{"id":1717,"date":"2019-10-31T16:48:39","date_gmt":"2019-10-31T15:48:39","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=1717"},"modified":"2023-05-04T15:10:53","modified_gmt":"2023-05-04T13:10:53","slug":"suplementacja-eaa-w-pigulce","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/suplementacja-eaa-w-pigulce\/","title":{"rendered":"Suplementacja EAA w pigu\u0142ce."},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/suplementacja-eaa-w-pigulce\/#Odzywka_bialkowa_Whey_Protein_Complex_Kilk\" >|Od\u017cywka bia\u0142kowa Whey Protein Complex Kilk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/suplementacja-eaa-w-pigulce\/#Aminokowasy_Promaker_EAA_kupisz_w_naszym_Sprawdz\" >Aminokowasy Promaker EAA kupisz w naszym. Sprawd\u017a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/suplementacja-eaa-w-pigulce\/#Amino_EAA_marki_olimp_kupisz_tutaj_Sprawdz\" >Amino EAA marki olimp kupisz tutaj. Sprawd\u017a<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>EAA, czyli essential amino acids. Po co i dlaczego? B\u0119dzie to tematem przewodnim dzisiejszego tekstu. Na pocz\u0105tek chcia\u0142bym rozwin\u0105\u0107 czym w\u0142a\u015bciwie s\u0105 owe aminokwasy, poniewa\u017c ostatnimi czasy mo\u017cemy us\u0142ysze\u0107 wiele sprzecznych sobie opinii i twierdze\u0144.<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3129 aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/aminkowasy.jpg\" alt=\"\" width=\"800\" height=\"541\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/aminkowasy.jpg 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/aminkowasy-300x203.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/aminkowasy-768x519.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/aminkowasy-360x243.jpg 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>Generalnie aminokwasy to z punktu widzenia chemii organiczne zwi\u0105zki chemiczne (w swoich moleku\u0142ach posiadaj\u0105 w\u0119giel ) z zasadow\u0105 grup\u0105 aminow\u0105 i kwasow\u0105 karboksylow\u0105. Jak wiadomo &#8211; wiele to nie m\u00f3wi, zatem prostszym j\u0119zykiem, w organizmie aminokwasy bia\u0142kowe s\u0105 \u201ccegie\u0142kami\u201d do budowy danych struktur.<\/p>\n<p>Ka\u017cde bia\u0142ko sk\u0142ada si\u0119 z aminokwas\u00f3w bia\u0142kowych, kt\u00f3rych sumarycznie wyr\u00f3\u017cnia si\u0119 a\u017c dwadzie\u015bcia. Dziel\u0105 si\u0119 one na endogenne, czyli syntetyzowane w ludzkim ciele oraz egzogenne, kt\u00f3re musimy dostarcza\u0107 wraz z po\u017cywieniem. Wyr\u00f3\u017cniamy tak\u017ce mi\u0119dzy innymi aminokwasy rozga\u0142\u0119zione, a wi\u0119c leucyn\u0119, walin\u0119 i izoleucyn\u0119 ( branched chain amino acids &#8211; BCAA ) nale\u017c\u0105ce do grupy egzogennych.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3130 aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/BCAA.jpg\" alt=\"\" width=\"1014\" height=\"436\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/BCAA.jpg 1014w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/BCAA-300x129.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/BCAA-768x330.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/BCAA-360x155.jpg 360w\" sizes=\"auto, (max-width: 1014px) 100vw, 1014px\" \/><\/p>\n<p>Aminokwasy egzogenne to 10 \u201ccegie\u0142ek\u201d, w tym dwie wzgl\u0119dnie egzogenne, czyli wytwarzane w ludzkim organizmie, jednak\u017ce czasem w niewystarczaj\u0105cej ilo\u015bci &#8211; nale\u017ca\u0142oby dostarcza\u0107 takowe z po\u017cywieniem.