【初心者向け】プロテインの話 マッチョ編

マッチョになりたい人向けの記事だよ。

星の数ほどあるんじゃね?と感じるほど種類があるサプリメント。
代表的なサプリメントと言われるようなものも5~8種類くらいあったりして、初心者は困ってしまうよね。

筋トレを始めようと思うけど、どのサプリメントを使えばええねんと。
流石に初期費用はそこまでかけられませんと。
そういう人向けの記事。

結論を言うと、プロテインだけで結構マッチョになれるよ。

プロテインを日本語にすると「たんぱく質」
筋肥大を目指したい場合は、「除脂肪体重×2gを小分けにして摂取することが大切」
(体重が70kgの男性なら、大体だけど脂肪を大雑把に60kgとして、その2倍の120gのたんぱく質が必要。)
これができれば、感覚的なことだけど筋肥大の食生活が80%くらい完了していると思ってもらっていい。

多くの人の食生活をカウンセリングしてきたんだけど、やはり特に食生活を意識していない人は、体重×1g程度しか摂取できていないことが多い。
これではどうしても筋肥大の効率が悪い。
が、こういう人に「鶏胸肉を2枚追加しましょうか」などは現実的に継続できないんだ。

そこで登場、プロテイン。
無駄な糖質や脂肪も抑えられていることはさる事ながら、とにかく楽。
朝一30gと、昼食と夕食の間食に30g、合計2回だけ追加してみよう。
これだけで一気にアスリート向けの食生活に激変する。

当たり前だけど、プロテインだけではマッチョにはなれないから、トレーニングをしっかりしてね!

プロテインの選び方。

・製法について
深くは言わない。WPIと書いている奴でいいと思う。
上記でお腹を壊したり、より早い吸収が必要などの高品質なものが欲しい場合は、CFMを使おう。
でも本音を言うと俺はこの違いは体感できない。
データ上の話だけで判断しているに過ぎない。
WPIが安いことも多くて安定。

・たんぱく質の含有量について
薬局に売っている変なプロテイン、たんぱく質が20g、炭水化物70gみたいな成分だった。
こんなもんプロテインじゃねえ!カーボ、に名前を変えろ!
たんぱく質が100g中80g以上入っていれば大抵は良い商品だと思う。

・味について
これはレビューとかを参考にして、実際購入して、飲んでみるしかないね。
色々試していくと好きな味が分かってくるよ。

もっと具体的に商品を教えてよ!

ゴールドジムのプロテインで製法がCFMで最上級。値は張るがそれに見合った効果が期待できる最高のプロテイン。

コスパに優れるWPIのプロテイン。アメリカ製。味は普通に美味い。

マイプロ。製法はWPCと言って更に品質が落ちるが、大変安い。味も美味しく普通にいい商品。イギリス製。

以上!
プロテイン以外のサプリメントのまとめをいつか作りたいねぇ。

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[For beginners] Protein story Macho

This article is for people who want to be macho.

There are as many stars as there are? There are so many different types of supplements that you feel.
There are about 5 kinds of typical supplements, so beginners are in trouble.

In conclusion, you can be quite macho with just protein.

“Protein” when protein is translated into Japanese
When aiming for muscle hypertrophy, it is important to take a small portion of lean body mass x 2g.
If you can do this, it’s sensory, but you can think that the diet of muscle hypertrophy is about 80% complete.

I have been counseling the diet of many people, but those who are not particularly conscious of their diet can often only get about 1g of body weight.
This is inevitably inefficient for muscle hypertrophy.
However, such a person can’t really continue to add two chicken breasts.

Then appeared, protein.
In addition to being able to control wasteful sugars and fats, it’s easy.
Let’s add only 30g in the morning and 30g for lunch and dinner.
With this alone, it changes suddenly into a diet for athletes.

How to choose protein.

・ About manufacturing method
Don’t say it deeply. I think the guy who writes WPI is fine.
Use CFM if you want something high quality, such as breaking your stomach or needing faster absorption.
But when I really say it, I can’t feel this difference.
Judgment is based only on data.
WPI is cheap and stable.

・ Protein content
It was like a strange protein, protein 20g and carbohydrates 70g sold to pharmacies.
It’s not such a protein! Change the name to Carbo!
If you have more than 80g of protein in 100g, you will probably find it a good product.

・ About taste
The only way to do this is to buy reviews and drinks based on reviews.
If you try a lot, you will find the taste you like.

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