{"id":12577,"date":"2022-01-21T09:08:10","date_gmt":"2022-01-21T09:08:10","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=12577"},"modified":"2022-01-24T09:29:36","modified_gmt":"2022-01-24T09:29:36","slug":"czy-rowerzysci-powinni-korzystac-z-aminokwasow-bcaa","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2022\/01\/21\/czy-rowerzysci-powinni-korzystac-z-aminokwasow-bcaa\/","title":{"rendered":"Czy rowerzy\u015bci powinni korzysta\u0107 z aminokwas\u00f3w BCAA?"},"content":{"rendered":"<p><strong>Czas poza sezonem jest najlepszy na wprowadzenie nowego suplementu czy zmian w dotychczasowej diecie. Mo\u017ce powiniene\u015b wi\u0119c w tym roku poeksperymentowa\u0107 z aminokwasami BCAA? Przyjrzyjmy si\u0119 bli\u017cej, czym one s\u0105, jakie maj\u0105 zalety i w jaki spos\u00f3b m\u00f3g\u0142by\u015b jako rowerzysta na nich skorzysta\u0107.<\/strong><\/p>\n<h2>Czym s\u0105 BCAA?<\/h2>\n<p>Skr\u00f3t BCAA oznacza aminokwasy rozga\u0142\u0119zione, ale czym dok\u0142adnie one s\u0105? Kluczowym budulcem ludzkiego cia\u0142a jest <a href=\"https:\/\/www.welovecycling.com\/wide\/2020\/12\/08\/5-diet-tips-that-work-for-everyone-protein-intake\/\"><u>bia\u0142ko<\/u><\/a>. Istnieje 20 r\u00f3\u017cnych aminokwas\u00f3w, kt\u00f3re sk\u0142adaj\u0105 si\u0119 na tysi\u0105ce bia\u0142ek w ludzkim ciele. Aminokwasy s\u0105 niezb\u0119dne do syntezy hormon\u00f3w i neuroprzeka\u017anik\u00f3w, budowy i naprawy mi\u0119\u015bni, a nawet regulacji uk\u0142adu odporno\u015bciowego.<\/p>\n<figure style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2021\/12\/BCAAs-profimedia-0604942630.jpg\" alt=\"BCAA's\" width=\"1250\" height=\"833\" \/><figcaption class=\"wp-caption-text\">Kluczowym budulcem ludzkiego cia\u0142a jest bia\u0142ko. \u00a9 Profimedia<\/figcaption><\/figure>\n<p>9 z tych 20 to aminokwasy egzogenne. Oznacza to, \u017ce \u200b\u200borganizm nie mo\u017ce ich sam wytworzy\u0107 i trzeba je pozyskiwa\u0107 z po\u017cywienia. Spo\u015br\u00f3d tych 9 niezb\u0119dnych aminokwas\u00f3w 3 to aminokwasy rozga\u0142\u0119zione:<\/p>\n<ul>\n<li>leucyna<\/li>\n<li>izoleucyna<\/li>\n<\/ul>\n<p>Wyra\u017cenie \u201erozga\u0142\u0119ziony\u201d odnosi si\u0119 do struktury chemicznej trzech powy\u017cszych aminokwas\u00f3w. S\u0105 one te\u017c wyj\u0105tkowe z innych powod\u00f3w i dlatego ciesz\u0105 si\u0119 zainteresowaniem sportowc\u00f3w.<\/p>\n<h2>Dlaczego BCAA mog\u0105 by\u0107 istotne dla rowerzyst\u00f3w?<\/h2>\n<p>BCAA s\u0105 wyj\u0105tkowe, poniewa\u017c mog\u0105 by\u0107 utleniane i bezpo\u015brednio wykorzystywane przez mi\u0119\u015bnie jako paliwo, a nie najpierw metabolizowane przez w\u0105trob\u0119 jak inne aminokwasy. Badania wykaza\u0142y, \u017ce podczas \u0107wicze\u0144 wytrzyma\u0142o\u015bciowych, takich jak jazda na rowerze, BCAA zaspokajaj\u0105 od 3% do 8% zapotrzebowania na energi\u0119. U\u017cywane s\u0105 zw\u0142aszcza wtedy, gdy zapasy glikogenu staj\u0105 si\u0119 niskie. To nie wszystko, bo istnieje wiele bada\u0144 wskazuj\u0105cych na inne, nast\u0119puj\u0105ce zalety BCAA:<\/p>\n<figure style=\"width: 1043px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2021\/12\/BCAA-profimedia-0551753499-1.jpg\" alt=\"BCAAs\" width=\"1043\" height=\"702\" \/><figcaption class=\"wp-caption-text\">Czy