์ด ์„ธ์…˜์— ๋Œ€ํ•œ ๊ธฐ๋ณธ ์„ค์ •์ด ์—…๋ฐ์ดํŠธ๋˜์—ˆ์Šต๋‹ˆ๋‹ค. ๊ณ ๊ฐ๋‹˜์˜ ๊ณ„์ • ์„ค์ •์„ ์˜๊ตฌ์ ์œผ๋กœ ๋ณ€๊ฒฝํ•˜๋ ค๋ฉด ๋‚ด ๊ณ„์ •์œผ๋กœ ์ด๋™ํ•˜์„ธ์š”.
์›ํ•˜๋Š” ์ˆ˜๋ น ๊ตญ๊ฐ€ ๋˜๋Š” ์‚ฌ์šฉ ์–ธ์–ด๋ฅผ ๋‚ด ๊ณ„์ •์—์„œ ์–ธ์ œ๋“ ์ง€ ์—…๋ฐ์ดํŠธํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.
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저항성 운동에 가장 좋은 식품과 보충제

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์ €ํ•ญ ํ›ˆ๋ จ๊ณผ ๊ด€๋ จํ•˜์—ฌ ์‹๋‹จ์ด๋‚˜ ๋ณด์ถฉ์ œ">๋ณด์ถฉ์ œ">๋ณด์ถฉ์ œ์— ๋Œ€ํ•œ ๋งŽ์€ ์˜คํ•ด๊ฐ€ ์žˆ์Šต๋‹ˆ๋‹ค. ํŠน์ • ์ข…๋ฅ˜์˜ ์‹ํ’ˆ์„ ์–ผ๋งˆ๋‚˜ ๋งŽ์ด ์„ญ์ทจํ•ด์•ผ ํ• ๊นŒ์š”? ๋‹จ๋ฐฑ์งˆ">๋‹จ๋ฐฑ์งˆ">๋‹จ๋ฐฑ์งˆ">๋‹จ๋ฐฑ์งˆ">๋‹จ๋ฐฑ์งˆ">๋‹จ๋ฐฑ์งˆ์€ ์–ธ์ œ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ด ๊ฐ€์žฅ ์ข‹์Šต๋‹ˆ๊นŒ? ํŠน์ • ๋ณด์ถฉ์ œ๋Š” ์–ธ์ œ ์„ญ์ทจํ•ด์•ผ ํ• ๊นŒ์š”? ์ด๋Ÿฌํ•œ ์งˆ๋ฌธ์€ ์‚ฌ๋žŒ๋“ค์ด ์ˆ˜๋…„์— ๊ฑธ์ณ ์—ฐ๊ตฌํ•  ๋งŒํผ ์ค‘์š”ํ•œ ์‚ฌํ•ญ์ž…๋‹ˆ๋‹ค. ๋ณธ ๋ธ”๋กœ๊ทธ์—์„œ๋Š” ๊ทผ๋ ฅ ํ›ˆ๋ จ์„ ์œ„ํ•œ ์‹๋‹จ๊ณผ ๋ณด์ถฉ์ œ์— ๋Œ€ํ•ด ๊ณตํ†ต์ ์œผ๋กœ ๋ฌป๋Š” ๋ช‡๋ช‡ ์งˆ๋ฌธ์— ๋Œ€ํ•œ ๊ธฐ๋ณธ์ ์ธ ์‚ฌํ•ญ ์ •๋„๋ฅผ ์ •๋ฆฌํ•ด ๋ณด๊ฒ ์Šต๋‹ˆ๋‹ค.

์˜์–‘์†Œ: ๊ธฐ์ดˆ

์ €ํ•ญ ์šด๋™์˜ ๊ฒฐ๊ณผ๋ฅผ ๊ฐ€์žฅ ๋†’์ด๋Š” ๋ฐ ํ•„์š”ํ•œ ์š”์†Œ๋กœ๋Š” ์šด๋™ ํ”„๋กœ๊ทธ๋žจ๊ณผ ์ผ๊ด€์„ฑ, ์˜์–‘ ์„ญ์ทจ์™€ ํšŒ๋ณต, ๋ณด์ถฉ์ œ ๋“ฑ๊ณผ ๊ฐ™์€ ์—ฌ๋Ÿฌ ๊ฐ€์ง€๊ฐ€ ์žˆ์Šต๋‹ˆ๋‹ค. ์ด ์ค‘ ์˜์–‘์†Œ์™€ ๋ณด์ถฉ์ œ์— ๋Œ€ํ•ด ๋งํ•˜์ž๋ฉด, ์˜์–‘์†Œ๋Š” ๊ธฐ์ดˆ์™€ ๊ฐ™๊ณ  ๋ณด์ถฉ์ œ๋Š”…๊ทธ์•ผ๋ง๋กœ ๋ณด์ถฉ์ ์ธ ์—ญํ• ์„ ๋‹ด๋‹นํ•ฉ๋‹ˆ๋‹ค. ์ผ€์ดํฌ๋กœ ๋งํ•˜์ž๋ฉด ๊ฒ‰๋ฉด์— ๋ฐ”๋ฅด๋Š” ํฌ๋ฆผ๊ณผ๋„ ๊ฐ™์€ ๊ฒƒ์ด์ฃ .

