【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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Sprint & Conditioning

Sprint & Conditioning

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~
・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.
・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.

Пікірлер: 14
@risakoberryz2927
@risakoberryz2927 3 жыл бұрын
いつも有難う御座います。 ジュニア期の頃の自分に伝えたいです。
@onigiri244
@onigiri244 3 жыл бұрын
いつも見させていただいています。高校陸上競技の指導者です。 ジュニア期にありがちなシンスプリントの原因、リハビリなどについて動画にしていただけるとありがたく感じます。
@まる-k9f
@まる-k9f 3 жыл бұрын
初心者なんですけど、走った次の日スネが痛くなるんですけど原因ってなんですか?😭
@薄田兼相-t1g
@薄田兼相-t1g 3 жыл бұрын
シンスプリントってやつですね。 新人病みたいなもんです。筋肉が疲れてたり、足が回内してるのが原因と言われてますね。
@ssa3987
@ssa3987 3 жыл бұрын
お米の量は多い方がいいですか? それとも肉類のおかずを増やした方がいいですか?
@dipenchhetri1001
@dipenchhetri1001 3 жыл бұрын
足の畳の練習方法を教えてください!
@たなー
@たなー 3 жыл бұрын
メニューの組み方教えてほしい
@んぎ-t8z
@んぎ-t8z 3 жыл бұрын
筋肉って柔軟性は必要なんですか?
@もんちゃん-p1h
@もんちゃん-p1h 3 жыл бұрын
自分的には必要だと思ってます
@mjdtlwm
@mjdtlwm 2 жыл бұрын
絶対に必要。自分は柔軟性があったら筋肉が柔らかくなるから遅くなると思ってたんですけど後で後悔しました
@AO-fm9ns
@AO-fm9ns 3 жыл бұрын
中学生1年ですけど飲んで効果ありますか?
@走る人-m8s
@走る人-m8s 3 жыл бұрын
中1だと成長期だし尚更必要だと思います。個人的には筋肉痛が軽減する気がします。
@AO-fm9ns
@AO-fm9ns 3 жыл бұрын
@@走る人-m8s ありがとうございます
@ギリギリセーフ-q1r
@ギリギリセーフ-q1r 3 жыл бұрын
更新ないなあ
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