<\/p>\n<p>Zwykle trenujemy od dw\u00f3ch do nawet trzech godzin po posi\u0142ku. Synteza protein, jako jeden z najwa\u017cniejszych proces\u00f3w dla os\u00f3b ucz\u0119szczaj\u0105cych na si\u0142owni\u0119, opada do wyj\u015bciowego poziomu w\u0142a\u015bnie po okresie oko\u0142o trzech godzin [1]. Wi\u0119c ostatecznie, gdy przychodzi pora treningu jako czego\u015b, co ma stymulowa\u0107 do wzrostu najmocniej &#8211; synteza protein jest mo\u017cna powiedzie\u0107 zerowa.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3131 aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/EAA-1.jpg\" alt=\"\" width=\"1014\" height=\"734\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/EAA-1.jpg 1014w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/EAA-1-300x217.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/EAA-1-768x556.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/EAA-1-360x261.jpg 360w\" sizes=\"auto, (max-width: 1014px) 100vw, 1014px\" \/><\/p>\n<p>Na pomoc przychodzi EAA, czyli tak jak wspomnia\u0142em we wcze\u015bniejszych akapitach &#8211; aminokwasy nie produkowane w naszych cia\u0142ach. Przy odpowiednio du\u017cej dawce, maksymalnie mo\u017cliwie inicjuj\u0105 proces syntezy protein. S\u0105 to porcje rz\u0119du oko\u0142o 30 gram\u00f3w proszku, natomiast ekonomiczniejsz\u0105 wersj\u0105 b\u0119dzie u\u017cycie 10-15 gram\u00f3w i dodanie do tego 2-3 gram\u00f3w leucyny &#8211; podzia\u0142a tak samo dobrze i synteza protein osi\u0105gnie sw\u00f3j szczyt [2]. Dodatek leucyny do EAA, czyli zwi\u0119kszenie jej st\u0119\u017cenia w produkcie poprawia dzia\u0142anie o oko\u0142o 33%, poniewa\u017c o tyle mocniej zwi\u0119ksza syntez\u0119 protein w por\u00f3wnaniu do EAA z ni\u017csz\u0105 zawarto\u015bci\u0105 leucyny [3].<\/p>\n<p>Aby mo\u017cliwe maksimum osi\u0105gn\u0105\u0107 wraz z posi\u0142kiem musimy spo\u017cy\u0107 od 30 do 40 gram\u00f3w bia\u0142ka [4]. Najlepiej je\u015bli proteiny b\u0119d\u0105 ze \u017ar\u00f3de\u0142 zwierz\u0119cych, poniewa\u017c wykazuj\u0105 zauwa\u017caln\u0105 przewag\u0119 nad ro\u015blinnymi [5].<\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Odzywka_bialkowa_Whey_Protein_Complex_Kilk\"><\/span><a href=\"https:\/\/bit.ly\/34iBNgK\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2614\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/04\/olimp-whey-protein-complex-100-700g.jpg\" alt=\"\" width=\"348\" height=\"401\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/04\/olimp-whey-protein-complex-100-700g.jpg 348w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2018\/04\/olimp-whey-protein-complex-100-700g-260x300.jpg 260w\" sizes=\"auto, (max-width: 348px) 100vw, 348px\" \/><\/a><br \/>\n|<a href=\"https:\/\/bit.ly\/34iBNgK\" target=\"_blank\" rel=\"noopener noreferrer\">Od\u017cywka bia\u0142kowa Whey Protein Complex Kilk<\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Po tym wszystkim mo\u017cna pomy\u015ble\u0107, \u017ce skoro szejk proteinowy czy kawa\u0142ek kurczaka podzia\u0142a tak jak dro\u017csze EAA, to po co przep\u0142aca\u0107? Realia s\u0105 niestety inne &#8211; aminokwasy egzogenne, jako gotowe ju\u017c cegie\u0142ki trafiaj\u0105 do krwiobiegu praktycznie natychmiastowo, natomiast bia\u0142ka z posi\u0142ku musz\u0105 zosta\u0107 wpierw \u201crozbite\u201d na aminokwasy, a sama wo\u0142owina czy od\u017cywka bia\u0142kowa wpierw strawiona. Posi\u0142ek jedzony niemal przed jednostk\u0105 mo\u017ce sprawia\u0107 dyskomfort i przyczyni\u0107 si\u0119 do wizyty w toalecie. EAA z kolei nie obci\u0105\u017ca uk\u0142adu pokarmowego.