๊ฑฐ๋Œ€ ์˜์–‘์†Œ(์˜์–‘์†Œ ๊ทธ๋ฃน)๋Š” ํฌ๊ฒŒ ์„ธ ๊ฐ€์ง€, ํƒ„์ˆ˜ํ™”๋ฌผ">ํƒ„์ˆ˜ํ™”๋ฌผ">ํƒ„์ˆ˜ํ™”๋ฌผ๊ณผ ๋‹จ๋ฐฑ์งˆ ๊ทธ๋ฆฌ๊ณ  ์ง€๋ฐฉ์œผ๋กœ ๋‚˜๋ˆ„์–ด์ง‘๋‹ˆ๋‹ค. ๋ณธ ๋ธ”๋กœ๊ทธ์—์„œ๋Š” ์ฃผ๋กœ ํƒ„์ˆ˜ํ™”๋ฌผ๊ณผ ๋‹จ๋ฐฑ์งˆ์— ๋Œ€ํ•ด์„œ๋งŒ ์ด์•ผ๊ธฐํ•˜๋„๋ก ํ•˜๊ฒ ์Šต๋‹ˆ๋‹ค. ์ง€๋ฐฉ์€ ํ•„์ˆ˜ ์ง€๋ฐฉ์‚ฐ์ด๋ผ๊ณ  ํ•ด๋„ (๊ทธ ์–‘์ด ๊ทน๋„๋กœ ๋‚ฎ์ง€ ์•Š๋‹ค๋Š” ๊ฐ€์ •ํ•˜์—) ์šด๋™๋ ฅ์— ํฐ ์—ญํ• ์„ ๋‹ด๋‹นํ•˜์ง€ ์•Š๊ธฐ ๋•Œ๋ฌธ์ž…๋‹ˆ๋‹ค. ๊ฐ€์žฅ ์ค‘์š”ํ•œ ๊ฒƒ์€ ๋ฐ˜๋“œ์‹œ ์‹ํ’ˆ์„ ํ†ตํ•ด ์˜์–‘์†Œ์˜ ๋Œ€๋ถ€๋ถ„์„ ์„ญ์ทจํ•ด์•ผ ํ•œ๋‹ค๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค.

ํƒ„์ˆ˜ํ™”๋ฌผ

ํƒ„์ˆ˜ํ™”๋ฌผ์€ ์ฃผ๋กœ ์ธ์ฒด์˜ ์—ฐ๋ฃŒ์›์œผ๋กœ์„œ ๊ธฐ๋Šฅํ•˜๋ฉฐ ๊ธ€๋ฆฌ์ฝ”๊ฒ์˜ ํ˜•ํƒœ๋กœ ๊ฐ„๊ณผ ๊ทผ์œก์— ์ €์žฅ๋ฉ๋‹ˆ๋‹ค. ํƒ„์ˆ˜ํ™”๋ฌผ ์‹ํ’ˆ์˜ ์˜ˆ๋กœ๋Š” ๊ณผ์ผ๊ณผ ๊ฐ์ž, ๊ทธ๋ฆฌ๊ณ  ํŒŒ์Šคํƒ€๊ฐ€ ์žˆ์Šต๋‹ˆ๋‹ค. ๊ณ ๊ฐ•๋„์˜ ๋ฐ˜๋ณต ์šด๋™์„ ์—ฌ๋Ÿฌ ๋ฒˆ ์‹ค์‹œํ•˜๋ฉด, ๊ทผ์œก์˜ ๊ธ€๋ฆฌ์ฝ”๊ฒ ์ €์žฅ๋Ÿ‰์ด ๊ณ ๊ฐˆ๋  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋˜ํ•œ ์ง€๊ตฌ๋ ฅ ์šด๋™์— ๋Œ€ํ•œ ์ง‘์ค‘์ ์ธ ์—ฐ๊ตฌ๋ฅผ ํ†ตํ•˜์—ฌ ํƒ„์ˆ˜ํ™”๋ฌผ ์„ญ์ทจ๋ฅผ ๋†’์ด๋ฉด ํƒ„์ˆ˜ํ™”๋ฌผ ์ €์žฅ ๋ณด์ถฉ๋ ฅ๋„ ํ•จ๊ป˜ ์ฆ๊ฐ€ํ•œ๋‹ค๋Š” ์‚ฌ์‹ค๋„ ์ž˜ ์•Œ๋ ค์ ธ ์žˆ์Šต๋‹ˆ๋‹ค. ํ•˜์ง€๋งŒ ๊ณ ํƒ„์ˆ˜ํ™”๋ฌผ ์„ญ์ทจ์˜ ์ด๋ก ์  ์žฅ์ ์—๋„ ๋ถˆ๊ตฌํ•˜๊ณ , ๊ณผํ•™์  ์—ฐ๊ตฌ ๋ฌธํ—Œ์„ ๊ฒ€ํ† ํ•ด ๋ณด๋ฉด, ์ €ํ•ญ ํ›ˆ๋ จ๋งŒ์„ ์œ„ํ•œ ๊ณ  ํƒ„์ˆ˜ํ™”๋ฌผ ์„ญ์ทจ (3g/kg-7g/kg)๊ฐ€ ํฐ ์˜ํ–ฅ์„ ๋ฐœํœ˜ํ•œ๋‹ค๋Š” ์‚ฌ์‹ค์— ๋Œ€ํ•œ ๊ฐ•๋ ฅํ•œ ์ฆ๊ฑฐ๋Š” ์ฐพ๊ธฐ๊ฐ€ ์–ด๋ ต์Šต๋‹ˆ๋‹ค. ์‹ค์ œ, ํƒ„์ˆ˜ํ™”๋ฌผ ์„ญ์ทจ๋Š” ๊ฐœ์ธ์— ๋”ฐ๋ผ ๊ทธ ํšจ๊ณผ๊ฐ€ ๋‹ค๋ฅผ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ์˜ˆ๋ฅผ ๋“ค์–ด, ์ง€๊ตฌ๋ ฅ ์šด๋™๊ณผ ๊ทผ๋ ฅ ์šด๋™์„ ๋ชจ๋‘ ๋ณ‘ํ–‰ํ•˜๋Š” ์‚ฌ๋žŒ์˜ ๊ฒฝ์šฐ, ๊ณ ํƒ„์ˆ˜ํ™”๋ฌผ์— ์˜ํ•œ ์ง€๊ตฌ๋ ฅ๊ณผ ๊ทผ๋ ฅ์ด ์ƒ์Šนํ•˜๋Š” ๊ฒƒ์ด ์‚ฌ์‹ค์ž…๋‹ˆ๋‹ค.

