【筋トレ】せっかくプロテインを飲んでいるのに最大限の効果を出せていない原因とは？【要注意！】

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✅有料筋トレガイドブックを2点プレゼント
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このチャンネルでは短期間で理想の身体を手に入れる貴重なボディメイク法を出来るだけ分かりやすく配信していますので、是非チャンネル登録宜しくお願い致します。

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友達登録すると無料で

✅有料筋トレガイドブックを2点プレゼント
（サプリメント完全ガイド＆科学に基づく筋トレガイドブック）

✅LINE限定無料講座動画4本

✅厳選した60本以上の動画

【⬇️無料登録はこちら⬇️】
https://line.me/ti/p/%40774xoqoa
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【動画で紹介したモノ】
ロイシン 500g
https://amzn.to/3mWEVZb

ロイシン 1kg
https://amzn.to/30cSUkN

【リョウのプロフィール】
・理学療法士(医療系国家資格)
・ボディビルダー
・ボディメイクコーチ
・サイエンスコミュニケーター

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✅目次

00:00 動画概要
00:32 損をするタンパク質の摂り方とは？
02:43 1日に摂るべきタンパク質摂取量の目安とは？
04:07 ゴールデンタイムのプロテイン摂取にこだわる必要は無い！？
05:18 効率的なプロテインの摂取パターンとは？
07:06 効果を出せるプロテインの種類とは？
08:37 お知らせ＆まとめ

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▼参考文献
1.Moore DR, Churchward-Venne TA, Witard O, Breen L, Burd NA, Tipton KD, Phillips SM. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015

2.Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018

3.Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018

4.Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. Am J Clin Nutr. 2016

5.Wirth J, Hillesheim E, Brennan L. The Role of Protein Intake and its Timing on Body Composition and Muscle Function in Healthy Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Nutr. 2020

6.Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, Jeacocke NA, Moore DR, Stellingwerff T, Phillips SM, Hawley JA, Coffey VG. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013 May 1;591(9):2319-31. doi: 10.1113/jphysiol.2012.244897. Epub 2013

7.Volek JS, Volk BM, Gómez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, Aristizabal JC, Saenz C, Dunn-Lewis C, Ballard KD, Quann EE, Kawiecki DL, Flanagan SD, Comstock BA, Fragala MS, Earp JE, Fernandez ML, Bruno RS,

8.Ptolemy AS, Kellogg MD, Maresh CM, Kraemer WJ. Whey protein supplementation during resistance training augments lean body mass. J Am Coll Nutr. 2013;32(2):122-35. doi: 10.1080/07315724.2013.793580. PMID: 24015719.

9.Miller PE, Alexander DD, Perez V. Effects of whey protein and resistance exercise on body composition: a meta-analysis of randomized controlled trials. J Am Coll Nutr. 2014;33(2):163-75. doi: 10.1080/07315724.2013.875365. PMID: 24724774.

10.Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol (1985). 2009 Sep;107(3):987-92. doi: 10.1152/japplphysiol.00076.2009. Epub 2009 Jul 9. PMID: 19589961.

11.Joy JM, Vogel RM, Shane Broughton K, Kudla U, Kerr NY, Davison JM, Wildman REC, DiMarco NM. Daytime and nighttime casein supplements similarly increase muscle size and strength in response to resistance training earlier in the day: a preliminary investigation. J Int Soc Sports Nutr. 2018 May 15;15(1):24. doi: 10.1186/s12970-018-0228-9. PMID: 29764464; PMCID: PMC5952515.

12.Reidy PT, Rasmussen BB. Role of Ingested Amino Acids and Protein in the Promotion of Resistance Exercise-Induced Muscle Protein Anabolism. J Nutr. 2016 Feb;146(2):155-83. doi: 10.3945/jn.114.203208. Epub 2016 Jan 13. PMID: 26764320; PMCID: PMC4725426.

13.Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017

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