筋トレだけじゃない!プロテインは有酸素運動にも有効

筋トレ後にプロテインを飲む人はいますが、有酸素運動の後にもプロテインは飲んでいますか?有酸素運動も筋肉は疲労していて、身体の回復を考えるとプロテインによる栄養摂取は有効な方法と言えます。もちろん筋トレと有酸素運動では筋肉の疲労具合が違います。筋トレは筋肉が短時間で疲労困憊になりますが、有酸素運動は長時間をかけて筋肉が疲労していきます。ですが、どちらも筋肉疲労には変わりなく、疲労したら回復をしなければいけません。回復には栄養が必要で、栄養を手軽に摂れるプロテインは栄養補給に適したサプリメントです。

筋トレに有効なプロテインと有酸素運動に有効なプロテインの違い

プロテインには色々な商品があり、目的に合わせたものを選ぶことで使い分けができます。筋トレで筋肉を付けたい場合には、アミノ酸を多く含むものやタンパク含量の高いものなどを選ぶと良いです。有酸素運動では筋肉の回復を目的とした、リカバリー系のプロテインを選ぶと良いです。ダイエットを目的とした有酸素運動の場合は、タンパク含量の高いプロテインは、カロリーや炭水化物量が他のプロテインに比べて少なくなっているので、オススメとなっています。どのプロテインも筋トレと有酸素運動に有効ですが、目的に合ったプロテインを選ばなければ、効率的なプロテインの摂取にならない場合があります。

有酸素運動のエネルギー消費

有酸素運動で使われるエネルギーは、主に炭水化物と脂質が使われています。ですが、長時間の有酸素運動では、炭水化物と脂質ではエネルギー産生が間に合わず、体内のタンパク質も消費しながらエネルギーを産生します。体内のタンパク質は筋肉や臓器、血管などのあらゆる器官を構成しており、その中のタンパク質を消費しエネルギーに変えてしまいます。100㎞を走るウルトラマラソンで走り終わったランナーの腸壁を採取したところ、タンパク質量が減っていたという研究結果もあります。その様な距離を走る人は、なかなかいないと思いますが、空腹時などで栄養の枯渇状態にある時に有酸素運動を始めると、炭水化物と脂質の代謝が速くなり、タンパク質がエネルギーに変わる可能性があります。筋肉の分解を抑えるのであれば、有酸素運動後もプロテインは飲んだ方が良いことになります。

筋トレも有酸素運動もプロテインを飲もう

日常動作以上の負荷をかけている点では、筋トレも有酸素運動も筋肉疲労があることは同じです。筋肉に負担をかけたのなら筋肉は傷つき修復しなければいけません。また、長時間の有酸素運動や空腹時など栄養が枯渇した状態で有酸素運動を行うと、筋タンパクの分解が進む恐れがあります。筋トレもしている人は筋肉の分解を抑え合成を促すことが重要です。健康やダイエットのために有酸素運動をしている人も同じで、タンパク質がエネルギーに使われることを避けないといけません。タンパク質は各臓器、皮膚、毛髪、血管など様々な器官を構成しています。タンパク質の不足はこうした器官を不健康な状態にしてしまいます。筋トレも有酸素運動もタンパク質不足は様々な器官に弊害を起こすので、筋肉づくりや健康管理に、プロテインは有効なサプリメントとなっています。

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