz\u00edt\u0151k \u00e9s t\u00e1panyagok seg\u00edthetik a f\u00e9rfieg\u00e9szs\u00e9gr\u0151l val\u00f3 gondoskod\u00e1st, olvasd el <a href=\"https:\/\/gymbeam.hu\/blog\/ferfiak-es-a-taplalkozas-a-legfontosabb-vitaminok-es-asvanyi-anyagok-az-egeszseg-a-tesztoszteronszint-es-a-teljesitmeny-tamogatasara\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>F\u00e9rfiak \u00e9s a t\u00e1pl\u00e1lkoz\u00e1s: a legfontosabb vitaminok \u00e9s \u00e1sv\u00e1nyi anyagok az eg\u00e9szs\u00e9g, a tesztoszteronszint \u00e9s a teljes\u00edtm\u00e9ny t\u00e1mogat\u00e1s\u00e1ra<\/strong><\/a> c\u00edm\u0171 cikk\u00fcnket.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1124x749.jpg\" alt=\"A citrullin \u00e9s az erektilis funkci\u00f3\" class=\"wp-image-528306\" title=\"A citrullin \u00e9s az erektilis funkci\u00f3\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/cz_immanuel_adenubi_02-032023_61-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. A citrullin egy\u00e9b hat\u00e1sai<\/h3>\n\n\n\n<p>A citrullin hat\u00e1sait sz\u00e1mos m\u00e1s ter\u00fcleten is vizsg\u00e1lj\u00e1k. Ezek k\u00f6z\u00e9 tartoznak <strong>a kognit\u00edv funkci\u00f3k (mem\u00f3ria \u00e9s tanul\u00e1s), az anyagcsere, az inzulinszint szab\u00e1lyoz\u00e1sa<\/strong> \u00e9s a 2-es t\u00edpus\u00fa cukorbetegs\u00e9g. A tud\u00f3sok emellett gyullad\u00e1scs\u00f6kkent\u0151 hat\u00e1sait is vizsg\u00e1lj\u00e1k.&nbsp;<sup>[1, 20]<\/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\">Milyen \u00e9lelmiszerekben tal\u00e1lhat\u00f3 citrullin?<\/h3>\n\n\n\n<p>Aminosavakhoz jellemz\u0151en feh\u00e9rjeforr\u00e1sok, p\u00e9ld\u00e1ul h\u00fasf\u00e9l\u00e9k, toj\u00e1s vagy tejterm\u00e9kek \u00e1ltal juthatunk. A citrullin azonban egy teljesen m\u00e1s \u00e9lelmiszercsoportban is megtal\u00e1lhat\u00f3, n\u00e9v szerint a z\u00f6lds\u00e9gekben. Ennek <strong>az aminosavnak a leggazdagabb forr\u00e1sa a g\u00f6r\u00f6gdinnye,<\/strong> amelyr\u0151l a nev\u00e9t is kapta.<\/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 g\u00f6r\u00f6gdinnye 1 g-nyi h\u00fas\u00e1ban k\u00f6r\u00fclbel\u00fcl 2,1 mg citrullin tal\u00e1lhat\u00f3.&nbsp;<sup>[21]<\/sup><\/li>\n\n\n\n<li><strong>10 g l-citrullin<\/strong> bevitel\u00e9hez k\u00f6r\u00fclbel\u00fcl <strong>3-5 kg g\u00f6r\u00f6gdinnye<\/strong> elfogyaszt\u00e1s\u00e1ra lenne sz\u00fcks\u00e9g.<strong>&nbsp;<\/strong><sup>[6]<\/sup><\/li>\n\n\n\n<li>A citrullin egy\u00e9b forr\u00e1sai a s\u00e1rgadinnye, a kantalupdinnye, a t\u00f6k, az uborka \u00e9s a cukkini.<\/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 edz\u00e9s el\u0151tti nasik\u00e9nt g\u00f6r\u00f6gdinny\u00e9t fogyasztasz, <strong>\u00e9rt\u00e9kes friss\u00edt\u0151h\u00f6z<\/strong> juthatsz hozz\u00e1 nyaranta. Egy \u00fclt\u0151 hely\u00e9ben azonban senki sem tud megenni 3 kg g\u00f6r\u00f6gdinny\u00e9t, hogy em\u00e9szt\u00e9si probl\u00e9m\u00e1k jelentkez\u00e9se n\u00e9lk\u00fcl vigye be a sz\u00fcks\u00e9ges citrullinmennyis\u00e9get. A g\u00f6r\u00f6gdinnye r\u00e1ad\u00e1sul 90%-ban v\u00edzb\u0151l \u00e1ll, \u00edgy val\u00f3sz\u00edn\u0171leg szettenk\u00e9nt kellene mosd\u00f3ba szaladnod edz\u00e9s k\u00f6zben. Ez\u00e9rt jelenthetnek jobb megold\u00e1st az \u00e9trend-kieg\u00e9sz\u00edt\u0151k.