HMBがメイン!筋肉をつけるうえで欠かせない王道のサプリメント3選

私はトレーニングを本格的に行うようになってから、サプリメントについても気にするようになりました。

最初のうちは筋肉をつけるうえで欠かせない王道のサプリメントであるプロテインを摂取していましたが、社会人になった今はさらに多くのサプリメントを摂取しています。

以下、それぞれのサプリメントに関して紹介して参ります。

プロテイン

まずは基本となるサプリメントとしてプロテインを摂取していますが、プロテインといっても様々な種類があり、私はタイミングや増量・減量の時期によって飲み分けています。

まずホエイプロテインがあります。これは最もオーソドックスなプロテインで、吸収の早いプロテインですので、素早く栄養を体内に入れたいときにベストなプロテインです。

飲むタイミングはトレーニング後、起床後がおススメです。

次にカゼインプロテインがあります。

これはホエイプロテインと比べて吸収がゆっくりなプロテインのため長時間かけて体に吸収されます。

ゆっくり吸収されることのメリットは、筋肉に長時間栄養を送り続けることが可能なため、筋肉の分解(カタボリック)が生じず、減量中でも筋肉の維持に役立ちます。

また、腹持ちも良いので間食にも向いています。その他の代表的なプロテインとしてはソイプロテインがあります。

これは大豆のタンパク質で、これも吸収がゆっくりなプロテインです。

ホエイプロテインの比べてアミノ酸の量は少ないですが、一方でアルギニンとグルタミンの量はホエイよりも多く含まれます。アルギニンは成長ホルモンを分泌させる役割があり、グルタミンは免疫力をたかめる効果があります。

クレアチン

これはアミノ酸の一種で、食物からも摂取できますが、食事だけでは十分摂取できないことからサプリメントの形で摂取するのがおススメです。

最近ではかなり人気のサプリメントとなっているようです。効果としては、トレーニングにおける最大筋力を発揮しやすくなるということが挙げられます。

これにより、レップ数が上がり、結果として筋肉の増量が期待できます。

よくクレアチンは筋肉増量効果があるといわれていますが、当然ですが摂取するだけで筋肉が大きくなることはありません。

HMB

これも最近かなり注目を集めているサプリメントの1つです。

HMBは、BCAAに含まれるロイシンの代謝物であり、ロイシンは体内に吸収される過程でHMBとなります。

このHMBは、強力な筋肉合成作用・分解抑制作用を有します。しかし、ネットの広告にあるような紹介は少し誤解を招くと思います。

広告では、飲むだけでムキムキになる、体脂肪が減少するといった効果が紹介されており、モニターも使用していますが、上述の通り、摂取するだけで筋肉がつくサプリメントはありませんし、本当に飲むだけでよいのであれば全国のトレーニングジムは全て閉鎖に追い込まれます。

HMBの正しい摂取方法としては、1日3mgの摂取を目安にトレーニング前や食前等の胃にスペースのある状況での摂取がおススメです。

しっかりとトレーニングを行い、タンパク質をしっかり摂取したうえでHMBを摂れば筋肉の増加効果は多少感じられると思います。

少なくとも半年は使わないと効果は表れないでしょう。

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