マッチョ化するためのタンパク質の摂取方法について、初心者にも分かりやすく解説!

こんにちはー!
現役ボディビルダー、現役トレーナーの健っす!
今日は「タンパク質の摂取方法について」の記事だよ。

筋肥大やダイエット目的であれば、高タンパク質が必須。
除脂肪体重の2倍gを摂取しよう!
(体重が70kgの人なら脂肪を除いて60kgくらい。×2で、1日に120gくらいのタンパク質を摂取せよ!)

・・・、と言うのが有名な話なんだけど、食材は何で、どのくらい、どのタイミングで摂取するのが有効なんだろうか?

こう書くと少々難しく感じるだろうが、真実はかなりシンプル。
今日の結論は「20gのタンパク質を、3時間に1回などの高頻度で摂取しよう!」だ。

20gのタンパク質でいいの?

デカイ肉を頬張り、大量のプロテインを一気飲みするほうが筋肉が付くイメージがあるだろう。
実際にプロテインを多めに50gなどを摂取したり、ワークアウト後に肉を500g以上食べたりする人は多い。
実はこれは間違い。

タンパク質は1度に20g程度までしか吸収できない、というデータがいくつかあるんだ。
もちろん食べ物の種類や生活習慣によって変化し、諸説あるが。

つまり、1度に大量のタンパク質を摂取することは、無駄が多いということ。
ちなみに無駄にはなるけど副作用もほぼないようなものなので、摂りたい人は摂ればいい。

食品は何がいい?

肉でも乳製品でも大豆でも、はっきり言って目に見えるような大きな変化は出ないと考えている。
理由は、日本にある主なタンパク質の食品が、アミノ酸スコアが総じて高いから。

アミノ酸スコアは、食品中の必須アミノ酸の含有比率を評価するための数値である。特定の食品に対し、窒素1gあたりに占める必須アミノ酸が基準値と比較してどれだけ含有されているかを評価するものである。

https://ja.wikipedia.org/wiki/%E3%82%A2%E3%83%9F%E3%83%8E%E9%85%B8%E3%82%B9%E3%82%B3%E3%82%A2

簡単に言うと、バランスよくアミノ酸が含まれている食品だ。
牛肉、豚肉、鶏肉、たまご、大豆など、総じてアミノ酸スコアが100。
細かなアミノ酸のバランスや、吸収のスピード、オイルの量などは違うが、だからといって筋肉のつき方に大きな差が出るようなことはないと思う。

プロテインに関しては、安さと吸収の速さを評価して「ホエイプロテイン」でいいと思うよ。
プロテインに関する記事はこちら

3時間に1回の摂取がいいの?

これは最近見たデータ。

ざっくり言うと、3時間置きに20g摂取のグループ、6時間置きに40g摂取のグループ、筋肉の成長を比較したところ、前者のほうが優位だという結果が得られた。
これは複数のデータがあるので間違いないと思う。

まとめ

20gのタンパク質を、3時間に1回などの高頻度で摂取しよう

以上!

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