<\/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\/2024\/02\/iStock-1410793080-1124x749.jpg\" alt=\"A g\u00f6r\u00f6gdinnye citrullintartalma\" class=\"wp-image-528322\" title=\"A g\u00f6r\u00f6gdinnye citrullintartalma\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/iStock-1410793080-2048x1365.jpg 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_javasolt_alkalmazni_a_citrullint\"><\/span>Hogyan javasolt alkalmazni a citrullint?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A citrullin javasolt adagol\u00e1sa <strong>att\u00f3l f\u00fcgg\u0151en v\u00e1ltozik, milyen c\u00e9llal fogyasztod.<\/strong> Az is befoly\u00e1solja tov\u00e1bb\u00e1, hogy l-citrullint vagy citrullin-mal\u00e1tot viszel be, ut\u00f3bbib\u00f3l ugyanis nagyobb adagra van sz\u00fcks\u00e9g, hogy biztos\u00edtsd az el\u00e9gs\u00e9ges citrullinell\u00e1t\u00e1st.&nbsp;<sup>[1]<\/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\">A kering\u00e9s \u00e9s a szexu\u00e1lis eg\u00e9szs\u00e9g t\u00e1mogat\u00e1s\u00e1ra:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fogyassz <strong>2 g l-citrullint naponta h\u00e1romszor \u2013 a teljes beviteli mennyis\u00e9g 6 g\/nap.<\/strong><\/li>\n\n\n\n<li>Citrullin-mal\u00e1t eset\u00e9ben n\u00f6veld az adagot <strong>3,5 g-ra, hogy a teljes napi bevitel 10,5 g legyen.<\/strong><\/li>\n\n\n\n<li>Beveheted \u00e9tkez\u00e9s k\u00f6zben, de nem felt\u00e9tlen\u00fcl sz\u00fcks\u00e9ges.<\/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\">A sportteljes\u00edtm\u00e9ny t\u00e1mogat\u00e1s\u00e1ra:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fogyassz el <strong>3,5-4,5 g l-citrullint egy \u00f3r\u00e1val edz\u00e9s el\u0151tt.<\/strong><\/li>\n\n\n\n<li><strong>Citrullin-mal\u00e1t eset\u00e9ben emeld az adagot 6-8 g-ra.<\/strong><\/li>\n\n\n\n<li>Pihen\u0151napokon ugyanezt a mennyis\u00e9get kisebb adagokra felosztva viheted be.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1124x750.jpg\" alt=\"A citrullin aj\u00e1nlott adagol\u00e1sa\" class=\"wp-image-528340\" title=\"A citrullin aj\u00e1nlott adagol\u00e1sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/pero-232.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Citrullint tartalmaz\u00f3 \u00e9trend-kieg\u00e9sz\u00edt\u0151k<\/h3>\n\n\n\n<p>A citrullint l-citrullin vagy citrullin-mal\u00e1t form\u00e1j\u00e1ban viheted be. V\u00e1laszthatsz a <a href=\"https:\/\/gymbeam.hu\/citrullin-kapszula-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kapszula<\/a> \u00e9s a <a href=\"https:\/\/gymbeam.hu\/citrullin-malat-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">por<\/a> k\u00f6z\u00f6tt \u2013 ut\u00f3bbit csak egy <a href=\"https:\/\/gymbeam.hu\/shaker\" class=\"ek-link\">shakerbe<\/a> kell tenned, \u00e9s vizet adni hozz\u00e1, esetleg <a href=\"https:\/\/gymbeam.hu\/beta-alanin-gymbeam.html\" class=\"ek-link\">b\u00e9ta-alanin<\/a>, <a href=\"https:\/\/gymbeam.hu\/arginine-a-k-g-gym-beam.html\" class=\"ek-link\">argin<\/a><a href=\"https:\/\/gymbeam.hu\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" aria-label=\"i (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">i<\/a><a href=\"https:\/\/gymbeam.hu\/arginine-a-k-g-gym-beam.html\" class=\"ek-link\">n<\/a> vagy m\u00e1s edz\u00e9s el\u0151tti k\u00e9sz\u00edtm\u00e9nyek mellett.