筋トレでのサプリメントの重要性とは?効果的な摂取法3選!

サプリメントの役割と筋トレとの関係

筋トレを続けている方の多くはプロテインをはじめとするサプリメントを摂取している傾向にありますが、一方でこれから筋トレに取り組む方や初心者は手を出しづらいと感じることが多いです。そこで、まずは筋トレにおけるサプリメントがどのような意味合い・役割を持っており、筋トレとどのような関係があるのかを解説します。

サプリメントという言葉は英語で「補助」という意味で、その名の通り「栄養補助食品」として市販されています。あくまでも食品の一種であるサプリメントを使うことは、アレルギーや体質と合わない可能性を除けば、食事から栄養を摂取していることと同じと言えます。
特に筋トレで使うプロテインに関しては、飲むと急激に筋肉がついてしまうという誤った印象を持っている方が少なくありません。しかし、実は「プロテイン」は「タンパク質」の英語での表現なので、肉や魚、大豆などから摂取しているタンパク質と同じ成分です。

このように、食品に含まれている特定の栄養を凝縮したものがサプリメントと言え、栄養補助食品という名の通り、日常生活で足りない栄養を補う役割をサプリメントは担っています。

普段の食事で足りない栄養分を補うためにサプリメントを利用することが多いですが、筋トレに取り組む場合は、運動をしない生活に比べてさらに多くの栄養を摂る必要があります。もちろん、食事のバランスを整えて毎食十分な栄養を摂ることが第一に重要ですが、実際は仕事や学校、家事などで1日2食になってしまうことや、外食が多くなって脂肪や炭水化物に偏った食事を摂りがちといったことも珍しくありません。

このような不規則な食事や偏ったメニューが多い日常生活において、サプリメントは筋トレに必要な栄養を集中的に補えるという利点があります。普段の食生活と理想的な栄養摂取のギャップを補い、筋トレの効果を高めるのがサプリメントと筋トレの関係です。

サプリメントの3つの摂取タイミングとは

栄養補助食品であるサプリメントの摂取タイミングは、大まかに食事後・筋トレ前後・就寝前の3つに分けられます。

食事を食べた後は消化活動の活発化によって栄養吸収が促進されており、このタイミングでサプリメントを摂取することで筋トレに必要な栄養が体に吸収されやすくなります。また、筋トレ前後も大量の栄養、特にタンパク質を必要としますが、筋トレに取り組む際に食事を必ず取ることは難しいため、サプリメントを活用しましょう。

最後に一番重要なのが就寝前のサプリメントの摂取ですが、その理由としては就寝中に筋肉や体力の回復が起こるということが挙げられます。筋トレで傷ついた筋肉は、超回復と呼ばれる作用で就寝中に回復して肥大します。この際に修復において必要な栄養が体内に存在する必要があり、逆に不足していると回復が進まず、筋トレ後の筋肉痛やだるさが続いてしまいます。

特に就寝前に最適な栄養素としてはビタミン・ミネラル、タンパク質があり、プロテインではこれらすべてをバランスよく含んだ商品も多くあります。また、マルチビタミン・マルチミネラルと呼ばれる栄養補助食品では、1日に必要な複数種のビタミンとミネラルをまとめて摂取できます。このように、就寝前に総合的な栄養補給ができるサプリメントを使うことを覚えておきましょう。

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