筋トレの重量を一気にアップ!クレアチンの効果的な2つの飲み方!

クレアチンで筋トレを効率化しよう

プロテインとともに筋トレでよく使われるサプリメントに「クレアチン」があり、筋トレ用のサプリメントの中でも独特な働き方をします。筋トレで扱える重量がアップすると評判のクレアチンですが、その作用にはどのような特徴があるか、エネルギーと水分の観点から解説します。

筋トレのエネルギーになるクレアチン

クレアチンは筋肉にもともと存在する物質で、筋肉を大きく動かす際に大きなエネルギー源となります。そのため、筋肉に含まれるクレアチン量が増加すれば、筋トレの際により強度の大きい種目が可能になり、短期間での筋肥大が期待できます。

注意しておきたいのが、クレアチンはプロテインのように傷ついた筋肉の修復をしたり、筋肉そのものを肥大させたりするわけではないということです。そのため、プロテインの代用としては機能しませんし、ただ飲んだからといって筋肉が大きくなるわけでもありません。摂取しながらしっかりと筋トレを続けることが、クレアチンを使うポイントです。

水との親和性とは

クレアチンの他の特徴に、水分とくっつくことで効率的に筋肉に吸収されるという性質があります。この性質を最大限に活用するためには、クレアチンの摂取期間において水分を積極的に摂ることが大切です。実際にクレアチンを使用すると、それまでの水分摂取量では脱水気味になることも少なくないため、特に多くの汗をかく筋トレの最中は水分補給を怠らないように注意しましょう。

3ヵ月単位で考えるクレアチン摂取法

クレアチンは他の筋トレ用サプリメントに比べ、飲む際により注意しなければならない点が2つあります。

まず1つ目は、3~5g程度の量を毎日続け、3ヵ月目はクレアチンの摂取を止めるという飲用方法です。クレアチンは体内に蓄積されて筋トレに効果的な量になるまで、およそ1ヵ月程度かかると言われています。十分にクレアチンが体に行き渡った後は、筋トレをしながら2ヵ月目も同様の量を摂取することで、より大きな負荷でトレーニングが可能です。

3ヵ月目でいったんクレアチン量を減らし、4ヵ月目にまた同じように3~5g戻していきますが、これによって体がクレアチンの蓄積に慣れて大きなエネルギーを発揮しづらくなる、ということを予防できます。

クレアチンと一緒に摂取したいものとは

2番目のクレアチンサプリメントの摂取のポイントは、糖分を含んだ飲み物と一緒に飲むか、食後に摂取するという方法です。クレアチンは糖分とともに摂ることで吸収効率が上がることが分かっていますが、食べ物だと糖分が体内に吸収されるまで時間がかかります。そのため、筋トレの際にスポーツドリンクとともにクレアチンを摂取することがお勧めです。

食後にクレアチンを摂取した方がいい理由も、糖分とクレアチンの関係に基づいています。食後には血糖値量、つまり血液に含まれている糖の量が高くなっており、このタイミングでクレアチンを飲むことで効率的に体内にクレアチンを浸透させ、筋トレの効率を高めることができます。

筋トレに役立つクレアチンは食事にも含まれていますが、上記で示した1日の推奨量である5gは牛肉や豚肉の約1kgに相当します。摂取期間、糖分という2つのコツを理解し、サプリメントでクレアチンを補うことをお勧めします。

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