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hat\u00e1sainak k\u00f6sz\u00f6nhet\u0151en a citrullin alapvet\u0151 \u00f6sszetev\u0151je <strong><a href=\"https:\/\/gymbeam.hu\/edzes-elotti-stimulansok\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">komplex edz\u00e9s el\u0151tti<\/a> \u00e9s <a href=\"https:\/\/gymbeam.hu\/nitrogen-oxid-kiegeszitok\" class=\"ek-link\">NO-k\u00e9sz\u00edtm\u00e9nyeknek<\/a>,<\/strong> mint amilyen a <a href=\"https:\/\/gymbeam.hu\/fuepump-gymbeam.html\" class=\"ek-link\">FuePump<\/a>, amelyben az izmok maxim\u00e1lis beind\u00edt\u00e1sa \u00e9rdek\u00e9ben <a href=\"https:\/\/gymbeam.hu\/arginine-a-k-g-gym-beam.html\" class=\"ek-link\">argininnel<\/a> \u00e9s c\u00e9klakivonattal kombin\u00e1lt\u00e1k. Az ilyen term\u00e9kek \u00f6sszetev\u0151it \u00fagy v\u00e1logatt\u00e1k \u00f6ssze, hogy a lehet\u0151 legjobban felk\u00e9sz\u00edts\u00e9k az izmokat a r\u00e1juk v\u00e1r\u00f3 ig\u00e9nybev\u00e9telre.<\/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\">Milyen \u00edze van a citrullinnak?<\/h3>\n\n\n\n<p>A tiszta l-citrullinnak nincs jellegzetes \u00edze, a <strong>citrullin-mal\u00e1t<\/strong> eset\u00e9ben azonban <strong>enyh\u00e9n keserny\u00e9s \u00edzre<\/strong> sz\u00e1m\u00edts, ami a citrusok\u00e9ra \u00e9s m\u00e1s gy\u00fcm\u00f6lcs\u00f6k\u00e9re hasonl\u00edt. Ez a benne tal\u00e1lhat\u00f3 almasavnak, azaz mal\u00e1tnak k\u00f6sz\u00f6nhet\u0151.<\/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=\"Kik_profitalhatnak_a_legtobbet_a_citrullinbol\"><\/span>Kik profit\u00e1lhatnak a legt\u00f6bbet a citrullinb\u00f3l?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hat\u00e1sinak k\u00f6sz\u00f6nhet\u0151en a citrullin k\u00fcl\u00f6nf\u00e9le sportol\u00f3k sz\u00e1m\u00e1ra tartogat el\u0151ny\u00f6ket. Alkalmazhatj\u00e1k er\u0151sportol\u00f3k (test\u00e9p\u00edt\u0151k, s\u00falyemel\u0151k, er\u0151emel\u0151k), akik haszn\u00e1lat\u00e1val <strong>t\u00f6bb ism\u00e9tl\u00e9st hajthatnak v\u00e9gre, h\u00e1la az akt\u00edv izmok jobb t\u00e1panyag- \u00e9s oxig\u00e9nell\u00e1t\u00e1s\u00e1nak.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hasonl\u00f3an seg\u00edtheti a sprintereket, k\u00fczd\u0151sportol\u00f3kat, valamint a HIIT \u00e9s a crossfit szerelmeseit, akik <strong>intenz\u00edv teljes\u00edtm\u00e9nyt ny\u00fajthatnak minden intervallum sor\u00e1n.<\/strong> Nem hagyhatjuk ki a fut\u00f3kat, ker\u00e9kp\u00e1rosokat \u00e9s m\u00e1s \u00e1ll\u00f3k\u00e9pess\u00e9gi sportol\u00f3kat sem, akik eset\u00e9ben k\u00e9s\u0151bb jelentkezhet a f\u00e1radts\u00e1g, \u00e9s \u00edgy hosszabb edz\u00e9sekre lehetnek k\u00e9pesek.<\/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\/2024\/02\/IMG_3880-1124x749.jpeg\" alt=\"Vannak mell\u00e9khat\u00e1sai a citrullinnak?\" class=\"wp-image-528356\" title=\"Vannak mell\u00e9khat\u00e1sai a citrullinnak?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/02\/IMG_3880-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_citrullin_mellekhatasai\"><\/span>A citrullin mell\u00e9khat\u00e1sai<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha eg\u00e9szs\u00e9ges vagy, \u00e9s a javaslatok szerint alkalmazod a citrullint, <strong>nem kell mell\u00e9khat\u00e1sok miatt agg\u00f3dnod.