Home / 健康 / 健康全般 / 睡眠 / プロテインは寝る前に飲む?プロテイン摂取のベストなタイミング
飲む
飲む

プロテインは寝る前に飲む?プロテイン摂取のベストなタイミング

飲む

 

普段の食事から高たんぱくと低脂肪のバランスを取るのは、けっこう大変です。しかしそれを可能とするのがプロテインだそう。スポーツ選手が愛用しているのを耳にしたことがあると思いますが、筋肉増強剤ではなく、食品なのです。プロテインには効果的な摂取方法とタイミングがあるようです。

こちらでは、プロテイン摂取のベストなタイミングについてご紹介します。

スポンサーリンク

プロテインの基礎知識

プロテインとは

ハート

日本語では一般に「プロテイン」というと、たんぱく質を主成分とするサプリメントを示します。プロテイン(protein)はたんぱく質の英語名で、語源はギリシャ語の「プロティオス」で「一番大切なもの」という意味です。

プロテインの効果

たんぱく質は、筋肉のみならず皮膚や血管、髪の毛などあらゆる部分を構成する重要な栄養素で、毎日不足しないように摂取しなければなりません。一般人なら1日に体重1kgあたり1gのたんぱく質で十分ですが、筋肉量が多いスポーツ選手は体重1kgあたり2g必要です。たんぱく質は肉・魚・卵・大豆製品など普段の食事から摂ることができますが、同時に多くの脂質も摂取することになります。脂質も重要な栄養素ですが、摂り過ぎは避けたいところ。「プロテイン」だと、良質なたんぱく質が手軽に補給でき、高タンパク低脂質食を実現できるのでスポーツをする方にオススメです。

また、プロテインダイエットというものがあります。これは食事の代わりにプロテインを摂取したり、食事の前にプロテインを摂取して、食事の量を減らすという方法です。無理なく健康的にダイエットをすることができます。

プロテインの飲み方

プロテインパウダー1食分(約14~21g)を、牛乳や水などおよそ200ml~300mlに溶かすのが基本です。製品によってプロテインパウダーや溶かす液体の1食分の目安量が違うので、自身でよくご確認ください。スポーツドリンク、水、牛乳の順番で吸収速度が速くなります。ダイエット目的ならば、無脂肪の牛乳を使用するのも良いでしょう。

注意したい点

プロテインを活用する中で気を付ける必要があるのは、取り過ぎです。必要以上にたんぱく質を取ると、体のなかで余ってしまって脂肪に変わってしまうという特徴があります。たんぱく質は常に合成と分解を繰り返す仕組みがある為です。

また、過剰摂取は腎臓に負担をかけます。タンパク質には糖質や脂肪にはない窒素が含まれており、腎臓では窒素を尿素に変えて排出する働きを持つため、過剰にタンパク質を摂取すると、腎臓に負担をかけてしまいます。タンパク質の代謝が悪く、尿にタンパクが出るという場合は、要注意です。もともと腎臓に疾患がある人は、プロテインの摂取は避けましょう。

他にも、吹き出物、神経過敏症などが過剰摂取によって起こりうる副作用として報告されています。自分に合ったプロテインの摂取量をきちんと守りましょう。

プロテインはいつ摂取する?!

プロテイン摂取のタイミング

ダイエット目的なら、抑える食事の前・食事のタイミングで飲むのが一般的です。しかし運動をする人の場合、運動直後や寝る前の摂取がオススメです。詳しく見てみましょう。

運動後
運動した後は、激しく活動した筋肉が栄養補給と回復を始めようとします。運動後30分以内はゴールデンタイムとも言われ、最も成長ホルモンの分泌が高まるので、運動が終わったらまずプロテインを補給しましょう。特に「運動後45分間」以内は、筋肉へ送られる「アミノ酸」が3倍にまでアップするそう。運動後のケア、そして体作りの観点からもベストです。

寝る前
また、就寝後30分~1時間半には成長ホルモン分泌が高まります。あらかじめ寝る前にプロテインを摂取しておくと良いでしょう。運動をしない日でも成長ホルモンの分泌は就寝後に高まります。運動の有無にかかわらず、毎日飲むと効果的だと言えます。

朝食時
朝、目が覚めた時は、就寝前に取ったプロテインの効果時間が切れています。朝食時に新たなプロテインを取って、1日に必要な新しい栄養を補給しましょう。

運動しないで飲むと

プロテインは高たんぱく質かつ低カロリーの栄養補助食品。各メーカーで主力商品となっているホエイプロテインは消化吸収が早いという点が特徴ですが、これはより効果的に栄養摂取するためであって、まったく運動もせず、食事に加えてプロテインを飲み続ければ太る可能性があります。

