こんにちは、現役ボディビルダー、トレーナーの健です。
今日は筋肥大におけるサプリメントの優先順位について考えてみるよ。
本意として、効率よく筋肉をつけることはもちろんだけど、効果の低いサプリメントを買わないようにする節約効果を強く押し出したい。
そして最近は妙なアフィリエイトサイトで詐欺まがいの記事もあったりするよ。
魅力的な言葉に騙されて、効果の低い、高価な商品を買わないようにね！
サプリメントの考え方
まず基本は、栄養補助であることを理解しよう。
例えばよくあるケースでは、朝ごはんに高たんぱくの食事はアスリートにとって必須だ。
でも朝にしっかりと食事を作ることが困難な人は多い。
このパターンはプロテインがおすすめということになる。
人によればこれはカーボドリンクの場合もあれば、アミノ酸のこともあれば、ビタミンのこともある。
つまり、個人差がでるということだ。
以下に俺の考える優先順位を明記するが、これは「よくあるパターン」であることを十分理解して欲しい。
しっかりと自分で考えて、これは必要、これは不必要、とアレンジして欲しい。
筋肥大を目指すサプリメントの優先順位
おすすめ商品の一例をamazonでリンクしとく。
- ホエイプロテインパウダー
Gold Standard 100% ホエイ プロテイン - クレアチン
オプティマムニュートリション クレアチンパウダー - EAA、もしくは低分子アミノペプチド
ホエイペプチド アミノコンプレックス - グルタミン
MYPROTEINグルタミン - BCAA
Scivation Xtend BCAA 90杯分 (マンゴー) - ビタミン＆ミネラル
ゴールドジムマルチビタミン&ミネラル - プレワークアウト系サプリ（カフェインやシトルリンなど）
Cellucor International Version C4 オリジナルプレワークアウトパウダー - マルトデキストリン
マイプロテイン マルトデキストリン
繰り返しになるが、俺の考え。予算に合わせて上から順番に使えばいいと思う。
簡単に全部説明しとこう。
- ホエイプロテインタウダー
10年ほどトレーナーをやって栄養のカウンセリングをしているが、プロテインを使わないケースでたんぱく質が除脂肪体重の２倍を達成している人は見たことがない。
（除脂肪体重が60kgの人は×2gで一日に120g以上のたんぱく質が欲しい。）
現実的にプロテインを使わずに一日にこのたんぱく質を摂取するのは辛い。
素直に使おう。 - クレアチン
牛肉とかに入っているんだけど、自然食から十分な量のクレアチンを摂取するのは不可能と思っていい。
そしてクレアチンは体重の増加や筋トレのクオリティを体感できるレベルで上げてくれる素晴らしいサプリメントだと思っている。
価格も安い。 - EAA、もしくは低分子アミノペプチド
トレーニング前後のアミノ酸の補給に使う。
時間差を考えてホエイプロテインを早めに飲むことでも代用できるが、やはりタイムリーに利用したいところ。
筋肥大や回復にまで多岐に効果を発揮する。 - グルタミン
主に筋肉の分解防止と回復に。
俺は朝一、トレ後、寝る直前に合計20g～30gは摂取している。
特に減量期には必須か。
胃腸の調子、免疫力向上にまで作用し、体調をよく崩す人には結構おすすめ。 - BCAA
トレーニング中のドリンク。筋肉のエネルギーになる。
筋肉の分解を抑え、パフォーマンスの向上、集中力の維持などの効果がある。
が、正直体感できるほどではない。
データ上では優れた数値を記録するサプリメントなので摂って損はないよ。 - ビタミン＆ミネラル
色々と作用が語られるが、飲んでも飲まなくても全く体感なし。
特にビタミンB群が大切なんだけどね。
俺は朝一と寝る前に飲んでいるけど、何かに効いてー、ってくらいの感覚で飲んでいる。
体調を整えたいなら血糖値爆上げを抑えたほうが100倍効果がある（当社比） - プレワークアウトドリンク
トレーニング前に飲むと元気になるやつ。
カフェインやシトルリンは優れた効果が期待できるので、俺は使っている。
カフェインに関しては、一日を通してよくコーヒーを飲んでいるよ。
そういえば最近飲んでいる商品は結構アラニンが入っていて、手足がピリピリするアラニンショックを起こす。
なんか気持ちいい。 - マルトデキストリン
トレーニング中と、トレーニング後の糖質補給に使っているよ。
俺はどうしてもオフは過食してしまうので使わない時期が多いが、今季は使っている。
以上でございます！
参考になると嬉しい。
Consider the priority of supplements. Beware of affiliate fraud products!
