筋トレにはHMBが必須?HMBで筋増大が3倍に!?

筋トレに必須なHMBとは?

皆さんこんにちは。

「最近トレーニングをしても効果が感じられない。」「筋トレを始めたけどサプリは必要なのかな。」

こういった悩みを抱えていませんか?

今日は最近、「筋トレに必須なのではないか」と言われているサプリメントの紹介です。

始めたばかりで筋肥大の効率が良いときに、また停滞していて現状を打破したいときに使っていただきたいHMBというサプリメントを紹介します!

まず皆さんにお伝えしたいのは「プロテインやサプリで筋肉がつく」と思っている方が多い!ということです。

「トレーニングをしてはじめてプロテインやサプリは効果がある」ということをお忘れなく!

やみくもにプロテインやサプリを飲んでも効果は得られません。

 

今回皆さんに知っていただきたいのは「HMB」というサプリです。

HMBは「β-ヒドロキシ-β-メチル酪酸」という物質で、1996年にアイオワ州立大のSteven.L.Nissen教授によって発見されました。

アメリカでは様々なサプリメントが開発、販売されていますが、その中では比較的新しいものと言えます。

HMBは2010年から販売が開始されました。

昨今はいろんな流行りや文化がアメリカから日本へ入ってくるわけですが、今回の「HMB」も本場アメリカで広がりを見せ、今回日本に入ってきました。

 

HMBはカンタンに説明すると、「筋肉をつける起爆剤」となるような効果を発揮します。

プロテイン=タンパク質は私たちの体の筋肉を作るもとになるものですが、HMBは筋トレしている際に筋肉の分解を防ぎ、筋トレ後の筋肉の回復を早め、筋合成を促進する効果があると言われています。

必須のアミノ酸の中でも「ロイシン」というアミノ酸がその役割を果たしており、注目されています。

 

【必須アミノ酸とは?】
人間の体内で合成することができないアミノ酸が「必須アミノ酸」とされています。
トリプトファン、リシン、メチオニン、フェニルアラニン、トレオニン、バリン、ロイシン、イソロイシン、ヒスチジンが必須アミノ酸です。

筋トレには欠かせない「プロテイン」はタンパク質であり、そのタンパク質は約20種類のアミノ酸から成り立っています。

つまり、アミノ酸は筋肉の栄養素ともなりうるわけですね。

この必須アミノ酸の中のロイシンの代謝物がHMBです。

 

■どうしてHMBが必要なのか?

ただ、ここまでの話を聞いて「タンパク質からHMBは作れるのだからわざわざ取らなくてもよいのではないか」と思う方もいらっしゃるのではないでしょうか?

そう思われた方、鋭いです。

しかし、HMBをわざわざ摂取するにはそれなりの理由があります。

さきほど書いたように私たちがタンパク質を摂取した後
1 プロテイン=タンパク質
2 ロイシン(アミノ酸)
3 HMB(ロイシンの代謝物)
という順番で分解されていきます。

しかし、分解される効率が悪いため、ロイシンの中の約5%しかHMBとして使用されないと言われています。

HMBを1g体内で生成するために約20gのロイシンが必要になるので、そのため、タンパク質を大量に摂取しないといけないのですが、肉や魚をキロ単位で毎日大量に食べ続けるのは難しいですよね。

こでHMBだけを摂取するという発想が生まれました。

一般的にHMBは筋トレ初心者から中級者が筋肉への刺激になれていないため相性がいいと言われるサプリメントで、逆に上級者になると効果が今一つという話もあります。

ただ、ネットの反応を見てもHMBがめちゃくちゃ合ったという人と、そうでもなかったという人が両方います。

こういったサプリメントは、相性もあるのでまずは試してみてから、実際に使い続けるかを決めた方がいいと思います。
HMBを本格的に使用し続けるのであればアメリカ製のものを使うのが一番効率が良いのですが、アメリカ製の中には安いが効果がほとんどない商品があるのも事実。

また、海外からの商品は破損や損傷があることもあります。

そんな中、国内で購入できるHMBを見つけました!

