筋トレにプロテインは不要?必要?

筋トレにプロテインは不要か必要か疑問に思う人も多いと思います。プロテインは摂取の手軽さや吸収効率を考えると、筋トレをするなら摂った方が良いサプリメントです。ですが、摂らなくても良い場合もあります。しっかりと食事から栄養を取れている人は、プロテインはあまり必要のないものになります。プロテインはサプリメントの一種で、ビタミンやミネラルのサプリメントのように、足りないと思った時や必要な時に摂取すると良いものです。サプリメントとは栄養補助食品なので、日常の不足しがちな栄養を補うものとなっています。プロテインもタンパク質が足りない時や必要な時に飲むものと考えてください。

筋トレにプロテインが不要な場合

プロテインとは日本語でタンパク質の事です。厚労省が推奨する1日のタンパク質の摂取量は、男性で60g、女性で50gとされています。筋トレをする人のタンパク質摂取量の目安は、1日に体重1㎏あたり1.2~2gとなっており、体重60㎏の人だとタンパク質を1日に72~120gの摂取量となっています。これは鶏胸肉を1日に約320~540gを食べる計算になります。1日3食だと1食につき約107~180g食べることになります。決して食べられない量ではありません。また、タンパク質は様々な食品に含まれていて白米にも含まれます。体重によっても違いますが、タンパク質は食事から十分な量を摂取することが出来るので、筋トレにプロテインが不要な場合があります。

筋トレにプロテインが必要な場合

プロテインなどのサプリメントの最大の利点は、栄養を手軽に摂取できるということです。また、プロテインは吸収速度や吸収効率を考えて作られており、的確なスピードで効率良く栄養が吸収されるように作られています。プロテインが必要な場合とは、筋トレ後や食事の時間が取れないなど、速やかに栄養を補給したい場合となっています。また、体重が多い方はタンパク質の必要量も増えるので、プロテインは有効に利用した方が良い場合になります。

タンパク質の栄養過多

他の栄養と一緒でタンパク質も摂り過ぎると身体に悪影響を与えます。タンパク質は摂ればとるだけ良いというものではなく、摂り過ぎた分はエネルギー源として使われます。その際に発生するアンモニアの処理や排泄は、肝臓や腎臓に過剰な負担で腎機能障害を招く恐れがあります。また、タンパク質を摂り過ぎると、カルシウムの排泄を促進させてしまいます。それによってカルシウム不足を招く恐れがあります。

筋トレにプロテインが不要な時は、食事から栄養を取れている時

筋トレにプロテインが不要の場合を説明しましたが、必要な場合ももちろんあります。最初にタンパク質の必要量を書きましたが、例は60㎏の人でした。70㎏の人が摂るべきタンパク質は84~140g、80㎏だと96~160g、体重が増えていくと多くのタンパク質が必要になります。筋肉が付けばそれだけ体重が増えるので、タンパク質の摂取量は増えていきます。体重に関係なく、極端なタンパク質の摂取は消化吸収に悪影響を与えるので、食事の回数を増やし食事の代替えとしてプロテインを利用することは有効なタンパク質補給となっています。栄養はなるべく食事から摂り必要な時にプロテインを有効に利用し、筋トレの効果を高められるような食生活をしてみてください。

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