๋‹จ๋ฐฑ์งˆ

๋‹จ๋ฐฑ์งˆ์€ ์•„๋ฏธ๋…ธ์‚ฐ์œผ๋กœ ๊ตฌ์„ฑ๋˜์–ด ์žˆ์œผ๋ฉฐ, ์‹ ์ฒด์˜ ๊ฑฐ์˜ ๋ชจ๋“  ๋ถ€๋ถ„(ํ”ผ๋ถ€, ๊ทผ์œก, ๋ผˆ ๋“ฑ)์„ ๊ตฌ์„ฑํ•˜๋Š” “๊ตฌ์„ฑ ์š”์†Œ”์ž…๋‹ˆ๋‹ค. ํƒ„์ˆ˜ํ™”๋ฌผ์ด๋‚˜ ์ง€๋ฐฉ๊ณผ๋Š” ๋‹ฌ๋ฆฌ ํƒ„์ˆ˜ํ™”๋ฌผ์€ ๋ฐ”๋กœ ์ด์šฉํ•  ์ˆ˜ ์žˆ๋„๋ก ์‹ ์ฒด์— “์ €์žฅ”๋˜์ง€ ์•Š์Šต๋‹ˆ๋‹ค. ๋‹จ๋ฐฑ์งˆ์˜ ์šฐ์ˆ˜ํ•œ ๊ณต๊ธ‰์›์ธ ์‹ํ’ˆ์˜ ์˜ˆ๋Š” ๊ณ ๊ธฐ์™€ ์šฐ์œ , ์š”๊ฑฐํŠธ์™€ ๋‹ฌ๊ฑ€์ด๋ฉฐ ๋ณด๋‹ค ๋„“๊ฒŒ ๋ณด๋ฉด ๋ Œํ‹ธ๊ณผ ์ฝฉ๋ฅ˜๋„ ๋‹จ๋ฐฑ์งˆ ์‹ํ’ˆ์ž…๋‹ˆ๋‹ค. ๋‹คํ–‰ํžˆ๋„ ํƒ„์ˆ˜ํ™”๋ฌผ ์—ฐ๊ตฌ์™€๋Š” ๋‹ฌ๋ฆฌ ๋‹จ๋ฐฑ์งˆ ์„ญ์ทจ ๊ถŒ์žฅ ์‚ฌํ•ญ์— ๋Œ€ํ•œ ์—ฐ๊ตฌ ๊ฒฐ๊ณผ์—๋Š” ์ผ๊ด€์„ฑ์ด ์žˆ์Šต๋‹ˆ๋‹ค. ์ฒด์ค‘ 1 kg ๋‹น ํ•˜๋ฃจ 2 g์— ํ•ด๋‹นํ•˜๋Š” ๋‹จ๋ฐฑ์งˆ์„ ์„ญ์ทจํ•˜๋ฉด ๊ฑฐ์˜ ๋ชจ๋“  ์‚ฌ๋žŒ์—๊ฒŒ ํ•„์š”ํ•œ ์ค‘์š” ์˜์–‘์†Œ์ธ ๋‹จ๋ฐฑ์งˆ์˜ ์–‘์ด ์ตœ์ ์œผ๋กœ ๊ณต๊ธ‰๋ฉ๋‹ˆ๋‹ค. ์ „ํ†ต์ ์œผ๋กœ ๋‹จ๋ฐฑ์งˆ์€ ๋ฐ˜๋“œ์‹œ ์šด๋™ ํ›„์— ์„ญ์ทจํ•ด์•ผ ํ•œ๋‹ค๊ณ  ์ฃผ์žฅํ•ด ์™”์ง€๋งŒ, ์‚ฌ์‹ค ๋‹จ๋ฐฑ์งˆ์€ ์šด๋™ ์ „์ด๋‚˜ ์šด๋™ ํ›„, ์–ธ์ œ๋“ ์ง€ ์„ญ์ทจํ•ด๋„ ํฐ ์ฐจ์ด๊ฐ€ ์—†์Šต๋‹ˆ๋‹ค —์ค‘์š”ํ•œ ๊ฒƒ์€ ํ•˜๋ฃจ์— ํ•„์š”ํ•œ ๋‹จ๋ฐฑ์งˆ์˜ ์–‘์„ ์ถฉ๋ถ„ํžˆ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค.