ザバス(SAVAS) ホエイプロテイン100 ココア味 1kg
明治 (2006-08-07)
売り上げランキング: 4

まとめ:プロテインの効果的な摂取のタイミングとは

プロテインは良質なたんぱく質が手軽に補給でき、高たんぱく低脂質食を実現する栄養補助食品です。運動量の多いスポーツ選手や筋力トレーニングをして筋肉量を増やしたい人にオススメです。おさらいしておきましょう。

効果的な摂取のタイミング

  • 運動後45分以内がゴールデンタイム
  • 寝る前:運動をしない日も
  • 朝食時

プロテインは結構高価なものなので、効果的に使いたいですよね。飲むだけでは筋肉はつかないのでしっかり運動しましょう。

スポンサーリンク

Check Also

寝室

快適なベッドルームにするためのコーディネート術

一日の疲れを取るためのベッドル …

68 comments

  1. Hello! I know this is kinda off topic but I was wondering which blog platform are you using for this website?

    I’m getting sick and tired of WordPress
    because I’ve had problems with hackers and I’m looking
    at alternatives for another platform. I would be great if you could point me
    in the direction of a good platform.

  2. I like the valuable information you provide in your articles.
    I will bookmark your blog and check again here regularly.

    I’m quite certain I’ll learn lots of new stuff right here!
    Best of luck for the next!

  3. Nice post. I learn something totally new and challenging on blogs I stumbleupon everyday.
    It will always be useful to read through articles from other writers and
    practice a little something from other web sites.

  4. First of all I would like to say wonderful blog! I had a quick question in which I’d like to ask if you don’t mind.
    I was curious to know how you center yourself and clear your thoughts before writing.
    I’ve had trouble clearing my thoughts in getting my thoughts out there.
    I do take pleasure in writing however it just seems like the first 10 to 15 minutes are generally
    lost just trying to figure out how to begin. Any recommendations or tips?

    Thank you!

  5. Helpful info. Fortunate me I found your web site unintentionally, and I am
    shocked why this twist of fate didn’t happened in advance!

    I bookmarked it.

  6. Thanks for ones marvelous posting! I certainly enjoyed reading it, you’re a great author.
    I will ensure that I bookmark your blog and definitely will come
    back very soon. I want to encourage you to ultimately continue your great writing, have a
    nice holiday weekend!

  7. What’s up to all, the contents present at this website are really amazing for people knowledge, well, keep up
    the good work fellows.

  8. Fine way of describing, and nice piece of writing to get information on the topic of my presentation subject matter, which i am going to
    present in academy.

  9. Hey there this is somewhat of off topic but I was wanting to know if blogs use WYSIWYG editors or if you have to manually code with HTML.
    I’m starting a blog soon but have no coding experience so I wanted
    to get advice from someone with experience. Any help would be greatly
    appreciated!

  10. Oh my goodness! Awesome article dude! Many thanks, However I am having
    troubles with your RSS. I don’t know why I am unable
    to subscribe to it. Is there anybody having identical RSS issues?
    Anybody who knows the answer will you kindly
    respond? Thanx!!

  11. you’re actually a excellent webmaster. The web site loading velocity is amazing.
    It seems that you’re doing any distinctive trick.
    Furthermore, The contents are masterpiece. you’ve done a magnificent task on this topic!

  12. I’ll right away grab your rss as I can not to find your e-mail subscription link or
    newsletter service. Do you’ve any? Kindly let me know in order that
    I may subscribe. Thanks.

  13. This post is worth everyone’s attention. How can I find out more?

  14. all the time i used to read smaller posts which also clear their motive,
    and that is also happening with this post which I am
    reading at this time.

  15. I loved as much as you will receive carried out right here.
    The sketch is attractive, your authored material stylish.
    nonetheless, you command get got an impatience
    over that you wish be delivering the following. unwell unquestionably come further formerly again as exactly the same
    nearly a lot often inside case you shield this hike.

  16. Hello there, I do believe your website could possibly be having browser compatibility problems.
    When I take a look at your blog in Safari, it looks fine but when opening in I.E., it
    has some overlapping issues. I merely wanted to give you a quick heads up!
    Aside from that, fantastic website!

  17. Good post. I learn something new and challenging on blogs I stumbleupon everyday.
    It will always be interesting to read articles from other authors and use something from their websites.

  18. When some one searches for his essential thing, thus
    he/she wishes to be available that in detail, so that thing
    is maintained over here.

