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BCAA

Středa, 13. července 2011, autor: Ondřej Partyngl

Pod označením BCAA (branched-chain amino acids) se skrývá význam větvených aminokyselin L-leucin, L-isoleucin a L-valin. Tyto aminokyseliny jsou stějně jako šest dalších řazeny mezi tzv. esenciální. To znamená, že tělo není samo schopno si tyto aminokyseliny vyrobit.

Odkud získat BCAA

maso

Jak jsem napsal výše, BCAA jsou esenciální aminokyseliny, které si tělo samo nevyrobí a tak je na místě uvést nějaké zdroje těchto aminokyselin. Můžeme je získat jak z běžné potravy tak samozřejmě z doplňků výživy.
Pojďme se tedy zaměřit na získání z potravy. Největší množství BCAA můžeme získat z mléčných produktů a z červeného masa. Obecně se dá říci, že BCAA jsou obsaženy ve všech bílkovinových potravinách. Z potravy dokážeme získat zhruba 25–65mg BCAA na 1kg tělesné hmotnosti což je pro běžného člověka dostačující množství.
Dále můžeme BCAA tělu dodávat v podobě doplňků výživy. Sortiment je opravdu široký (kapsle, prášek, tekuté BCAA). Vybírat se dá z opravdu velkého množství produktů. Nemusí se přitom vždy jednat pouze o krabičku s nápisem “BCAA“. Aminokyseliny bývají ve velké míře obsaženy i v proteinových nápojích, stačí sledovat etikety se složením.

Co BCAA umí

BCAA můžou být využité pracujícím svalem jako zdroj energie v průběhu dlouho trvajícího tréninku. Důležité je zdůraznit “v průběhu dlouho trvajícího tréninku“. Hlavním zdrojem energie pro svaly po dobu zátěže jsou totiž sacharidy, poté tuky a až nakonec bílkoviny. Jako zdroj energie z BCAA slouží uhlíkové řetězce pocházející z kosterního svalstva. Zbytek dusíkových částí vytváří aminokyselinu alanin, která je prostřednictvím jater přetransformována na glukózu, která je svalem využita, čímž šetří svalový glykogen.

Dávkování BCAA?

bcaa-lahev

Na úvod této části, bych uvedl, že nejvhodnější je BCAA dodávat v průběhu tréninku v několika dávkách jak vyplynulo z vědeckých studií, kde přesně takovéto dávkování bylo aplikováno.

Pokud se tedy rozhodnete pro suplementování BCAA jaké by mělo být dávkování pro skutečný efekt? Zde asi většinu z vás zklamu. Běžně uváděné hodnoty dávkování na obalech doplňků jsou nedostačující a nezpůsobují žádný znatelný efekt.

Podle špičkového trenéra Charlese Poliquina a nutričních specialistů Dr.Serrana, Dr. Di Pasquala a dalších je efektivní dávka BCAA cca. 0,4g na 1kg tělesné hmotnosti. Pokud tedy budeme uvažovat 80kg cvičence, představuje pro něho dávka BCAA 32g rozdělených po čas tréninku. Při trendu výrobců doplňků vyrábět 500mg kapsle by toto množství odpovídalo 64cps což je opravdu veliké množství a při cenách tohoto doplňku pro mnoho z nás nepředstavitelné.

Pro ty méně majetnější, pro které není první způsob dávkování možný Charles Poliquin doporučuje dávkovat alespoň 0,22g BCAA (méně údajně nemá smysl) na 1kg tělesné hmotnosti. I v této “levnější“ verzi dávka pro 80kg cvičence bude 18g → 36cps.

Určitě mnohé z vás, obzvláště ty, kteří nedají dopustit na své tradiční 2g BCAA před tréninkem tento článek zaskočil. Pokud se skutečně rozhodnete BCAA užívat tak ne v dávkách menších než uvedených 0,22g na 1kg tělesné hmotnosti.

