{"id":27,"date":"2025-01-11T11:53:00","date_gmt":"2025-01-11T11:53:00","guid":{"rendered":""},"modified":"2025-04-27T18:17:04","modified_gmt":"2025-04-27T18:17:04","slug":"lihaskasvuun-bcaa-vai-eaa-vai-ei-kumpaakaan-vai-molemmat","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=27","title":{"rendered":"Lihaskasvuun BCAA vai EAA vai ei kumpaakaan? Vai molemmat?"},"content":{"rendered":"


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Kuva: Pixabay (https:\/\/pixabay.com\/fi\/vectors\/glysiini-aminohappo-biologia-kemia-149045\/<\/o:p><\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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Mit\u00e4 on
\nBCAA? Mit\u00e4 on EAA?<\/span><\/a> <\/o:p><\/span><\/h2>\n

BCAA on lyhenne
\nsanoista Branced-Chain Amino Acid eli haaraketjuiset aminohapot, kun taas Essential
\nAmino Acid eli v\u00e4ltt\u00e4m\u00e4tt\u00f6m\u00e4t aminohapot ovat lyhennettyn\u00e4 EAA. Yhteens\u00e4
\naminohappoja on 20 erilaista, ja niit\u00e4 k\u00e4ytet\u00e4\u00e4n proteiinisynteesiss\u00e4 eli
\nproteiinien rakennusaineina. Kokonaisissa proteiineissa aminohapot ovat
\nkiinnittyneet toisiinsa peptidisidoksilla.  Ne muodostavat satoja, jopa tuhansia
\naminohappoja sis\u00e4lt\u00e4vi\u00e4 pitki\u00e4 ketjuja. Ravinnon proteiinit pilkkoutuvat
\naminohapoiksi suolistossa, josta keho sitten ottaa ne k\u00e4ytt\u00f6\u00f6ns\u00e4 uusien
\nproteiinien rakennusaineiksi mm. lihaksiin. Proteiinisynteesill\u00e4 tarkoitetaankin
\njuuri t\u00e4t\u00e4 proteiinien rakennusvaihetta elimist\u00f6ss\u00e4. Aminohappovalmisteissa
\naminohapot esiintyv\u00e4t joko vapaassa l-muodossa tai lyhyin\u00e4 peptidein\u00e4. <\/o:p><\/span><\/p>\n

V\u00e4ltt\u00e4m\u00e4tt\u00f6mi\u00e4
\naminohappoja kehon t\u00e4ytyy saada ravinnosta. N\u00e4it\u00e4 ihmiselle ovat arginiini, fenyylialaniini,
\nhistidiini, isoleusiini, leusiini, lysiini, metioniini, treoniini, tryptofaani
\nja valiini. N\u00e4ist\u00e4 BCAA- valmisteissa on leusiinia, isoleusiinia sek\u00e4 valiinia,
\nkun taas EAA- valmisteissa on n\u00e4it\u00e4 kaikkia yhdeks\u00e4\u00e4 aminohappoa. Ei-
\nv\u00e4ltt\u00e4m\u00e4tt\u00f6mi\u00e4 aminohappoja ovat alaniini, asparagiini, parsa-happo, kysteiini,
\nglutamiini, glutamiinihappo\/glutamaatti, glysiini, proliini, seriini ja tyrosiini.
\nN\u00e4it\u00e4 keho voi muodostaa itse, joten niit\u00e4 ei ole v\u00e4ltt\u00e4m\u00e4t\u00f6nt\u00e4 saada erikseen ravinnosta.<\/o:p><\/span><\/p>\n

 <\/span><\/p>\n

Aminohappovalmisteiden
\nmahdolliset hy\u00f6dyt<\/span><\/a>           <\/o:p><\/span><\/h2>\n

BCAA<\/span><\/a>                            <\/p>\n
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                                                                     <\/o:p><\/span><\/h3>\n


