体で作れない9種類のアミノ酸?必須アミノ酸を多く含む食品3選!

必須アミノ酸の必要性

アミノ酸は筋トレに効くタンパク質の効率の良い吸収に関わる成分ですが、20種類あるアミノ酸の中でも9種類は「必須アミノ酸」と呼ばれ、体内で生成できないという特徴があります。具体的な必須アミノ酸には、バリン・ロイシン・イソロイシン・メチオニン・トレオニン・ヒスチジン・トリプトファン・フェニアルアラニン・リジンの9種類があります。

これら9種類の必須アミノ酸が筋トレで機能するために必要な条件として、それぞれが全てバランスよく摂取される必要があるということが重要です。たとえば必須アミノ酸が含まれている食品やサプリメントでも、トリプトファンが少なすぎると必須アミノ酸の筋トレへの効果が損なわれるということが起こりえます。

アミノ酸スコアとは

必須アミノ酸の摂取では「アミノ酸スコア」と呼ばれるものが参考になります。アミノ酸スコアは100を最大とし、必須アミノ酸がどれくらいバランスよく含まれているかを表示しています。筋トレのためのプロテイン製品の多くはアミノ酸スコアが100となっていますが、食事から必須アミノ酸を摂取するのが基本です。必須アミノ酸の大切さを理解しつつ、まずは食事のバランスを整えて筋トレに励み、プロテインで足りない必須アミノ酸を補いましょう。

必須アミノ酸の摂取に役立つ食品

プロテイン製品をはじめとするサプリメントでは、先ほど紹介した「アミノ酸スコア」が表示されているため、必須アミノ酸が十分に摂れるかどうかを確認しやすいです。一方、食品に関してはアミノ酸スコアの表記があることは稀なので、事前に食品の必須アミノ酸含有量を知っておく必要があります。

一番理想的なのは鶏卵!

必須アミノ酸が多く含まれており、筋トレに理想的な食品として第一に挙げられるのが鶏卵です。以前、鶏卵はコレステロール値の上昇に繋がると言われていたため、摂取量の制限がありましたが、現在では健康面への影響はほとんどないということが分かっています。

鶏卵は必須アミノ酸のバランスが非常に良く、アミノ酸スコアは100なので、食事に積極的にゆで卵などとして取り入れることで必須アミノ酸の補給が可能です。ゆで卵の場合は卵焼きに比べて必須アミノ酸が壊れづらいため、飽きない程度に食事にゆで卵を加えていきましょう。

意外にも活躍する蕎麦のアミノ酸スコア

鶏卵ほどではないものの、アミノ酸スコアが約90ある食品として蕎麦が挙げられます。日本では米が無くてもうどんや蕎麦がメインの食事となることもあり、鶏卵を使ったおかずに蕎麦を加えることで食事の満足感が得られ、必須アミノ酸もしっかりと摂取できます。
また、蕎麦は炭水化物をメインとするものの、米やうどんよりカロリーが100gあたり100カロリー以上も少ないため、筋トレに必要な食事の中でも太りづらいという長所があります。

食事のバランスを整える大豆

必須アミノ酸のバランスが取れた食品として、最後に大豆を紹介します。これまで紹介した鶏卵や蕎麦の食事メニューは、動物性タンパク質と炭水化物に偏ったメニューになっています。そこにアミノ酸スコアが80程の大豆を加えることで、必須アミノ酸のバランスを改善するだけでなく、肉と糖質に偏った食事のバランスも良好に保てます。

このように、3つの食品を軸として必須アミノ酸を摂取しつつ、カロリーを意識しながらそれぞれの味覚や食べる量に合ったメニューを考えていきましょう。

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