๋ณด์ถฉ์ œ

์ฒด์œก๊ด€์—์„œ ์‹ค์‹œํ•˜๋Š” ํ›ˆ๋ จ์˜ ์šด๋™ ๋Šฅ๋ ฅ์„ ํ–ฅ์ƒํ•˜๊ณ , ์‹ ์ฒด ์กฐ์„ฑ์„ ๊ฐœ์„ ํ•˜๊ธฐ ์œ„ํ•˜์—ฌ ๋ณด์ถฉ์ œ ์„ญ์ทจ๋ฅผ ์—ผ๋‘์— ๋‘๊ณ  ์žˆ๋Š” ๋ถ„์ด๋ผ๋ฉด ํ˜„์‹ค์ ์œผ๋กœ ์ƒ๊ฐํ•˜๋Š” ๊ฒƒ์ด ์ค‘์š”ํ•˜๋‹ค๋Š” ์ ์„ ์—ผ๋‘์— ๋‘์…”์•ผ ํ•ฉ๋‹ˆ๋‹ค. ์šด๋™ ๋Šฅ๋ ฅ ํ–ฅ์ƒ๊ณผ ์‹ ์ฒด ์กฐ์„ฑ์˜ ๊ฐœ์„ ์€ ์ผ๊ด€์„ฑ ์žˆ๋Š” ํ›ˆ๋ จ๊ณผ ์ถฉ๋ถ„ํ•œ ์–‘์˜ ๋‹จ๋ฐฑ์งˆ์ด ๋“ค์–ด ์žˆ๋Š” ์ž˜ ๊ท ํ˜• ์žกํžŒ ์‹๋‹จ์„ ํ†ตํ•ด์„œ ์„ฑ์ทจํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋ณด์ถฉ์ œ๋ฅผ ์„ญ์ทจํ•ด๋„ ํ•˜๋ฃป๋ฐค์— ๊ทผ์œก์ด ์„ฑ์žฅํ•ด์„œ ๊ฐ‘์ž๊ธฐ ํ—ํฌ๊ฐ€ ๋˜์ง€ ์•Š์Šต๋‹ˆ๋‹ค. ๋ฌผ๋ก  ์ฒด์œก๊ด€์—์„œ ์‹œ๊ฐ„๊ณผ ๋…ธ๋ ฅ์„ ํˆฌ์žํ•˜์ง€ ์•Š๊ณ  ๋ณด์ถฉ์ œ๋งŒ์œผ๋กœ ๊ฐ‘์ž๊ธฐ ๊ทผ์œก์ด ์„ฑ์žฅํ•˜๋Š” ๊ฒƒ์€ ๋”๋”์šฑ ์•„๋‹™๋‹ˆ๋‹ค.