<\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Aminokowasy_Promaker_EAA_kupisz_w_naszym_Sprawdz\"><\/span><a href=\"https:\/\/bit.ly\/2HrH4Kj\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3077\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/03\/aminokwasy-promaker-gold-eaa-500-g.jpg\" alt=\"\" width=\"400\" height=\"400\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/03\/aminokwasy-promaker-gold-eaa-500-g.jpg 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/03\/aminokwasy-promaker-gold-eaa-500-g-300x300.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/03\/aminokwasy-promaker-gold-eaa-500-g-150x150.jpg 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/03\/aminokwasy-promaker-gold-eaa-500-g-768x768.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/03\/aminokwasy-promaker-gold-eaa-500-g-360x360.jpg 360w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><a href=\"https:\/\/bit.ly\/2HrH4Kj\" target=\"_blank\" rel=\"noopener noreferrer\">Aminokowasy Promaker EAA kupisz w naszym. Sprawd\u017a<\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Rozs\u0105dne jest stosowanie suplementacji aminokwas\u00f3w nie tylko przed, a tak\u017ce w trakcie treningu &#8211; odpowiednia b\u0119dzie gramatura identyczna jak w przypadku suplementacji pre-workout, zatem jest to od 10 do 15 gram\u00f3w EAA i od 2 do 3 gram\u00f3w samej leucyny, kt\u00f3ra r\u00f3wnie\u017c nale\u017cy do grupy egzogennej, jednak w gotowym stacku jest jej zbyt ma\u0142o. Je\u017celi dodamy do tego w\u0119glowodany najlepiej w postaci samej dekstrozy &#8211; efekty mog\u0105 by\u0107 bardzo zaskakuj\u0105ce.<\/p>\n<p>Rezultat takiego po\u0142\u0105czenia to oko\u0142o 27% mniejszy wyrzut kortyzolu w trakcie treningu i do 48 godzin po [6]. Takowa suplementacja potrafi podwy\u017cszy\u0107 wzrost masy mi\u0119\u015bniowej o 2 kilogramy w czasie 3 miesi\u0119cy [6]. Grupa placebo w badaniu, na kt\u00f3rym opieram swoje tezy zbudowa\u0142a w tym czasie 2 kilogramy &#8211; osoby stosuj\u0105ce EAA i w\u0119glowodany zanotowa\u0142y wzrost 4 kilogram\u00f3w, co oznacza dwukrotnie ( !!! ) lepsze efekty [6]. Sam efekt mo\u017cemy dodatkowo spot\u0119gowa\u0107 dodaj\u0105c do zestawu glutamin\u0119 [7], jednak b\u0119dzie mia\u0142o to zastosowanie tylko u os\u00f3b naprawd\u0119 ci\u0119\u017cko trenuj\u0105cych &#8211; i nawet tutaj b\u0119dzie bardzo drobiazgowe, co nie zmienia faktu, \u017ce warto jest o tym wspomnie\u0107.<\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Amino_EAA_marki_olimp_kupisz_tutaj_Sprawdz\"><\/span><a href=\"https:\/\/bit.ly\/35oYu2d\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3132 aligncenter\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/olimp-amino-eaa-xplode-520g.jpg\" alt=\"\" width=\"379\" height=\"400\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/olimp-amino-eaa-xplode-520g.jpg 570w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/olimp-amino-eaa-xplode-520g-284x300.jpg 284w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2019\/10\/olimp-amino-eaa-xplode-520g-360x380.jpg 360w\" sizes=\"auto, (max-width: 