筋トレの効果を実感できるサプリメント

筋トレをしている人の中にはプロテインやアミノ酸を摂っている人も多いと思います。それらのサプリメントはタンパク質を補い、筋肉の修復や成長に効果が期待できます。これらのサプリメント以外にも、筋トレの疲労を残さないサプリメントや、筋肉の増量や体脂肪率の減少に効果的なものなど、筋トレの効果を実感できるサプリメントは多数あるので、いくつかご紹介します。

筋トレの効果を実感できるサプリメント

・クエン酸
疲労回復に効果があるクエン酸は、疲労物質である乳酸の除去やエネルギーの回復スピードを速めます。また、クエン酸はエネルギー代謝の最初に使われる物質となっています。
・クレアチン
全力で走ったりジャンプをしたりなどの、瞬発的に最大パワーを発揮する際に深く関わりを持ち、筋トレでは最大挙上重量を向上させるのに効果的です。動物性タンパク質に多く存在するもので、人体では主に筋肉にクレアチンリン酸という形で存在します。クレアチンリン酸は筋トレなどの無酸素運動時に、エネルギーを作る際に必要となります。また、クレアチンの服用には短期間で体内のクレアチン量を増やす、ローディングと呼ばれる方法と、長期間かけて一定のクレアチンレベルに高める方法があります。
※クレアチンローディング
ローディング期間:1日に時間を空けて4回(1回5g)を5日間飲みます。
メンテナンス期間:6日以降は1日1回(5g)を飲みます。
※長期間かける場合
約1カ月をかけて1日に1回(5g)を飲むことで、ローディング後と同様のクレアチンレベルになります。
※クレアチンの注意点
クレアチンは糖質と一緒に摂取することで筋肉に行きわたり易くなります。また、クレアチンは筋肉に水分を引きこむので、十分な水分摂取が勧められています。
・アルギニン
アミノ酸の一種で、インスリンや成長ホルモンなどのホルモン分泌を増加させるほか、怪我の回復やコラーゲンの形成などに働きす。またアンモニアの除去や血流を促進させる一酸化窒素の元になり、様々な栄養の運搬に役立ちます。
・シトルリン
シトルリンが変換されアルギニンになるため、アルギニンと効果は変わらないのですが、アルギニンを摂取するよりもアルギニンの血漿レベルを向上します。
・フォルスコリン
フォルスコリンとはインドに生息するコレウスフォルスコリという植物が原料で、インドの伝統医学であるアユールベーダで使用され、近年では根の活性成分であるフォルスコリンが除脂肪体重(体脂肪率を除いた体重)の維持や増大に効果があるとされ、筋肉の発達にも有効とされています。ダイエットサプリメントに含まれることが多いものとしても知られています。

サプリメントの注意点

激しい筋トレをする人が必要になる栄養は、一般の活動レベルの人よりも高くなります。サプリメントに含まれる物の多くは、身体に元々存在する物や活動するために必要な栄養がほとんどです。ですが、サプリメントの中には身体に本来あるべき以上の数値まで高めるものもあります。いわゆるドーピング禁止物質と言うものです。ほとんどのサプリメントは安全に服用することが可能ですが、聞きなれない成分や複数の成分が多く含まれる製品は内容成分を詳しく調べて飲むことをオススメします。また、サプリメントの中には妊娠中や心疾患の人は服用を控えるべき注意点があるものもあるので、購入の前に自身は服用できるのかをご確認ください。

正しくサプリメントを使用して筋トレの効果を実感しよう

筋トレに有効なサプリメントは、自分の身体の中に本来あるものの能力を引き出してくれるのに有効です。エネルギーの代謝能力や疲労物質の除去能力などを補ってくれるサプリメントは、正しく使用することでその効果を発揮します。サプリメントを有効利用して、筋トレの効果を実感してみてください。

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