  19. If you are going for most excellent contents like me,
    just visit this site every day as it provides feature contents, thanks

  20. Definitely believe that which you stated. Your favorite justification appeared to be on the internet the simplest thing to be
    aware of. I say to you, I certainly get irked while people consider worries that they plainly don’t know about.
    You managed to hit the nail upon the top and also defined out the whole thing without having side effect , people can take a signal.
    Will probably be back to get more. Thanks

  21. I am really inspired together with your writing
    talents and also with the format to your weblog.
    Is that this a paid subject matter or did you modify it your self?
    Anyway stay up the excellent quality writing, it is uncommon to peer a great blog like this one today..

  22. Wow! At last I got a blog from where I can in fact take useful
    data concerning my study and knowledge.

  23. Hi there, always i used to check blog posts here in the early hours in the dawn, as i love to find out more and more.

  24. Howdy! This article couldn’t be written much better! Reading through this post reminds me of my previous
    roommate! He continually kept talking about this.
    I will forward this post to him. Fairly certain he will have a good read.
    Thanks for sharing!

  25. I think this is among the such a lot significant info for me.
    And i am satisfied studying your article. However want to statement on few normal things, The site taste is ideal,
    the articles is really great : D. Just right job, cheers

  26. Link exchange is nothing else however it is
    only placing the other person’s blog link on your page at proper place and other person will also
    do similar in favor of you.

  27. This is my first time pay a quick visit at here and i am genuinely impressed to read all at single place.

  28. What’s up to every one, the contents existing at this web page are in fact amazing for people
    knowledge, well, keep up the good work fellows.

  29. No matter if some one searches for his necessary thing, therefore he/she wants to
    be available that in detail, therefore that thing is
    maintained over here.

  30. May I simply just say what a comfort to discover somebody that truly understands what they’re discussing online.
    You definitely know how to bring a problem to light and make
    it important. More people ought to check this out
    and understand this side of your story. It’s surprising you are
    not more popular since you certainly possess the
    gift.

  31. Hello, I think your site might be having browser compatibility issues.
    When I look at your blog in Safari, it looks fine but
    when opening in Internet Explorer, it has some overlapping.
    I just wanted to give you a quick heads up! Other then that,
    fantastic blog!

  32. Hey there I am so glad I found your webpage, I really found you by accident, while I was
    researching on Askjeeve for something else, Nonetheless I am here now and would
    just like to say thanks a lot for a fantastic post and a all round entertaining blog (I also
    love the theme/design), I don’t have time to read it all
    at the moment but I have bookmarked it and also included your RSS feeds, so when I have time
    I will be back to read a lot more, Please do keep up the
    superb job.

  33. With havin so much content do you ever run into any issues of plagorism or copyright infringement?
    My blog has a lot of exclusive content I’ve either created myself or outsourced but it looks like
    a lot of it is popping it up all over the web without my permission. Do you know
    any methods to help reduce content from being stolen? I’d genuinely appreciate
    it.

  34. hello there and thank you for your info – I have certainly picked up anything new from right here.

    I did however expertise a few technical issues using this site, since I experienced
    to reload the site a lot of times previous to I could get it to load
    properly. I had been wondering if your web hosting is OK?
    Not that I am complaining, but sluggish loading instances times will often affect
    your placement in google and can damage your high-quality score
    if advertising and marketing with Adwords. Well I’m adding this RSS to my email and can look out for a lot more of your respective fascinating content.
    Make sure you update this again soon.

  35. Its such as you learn my mind! You appear to grasp a lot approximately this, like you wrote the book in it or something.

    I feel that you can do with some % to power the
    message house a bit, however other than that, this is great blog.

    An excellent read. I will definitely be back.

  36. We’re a bunch of volunteers and starting a new scheme in our
    community. Your website offered us with useful information to work on. You have done an impressive activity and our whole
    neighborhood will probably be grateful to you.

  37. Hi there this is somewhat of off topic but I was wondering if blogs use WYSIWYG editors or if you have to manually code with HTML.

    I’m starting a blog soon but have no coding expertise so I wanted
    to get advice from someone with experience. Any help would be enormously appreciated!

  38. It’s nearly impossible to find educated people for this topic, but
    you sound like you know what you’re talking about!
    Thanks

  39. Simply want to say your article is as amazing.
    The clearness in your post is just excellent and i can assume you’re
    an expert on this subject. Fine with your permission allow me to grab your RSS feed to keep updated with
    forthcoming post. Thanks a million and please continue the enjoyable work.

  40. I will right away seize your rss feed as I can not find your
    e-mail subscription link or e-newsletter service. Do you’ve any?
    Please allow me recognize so that I could subscribe. Thanks.