<\/strong> Ez egy biztons\u00e1gos anyag, amely megtal\u00e1lhat\u00f3 a szervezetben is, ha azonban kezel\u00e9s alatt \u00e1llsz p\u00e9ld\u00e1ul magas v\u00e9rnyom\u00e1s miatt, vagy sz\u00edvgy\u00f3gyszert szedsz, h\u00e1ziorvossal val\u00f3 egyeztet\u00e9s javasolt a citrullin alkalmaz\u00e1s\u00e1r\u00f3l.&nbsp;<sup>[22]<\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Felteheted a k\u00e9rd\u00e9st, hogy <strong>mennyi citrullin t\u00fal sok.<\/strong> T\u00falzott bevitele nem aj\u00e1nlott, de a citrullin biztons\u00e1goss\u00e1g\u00e1t olyan kutat\u00e1sok er\u0151s\u00edtett\u00e9k meg, amelyekben a napi adag el\u00e9rte a 15 g-ot. Ennek ellen\u00e9re javasolt a fent eml\u00edtett adagol\u00e1sokat k\u00f6vetni.<\/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=\"Mit_erdemes_megjegyezned\"><\/span>Mit \u00e9rdemes megjegyezned?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A citrullin egy olyan \u00e9trend-kieg\u00e9sz\u00edt\u0151, amelyet \u00e9rdemes alkalmaznod, ha szeretn\u00e9d <strong>jav\u00edtani sportteljes\u00edtm\u00e9nyedet.<\/strong> Beind\u00edtja az izmokat, amelyek t\u00f6bb oxig\u00e9nhez \u00e9s t\u00e1panyaghoz jutnak, \u00e9s a mell\u00e9kterm\u00e9kekt\u0151l is hat\u00e9konyabban szabadulnak meg. Ez jobb teljes\u00edtm\u00e9nyhez seg\u00edthet hozz\u00e1 a konditeremben, \u00e9s a <strong>regener\u00e1ci\u00f3t<\/strong> is t\u00e1mogathatja. A citrullin j\u00f3t\u00e9kony hat\u00e1sokat gyakorolhat emellett a sz\u00edvm\u0171k\u00f6d\u00e9sre, a v\u00e9rerekre \u00e9s a f\u00e9rfiak szexu\u00e1lis eg\u00e9szs\u00e9g\u00e9re. Fontos azonban, hogy foglalkozz \u00e9letst\u00edlusoddal, \u00e9s ne csak a citrullin hat\u00e1saira hagyatkozz.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tanult\u00e1l valami \u00fajat \u00e9s \u00e9rdekeset ebb\u0151l a cikkb\u0151l? Ha igen, k\u00e9rj\u00fck, oszd meg az ismer\u0151seiddel is!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tAminosavak\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>A citrullin n\u00e9pszer\u0171 \u00e9trend-kieg\u00e9sz\u00edt\u0151 az er\u0151sportol\u00f3k k\u00f6r\u00e9ben. Hat\u00e1sai azonban nem csak sz\u00e1mukra tartogatnak el\u0151ny\u00f6ket. Ez a t\u00e1pl\u00e1l\u00e9kkieg\u00e9sz\u00edt\u0151 t\u00e1mogatja a sportteljes\u00edtm\u00e9nyt \u00e9s a regener\u00e1ci\u00f3t, de sz\u00e1mos j\u00f3t\u00e9kony eg\u00e9szs\u00e9g\u00fcgyi hat\u00e1ssal is rendelkezik. Cikk\u00fcnkben hasznos inform\u00e1ci\u00f3kat tal\u00e1lhatsz a citrullinr\u00f3l \u00e9s helyes alkalmaz\u00e1s\u00e1r\u00f3l.<\/p>\n","protected":false},"author":129,"featured_media":528188,"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":[6216,7260,6504],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-535309","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-taplalek-kiegeszitok","8":"tag-aminosav","9":"tag-eroedzes","10":"tag-taplalekkiegeszitok","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A citrullin jav\u00edtja a teljes\u00edtm\u00e9nyt, \u00e9s k\u00e9slelteti a f\u00e1radts\u00e1g\u00e9rzet kialakul\u00e1s\u00e1t. 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