\n
\n
\n<\/w:wrap><\/v:imagedata><\/v:shape>Sek\u00e4 BCAA- ett\u00e4 EAA valmisteiden
\nosalta tutkittuja hy\u00f6tyj\u00e4 l\u00f6ytyi erilaisia riippuen tutkimusasetelmasta. Useassa
\ntutkimuksessa valmisteiden tehoa tarkasteltiin sarkopenian hoidossa sek\u00e4
\nik\u00e4\u00e4ntyneill\u00e4 henkil\u00f6ill\u00e4. Sarkopenia on siis tila, jolle on ominaista
\nlihasvoiman, massan ja suorituskyvyn menetys, ja se liittyy usein ik\u00e4\u00e4ntymiseen.
\nToisaalta valmisteiden ominaisuuksiin perehdyttiin urheilijoiden sek\u00e4 eri
\nsyist\u00e4 johtuvan ravitsemusvajeen yhteydess\u00e4. Tutkimustulokset eiv\u00e4t ole
\nriidattomia, ja tuloksiin voivat vaikuttaa mm. harrastuneisuus, sukupuoli, ik\u00e4,
\nelintavat, perussairaudet sek\u00e4 ravinnon imeytymiseen liittyv\u00e4t seikat- vain
\nmuutamia mainitakseni. Seuraavassa kerron kuitenkin tutkimustuloksista n\u00e4iden
\nseikkojen valossa. <\/o:p><\/span><\/p>\n

BCAA yhdess\u00e4 D-
\nvitamiinin kanssa n\u00e4ytt\u00e4isi olevan hy\u00f6dyllinen osa sarkopenian hoidossa Cochet
\nym. (2023). My\u00f6s maksakirroosipotilailla tehdyss\u00e4 tutkimuksessa BCAA-lis\u00e4ravinne
\nvaikutti tehokkaalta ja turvalliselta hoitomuodolta lihasmassan ja voiman
\nparantamisessa sek\u00e4 sarkopenian etenemisen est\u00e4misess\u00e4 (Xiang 2023).<\/o:p><\/span><\/p>\n

BCAA-lis\u00e4ravinteet
\nvoivat olla tehokkaita liikunnan aiheuttamien lihasvaurioiden korjaamisessa, mik\u00e4li
\nlihasvaurioiden laajuus oli alhainen tai kohtalainen. Erityisesti ennen
\nharjoittelua otettuna sen on havaittu olevan tehokkainta (Four\u00e9 & Bendahan
\n2017). BCAA-lis\u00e4ravinteet voivat lievent\u00e4\u00e4 my\u00f6s lihasvaurioita ja lievitt\u00e4\u00e4
\nlihaskipua painoharjoittelun j\u00e4lkeen (Khemtong 2021). BCAA voi siis olla
\nhy\u00f6dyllist\u00e4 lihasten palautumisessa harjoituksen j\u00e4lkeen (Shimonura 2006). My\u00f6s
\nhenkil\u00f6ille, jotka eiv\u00e4t saa tarpeeksi proteiinia ruokavaliostaan, BCAA voisi
\nolla avuksi kehon lihasmassan s\u00e4ilymiselle (Li ym. 2024).<\/span><\/p>\n

    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>    <\/span>   <\/span><\/p>\n


\n
\n
\n<\/w:wrap><\/v:imagedata><\/v:shape><\/div>\n

<\/a>EEA
<\/span> <\/o:p><\/span><\/h3>\n

EAA- lis\u00e4
\npuolestaan vaikuttaisi yll\u00e4pit\u00e4v\u00e4n harjoituksen j\u00e4lkeist\u00e4 lihasproteiinisynteesi\u00e4
\nvarsinkin energiavajeen aikana, erityisesti heraproteiiniin lis\u00e4ttyn\u00e4 (Gwin
\n2024). Brunani ym. (2023) toteavat, ett\u00e4 aminohappopohjaiset lis\u00e4ravinteet
\nvoivat tehokkaasti lievent\u00e4\u00e4 painonpudotuksen aikana tyypillisesti havaittua
\nlihasmassan menetyst\u00e4. <\/o:p><\/span><\/p>\n