Komentáře

Ondřej Partyngl
1 | Ondřej Partyngl | 1. 3. 2012, 23:48

Ladik: Zdravim chlape, pokud si přečteš článek určitě tam odstavec, který se zabývá dávkováním najdeš! Jinak doporučuji se řídit doporučeným dávkováním vyrobce!


vláda
2 | vláda | 25. 4. 2012, 04:25

souhlasím s tebou jsem trener od r.1969


Ladik
3 | Ladik | 24. 6. 2012, 14:22

Zdar chlape potřeboval bych poradit jak dávkova BCAA dekuji nemám s tím zkušenost


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片仔廣:http://www.brandandlife.com/p356.html
へんしこう:http://www.brandandlife.com/p356.html
消渇丸:http://www.brandandlife.com/p179.html
糖尿病 漢方:http://www.brandandlife.com/p179.html
終極痩身:http://www.brandandlife.com/p52.html
ed治療薬:http://www.brandandlife.com/p729.html
抗生物質:http://www.brandandlife.com/p695.html
モチベーター:http://www.brandandlife.com/p213.html
女性用バイアグラ:http://www.brandandlife.com/p698.html
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日本性素:http://www.brandandlife.com/p720.html
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五夜神:http://www.brandandlife.com/p400.html
海狗丸:http://www.brandandlife.com/p180.html
房事の神油:http://www.brandandlife.com/p409.html
プロコミルスプレー:http://www.brandandlife.com/p217.html
SPANISCHE FLIEGE:http://www.brandandlife.com/p167.html
セックス ドロップ:http://www.brandandlife.com/p162.html
cayenne:http://www.brandandlife.com/p685.html

蔵秘雄精:http://www.brandandlife.com/p690.html
新一粒神:http://www.brandandlife.com/p429.html
Wenickman:http://www.brandandlife.com/p192.html
壮天根:http://www.brandandlife.com/p55.html
魔根:http://www.brandandlife.com/p403.html
壮陽一号:http://www.brandandlife.com/p54.html
999皮炎平:http://www.brandandlife.com/p70.html
婦科千金片:http://www.brandandlife.com/p316.html
同仁烏鶏白鳳丸:http://www.brandandlife.com/p255.html
韓国痩身1号:http://www.brandandlife.com/p45.html
痩身1号:http://www.brandandlife.com/p45.html


狼一号
9 | 狼一号 | 21. 4. 2015, 13:41

リドスプレー:http://リドスプレー口コミ.com/
シアリス:http://www.シアリス正規品.net
巨人倍増:http://www.巨人倍増効果.net/
淫インモラル:http://www.媚薬ランキング.com/inmora.html
媚薬ランキング:http://www.媚薬ランキング.com/
妖姫:http://妖姫媚薬.com/

性器増大:http://www.kanpoudonya.com/list/10.html
早漏防止:http://www.kanpoudonya.com/list/11.html
ED助勃:http://www.kanpoudonya.com/list/12.html
滋養強壮:http://www.kanpoudonya.com/list/13.html
即効性精力剤:http://www.kanpoudonya.com/list/14.html
潤滑剤:http://www.kanpoudonya.com/list/15.html
粉劑媚薬:http://www.kanpoudonya.com/list/16.html
催情水剤:http://www.kanpoudonya.com/list/17.html
媚薬 カプセル:http://www.kanpoudonya.com/list/18.html
殺精子剤:http://www.kanpoudonya.com/list/19.html
避妊薬:http://www.kanpoudonya.com/list/20.html
早妊診断試紙:http://www.kanpoudonya.com/list/21.html
ダイエット茶:http://www.kanpoudonya.com/list/22.html
脂肪燃焼:http://www.kanpoudonya.com/list/23.html
即効ダイエット:http://www.kanpoudonya.com/list/25.html
家庭治療薬:http://www.kanpoudonya.com/list/33.html

精力剤ランキング:http://www.kanpoudonya.com/
D10媚薬:http://www.kanpoudonya.com/…uct/287.html
淫インモラル:http://www.kanpoudonya.com/…uct/482.html
D10催情剤:http://www.kanpoudonya.com/…uct/287.html
粉劑媚薬:http://www.kanpoudonya.com/…uct/496.html
リドスプレー:http://xn--tckl1c1cyb9cr2k4906a.com/
妖姫:http://xn--vvsqhmti29k.com/
シアリス:http://www.xn--cckybh9q421oin2a2e8b.net/
媚薬:http://www.kanpoudonya.com/…edicine.html
媚薬購入:http://www.xn--y5q47td99a7dg.net/
媚薬ランキング:http://www.xn--nckg3oobb8805dh96c.com/
紅蜘蛛:http://www.紅蜘蛛効き目.com
媚薬購入:http://www.媚薬購入.net/