  41. It’s wonderful that you are getting thoughts from this piece of writing as well as from our discussion made here.

  42. My spouse and I stumbled over here coming from a different
    web address and thought I might as well check things out.

    I like what I see so now i’m following you. Look forward to looking over your web page repeatedly.

  43. This is a topic which is close to my heart… Cheers!
    Where are your contact details though?

  44. Excellent goods from you, man. I’ve remember your stuff previous to and you’re simply extremely wonderful.

    I really like what you have obtained right here, certainly
    like what you are stating and the best way in which you
    are saying it. You are making it enjoyable and you continue to care for to stay it wise.
    I can’t wait to read far more from you. That is really a tremendous site.

  45. If some one wants to be updated with hottest technologies after that he must
    be pay a quick visit this web page and be up to
    date every day.

  46. First of all I want to say excellent blog! I had a quick question that I’d like
    to ask if you do not mind. I was curious to find out how you center yourself and clear your mind before writing.
    I’ve had a hard time clearing my thoughts in getting my thoughts out there.
    I truly do take pleasure in writing however it just seems like the first 10 to 15 minutes
    are generally lost just trying to figure out how to begin. Any recommendations or tips?
    Many thanks!

  47. constantly i used to read smaller articles or
    reviews which as well clear their motive, and that is also happening with this post which I am reading at this time.

  48. Please let me know if you’re looking for a writer for your weblog.
    You have some really good articles and I feel I would be a good asset.

    If you ever want to take some of the load off, I’d love to write some content for your blog in exchange for a link
    back to mine. Please shoot me an email if interested.
    Thanks!

  49. Wow, this post is fastidious, my younger sister is analyzing these things, thus I am going to
    convey her.

  50. I am sure this piece of writing has touched all the internet
    users, its really really pleasant piece of writing on building up new webpage.

  51. It is appropriate time to make some plans for the long run and it’s time to be happy.

    I’ve read this submit and if I may I want to counsel you few attention-grabbing things or suggestions.

    Perhaps you can write subsequent articles relating to this article.

    I wish to learn even more things approximately it!

  52. You can definitely see your enthusiasm in the article you write.
    The arena hopes for even more passionate writers like you who aren’t afraid
    to mention how they believe. Always follow your heart.

  53. Hola! I’ve been reading your weblog for a while now and finally got the courage to go ahead and give you a shout out from New Caney Texas!

    Just wanted to mention keep up the excellent work!

  54. Fantastic blog! Do you have any recommendations
    for aspiring writers? I’m planning to start my own site soon but I’m
    a little lost on everything. Would you suggest starting with a free platform like WordPress or
    go for a paid option? There are so many choices out there that I’m totally overwhelmed ..

    Any recommendations? Kudos!

  55. Good answers in return of this difficulty with solid arguments and explaining the whole thing on the topic of that.

  56. I believe this is one of the most significant information for me.
    And i’m happy reading your article. But want to observation on few common things,
    The web site taste is perfect, the articles is really nice :
    D. Just right activity, cheers

  57. Can I simply say what a relief to find an individual who genuinely knows what they’re discussing online.
    You certainly understand how to bring an issue to light and make it important.

    A lot more people must check this out and understand this side of your story.
    It’s surprising you are not more popular given that you definitely possess the gift.

  58. Everything is very open with a very clear explanation of the challenges.

    It was really informative. Your site is very
    useful. Thank you for sharing!

  59. I’ve been browsing on-line greater than three hours nowadays, but I by no means found
    any attention-grabbing article like yours. It’s lovely price sufficient for
    me. In my view, if all webmasters and bloggers made good content material as
    you did, the net will probably be a lot more useful
    than ever before.

  60. What’s up to every one, the contents present at this web page are really remarkable for
    people knowledge, well, keep up the nice work fellows.

  61. Thanks , I have just been looking for information approximately
    this subject for ages and yours is the greatest I’ve came upon so far.
    But, what about the bottom line? Are you sure in regards to the supply?

  62. Very good article! We will be linking to this particularly great
    article on our site. Keep up the good writing.

  63. I am sure this piece of writing has touched all the internet
    visitors, its really really good paragraph on building up new web site.

  64. Peculiar article, totally what I was looking for.

  65. For latest news you have to pay a quick visit internet and on the web I
    found this web page as a best web page for hottest updates.

  66. In fact when someone doesn’t understand afterward its up to other users that they will help,
    so here it happens.

  67. Thank you for sharing your info. I truly appreciate your efforts and I am waiting for your next write ups thank you once again.

  68. Pretty! This has been an incredibly wonderful post.
    Thank you for supplying this information.

コメントを残す

メールアドレスが公開されることはありません。 * が付いている欄は必須項目です