Kuten BCAA-, my\u00f6s EEA-
\nvalmisteilla on havaittu olevan yhteys sarkopenian hidastumiseen.<\/span> EAA n\u00e4ytt\u00e4isi parantavan lihasmassaa ja
\nproteiinisynteesi\u00e4 vanhemmilla henkil\u00f6ill\u00e4, mik\u00e4 mahdollisesti kompensoikin
\nsarkopenian vaikutuksia (Dillon 2009). <\/span>Ruokavalion
\nt\u00e4ydent\u00e4minen EAA:lla aterioiden v\u00e4lill\u00e4 vaikutti lis\u00e4\u00e4v\u00e4n v\u00e4h\u00e4rasvaisen kehon
\nmassaa, lihasvoimaa ja fyysist\u00e4 toimintakyky\u00e4 l\u00e4ht\u00f6arvoihin verrattuna
\ni\u00e4kk\u00e4ill\u00e4 koehenkil\u00f6ill\u00e4 (B\u00f8rsheim 2008). <\/span>EAA-pohjaiset lis\u00e4ravinteet tarjoavat i\u00e4kk\u00e4ille mahdollisuuden
\nt\u00e4ytt\u00e4\u00e4 proteiinisuositukset ravitsemuksessa (Ispoglou 2020). My\u00f6s Negro ym.
\n(2024) mukaan EAA: n ja glutamiinin t\u00e4ydent\u00e4minen osoitti merkitt\u00e4vi\u00e4
\nvaikutuksia lihasten koon ja voiman yll\u00e4pit\u00e4miseen erityisesti vanhuksilla tai
\nniill\u00e4, joilla on olemassa olevia rappeuttavia sairauksia (Negro 2024).
\nIk\u00e4\u00e4ntyneiden lihaksilla on heikentynyt ja viiv\u00e4stynyt kyky lis\u00e4t\u00e4
\nsatelliittisoluja painoharjoittelun j\u00e4lkeen. T\u00e4t\u00e4 voidaankin osittain parantaa
\nharjoituksen j\u00e4lkeisell\u00e4 EAA-lis\u00e4ll\u00e4 (Reidy 2017). <\/o:p><\/span><\/p>\n

EAA-lis\u00e4ravinteella
\non n\u00e4ytetty olevan vaikutusta suurempaan proteiinisynteesiin palautumisen
\naikana (Pasiakos 2019). EEA- lis\u00e4 johtaa nopeaan veren EAA- pitoisuuksien
\nnousuun, mik\u00e4 puolestaan stimuloi synteesi\u00e4. Lis\u00e4ravinteena se jopa lis\u00e4\u00e4 lihassynteesi\u00e4
\nenemm\u00e4n kuin vastaava m\u00e4\u00e4r\u00e4 ruokavaliosta saatua ns. ehj\u00e4\u00e4 proteiinia. Ilman
\nliikuntaa EAA-lis\u00e4ys n\u00e4ytt\u00e4isikin voivan t\u00e4t\u00e4 kautta parantaa jopa toiminnallisuutta
\n(Ferrando 2023). My\u00f6s <\/span>Church ym. (2020) suosittelevat
\nlihasten ja koko kehon proteiinisynteesin parantamiseksi EAA-l\u00e4hteit\u00e4, jotka
\ntuottavat suuren ja nopean pitoisuuden nousun. (Church 2020).<\/span><\/o:p><\/span><\/p>\n

