こんにちはー！
現役トレーナー、現役ボディビルダーの健っす。
今日は、筋肥大に本当に有効なサプリメント、という内容。
今回参考にするのは、2018年にISSN（国際スポーツ栄養学会）が発表した、様々なエビデンスを元に作成されたリスト。
ではいきなりだけどこちら。
エビデンスA：明らかに安全で効果のある強力なエビデンスを示すもの
エビデンスB：限定された効果のあるエビデンスを示すもの
エビデンスC：効果や安全性を裏付けるエビデンスがほとんどない
このようにA~Cでランク付けされていている。
つまり、HMB、クレアチン、EAA、プロテイン、を大変有効であると評価しているわけだ。
今日はこの4つに関してざっくりと俺の見解を執筆するで。
初めに
ISSNという団体なんだけど、俺の感覚ではハードにトレーニングをしている人向けの研究が少ないように感じるんだよね。
どちらかというと実際、筋トレをしていない人を対象にしたものが多い。
こういうサプリメントや競技力向上に関わるたくさんの団体の中で、ISSNの見解としてこういうリストが作成されたわけで、これが完全に正解と思わないほうがいいと思う。
まして、俺の考えなんか一個人なんだから、尚更疑いを持ったほうがいい。
もちろん信頼できない、と言っているわけじゃなく。
信頼できるデータのひとつ、と考えてねって事。
HMB、クレアチン、EAA、プロテインという4つを見て思うこと
プロテインが体内で分解されるとEAA(必須アミノ酸)となり、EAAにはロイシンというアミノ酸が含まれる。
そしてロイシンが更に代謝されてその副産物で生まれるのがHMB。
つまり、十分ではないとは言えプロテインをしっかり摂取したら、EAAとHMBは生成されているって事。
えらくたんぱく質に偏ったチョイスだなぁ、ってのが最初の印象。
ちなみにクレアチンは首を縦にガクガク揺らすほど同意。
個人的に4つ選べと言われたら、プロテイン、EAA(ロイシン多め)、マルトデキストリン、クレアチン。
糖質は筋肥大に必須。
さて前置きが長くなってしまった。
解説を始めましょ。
HMB
詐欺で流行ったやつだね。
前の記事にも書いてるんだけど、効果は「ある」
ただし、優先順位が低いと書いた。
俺が見たエビデンスでは、どちらかというと筋肥大ではなく、筋肉の分解抑制に効果が発揮されていた。
グリコのサプリで有名な桑原さんもそんな感じの事おっしゃってたね。
今回の4つのうち、このHMBだけが疑問になっている。
トレーニング頻度や強度が、コンテスト出場者の５分の１程度の被験者が多かった可能性がありそう。
ずばり、俺は使っていない。
クレアチン
絶対に摂取するべきサプリメント、と断言してもいい。
ここで細かく解説するとやばいことになるので、ここは箇条書きに。
- 最大筋力向上
- 筋持久力の向上
- 体重の増加（主に筋中の水分）
- 疲労の軽減
- 抗うつ作用
- 安い
尚、俺はクレアチンローディングは必要ないと考えている。
1日5g、3週間くらいで濃度MAXになるみたい。
あと、糖質と一緒に摂取してね。
EAA
簡単に言うとアミノ酸、だね。
主にトレーニング中に、糖質と混ぜてドリンクとして使うと効果を発揮するサプリメント。
筋肥大から、筋肉分解の抑制、疲労回復まで幅広く作用する。
特に弱点はなく、ほぼすべてのトレーナーのサプリメント優先順位TOP5には入るはず。
EAAはたくさんのアミノ酸が入っているんだけど、その中にバリン、ロイシン、イソロイシンってのも含まれる。
この3つが配合されたサプリメントがBCAA。
BCAAはトレーニング中に筋肉にアプローチする少数精鋭隊員3名と考えていい。
拘るなら、トレーニング前後EAA、トレーニング中BCAAと使い分けるのもいい。
BCAAが強化されたEAAってのもある。
プロテイン
EAAと似た性質があるが、こちらのほうが安く、吸収が穏やか。
商品にもよるが、ビタミンB群や、グルタミンを配合しているものが多く、間食におすすめできるものが多いと思う。
朝食、プロテイン、昼食、プロテイン、夕食、プロテイン。
これで完璧よ。
基本的にはホエイプロテインでいい。
製法は色々あるけど、極論、お腹を壊さなければ大きな差は生まれない。
個人的には最も優先順位が高いサプリメント。
まとめ
繰り返しになるが、今回のリストは、ISSNの一つの組織の見解であり、完全に正解だと思い込むのは思考停止。
とは言え大きな団体の発表であり、もちろん多少質問したい部分はあるが、信頼できるデータの一つとは思う。
私的には プロテイン、EAA、マルトデキストリン、クレアチンにしたいところだ。
ISSNになんで糖質入ってないの？って聞きたい。
以上！よかったらシェアをお願いいたします！
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