๋‹จ๋ฐฑ์งˆ

๋‹จ๋ฐฑ์งˆ ๋ณด์ถฉ์ œ๋Š” ๋‹ค๋ฅธ ์‹ํ’ˆ๊ณผ ์„ž์–ด ๋จน๋Š” ํŒŒ์šฐ๋” ํ˜•ํƒœ๋‚˜ ํ”„๋กœํ‹ด ๋ฐ” ํ˜•ํƒœ์˜ ์‹ํ’ˆ์ด ์‹œ์ค‘์— ํŒ๋งค๋˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค. ๋Œ€๋‘๋‚˜ ์™„๋‘์ฝฉ์ฒ˜๋Ÿผ ๋‹ค๋ฅธ ์›๋ฃŒ๋ฅผ ์‚ฌ์šฉํ•œ ๋‹จ๋ฐฑ์งˆ ํŒŒ์šฐ๋”๋„ ์žˆ์ง€๋งŒ, ์‹œ์ค‘์—์„œ ํŒ๋งค๋˜๋Š” ๊ฐ€์žฅ ๋ณดํŽธ์ ์ธ ํ˜•ํƒœ์˜ ๋‹จ๋ฐฑ์งˆ ํŒŒ์šฐ๋”๋Š” (์šฐ์œ  ๊ธฐ๋ฐ˜์˜) ์œ ์ฒญ ๋‹จ๋ฐฑ์งˆ ํŒŒ์šฐ๋”์ž…๋‹ˆ๋‹ค. ๋‹จ๋ฐฑ์งˆ ํŒŒ์šฐ๋”๋ฅผ ์„ ํƒํ•  ๋•Œ๋Š” 1ํšŒ ์ œ๊ณต๋Ÿ‰ ๋‹น ์ตœ์†Œ 2 g์˜ ๋ฅ˜์‹ (Leucine) ์•„๋ฏธ๋…ธ์‚ฐ์ด ํ•จ์œ ๋œ ์ œํ’ˆ์„ ๊ณ ๋ฅด๋Š” ๊ฒƒ์ด ์ด์ƒ์ ์ž…๋‹ˆ๋‹ค. ์นด์„ธ์ธ(Casein)์€ ๋น„๊ต์  ์ฒœ์ฒœํžˆ ํก์ˆ˜๋˜๋Š” ํ˜•ํƒœ์˜ ๋‹จ๋ฐฑ์งˆ ํŒŒ์šฐ๋”์ด๋ฏ€๋กœ ์ฃผ๋กœ ์ทจ์นจ ์ „์— ์„ญ์ทจํ•˜๋„๋ก ๊ถŒ์žฅํ•˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค. ๊ทธ๋Ÿฌ๋‚˜ ์ตœ๊ทผ ์—ฐ๊ตฌ์— ๋”ฐ๋ฅด๋ฉด ์•„์นจ์ด๋‚˜ ์ €๋…, ์–ธ์ œ ์„ญ์ทจํ•ด๋„ ๊ทธ ํšจ๊ณผ์—๋Š” ํฐ ์ฐจ์ด๊ฐ€ ์—†๋‹ค๊ณ  ํ•ฉ๋‹ˆ๋‹ค.

ํฌ๋ ˆ์•„ํ‹ด

ํฌ๋ ˆ์•„ํ‹ด์€ ๋ณดํ†ต ํฌ๋ ˆ์•„ํ‹ด ๋ชจ๋…ธํ•˜์ด๋“œ๋ ˆ์ดํŠธ(Creatine monohydrate) ํ˜•ํƒœ์˜ ๋ณด์ถฉ์ œ๊ฐ€ ์ผ๋ฐ˜์ ์ž…๋‹ˆ๋‹ค. ํฌ๋ ˆ์•„ํ‹ด์€ ์šด๋™ ์ค‘ ๊ทผ์œก ์„ธํฌ ๋‚ด ์—๋„ˆ์ง€ ๋ณด์ถฉ์— ๋„์›€์ด ๋ฉ๋‹ˆ๋‹ค. ํฌ๋ ˆ์•„ํ‹ด ๋ชจ๋…ธํ•˜์ด๋“œ๋ ˆ์ดํŠธ๋Š” ํ™œ๋ฐœํ•œ ๊ณผํ•™์  ์—ฐ๊ตฌ๋ฅผ ํ†ตํ•ด ๊ทผ์œก ๊ฐ•๋„์™€ ์‹ ์ฒด ์กฐ์„ฑ์„ ์ฆ์ง„ํ•˜๋Š” ์•ˆ์ „ํ•œ ๋ฌผ์งˆ์ด๋ผ๋Š” ์‚ฌ์‹ค์ด ์ž˜ ์•Œ๋ ค์ ธ ์žˆ์Šต๋‹ˆ๋‹ค. ์ผ๋ฐ˜์ ์ธ ํฌ๋ ˆ์•„ํ‹ด ๋ณต์šฉ๋Ÿ‰์€ (๋งค์ผ) ํ•˜๋ฃจ 5 g์„ ์„ญ์ทจํ•˜๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค. ํฌ๋ ˆ์•„ํ‹ด ๋ณต์šฉ ํšจ๊ณผ๊ฐ€ ๋‚˜ํƒ€๋‚˜๋Š” ๋ฐ๋Š” ์•ฝ 1 ๊ฐœ์›”์ด ํ•„์š”ํ•ฉ๋‹ˆ๋‹ค. ๋”์šฑ ๋น ๋ฅธ ๋ณต์šฉ ํšจ๊ณผ๋ฅผ ๋ณด๊ธฐ ์›ํ•˜์‹œ๋ฉด ์ฒด์ค‘ 1 kg ๋‹น 0.3 g์— ํ•ด๋‹นํ•˜๋Š” “๋งŽ์€ ์–‘”์˜ ํฌ๋ ˆ์•„ํ‹ด์„ 5-7์ผ๊ฐ„ ๋ณต์šฉํ•˜์‹ค ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ํฌ๋ ˆ์•„ํ‹ด ๊ด€๋ จ ๋” ์ž์„ธํ•œ ์‚ฌํ•ญ์€ ์—์„œ ํ™•์ธํ•˜์‹ค ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค.