Toisaalta Ferraz ym. (2011) eiv\u00e4t havainneet lis\u00e4ravinteeseen liittyv\u00e4ss\u00e4
\nkehon kasvussa suuria eroja tutkiessaan rottien kehon koostumusta sek\u00e4
\nharjoittelua BCAA- lis\u00e4n kanssa. Wolfe ym. (2017) puolestaan ilmaisee
\nkatsauksessaan, ett\u00e4 BCAA- lis\u00e4 n\u00e4ytt\u00e4isi v\u00e4hent\u00e4v\u00e4n sek\u00e4 lihasproteiinisynteesi\u00e4
\nett\u00e4 proteiinien hajoamista. T\u00e4m\u00e4 puolestaan tarkoittaa proteiinien
\nvaihtuvuuden v\u00e4henemist\u00e4 lihaksessa. Muissakin tutkimuksissa on todettu
\nlihasproteiinisynteesin v\u00e4henemist\u00e4 eik\u00e4 lis\u00e4\u00e4ntymist\u00e4 BCAA: n nauttimisen j\u00e4lkeen.
\nBCAA-lis\u00e4ravinteet eiv\u00e4t yksin\u00e4\u00e4n n\u00e4ytt\u00e4isi lis\u00e4\u00e4v\u00e4n lihasten anaboliaa (Wolfe
\nyksin 2017), eik\u00e4 sen yhdist\u00e4minen painoharjoiteluun n\u00e4ytt\u00e4isi lis\u00e4\u00e4v\u00e4n <\/span>lihasmassaa tai voimaa (Bagheri 2021).<\/o:p><\/span><\/p>\n

 <\/span><\/p>\n

Lopuksi<\/span><\/a><\/o:p><\/span><\/h2>\n

Terveill\u00e4,
\nmonipuolisesti sy\u00f6vill\u00e4 henkil\u00f6ill\u00e4 BCAA tai EAA- lis\u00e4 tuskin on tarpeen. Monipuolisesti
\nkoostetusta ravinnosta saa hyvin tarvittavan m\u00e4\u00e4r\u00e4n v\u00e4ltt\u00e4m\u00e4tt\u00f6mi\u00e4
\naminohappoja. Toisaalta kovaa treenaavalle tuskin on haittaakaan ravintolis\u00e4n
\nnauttimisesta, vaikka se tutkimusten valossa t\u00e4ll\u00e4 hetkell\u00e4 ei n\u00e4yt\u00e4k\u00e4\u00e4n
\nerityisen hy\u00f6dylliselt\u00e4. Suurimman hy\u00f6dyn todenn\u00e4k\u00f6isesti saavat i\u00e4kk\u00e4\u00e4t tai
\nravitsemuksellisesta energiavajeesta k\u00e4rsiv\u00e4t, kuten painonpudottajat.
\nLihasmassaa tai voiman lis\u00e4yst\u00e4 tavoittelevat voivat oman harkinnan mukaan
\np\u00e4\u00e4tt\u00e4\u00e4, katsovatko ravintolis\u00e4n tuovan etuja tavoitteisiin vai perustavatko
\noptimoinnin ruokavalioon. Tutkimusten perusteella oma p\u00e4\u00e4telm\u00e4ni olisi, ett\u00e4
\nmik\u00e4li tavoittelee hy\u00f6tyj\u00e4 palautumiseen, kannattaisi n\u00e4ist\u00e4 kahdesta valita
\nEAA, koska se sis\u00e4lt\u00e4\u00e4 my\u00f6s BCAA- aminohapot. Annostus sek\u00e4 nauttimisen
\najankohta vaikuttavat oleellisesti palautumiseen, mutta n\u00e4ihin palaan eri
\njulkaisussa.  <\/o:p><\/span><\/p>\n

<\/h1>\n

L\u00e4hteet<\/span><\/a> <\/o:p><\/span><\/h1>\n<\/p>\n

Bagheri,
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\n<\/o:p><\/span><\/p>\n

Brunani, A., Cancello, R., Maestrini, S., Cattaldo,
\nS., Gobbi, M., Piter\u00e0, P., Valerio, A., Capodaglio, P., Lucchetti, E., Di
\nGuglielmo, G., Ruocco, C., Nisoli, E. & Milesi, A. (2023) Comparison of protein-
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Church, D. D.,<\/span> Hirsch, K. R., <\/span>Park. S.,<\/span> Kim, I-Y,<\/span> Gwin, J. A.,<\/span> Pasiakos, S. M.,<\/span> Wolfe , R. R. &<\/span>
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Shimomura, Y., Yamamoto, Y., Bajotto, G.,
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Xiang, Q., Xiong, J., Zhao, Z. J., Zhou,
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\nmuscle mass and strength in liver cirrhosis: A prospective control trial.
\nGastroenterology. <\/o:p><\/span><\/p>\n

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