こんにちはー！
現役トレーナー、現役ボディビルダーの件っす。
コロナウィルスの関係で、緊急事態宣言が出た。
で、該当の県の大手フィットネスクラブは軒並み自粛することになった。
つまり、今までウェイトトレーニングをしていた人が、休まざる負えない状態になっているんじゃないかな。
ジム難民って呼ばれているらしいね。
１ヶ月程度なら筋肉もそこまで落ないし、
ジムに行かなくてもできるトレーニングも結構ある。
なんとか耐え凌ごう。
さて、ここでよくある質問だ。
「運動をしない状態になったとして、プロテインは飲むべきなのか」
俺の見解を説明する。
プロテインの摂取量は20~30%ほど減らしてもいいかも
はい、これが結論。
そもそもなんだけど、たんぱく質の過剰摂取のデメリットがほとんど無いんだ。
例えばだけど、脂肪になるということはほぼありえないとされている。
逆に、たんぱく質が不足した時のデメリットが大きい。
たんぱく質は「筋肉の材料」なんだね。
たんぱく質は筋肉の維持（基礎代謝の維持）に必須で、少ない量だと筋肉が落ちやすい状態になることもある。
つまり、疾患などの特殊な状況でなければ、基本的に高たんぱくの維持でいい。
では何故20~30%減らすのか？
単純に、プロテインがもったいないから。
別にガンガントレーニングしていた時と同じ量を飲んでも問題はない。
でもそのプロテインは有効活用できないかも、って意味ね。
「トレーニングのための栄養」という考え方が大切
ハードにトレーニングをしている人に見て欲しい項目。
「トレーニングのための栄養摂取」という考え方を持って欲しいんだ。
例えば、筋トレの1時間前におにぎり、30分前にホエイプロテイン、トレーニング中は糖質とBCAA、トレーニング後は糖質とホエイプロテイン。
ハードトレーニーはこういうことをしているんだね。
これがトレーニングのための栄養補給だ。
で、トレーニングをしないなら、ここの栄養はすべて摂取しなくていい。
プロテインに関しては、2回分（40~60gくらい）を摂取しなくてもいい、ということ。
具体的に俺の食生活を紹介
朝食
ホエイプロテイン30g、グルタミン5g、ビタミン＆ミネラル
間食
ホエイプロテイン30g
昼食
プロテインバー2本、紅茶
トレーニング前
コーヒーなどでカフェイン摂取、ホエイプロテイン30g
トレーニング中
デキストリン30g、BCAA10g、クレアチン5g
トレーニング後
デキストリン30g、アミノペプチド20g
夕食
玄米200g、お肉料理、野菜など
寝る前
ホエイプロテイン30g、グルタミン5g、ビタミン＆ミネラル
こんな感じ。
で、トレーニングをしないときは、緑色の箇所を摂取しない。
シンプルでしょ。
まとめ
- 筋トレをしていないときは、プロテインの量をちょっと減らしてもいいと思う
- 考え方として「トレーニングのための摂取をやめる」
以上！よかったらシェアをお願いいたします！
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