【プロテインの効果・飲み方・選び方】太る？トレ直後が最適？腎臓に悪いは迷信？

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Күн бұрын

スポーツのパフォーマンスを高めるために・・・
・プロテインとは何か？
・プロテインは太るのか？
・プロテインはいつ飲むべきか？
・プロテインはどれくらい飲むべきか？
・プロテインは何を買えばいいのか？
について、簡潔に紹介しています。
〇プロフィール
尾﨑雄祐：博士（教育学）、JAAFジュニアコーチ
400mH：PB50"00(長崎県記録)
広島大学陸上競技部コーチ
PEACE ACコーチ
日本建設工業AC福部真子コーチ
〇陸上競技の理論と実践～Sprint & Conditioning
sprint-conditi...
〇2023年度からの中高クラス選手を募集中（広島市&東広島市）【PEACE AC】
peace-rikujo.co...
～動画内の参考文献～
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・Witard et al.（2016）. Protein considerations for optimising skeletal muscle mass in healthy young and older adults. Nutrients 8: doi: 10.3390/nu8040181.
・Mollahosseini et al.（2017） Effect of whey protein supplementation on long and short term appetite: A meta-analysis of randomized controlled trials. Clin Nutr ESPEN. Aug;20:34-40.
・Maughan et al.（2018）IOC consensus statement: dietary supplements and the high-performance athleteBritish Journal of Sports Medicine ;52:439-455.
・Devries et al. (2018) Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis, The Journal of Nutrition, Volume 148, Issue 11, November 2018, Pages 1760-1775.
・Antonio et al.（2016）A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metab. ;2016:9104792.
・Antonio et al.（2015）A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women--a follow-up investigation. J Int Soc Sports Nutr. Oct 20;12:39.
・Iraki et al.（2019） Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154.
・Moore et al. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men-. The American journal of clinical nutrition, 89(1), 161-168.
・Yasuda et al. (2020). Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men. The Journal of Nutrition.
・Moore (2019). Maximizing post-exercise anabolism: the case for relative protein intakes. Frontiers in nutrition, 6, 147.
・Tappy et al.（1996） Thermic effect of food and sympathetic nervous system activity in humans. Reprod Nutr Dev. ;36(4):391-7.
・Hector & Phillips（2018）. Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. International journal of sport nutrition and exercise metabolism, 28(2), 170-177.
・Schoenfeld et al. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53.
・Churchward-Venne et al. (2012). Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism. Nutrition & metabolism, 9(1), 40.
・Snijders, et al. (2015). Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men. The Journal of nutrition, 145(6), 1178-1184.
・Reitelseder et al. （2011）Whey and casein labeled with L-[1-13C]leucine and muscle protein synthesis: effect of resistance exercise and protein ingestion. Am J Physiol Endocrinol Metab. 2011 Jan;300(1):E231-42.
・Macnaughton et al. (2016). The response of muscle protein synthesis following whole‐body resistance exercise is greaterfollowing 40 g than 20 g of ingested whey protein. Physiological reports, 4(15).
・Levenhagen et al. (2001). Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. American Journal of Physiology-Endocrinology And Metabolism, 280(6), E982-E993.