筋トレに適したプロテインの摂取量

筋肉の修復と成長のためには、筋トレ後のタンパク質摂取が重要になります。筋トレ直後に毎回ジムでステーキを食べるわけにもいかないので、手軽にタンパク質を摂取できるプロテインは非常に有効になります。ですが、プロテインの摂取量や摂取方法に気を付けないと吸収効率を上げることができません。プロテインの摂取量に気を付けることで、筋トレがより効果的になるので、今回ご紹介する内容を参考にプロテインを摂取してみてください。

筋トレ後にプロテインを多量に飲んでもタンパク質は貯蓄できない

炭水化物(糖質)はグリコーゲン、脂質は体脂肪と貯蓄する仕組みを持っていますが、タンパク質にはそのような仕組みがなく、タンパク質を過剰に摂取するとエネルギー減として使われ、その時に発生するアンモニアの処理に肝臓と腎臓に負担が掛かります。タンパク質の過剰摂取は腎機能障害を招く恐れがあります。

アミノ酸スコアからみる筋トレにプロテインが良い理由

アミノ酸スコアとはタンパク質に含まれるアミノ酸のバランスを数値化したもので、一番高い食品は100となっていて、高いほど栄養価の高いタンパク質(良質なタンパク質)となっています。ほとんどの動物性タンパク質はアミノ酸スコアが100となっており、多くの植物性のタンパク質は50程度となっています。ホエイプロテインやカゼインプロテインは牛乳から作られるため、アミノ酸スコアは100になっていて良質なタンパク質と言えます。

炭水化物を含んだプロテイン量

炭水化物を含んだタンパク質はインスリンの分泌が促進されて、筋肉に効率良く栄養を吸収します。筋肉の修復と成長を効果的に進めるためには炭水化物3:タンパク質1の割合で飲むことで効果的になります。多くのプロテインは1回あたり15~20g程度のタンパク質摂取ができるので、炭水化物は45~60gの摂取が必要になります。炭水化物が気になる人はプロテインの量を減らして、タンパク質を10~15g程度にして飲んでみてください。また、炭水化物の摂取にはプロテインと同様に多くのカーボ系サプリメントがあるので、有効に活用すると手軽に摂取ができます。

ホエイとカゼインを含んだプロテイン量

ホエイプロテインは吸収の早いプロテインで、カゼインプロテインは吸収の遅いプロテインです。これらのプロテインを組み合わせて飲むことで、タンパク質の速い吸収と遅い吸収ができるようになり、長時間のタンパク質吸収が可能になります。長時間食事が摂れない時や睡眠前のタンパク質補給に効果的で、ホエイとカゼインを10~15gずつでタンパク質量を計20~30g程度にすると効果的です。

筋トレ後のプロテインは適切な量を飲んで効果的に

どの栄養も適切な量を摂ることで効果があり、過剰摂取は身体に悪影響を及ぼします。プロテインに多く含まれるタンパク質もそれは同じで、タンパク質の過剰摂取は肝臓と腎臓の負担になり、最悪の場合には腎機能障害を起こす恐れがあります。筋トレをする人は通常よりも多くのタンパク質を必要としており、1回の摂取量には気を付ける必要があります。また、効率的に吸収することでプロテインの効果は格段に上がり、炭水化物と一緒に摂取したり、ホエイとカゼインのプロテインを飲むことが有効な摂取方法になっています。健康を考えて効率的に筋トレを行えるように、プロテインの摂取量や摂取方法に気を付けて飲んでください。

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