リドスプレー:http://xn--tckl1c1cyb9cr2k4906a.com/
女性用媚薬 ランキング:http://www.kanpoudonya.com/…edicine.html
巨人倍増:http://xn--gmq15an1qquf.kanpoudonya.com/
催淫:http://www.kanpoudonya.com/list/15.html
RU486:http://ru486.kanpoudonya.com/
女性用精力剤:http://www.kanpoudonya.com/…edicine.html
強精剤:http://www.kanpoudonya.com/list/14.html
ビグレックス:http://www.kanpoudonya.com/Product/22.html
リドスプレー:http://xn--tckl1c1cyb9cr2k4906a.com/
即効性強精剤:http://www.kanpoudonya.com/list/14.html
催淫通販:http://www.kanpoudonya.com/list/15.html
勃動力三體牛鞭:http://www.kanpoudonya.com/…uct/385.html
威哥王:http://www.kanpoudonya.com/Product/55.html

インモラル:http://www.kanpoudonya.com/…uct/482.html
粉劑媚薬:http://www.kanpoudonya.com/…uct/496.html
催淫剤:http://www.kanpoudonya.com/list/15.html

精力剤ランキング:http://www.kanpoudonya.com/
中絶薬:http://ru486.kanpoudonya.com/
巨人倍増:http://xn--gmq15an1qquf.kanpoudonya.com/
三體牛鞭:http://www.kanpoudonya.com/…uct/385.html
威哥王:http://www.kanpoudonya.com/Product/55.html
紅蜘蛛:http://www.kanpoudonya.com/…uct/288.html

vigrxプラス:http://www.kanpoudonya.com/Product/22.html
シアリス:http://www.kanpoudonya.com/…uct/618.html
レビトラ:http://www.kanpoudonya.com/…uct/620.html
マカ:http://www.kanpoudonya.com/Product/6.html
中絶薬:http://www.kanpoudonya.com/…nanting.html
三体牛鞭:http://www.kanpoudonya.com/…uct/385.html

へんしこう:http://www.kanpoudonya.com/…uct/327.html
淫インモラル:http://www.kanpoudonya.com/…uct/482.html
壮陽一号:http://www.kanpoudonya.com/…uct/134.html
SEX DROPS:http://www.kanpoudonya.com/…uct/285.html
D10催情剤:http://www.kanpoudonya.com/…uct/287.html
勃動力三體牛鞭:http://www.kanpoudonya.com/…uct/385.html
RU486:http://ru486.kanpoudonya.com/
狼1号:http://www.kanpoudonya.com/Product/62.html
インモラル:http://www.kanpoudonya.com/…uct/482.html
芳香劑:http://www.kanpoudonya.com/rush.html
狼一号:http://www.kanpoudonya.com/Product/62.html


中絶 薬
10 | 中絶 薬 | 21. 4. 2015, 13:42

媚薬催淫剤:http://www.媚薬催淫剤.com/
漢方薬激安:http://www.漢方薬激安.com/
媚薬購入:http://www.媚薬購入.net/
紅蜘蛛:http://www.紅蜘蛛効き目.com
勃起促進:http://www.kanpoucom.com/energy/22.html

媚薬催淫剤:http://www.xn--o0qt5be0ogzuxe1a.com/
漢方薬激安:http://www.xn--49sx0vqyhdsa109f.com/
媚薬購入:http://www.xn--y5q47td99a7dg.net/
福潤宝:http://www.kanpoucom.com/…uct/719.html

性器増大:http://www.kanpoucom.com/energy/23.html
射精 延長:http://www.kanpoucom.com/energy/24.html
早漏防止:http://www.kanpoucom.com/energy/29.html
性機能改善:http://www.kanpoucom.com/energy/31.html
ED治療:http://www.kanpoucom.com/energy/66.html
潤滑剤:http://www.kanpoucom.com/jyosei/40.html
発情:http://www.kanpoucom.com/jyosei/39.html
催淫:http://www.kanpoucom.com/jyosei/37.html
性欲欠乏症:http://www.kanpoucom.com/jyosei/41.html
媚薬:http://www.kanpoucom.com/jyosei/38.html
男女共用漢薬:http://www.kanpoucom.com/bunnrui/14.html
女用漢方薬:http://www.kanpoucom.com/bunnrui/12.html
脂肪燃焼:http://www.kanpoucom.com/daietto/36.html
男用漢方薬:http://www.kanpoucom.com/bunnrui/13.html
即効精力剤:http://www.kanpoucom.com/energy/
漢方精力剤:http://www.kanpoucom.com/energy/
催情剤:http://www.kanpoucom.com/jyosei/