Hello, active body builder, is the health of the trainer.
Today I ’m going to consider the priority of supplements in muscle hypertrophy.
The intention is not only to build muscle efficiently, but also to push out the savings effect so as not to buy ineffective supplements.
And recently there are strange scam articles on strange affiliate sites.
Concept of supplements
First of all, let’s understand that the basics are nutritional support.
For example, in many cases, a high-protein meal for breakfast is essential for athletes.
However, there are many people who have difficulty preparing meals in the morning.
This pattern is recommended protein.
According to people, this can be a carbo drink, an amino acid, or a vitamin.
In other words, there are individual differences.
Here are my priorities, but I hope you understand that this is a “common pattern”.
Think carefully and arrange it as necessary, not necessary.
Priority for supplements aimed at muscle hypertrophy
An example of a recommended product is linked with amazon.
1 Whey protein powder
Gold Standard 100% whey protein
2 Creatine
Optimum Nutrition Creatine Powder
3EAA or low molecular amino peptide
Whey peptide amino complex
4 glutamine
MYPROTEIN glutamine
5BCAA
Scivation Xtend BCAA 90 cups (mango)
6 vitamins & minerals
Gold Gym Multivitamin & Mineral
7 Pre-workout supplements (caffeine, citrulline, etc.)
Cellucor International Version C4 Original Pre-Workout Powder
8 Maltodextrin
My Protein Maltodextrin
Again, my thoughts. I think you should use it from the top according to your budget.
Let’s briefly explain everything.
Whey protein towder
I have been a trainer for about 10 years and have been counseling nutrition, but I have never seen a person who does not use protein and has doubled the protein’s lean body mass.
(A person with a lean body mass of 60kg wants more than 120g of protein per day at x2g.)
It is hard to take this protein in a day without actually using protein.
Use it obediently.
Creatine
It’s in beef or something, but I think it’s impossible to get enough creatine from a natural diet.
And I think creatine is a wonderful supplement that will increase your weight gain and the quality of muscle training.
The price is also cheap.
EAA or low molecular amino peptide
Used to replenish amino acids before and after training.
Considering the time difference, you can substitute whey protein early, but you still want to use it in a timely manner.
Exhibits various effects on muscle hypertrophy and recovery.
glutamine
Mainly for preventing and restoring muscle breakdown.
I take 20g to 30g in total in the morning, just after training and just before going to bed.
Is it indispensable especially during the weight loss period?
It is recommended for those who have gastrointestinal tone and immunity improvement, and who are well ill.
BCAA
Drinks during training. Become muscle energy.
It has the effect of suppressing muscle breakdown, improving performance and maintaining concentration.
However, it is not enough to feel honestly.
There is no loss in taking it because it is a supplement that records excellent numbers on the data.
Vitamins & Minerals
Various actions are talked about, but there is no bodily sensation whether or not you drink.
Especially vitamin B group is important.
I’m drinking before going to bed in the morning, but it’s working for something, I feel like drinking.
If you want to improve your physical condition, it is 100 times more effective to reduce the increase in blood sugar level (compared to our company)
Pre-workout drink
If you drink before training, you will be fine.
I use caffeine and citrulline because they can be very effective.
As for caffeine, I often drink coffee all day.
Speaking of which, the products I drink recently contain a lot of alanine, causing an alanine shock with limbs.
It feels good.
Maltodextrin
I use it during and after training.
I always eat off because I overeat it, but I use it this season.
that’s all!
I am happy to be helpful.
コメント
[…] こんにちはー。ボディビルダーの健です！前回は俺の考える有効なサプリメントの順位を紹介したよ。こちら。今日はその逆で、思ったよりも効果の出ない、買う優先順位の低いサプリメントを紹介する。マジで最近のアフィリエイト目的での間違った情報の拡散は困ったもの。他にもテレビでも間違った情報を流していると俺は考えている。そういった情報に騙される人が少しでも少なくなれば嬉しい。 […]
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