powiniene\u015b u\u017cywa\u0107 BCAA? \u00a9 Profimedia<\/figcaption><\/figure>\n<ul>\n<li>zwi\u0119kszaj\u0105 przyrost mi\u0119\u015bni<\/li>\n<li>zmniejszaj\u0105 bolesno\u015b\u0107 mi\u0119\u015bni<\/li>\n<li>zmniejszaj\u0105 zm\u0119czenie wysi\u0142kowe<\/li>\n<li>zapobiegaj\u0105 zanikowi mi\u0119\u015bni<\/li>\n<\/ul>\n<p>Wi\u0119kszo\u015b\u0107 z tych korzy\u015bci obserwuje si\u0119 u sportowc\u00f3w skupiaj\u0105cych si\u0119 na oporach i sile, poniewa\u017c s\u0105 oni najbardziej skoncentrowani na zmianach w mi\u0119\u015bniach. Jednak istnieje coraz wi\u0119cej bada\u0144 dotycz\u0105cych korzy\u015bci w\u0142a\u015bciwych dla rowerzyst\u00f3w i innych sportowc\u00f3w wytrzyma\u0142o\u015bciowych. Zajmiemy si\u0119 nimi bardziej szczeg\u00f3\u0142owo w nast\u0119pnym artykule z tej serii.<\/p>\n<h2>Gdzie mo\u017cna znale\u017a\u0107 BCAA?<\/h2>\n<p>Kiedy s\u0142yszysz has\u0142o BCAA, prawdopodobnie my\u015blisz o proszku lub pigu\u0142kach, czyli o suplementach, ale aminokwasy rozga\u0142\u0119zione s\u0105 do\u015b\u0107 powszechnie dost\u0119pne w zwyk\u0142ych pokarmach, takich jak mi\u0119so, jajka, ryby, nabia\u0142 oraz niekt\u00f3re orzechy i ro\u015bliny str\u0105czkowe.<\/p>\n<p>Najlepszym \u017ar\u00f3d\u0142om aminokwas\u00f3w rozga\u0142\u0119zionych w pokarmach przyjrzymy si\u0119 bli\u017cej w dalszej cz\u0119\u015bci tej serii. A co z ich suplementacj\u0105? To najtrudniejsze pytanie, na kt\u00f3re postaramy si\u0119 odpowiedzie\u0107 na ko\u0144cu serii artyku\u0142\u00f3w po\u015bwi\u0119conych BCAA.<\/p>\n<p>Nast\u0119pny artyku\u0142 z serii <a href=\"https:\/\/www.welovecycling.com\/wide\/series\/should-cyclists-use-bcaas\/\"><u>Czy rowerzy\u015bci powinni u\u017cywa\u0107 BCAA<\/u><\/a><\/p>\n<p><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener noreferrer\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/p>\n<p><a href=\"https:\/\/sklep.skoda.pl\/pl\/sklep\/b\/331\/rowery-i-akcesoria-rowery.html\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9608 size-full loading\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_3.png\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_3.png 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_3-300x164.png 300w\" alt=\"\" width=\"640\" height=\"350\" data-was-processed=\"true\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Czas poza sezonem jest najlepszy na wprowadzenie nowego suplementu czy zmian w dotychczasowej diecie. Mo\u017ce powiniene\u015b wi\u0119c w tym roku [&hellip;]<\/p>\n","protected":false},"author":153,"featured_media":12579,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[303],"class_list":["post-12577","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Czy rowerzy\u015bci powinni korzysta\u0107 z aminokwas\u00f3w BCAA? - \u0160koda We Love Cycling - Poland<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/pl\/2022\/01\/21\/czy-rowerzysci-powinni-korzystac-z-aminokwasow-bcaa\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Czy rowerzy\u015bci powinni korzysta\u0107 z aminokwas\u00f3w BCAA?\" \/>\n<meta property=\"og:description\" content=\"Czas poza sezonem jest najlepszy na wprowadzenie nowego suplementu czy zmian w dotychczasowej diecie. 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