紅蜘蛛:http://www.xn--w8j294hs0yddfzvnpka.com/

三便宝:http://www.kanpoucom.com/…uct/150.html
紅蜘蛛:http://xn--19zl5rhf.kanpoucom.com
威哥王:http://www.kanpoucom.com/product/96.html
インモラル:http://www.kanpoucom.com/…uct/537.html
情愛芳香劑:http://www.kanpoucom.com/rush/171.html
紅蜘蛛:http://xn--19zl5rhf.kanpoucom.com
中国漢方薬:http://www.kanpoucom.com/
中国精力剤:http://www.kanpoucom.com/energy/
紅蜘蛛:http://xn--19zl5rhf.kanpoucom.com
勃起促進薬:http://www.kanpoucom.com/energy/22.html
淫インモラル:http://www.kanpoucom.com/…uct/520.html
紅蜘蛛:http://xn--19zl5rhf.kanpoucom.com
絶對高潮:http://www.kanpoucom.com/…uct/274.html
女性催情剤:http://www.kanpoucom.com/jyosei/
紅蜘蛛:http://xn--19zl5rhf.kanpoucom.com
三体牛鞭:http://www.kanpoucom.com/…uct/331.html
D10催情剤:http://www.kanpoucom.com/…uct/282.html
紅蜘蛛:http://xn--19zl5rhf.kanpoucom.com
中絶薬:http://www.kanpoucom.com/hininn/42.html
紅蜘蛛:http://xn--19zl5rhf.kanpoucom.com
催情剤:http://www.kanpoucom.com/jyosei/
巨人倍増:http://www.kanpoucom.com/…uct/138.html
紅蜘蛛:http://xn--19zl5rhf.kanpoucom.com
中絶薬:http://www.kanpoucom.com/hininn/42.html
精力剤 漢方:http://www.kanpoucom.com/energy/

紅蜘蛛:http://www.kanpoucom.com/…uct/311.html
花痴:http://www.kanpoucom.com/…uct/312.html
妖姫:http://www.kanpoucom.com/…uct/521.html
RU486:http://www.kanpoucom.com/…uct/113.html
中絶薬:http://www.kanpoucom.com/hininn/42.html
狼1号:http://www.狼1号.net/
狼一号:http://www.狼1号.net/
威哥王三鞭粒:http://www.kanpoucom.com/…uct/449.html

リドスプレー:http://www.kanpoucom.com/…uct/374.html
中絶薬RU486:http://www.kanpoucom.com/…uct/113.html

VigRx:http://www.kanpoucom.com/…uct/386.html
ビグレックス:http://www.kanpoucom.com/…uct/386.html
片仔廣:http://www.kanpoucom.com/…uct/224.html
へんしこう:http://www.kanpoucom.com/…uct/224.html
牛黄清心丸:http://www.kanpoucom.com/…uct/193.html
五便宝:http://www.kanpoucom.com/…uct/157.html
D10 媚薬:http://www.kanpoucom.com/…uct/282.html
RU486:http://www.kanpoucom.com/…uct/113.html
中絶薬:http://www.kanpoucom.com/…uct/113.html
中絶 薬:http://www.kanpoucom.com/…uct/113.html
妊娠中絶薬:http://www.kanpoucom.com/…uct/113.html
マカ:http://www.kanpoucom.com/…uct/328.html
抗生物質:http://www.kanpoucom.com/…uct/619.html
シアリス:http://www.kanpoucom.com/…uct/651.html
レビトラ:http://www.kanpoucom.com/…uct/652.html
女性用バイアグラ:http://www.kanpoucom.com/…uct/622.html
金威龍:http://www.金威龍.com/
三鞭粒:http://www.三鞭粒.net/
VigRx:http://www.vigrx通販.com/
ビグレックス:http://www.vigrx通販.com/
maxman:http://www.maxman通販.com/
ペニス増大:http://www.maxman通販.com/
リドスプレー:http://www.リドスプレー販売.com/
魔根:http://www.魔根.net/
五夜神:http://www.kanpoucom.com/product/94.html
海狗丸:http://www.kanpoucom.com/…uct/165.html
イカオウ:http://www.kanpoucom.com/…uct/621.html
情愛芳香劑:http://www.kanpoucom.com/…uct/611.html
日本性素:http://www.kanpoucom.com/…uct/643.html
韓国痩身一号:http://www.kanpoucom.com/product/51.html
終極痩身:http://www.kanpoucom.com/…uct/433.html
牛黄清心丸:http://www.kanpoucom.com/product/83.html
抗生物質:http://www.kanpoucom.com/…uct/619.html
三體牛鞭:http://www.kanpoucom.com/…uct/331.html
リドスプレー:http://www.kanpoucom.com/…uct/374.html
男宝:http://www.kanpoucom.com/…uct/376.html
Xing霸:http://www.kanpoucom.com/…uct/147.html
中絶 薬:http://www.kanpoucom.com/hininn/42.html
潤滑剤:http://www.kanpoucom.com/jyosei/40.html
コンドーム:http://www.kanpoucom.com/hininn/48.html
避妊薬:http://www.kanpoucom.com/…uct/120.html