 

国内にもいくつかHMBはあるのですが、私は以下の観点からこちらを推奨します。

①実質無料で一か月試せる

現在キャンペーンをやっているみたいで、送料だけで一か月分のHMBを実質無料で購入することができます

僕は筋トレに限らずに思うことなのですが、どんなことに挑戦する場合でも「まずやってみる」姿勢が大事なのかなと思っています。

筋トレも「ジムに行こうかな」と考えているだけの人と、「とりあえずジムに見学に行って一度体験してみよう」と人がいたらどちらがジムに通うことができるのでしょうか。

また、「ベンチプレスは効果的だけどフォームが怖いから慣れてきたらやろうかな、重量軽かったら恥ずかしいし」と考えている人と「バーだけでもいいからやってみてフォームだけでも習得しよう」という人がいたらどちらがベンチプレスの重量が伸びると思いますか?

どちらの場合も後者がより進歩していくのは明確だと思います。

ジムでお会いする”イイ身体”をしている方はそういった考えの方が多いのも事実です。

少し熱くなってしまいましたが、、、それだけ試してみることは大切なんだ!と言いたいのです。

と言っても大金を払ったり長い時間をかけるのはどうかと思いますので、まずは「お金をかけずに」試してほしいと思います。

 

②効果がなかったときに全額返金できる

よくサプリだけを飲んで対してトレーニングもせず、「効果がなかった!」と怒る人がいますがそれは大きな間違いです。

冒頭にもお伝えした通り、サプリメントはあくまでトレーニングを効率よく進めるための「補助」だと思ってください。

とはいえ、人の身体はそれぞれなので、効果が出にくい場合もあると思います。

実際に使用してみて合わない、効果が感じられないという場合には返金すれば大丈夫ですね。

ただ、こちらの返金制度は「納品書」と「商品パッケージ」を保管しておく必要があるようです!

こちらにご注意ください!(リンク先に詳細な条件が記載してありますので、心配な方は見てみて下さい!)

 

また使用に関して不安なこともあると思いますので、アメリカでサプリメントについて検証しているbodybuilding.comに記載があるものを紹介したいと思います。

 

■HMBの効果(bodybuilding.comより要約)

トレーニングを始めたばかりの人、始めようと考えている人に最適

筋肉は通常とは違う刺激を得ることでより強く大きく発達していきますが、HMBはトレーニングによる刺激を変えた時、新しいプログラムでより強い痛みを感じた時に、非常に効果のあるサプリメントであると研究者によって証明されています。

 

筋肉中のタンパク質の分解を抑制

HMBには筋肉にタンパク質を届ける働きがあります。体を大きくすることを目的としていてもその手段としてのトレーニングによって筋肉を破壊しているのです。HMBはハードなトレーニングを行っても筋分解を抑制し回復を早めます。

■HMBの最適な摂取タイミングと量とは

HMBの推奨されている摂取量は一日3グラムです。と言っても一度にすべて取るのではなく、数回に分けて摂取することが望ましいです。筋トレをしているときはトレーニング直後に、それ以外は食事と一緒に1グラムずつ摂取してください。

 

サプリメントの効果が出るためには2週間ほど時間がかかります。筋トレを始める、新しいプログラムを始める前に摂取を開始することが望ましいです。
ここまでHMBを紹介してきましたがいかがでしょうか?

 

返金制度もありますしまずは4か月ほど効果が出るまで続けて、その後自分のサプリメントとしてパートナーにするか決めるのが良いと思います。

 

 

こういったサプリメントは効果が出るまで時間がかかりますので。

それでは良いトレーニングを!

注意
サプリメントの使用に関してはご自身の体調、サプリメントとの相性を見ながら調節してください。

 

SNSでもご購読できます。

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