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「プロテインの飲み方」について解説してみるよ。
どの種類のプロテインを、どのタイミングで取るか、などの記事は、
こちらとか（プロテインの話）
こちらとか（プロテインの話ダイエット編）
こちらとか（プロテインの話マッチョ）などを参考にして欲しい。
今回はそのプロテインをどうやって飲むか、という話。
「普通に粉をシェイカーに入れて、水か牛乳でシャカシャカすればいいんじゃない？」と思うだろう。
もちろんそれでいいんだけど、継続するためにはそれすらしんどく感じることも多い。
プロテインの飲み方ってそんなに大切？
はっきり言ってめちゃくちゃ大切。
今日の結論としては「ストレスなく、楽に飲める方法を模索せよ」だ。
そんな大げさなぁ、と言われそうだね。知ってる。
でもこれに共感できない人は、家事などがしっかりできる本当にきっちりとした性格の持ち主か、筋トレ初心者だと思う。
そう、高いレベルの体を作るためには5年～10年などの継続が必要。
ここまでの長期間、一日に3~5回のプロテインを飲むわけで、１回１回に手間をかけていたらストレスで飲むのをやめてしまうんだ。
実際に、プロテインを継続できなくなる人は、大変多い。
繰り返しになるが、ストレスなく楽に飲める方法を見つけて、しっかり継続しよう。
おすすめの飲み方① プロテインシェイカーを大量に購入する
こんなやつのことをシェイカーと呼ぶ。（Amazonにリンク）
飲む時はプロテインパウダーと液体を入れて、フリフリして飲む。
外出する際は粉だけを入れて持っていく。
で、俺はこれを家に15個ほど用意している。
このシェイカーが1つしかない場合、一回飲んだらすぐに洗う必要があり、大変めんどくさい。
朝に飲んで、洗って、拭いて、粉を入れて持っていく。
あああああ、俺には無理だ！
という訳で洗い物はまとめてしましょ。
外に持っていく際も、2つ3つと、大量に持ち歩ける。
おすすめの飲み方② ビルダー飲み
粉を直接口に入れて、後から水を飲み、気合で飲み込むテクニック。
この「ビルダー飲み」という名称、実はマッチョ達は皆知っている用語。
このビルダー飲みのメリットは、とにかく早く、洗い物が出ない。
俺は家ではシェイカーを使って飲むが、会社ではビルダー飲みでタンパク質を補給している。
【ビルダー飲みのポイント】
スプーンのチョイス
よくあるプロテインスプーンは、横に減らべったい形状をしているため、直接口に入れることが難しい。
あまりないが、ある程度縦に長いプロテインスプーンがあればベスト。
なければ、カレーを食べる時に使うようなスプーンでもいい。
大体20gすくえる。
水の飲み方
コップやペットボトルから「吸うように、多めに口に含む」
口の中に粉が入っているからね。
ちゃんと水を事前に用意しておくこと。
飲み込み方
俺は噛むようにして粉っぽさをなくし、飲み込む。
大きな錠剤でも慣れれば飲み込めるように、粉でも慣れる。
余談
- 筋トレをしていない人が見ると大変驚き、哀れみの目で見られる
- 1000回に1回くらい失敗し、むせて、洗面台が粉まみれに
- プロテインの品質がよくわかる。良いものは口溶けが違う
- 熟練すると30g~40gは余裕で飲み込める
おすすめの飲み方③ 美味しく飲もう
やはり美味しくないと継続も困難だ。ここではおいしく飲むポイントをまとめてみる。
フレーバーは複数の種類を使い分ける
2~3種類のフレーバーを常備しておき、気分によって使い分けよう。
個人的には甘すぎるプロテインを毎日飲むのは苦痛。
ジムによってはプロテインを提供してくれるので、ここで気分を変えるのもよし。
溶けにくい場合は
氷を入れるといい感じに混ざってくれる。プロテイン自体も冷えていい感じ。
または、下部に貼ったシェイカーを使おう。シェイクを補助するボールが中に入っている。
牛乳や豆乳、果物のジュースを使おう
良質なプロテインは、しっかりと糖質と脂質を除去している。
つまり、味は淡白なんだ。
強いこだわりや、減量末期でなければ、上記の飲み物を使って作ってみよう。
大変美味しくなるものが多い。果物のフレーバーには、果物のジュースを使うとよく合う。
会社でプロテインを飲めないんですが
こういう質問をよくされる。
基本的にはシェイカーをたくさん用意して、水を入れるだけで飲めるように、事前に準備しておこう。
急げば１分程度で飲めるはずだ。
準備を怠らなければ、多忙な職業の人でもなんとか飲めるはずだ。
ビルダー飲みならもっと早いけどな！
しかしながら、例えば緊急で出動している各種隊員、自衛官などは不可能なタイミングもあるだろう。
本当にいつもありがとう。
で、サラリーマンで飲めないというケースがあり、職場のルールとして認められていないことがあるようだ。
究極だけど、トイレに行く時に飲もう、というのが解決法だが・・・。
トイレやタバコ、コーヒーなどはOKで、プロテインはダメだって？
ふざけるなよ。
こういう職場に定年までいる理由はない。少しずつ転職に向けて動こう。
まとめ
- プロテインシェイカーを大量に用意しよう
- ビルダー飲みという荒業がある
- 美味しく飲もう
- プロテイン禁止の会社なら辞めてしまえ！
以上！
よかったらシェアをお願いしまっす！
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