威哥王
11 | 威哥王 | 21. 4. 2015, 13:43

威哥王:http://dazebrands.com/goods250.html
シアリス:http://dazebrands.com/goods730.html
レビトラ:http://www.dazebrands.com/goods732.html
リドスプレー:http://www.dazebrands.com/goods212.html
ビグレックス:http://www.dazebrands.com/goods458.html
片仔廣:http://www.dazebrands.com/goods355.html
RU486:http://www.dazebrands.com/goods59.html
媚薬:http://www.dazebrands.com/cat_60.html
リキッド媚薬:http://www.dazebrands.com/cat_61.html
粉劑媚薬:http://www.dazebrands.com/cat_62.html
媚薬カプセル:http://www.dazebrands.com/cat_63.html
精力剤:http://www.dazebrands.com/cat_1.html
ED改善:http://www.dazebrands.com/cat_12.html
ペニス増大:http://www.dazebrands.com/cat_13.html
早漏防止:http://www.dazebrands.com/cat_14.html
滋養強壮:http://www.dazebrands.com/cat_15.html
勃起促進:http://www.dazebrands.com/cat_16.html
中絶薬:http://www.dazebrands.com/cat_3.html
RU486:http://www.dazebrands.com/goods58.html
避妊薬:http://www.dazebrands.com/cat_23.html
中絶薬:http://www.dazebrands.com/cat_25.html
コンドーム:http://www.dazebrands.com/cat_26.html
早孕診断:http://www.dazebrands.com/cat_27.html
脂肪燃焼:http://www.dazebrands.com/cat_28.html
肥滿:http://www.dazebrands.com/cat_29.html
新陳代謝:http://www.dazebrands.com/cat_30.html
減肥茶:http://www.dazebrands.com/cat_31.html
ダイエット:http://www.dazebrands.com/cat_4.html
同仁堂漢方薬:http://www.dazebrands.com/cat_66.html
芳香劑:http://www.dazebrands.com/cat_65.html
風油精:http://dazebrands.com/goods782.html
同仁堂五子衍宗丸:http://dazebrands.com/goods783.html
桂枝茯苓:http://dazebrands.com/goods784.html
同仁堂 柏子養心丸:http://dazebrands.com/goods785.html
和興白花油:http://dazebrands.com/goods786.html
K-Y Jelly潤滑剤:http://www.dazebrands.com/goods149.html

D10媚薬:http://www.dazebrands.com/goods74.html
巨人倍増:http://www.dazebrands.com/goods3.html
威哥王:http://dazebrands.com/goods250.html
媚薬激安:http://www.dazebrands.com
妖姫:http://www.dazebrands.com/goods650.html
紅蜘蛛:http://www.dazebrands.com/goods35.html
絶對高潮:http://www.dazebrands.com/goods1.html
三便宝:http://www.dazebrands.com/goods375.html
三体牛鞭:http://www.dazebrands.com/goods456.html
威哥王:http://dazebrands.com/goods250.html
勃動力三體牛鞭:http://www.dazebrands.com/goods456.html
淫インモラル:http://www.dazebrands.com/goods651.html
狼1号:http://www.dazebrands.com/goods100.html
力多精:http://www.dazebrands.com/goods103.html
五便宝:http://www.dazebrands.com/goods238.html
精力剤:http://www.dazebrands.com/cat_1.html
男宝:http://www.dazebrands.com/goods324.html
新一粒神:http://www.dazebrands.com/goods429.html
勃動力:http://www.dazebrands.com/goods456.html
狼一号:http://www.dazebrands.com/goods100.html
レディーチャイナ:http://www.dazebrands.com/goods292.html
花痴:http://www.dazebrands.com/goods36.html


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