์นดํŽ˜์ธ

์นดํŽ˜์ธ์€ ์ปคํ”ผ์™€ ์ฐจ ๊ทธ๋ฆฌ๊ณ  ์ดˆ์ฝœ๋ฆฟ์— ์ฒœ์—ฐ์œผ๋กœ ํ•จ์œ ๋˜์–ด ์žˆ๋Š” ๊ฐ•๋ ฅํ•œ ๊ฐ์„ฑ ๋ฌผ์งˆ์ž…๋‹ˆ๋‹ค. ์นดํŽ˜์ธ์— (์ตœ๋Œ€ ๋ฒค์น˜ ํ”„๋ ˆ์Šค 1ํšŒ ์‹ค์‹œ์— ํ•„์š”ํ•œ ํž˜์„ ์ƒ์„ฑํ•˜๋Š”) ๊ฐ•๋„์™€ (์ˆ˜์ง ์ ํ”„์™€ ๊ฐ™์€ ์šด๋™์— ํ•„์š”ํ•œ ํž˜์„ ๋น ๋ฅด๊ฒŒ ์ƒ์„ฑํ•˜๋Š”) ํŒŒ์›Œ๋ฅผ ๋น ๋ฅด๊ฒŒ ์ฆ๊ฐ€์‹œํ‚ค๋Š” ๋Šฅ๋ ฅ์ด ์žˆ๋‹ค๋Š” ์‚ฌ์‹ค์€ ์ด๋ฏธ ์ž…์ฆ๋˜์–ด ์žˆ์Šต๋‹ˆ๋‹ค. ์นดํŽ˜์ธ ํšจ๊ณผ๋Š” ํ•˜์ฒด ์šด๋™๋ณด๋‹ค๋Š” ์ฃผ๋กœ ์ƒ์ฒด ์šด๋™์— ์ผ๊ด€์„ฑ ์žˆ๊ฒŒ ๋‚˜ํƒ€๋‚ฉ๋‹ˆ๋‹ค.8 ์นดํŽ˜์ธ ์—ฐ๊ตฌ์— ์‚ฌ์šฉ๋œ ์นดํŽ˜์ธ ์šฉ๋Ÿ‰์€ 1g/kg ๋ฏธ๋งŒ์—์„œ 7g/kg๊นŒ์ง€์˜ ๋‹ค์–‘ํ•œ ์šฉ๋Ÿ‰์œผ๋กœ์„œ ์šด๋™ ์‹ค์‹œ 45-60 ๋ถ„ ์ „์— ๋ณต์šฉํ•˜์—ฌ ๊ฒ€์‚ฌํ•œ ๊ฒƒ์ž…๋‹ˆ๋‹ค. ์นดํŽ˜์ธ์„ ๊ทœ์น™์ ์œผ๋กœ ์„ญ์ทจํ•˜์ง€ ์•Š๋Š” ๋ถ„์€ 100mg (๋ณดํ†ต ์ปคํ”ผ ํ•œ ์ž” ๋ถ„๋Ÿ‰)์œผ๋กœ ์‹œ์ž‘ํ•˜์—ฌ ๋Š˜๋ ค๋‚˜๊ฐ€๋Š” ๊ฒƒ์ด ์ข‹์Šต๋‹ˆ๋‹ค. ๋Œ€๋ถ€๋ถ„์˜ ์—ฐ๊ตฌ์—์„œ ์นดํŽ˜์ธ์„ ์ฒด์ค‘ 1 kg ๋‹น 3 mg์„ ์ดˆ๊ณผํ•˜์—ฌ ์„ญ์ทจํ–ˆ์„ ๋•Œ ์šด๋™ ๋Šฅ๋ ฅ ํ–ฅ์ƒ ํšจ๊ณผ๊ฐ€ ๋‚˜ํƒ€๋‚ฌ๋‹ค๋Š” ์ ์„ ๋ช…์‹ฌํ•˜์‹ญ์‹œ์˜ค. ์นดํŽ˜์ธ์€ ๊ฐ์„ฑ ๋ฌผ์งˆ์ด๋ฏ€๋กœ ๋Œ€๋ถ€๋ถ„์˜ ์‚ฌ๋žŒ๋“ค์€ ์ž ์ด ์•ˆ ์˜ฌ ๊ฒฝ์šฐ๋ฅผ ๋Œ€๋น„ํ•˜์—ฌ ๋Šฆ์€ ์˜คํ›„๋‚˜ ์ €๋…์—๋Š” ์นดํŽ˜์ธ ์„ญ์ทจ๋ฅผ ํ”ผํ•˜๋Š” ๊ฒฝํ–ฅ์ด ์žˆ์Šต๋‹ˆ๋‹ค. ์นดํŽ˜์ธ ํŒŒ์šฐ๋”๋Š” ์ œํ’ˆ์— ๋”ฐ๋ผ ๋†๋„๊ฐ€ ๋งค์šฐ ๋†’์€๋ฐ, ๊ณ ์šฉ๋Ÿ‰์˜ ์นดํŽ˜์ธ์€ ๋…์„ฑ์„ ์œ ๋ฐœํ•˜๊ณ  ์‚ฌ๋ง๊นŒ์ง€๋„ ์ดˆ๋ž˜ํ•  ์ˆ˜ ์žˆ์œผ๋ฏ€๋กœ ์นดํŽ˜์ธ ํŒŒ์šฐ๋”๋ฅผ ์‚ฌ์šฉํ•˜์‹ค ๊ฒฝ์šฐ์—๋Š” ๋ฐ˜๋“œ์‹œ ์ด์— ์ฃผ์˜ํ•ด์•ผ ํ•ฉ๋‹ˆ๋‹ค.

๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ

๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ(Beta-alanine, BA)์€ ์‹๋‹จ์„ ํ†ตํ•ด์„œ ์„ญ์ทจํ•  ํ•„์š”๊ฐ€ ์—†๋Š” ์•„๋ฏธ๋…ธ์‚ฐ์ž…๋‹ˆ๋‹ค. ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ์€ ๊ทผ์œก ๋‚ด ์นด๋ฅด๋…ธ์‹ (Carnosine) ์ด๋ผ๋Š” ๋ฌผ์งˆ์˜ ๋†๋„๋ฅผ ๋†’์—ฌ ๊ฒฉ๋ ฌํ•œ ์šด๋™ ์‹œ ๋ฐœ์ƒํ•˜๋Š” ๊ทผ์œก ์‚ฐ์„ฑํ™”๋ฅผ ์™„์ถฉํ•˜๋Š” ์ž‘์šฉ์„ ํ•ฉ๋‹ˆ๋‹ค. ํ•˜๋ฃจ4-6g ์ •๋„์˜ ์šฉ๋Ÿ‰์„ ์„ญ์ทจํ•˜๋ฉด ์•ฝ 1-4 ๋ถ„ ๊ฐ„ ์ง€์†๋˜๋Š” ์šด๋™์˜ ์šด๋™ ๋Šฅ๋ ฅ์ด ์•ฝ๊ฐ„ ๊ฐœ์„ ๋ฉ๋‹ˆ๋‹ค. ๋ณดํ†ต 1 ๋ถ„ ์ดํ•˜์˜ ์ €ํ•ญ ์šด๋™์„ ํ•˜๋Š” ๋ถ„์˜ ๊ฒฝ์šฐ์—๋Š” ํฐ ํšจ๊ณผ๊ฐ€ ์—†์„ ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๊ทธ๋Ÿฌ๋‚˜ ์šด๋™ ์„ธํŠธ๋ฅผ ๋” ๋Š˜๋ฆฌ๊ณ , ๋ฐฑ ํˆฌ ๋ฐฑ (back-to-back) ์šด๋™ ์„ธํŠธ๋ฅผ ์‹œํ–‰ํ•˜๋ฉด ๊ทธ ํšจ๊ณผ๋ฅผ ๊ฒฝํ—˜ํ•  ์ˆ˜ ์žˆ์Šต๋‹ˆ๋‹ค. ๋ฒ ํƒ€ ์•Œ๋ผ๋‹Œ ๋ณต์šฉ ์‹œ ๊ฐ€์žฅ ํ”ํ•œ ๋ถ€์ž‘์šฉ์€ ์ž… ์ฃผ๋ณ€์ด ๋”ฐ๋”๊ฑฐ๋ฆฌ๋Š” ๋Š๋‚Œ์ด ๋“œ๋Š” ๊ฒƒ์ž…๋‹ˆ๋‹ค. ๋ณต์šฉ๋Ÿ‰์„ ์ค„์—ฌ์„œ (0.8-1g/์šฉ๋Ÿ‰) ์ด๋ฅผ ํ•˜๋ฃจ ์ข…์ผ ๋‚˜๋ˆ„์–ด ๋ณต์šฉํ•˜๋ฉด ์ด๋Ÿฌํ•œ ์ฆ์ƒ์€ ์™„ํ™”๋ฉ๋‹ˆ๋‹ค.

