筋肉を大きくするにはタンパク質が必要ということは一般常識として認知されていると思う。また、トレーニング直後にプロテインを飲むというのもスポーツクラブに通っている人であれば知っている方も多いと思う。
ではプロテインというサプリメントは効果があるのか？
プロテインを愛用している私がそこに対して言えるのは；
「分からない。」
ということである。理論的には分かっているが、プロテインが直接的に効いているかどうかと言われれば「どうなんだろう？」という程度の認識である。
それで私の場合は一回のトレーニング後に飲む量は20gである。
一般的に「20g」と言われてもそれがどういう量なのか分からないと思う。普通の人は自分が摂取すべきタンパク質の量なんて知らない。
一つの目安としては「身長-100×g」が日常的にトレーニングをしている人が一日に摂取すべき量の目安となる。たとえば170cmの人であれば；
（170（cm）-100）×g＝70（g）
ということになる。さらにダイエット期間中や、よりハードなトレーニングをしている人はこの1.5倍と言われている。これを普段の食事から摂ろうとすると（ザックリ計算だが）鶏の胸肉で300gほど必要になる（※生の状態で可食部100gあたり24gのタンパク質）。
ダイエット中や筋力アップに注力している時期ならまだしも、普通の生活の中で摂取するにはいささかハードルが高い。なのでその補助的な位置づけでプロテインを飲むのである。また、運動直後がプロテイン摂取タイミングとして最適なのだが、私はトレーニング後にしか飲まない。人によっては就寝前（これも効果ある）に飲んでいるが、この辺は好みの問題。
それで「プロテインで痩せるのか？」と聞かれることがあるがこの認識は間違いです。飲み過ぎれば太ります。プロテインにもカロリーがあり、前述した20g程度で100ckal近い。ましてやこれを牛乳で飲んだら（一度あたり300ml目安）カロリーは跳ね上がる（※牛乳で飲む場合は低脂肪牛乳がお勧め）。むしろ飲み過ぎると肝臓に負担がかかるという話もある。
スポーツ選手やボディビルダーでも無い限りさほど大量に飲むものでもないと思う。なのであくまで「補助食品」として活用する程度。プロテインをたくさん飲んだところで痩せもしないし、筋肉モリモリにもならないってこと。やはり適度なトレーニングを、その運動量に合わせた量というのを見極めて使うのが賢い。運動しないで飲んでも太るだけだと思っていた方が良い。「プロテインダイエット」というのを良く聞くが、普段の食事を一食分プロテインに変更するだけだったり、「ダイエット専用のプロテイン」と言ったように筋力アップとは違う目的の商品も多く、この辺はきちんと説明書など読んで正しい理解を必要とする。
こちらは私が現在愛用している製品。値段もそこそこなのとなんせ「水」で飲めるのが長所。溶け具合もまずまずで（※昔のプロテインは全然溶けず、飲むのが苦痛だった）、愛用者は多いらしい。昔はウィダー派だったが水溶けの悪さに辟易した記憶がある。
スポーツクラブに行くときはシェーカーに入れて行く。トレーニング後は空腹による血糖値低下を感じることも多く、適度なカロリーと甘味があるので疲労回復に使う。私の場合、筋トレ後にプロテインを飲み、さらに水泳をするなどと行った感じで間食代わりに利用することがメイン。
やはり自分のトレーニングスタイルを確立し、効果的に使うというのが重要。闇雲に飲んでも意味はない。
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