379px) 100vw, 379px\" \/><\/a><a href=\"https:\/\/bit.ly\/35oYu2d\" target=\"_blank\" rel=\"noopener noreferrer\">Amino EAA marki olimp kupisz tutaj. Sprawd\u017a<\/a><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Dochodzi jeszcze temat samych rozga\u0142\u0119zionych aminokwas\u00f3w. Jak ju\u017c wiemy, nale\u017c\u0105 one do grupy egzogennych, zatem kupuj\u0105c EAA mamy w sk\u0142adzie tak\u017ce BCAA &#8211; pisz\u0105c kolokwializmami. Aminokwasy rozga\u0142\u0119zione podnosz\u0105 syntez\u0119 protein o 22% [8], zatem nie tylko w teorii, a r\u00f3wnie\u017c w praktyce potwierdzonej badaniami wypadaj\u0105 znacznie gorzej.<\/p>\n<p>Podsumowuj\u0105c, EAA jest u\u017cytecznym suplementem i mo\u017ce przyczyni\u0107 si\u0119 do poprawy naszych wynik\u00f3w sportowych. Wykazuje wiele ciekawych benefit\u00f3w i nie bez powodu zdobywa coraz wi\u0119ksz\u0105 popularno\u015b\u0107. Synteza protein to z kolei kluczowy czynnik determinuj\u0105cy wzrost masy mi\u0119\u015bniowej, dlatego tak bardzo nale\u017cy o ni\u0105 dba\u0107.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: left;\"><strong>Pozdrawiam,<\/strong><br \/>\n<strong>Damian Danowski<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Bibliografia:<\/p>\n<p>1 &#8211; The journal of physiology;2001;Latency and duration of stimulation of human muscle protein synthesis during continuous infusion of amino acids.<\/p>\n<p>2 &#8211; The journal of physiology;2013;Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.<\/p>\n<p>3 &#8211; Am J Clin Nutr. 2011 Sep;94(3):809-18. doi: 10.3945\/ajcn.111.017061. Epub 2011 Jul 20.<br \/>\nLeucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis.<\/p>\n<p>4 &#8211; Am J Clin Nutr. 2014 Jan;99(1):86-95. doi: 10.3945\/ajcn.112.055517. Epub 2013 Nov 20.<br \/>\nMyofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise.<\/p>\n<p>5 &#8211; Protein content and amino acid composition of commercially available plant-based protein isolates<\/p>\n<p>6 &#8211; Liquid carbohydrate\/essential amino acid ingestion during a short-term<br \/>\nbout of resistance exercise suppresses myofibrillar protein degradation; Stephen P. Bird4, Kyle M. Tarpenning, Frank E. Marino, School of Human Movement Studies, Charles Sturt University, Bathurst, NSW 2795, Australia<\/p>\n<p>7 &#8211; Nutrition. 2002 Feb;18(2):130-3.<br \/>\nRelation between glutamine, branched-chain amino acids, and protein metabolism.<\/p>\n<p>8 &#8211; Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans.<br \/>\nJackman SR, et al. Front Physiol. 2017<\/p>\n","protected":false},"excerpt":{"rendered":"<p>EAA, czyli essential amino acids. Po co i dlaczego? B\u0119dzie to tematem przewodnim dzisiejszego tekstu. Na pocz\u0105tek chcia\u0142bym rozwin\u0105\u0107 czym w\u0142a\u015bciwie s\u0105 owe aminokwasy, poniewa\u017c ostatnimi czasy mo\u017cemy us\u0142ysze\u0107 wiele sprzecznych sobie opinii i twierdze\u0144&#8230;.<\/p>\n","protected":false},"author":5,"featured_media":1937,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1378,1381],"tags":[259,260,261],"class_list":{"0":"post-1717","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-suplementacja","8":"category-suplementy-dla-sportowcow","9":"tag-eaa","10":"tag-essential-amino-acids","11":"tag-sciencebased"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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