์‹œํŠธ๋ฃฐ๋ฆฐ ๋ง๋ ˆ์ดํŠธ

์‹œํŠธ๋ฃฐ๋ฆฐ ๋ง๋ ˆ์ดํŠธ(Citrulline Malate, CM)๋Š” ๋น„ ํ•„์ˆ˜ ์•„๋ฏธ๋…ธ์‚ฐ์ธ L-์‹œํŠธ๋ฃฐ๋ฆฐ๊ณผ (๋ง์‚ฐ์—์„œ ์œ ๋ž˜ํ•œ) ๋ง๋ ˆ์ดํŠธ๋ฅผ ๊ฒฐํ•ฉํ•œ ๋ฌผ์งˆ์ž…๋‹ˆ๋‹ค. ์‹œํŠธ๋ฃฐ๋ฆฐ ๋ง๋ ˆ์ดํŠธ๋Š” ๋‹ค๋ฅธ ๋ณด์ถฉ์ œ์— ๋น„ํ•ด ์—ฐ๊ตฌ๊ฐ€ ๋งŽ์ด ์ด๋ฃจ์–ด์ง„ ๋ฌผ์งˆ์€ ์•„๋‹ˆ์ง€๋งŒ, ๋ฆฌํ”„ํŒ… ์‹ค์‹œ ์•ฝ 1 ์‹œ๊ฐ„ ์ „์— 8 g์˜ ์‹œํŠธ๋ฃฐ๋ฆฐ ๋ง๋ ˆ์ดํŠธ๋ฅผ ๋ณด์ถฉํ•  ๊ฒฝ์šฐ, ์ž์ฃผ ์‹คํŒจํ•˜๋Š” ์—ฌ๋Ÿฌ ์„ธํŠธ์˜ ๊ณ  ๊ฐ•๋„ ํ›ˆ๋ จ์˜ ์šด๋™ ๋Šฅ๋ ฅ์ด ๊ฒฝ๋ฏธํ•˜๊ฒŒ ํ–ฅ์ƒ๋œ๋‹ค๋Š” ์—ฐ๊ตฌ ๊ฒฐ๊ณผ๊ฐ€ ๋ฐœํ‘œ๋˜๊ธฐ ์‹œ์ž‘ํ•˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค.

์ผ๊ด€์„ฑ ์žˆ๋Š” ํ›ˆ๋ จ๊ณผ ์ ์ ˆํ•œ ์˜์–‘ ์„ญ์ทจ, ๊ทธ๋ฆฌ๊ณ  ๋ณด์ถฉ์ œ์˜ ํ™œ์šฉ์€ ์šด๋™์˜ ํšจ๊ณผ๋ฅผ ํ–ฅ์ƒ์‹œํ‚ค๋Š” ๋ฐ ํฐ ํšจ๊ณผ๊ฐ€ ์žˆ์Œ์€ ์ž๋ช…ํ•œ ์‚ฌ์‹ค์ž…๋‹ˆ๋‹ค. ์ด์ œ ์‹ค์ฒœํ•˜๋Š” ์ผ๋งŒ ๋‚จ์•˜์Šต๋‹ˆ๋‹ค!

์ฐธ๊ณ ๋ฌธํ—Œ:

  1. Robergs RA, Pearson DR, Costill DL, et al. Muscle glycogenolysis during differing intensities of weight-resistance exercise. Journal of Applied Physiology. 1991;70(4):1700-6.
  2. Escobar KA, Vandusseldorp TA, Kerksick CM. Carbohydrate intake and resistance-based exercise: Are current recommendations reflective of actual need? British Journal of Nutrition. 2016;116(12):2053-2065.
  3. Jäger R, Kerksick CM, Campbell BI, et al. International society of sports nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition. 2017;14(1):1-25.
  4. Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017;5:e2825.
  5. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition. 2013;10(1):5.
  6. Antonio J, Ellerbroek A, Peacock C, Silver T. Casein protein supplementation in trained men and women: Morning versus evening. International journal of exercise science. 2017;10(3):479-486.
  7. Kreider RB, Kalman DS, Antonio J, et al. International society of sports nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14(1):1-18.
  8. Grgic J, Trexler ET, Lazinica B, Pedisic Z. Effects of caffeine intake on muscle strength and power: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition. 2018;15(1):1-10.
  9. Saunders B, Elliott-Sale K, Artioli GG, et al. Β-alanine supplementation to improve exercise capacity and performance: A systematic review and meta-analysis. British Journal of Sports Medicine. 2017;51(8):658-669.
  10. Wax B, Kavazis AN, Luckett W. Effects of supplemental citrulline-malate ingestion on blood lactate, cardiovascular dynamics, and resistance exercise performance in trained males. Journal of dietary supplements. 2016;13(3):269-282. http://www.ncbi.nlm.nih.gov/pubmed/25674699. doi: 10.3109/19390211.2015.1008615.
  11. Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of strength and conditioning research / National Strength & Conditioning Association. 2010;24(5):1215-22.

๋ฉด์ฑ…์‚ฌํ•ญ:์›ฐ๋‹ˆ์Šค ํ—ˆ๋ธŒ์˜ ์ทจ์ง€๋Š” ์˜ํ•™์ ์ธ ์ง„๋‹จ์ด๋‚˜ ์น˜๋ฃŒ๋ฅผ ์ œ๊ณตํ•˜๋Š” ๊ฒƒ์ด ์•„๋‹™๋‹ˆ๋‹ค. ์ž์„ธํžˆ ์•Œ์•„๋ณด๊ธฐ