筋トレ直後だけ!?プロテインを飲むタイミング

筋トレ直後はプロテインを飲むタイミングに適していますが、その時間以外にもプロテインを飲むのに適したタイミングは多くあります。筋肉の成長には栄養の枯渇状態を防ぎ、定期的な栄養摂取が必要です。そのタイミングで手軽に飲めるプロテインは、栄養摂取に効率の良い食品となっています。プロテインを飲むタイミングを多く紹介しますので、自分の生活に合った栄養が必要な時間でプロテインを摂取してください。

筋トレ後のプロテインを飲むタイミング

筋トレ後にはゴールデンタイムと呼ばれる栄養の吸収効率が上がる時間が訪れます。これは筋トレ20分後、筋トレ後約2時間、就寝中の3回訪れます。ゴールデンタイムとは筋トレの刺激により、成長ホルモンの分泌が促進されるタイミングで、筋トレ後のプロテインを飲むには最高のタイミングとなっています。

筋トレ直後以外にもあるプロテインを飲むタイミング

筋肉に良いプロテインを飲むタイミングは、筋トレ直後に限ったことではありません。就寝中は何も食べることができないため、長時間の栄養の枯渇状態となっています。そのため起床直後もプロテインを飲むタイミングとなっています。また、就寝前のプロテイン摂取も栄養の枯渇を避けるために飲むタイミングとなっています。栄養の枯渇状態を防ぐ点では、3食の間の空腹時にもプロテインを飲むタイミングが訪れます。

飲むタイミングに合ったプロテイン選び

プロテインは大きく分けて、「ホエイプロテイン」と「カゼインプロテイン」に分けられます。ホエイプロテインは一般的なプロテインに多く、消化吸収の早いタンパク質を使って作られています。カゼインプロテインは、ゆっくりと消化吸収がされるタンパク質を使ったプロテインとなっています。ホエイプロテインは約1時間程度の時間をかけて、アミノ酸を放出していて、カゼインプロテインは約7時間程度をかけて、アミノ酸を放出しています。これらのプロテインの特性を考えて起床直後や筋トレ後など、速やかにタンパク質を吸収したい場合には、ホエイプロテインが有効となっています。カゼインプロテインは就寝前などに有効となっており、ホエイとカゼインを混ぜて、速やかな吸収と穏やかな吸収の両方の吸収スピードを利用し、長時間タンパク質を吸収することもできます。

筋トレの効果を最大限にするには、プロテインを飲むタイミングが重要

朝食をしっかりと摂らない人は、夕飯を食べてから次の日の昼食まで栄養をほとんど摂っていないこととなります。例えば、夕飯を20時に昼食を12時に食べたとすると、16時間もの栄養の枯渇状態が続きます。栄養の枯渇は筋肉に悪影響を及ぼし、筋肉を分解する異化作用をもたらします。筋肉は常に合成と分解を繰り返し作られており、いかに分解を抑えて合成を促せるかに、筋トレの成果は掛かっています。筋トレ後のプロテインの摂取は合成を促すのに最適なタイミングですが、その他の時間のプロテインを飲むタイミングは、分解を防ぐのに重要なタイミングと言えます。プロテインを飲んでいる人はタイミングを見直し、自身の食生活を考えてプロテインを飲むタイミングを増やしてみてはいかがでしょうか。

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