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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

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