筋トレの疑問?プロテインは毎日飲んだ方が良いの?

筋トレをしている人でプロテインを飲んでいる人も多いと思いますが、筋トレをしない日でも毎日飲んだ方が良いのか、疑問に思うことは多くないでしょうか?筋トレをしない日の飲むタイミングが分からないや、コスト面から毎日飲むのを躊躇している人も多いと思います。プロテインには様々なメーカーがあり、外国製のプロテインも入手しやすくなっています。質の良いものを低コストで手に入れる事も可能となっていますので、今回ご紹介する内容を参考に栄養内容や値段を考慮し、自分に合ったプロテインを探してみてください。

そもそもプロテインとは

プロテインとは日本語でタンパク質のことで、英語で「protein」となっています。外国製のプロテインや輸入食品の成分表を見ると、タンパク質のところにはproteinと書いています。ちなみに炭水化物は「carbohydrate(カーボハイドレート)」、脂質(脂肪)は「fat(ファット)」となっています。外国製のプロテインを選ぶ際に参考にしてください。

プロテインを飲む理由

筋肉を構成する主な成分はタンパク質となっています。筋トレで傷ついた筋肉を修復するためにはタンパク質を摂取しなければいけません。プロテインはタンパク質を多く含む食品で手軽に摂取できるので、効率良くタンパク質を補給できます。また、筋トレ後にはタンパク質の吸収が促進される時間が訪れるので、プロテインを飲むにはベストなタイミングとなっています。

筋トレの効果を出すにはプロテインを毎日飲んだ方が良い

筋トレの効果を出すには、いかに有意義な回復ができるかに掛かっています。筋肉の成長とは筋トレで損傷した筋肉が回復する際に成長しています。回復をさせるためには筋トレをしていない時に栄養を摂取し、十分な睡眠をとらなければいけません。栄養にはもちろんタンパク質も含まれているので、筋トレをしない日にもプロテインの摂取は必要になります。

筋トレをしない日のプロテインを飲むタイミング

筋トレをする日は筋トレ直後がベストタイミングですが、筋トレをしない日のタイミングは、タンパク質の摂取が少ない食事の時や、3食以外の空腹時などが適しています。筋トレをする人が1日に摂取するべきタンパク質量は、体重1㎏につき1.5~2gが理想とされます。筋トレ後にプロテインを飲む人は、筋トレをする日のタンパク質摂取量が多くなりますが、筋トレをしない日にプロテインを飲まないと、必然的にタンパク質摂取量が少なくなってしまいます。タンパク質が足りない場合はプロテインを飲む回数を1回と限らずに、積極的なプロテインの摂取が勧められます。

プロテインを毎日飲もう!

筋トレをする日もしない日も、プロテインを毎日飲む時にはタイミングに気を付けて飲んでください。筋トレ直後や栄養の足りない時間帯に飲むのがベストタイミングです。起床直後や就寝中、空腹時など栄養の枯渇状態をなるべく作らないことで、筋肉の分解を抑えて筋トレ直後の摂取で合成を促します。3食しっかり食べるのに食事と一緒にプロテインを飲んでも、タンパク質が吸収しきれないことや、栄養過多によって体脂肪が増加してしまう場合があります。プロテインを毎日飲むことだけが目標にならないように、栄養の枯渇と栄養過多に気を付けながらプロテインを毎日飲んでみてください。

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