筋トレとダイエットに効果的なプロテインを選ぼう!

筋トレやダイエットでプロテインを飲もうと思っても、色々な種類があり何を選べばよいのか分からない人も多いと思います。そもそもプロテインとは、タンパク質を中心に色々な栄養を摂取できるサプリメントとなっています。プロテインはメーカーによって様々な特性があり、ホエイプロテインやダイエットプロテインなどと呼ばれて販売されています。その他にも様々な種類があるので、その種類と利用の仕方をご紹介します。

筋トレやダイエットで飲むなら、プロテインの種類を覚えよう

色々な種類があるプロテインですが、種類によって効果は様々です。プロテインはどれも同じだと思って選んでしまうと、目的に合ったものを選べずに思ったような効果を実感できません。プロテインは大きく分けて「ホエイ」「カゼイン」「ソイ」の3種類ですが、今回はプロテインの代用として飲める高栄養価のサプリメントも合わせて紹介します。
・ホエイプロテイン
ホエイとは牛乳に含まれる吸収の速いタンパク質のことで、牛乳に含まれるタンパク質の80%はホエイと言われています。ホエイプロテインのほとんどは、牛乳からタンパク質を抽出されており、プロテインと呼ばれる製品のほとんどはホエイプロテインとなっています。
・カゼインプロテイン
カゼインとは牛乳に含まれる吸収の遅いタンパク質のことで、牛乳に含まれるタンパク質の20%がカゼインと言われています。
・ソイプロテイン
大豆のタンパク質から作られているプロテインで、動物性タンパク質を摂れない人や女性、胃腸の弱い人などにオススメのプロテインです。
・MRP(ミールリプレースメントパウダー)
炭水化物、タンパク質、ビタミン、ミネラルの栄養バランスを考えて作られたサプリメントです。正式にはプロテインではないのですが、プロテインの代用として飲むことも効果的です。ダイエットプロテインとして販売されているものの多くはMRPと同様に、様々な栄養が多く含まれるものが多かなっています。
・ウエイトゲイナー
筋肉の増量や体重増量を目的としたサプリメントで、炭水化物、タンパク質、健康的な脂質をバランス良く含み、高カロリーで高栄養素となっています。
・アミノ酸
アミノ酸とはタンパク質を構成しているもので、タンパク質を分解するとアミノ酸になります。生物が利用するアミノ酸は約20種類で、食品から摂らないと作れないアミノ酸は9種類あります。プロテインよりも粒子が小さく身体に吸収されるのが速いため、より早い筋肉の修復に効果があります。

筋トレとダイエットに効果的なプロテインとは?

基本的にはどのプロテインも筋トレにもダイエットにも効果的なのですが、ウエイトゲイナーだけは高カロリーなのでダイエットには向いていません。それぞれの効果的な使い方を紹介するので目的に合ったプロテインを選んでください。
・ホエイプロテイン
吸収の速いホエイプロテインは筋トレ直後の栄養補給に効果的です。また、ダイエット中のタンパク質不足を補うためにも効果的です。タンパク質は筋肉をつくる以外にも、肌や髪の毛、内臓などを構成しているので、タンパク質不足は体調不良の原因にもなります。
・カゼインプロテイン
吸収の遅いカゼインプロテインを飲むことで、長時間のタンパク質吸収が可能になります。就寝前や長時間の空腹が予測される前や、ホエイプロテインと混ぜて速い吸収と遅い吸収の長時間かけて吸収する方法にオススメです。
・ソイプロテイン
菜食主義の人やホエイプロテインでは胃に不快感の出る人にオススメです。また、大豆に含まれるイソフラボンは女性ホルモンと似た作用があり、ダイエット中に乱れやすくなるホルモンバランスを補うためにも効果的です。女性ホルモンに似た作用やアミノ酸のバランス値が高くないため、筋肉を付けたい男性には不向きなプロテインとなっています。
・MRP
筋量増加のためには食事回数を増やす必要があり、増えた回数を補うためにMRPは非常に有効です。また、ダイエット中には食事の代わりに飲むことで、カロリーカットと共に栄養のバランスを整えます。
・ウエイトゲイナー
筋量増加や体重増加には通常の食事よりカロリーを多く摂らなければいけません。高カロリー高栄養価のウエイトゲイナーは、総摂取カロリーを増やすと共に栄養価が高いため、筋トレ後の栄養摂取にも効果的です。
・アミノ酸
基本的な効果はプロテインと一緒なのですが、吸収の速いアミノ酸は速やかな栄養摂取を望む人や、スポーツや激しい運動後に疲れを残したくない人にも効果的です。

自分に合ったプロテインを選ぼう

プロテインは種類によって効果は様々で、目的に合わせて使い分けたり組み合わせて使うことも非常に有効です。また、製品に表示してある分量を全て飲まなければいけないわけではなく、必要な量を調節して摂ることも効果的です。自分に合ったプロテインを選んで、目的を目指して頑張ってください。

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