筋トレに有効なプロテインを選ぶ7つのコツ

筋トレを効果的に進めようと思い、プロテインを飲んでみようと思っても様々な種類のプロテインがあって、いったいどのプロテインを選べばよいのか分からないと思います。プロテインメーカーは多数あり、メーカー内でも色々な種類のプロテインがあります。価格も比較的安価な物から高価な物まであり、違いが分からない人も多いと思います。今回はプロテインを選ぶ7つのコツを紹介するので、参考にしてプロテインを選んでみてください。

筋トレに有効なプロテインを選ぶ7つのコツ

1.タンパク質量の多いものを選ぶ
筋肉を付ける事を目的とした筋トレをする人が、1日に摂取するタンパク質の目安は体重1㎏あたり2gの摂取が勧められています。1食に100g程度の肉類や魚類を食べたとして、1食当たりのタンパク質量は30g程度となります。タンパク質量の少ないプロテインを飲んでも、1日のタンパク質量を補えきれない場合があります。
2.タンパク含有率の高いものを選ぶ
タンパク含有量とはタンパク質の割合のことを言い、たんぱく質以外の栄養が多くなると低くなる傾向にあります。また、タンパク含有量は少ないとタンパク質量も少なくなる場合があるので、注目する点のひとつとなっています。
3.BCAAを含むプロテインを選ぶ
BCAA(分岐鎖アミノ酸)はバリン、ロイシン、イソロイシンの3つのアミノ酸の総称で、筋肉の回復や成長に深く関わる栄養です。バリン1:ロイシン2:イソロイシン1の割合で含まれるものを選ぶと吸収効率が良くなります。
4.栄養保有量を見て選ぶ
プロテインにはビタミンやミネラルなどの栄養を含むものもあります。プロテインに入っているビタミンとミネラルの多くは、タンパク質の吸収や代謝が促されるものが入っています。また、疲労回復を目的としたプロテインにはクエン酸を含んだものなどもあり、それらの栄養が含まれるプロテインを選ぶことは、非常に効果的となっています。
5.品質を吟味して選ぶ
数年前ある海外メーカーのサプリメントが、管理状態が悪いと話題になりました。また、生産過程や原産国が曖昧なサプリメントを口にするのは不安があります。様々な情報を探して、メーカーについて調べてみることも必要になります。
6.目的に合わせて選ぶ
プロテインは目的に合わせた商品があり、筋肉の成長、筋肉の回復、疲労回復、体重の増減などの目的に合ったプロテインを選んでください。各メーカーのホームページを見たり、店頭にカタログが置いてあったりします。それらに詳しく乗っているので参考にしてください。また、全ての種類が店頭に置いてあるわけではないので、ショッピングサイトを活用することは、自分に合ったプロテインを探すために非常に有効となっています。
7.飲みやすいものを選ぶ
最近のプロテインは色々な味があり、飲みやすいものが増えています。昔からあるバニラやチョコレートなどに加えて、ストロベリーや桃、アセロラなんて味もあります。海外メーカーではより味にバリエーションがあり、カフェモカやクッキー&クリームなどの味が楽しめます。プロテインを買っても味が合わずに飲めないと意味がなくなるので、自分の好みに合わせて美味しく飲むのも必要になります。

筋トレ後にプロテインを美味しく飲もう

タンパク質の補給に有効なプロテインは、アミノ酸やビタミンとミネラルの入ったものが吸収効率は良くなります。タンパク質だけを摂りたい人は、タンパク含有量が一番高いものを飲めば良いのですが、目的に合ったものを選んで美味しく飲めなければ、プロテインはただ辛い飲み物になってしまいます。味や内容成分はプロテインによって違っているので、色々なプロテインを試してみて、自分に合ったものを探してみてください。

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