「なんだか眠たい」、「良く寝れなかった」、「寝不足気味」。
誰かと一緒にいても良く聞く言葉だし、自分自身もそのように感じている人は少なくないかと思います。
厚生労働省の発表によると、日本人の約3割が睡眠時間は6時間未満となっており、睡眠不足で悩む人は多いと言えます。
「仕事やプライベートが忙しくて睡眠時間が取れない」というひともいるかと思います。
睡眠は量も大事ですが、質も同じくらい重要です。
なかなか眠る時間が取れない方にとっては、睡眠の質を上げて、充分な休息を取ることが重要になってきます。
この記事では、睡眠の質を高め、健康的な日常を送り、日々のパフォーマンスを高めるお手伝いが出来るかと思います。
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睡眠の質は寝る前にプロテインを飲むことで上げることができる。
寝る前にプロテインを飲むことで睡眠の質を高める効果があることが、最近になって少しづつ浸透し始めているように思います。
今回は、寝る前にプロテインを飲むと睡眠の質を高めると言われているメカニズムや、どのタイミングで飲めばいいかをお伝えしていきます。
寝る前のプロテインが睡眠の質を上げるメカニズム
プロテインに含まれるトリプトファンは、睡眠を促すホルモンであるメラトニンの生成に関わっています。
また、セロトニンという神経伝達物質の一種を作り出すために必要なアミノ酸でもあります。
セロトニンは、こころや感情を落ち着ける作用があります。
メラトニンは入眠を促す作用があります。
このように、トリプトファンは睡眠のリズムを作るセロトニンやメラトニンの合成に必須なアミノ酸です。
アスリートの場合、精神的・肉体的疲労の回復が特に重要です。
そのため、プロテインを飲んでトリプトファンを摂取→メラトニン・セロトニンの生成を体内で行うことで、
睡眠の質を高めることができる。
これが、寝る前にプロテインを飲むと睡眠の質を上げることができるメカニズムです。
体内のトリプトファンが不足すると？
トリプトファンは、体内でセロトニンという物質を作るために必要なアミノ酸の一つです。
セロトニンは、脳内で神経伝達物質として働き、気分を安定させたり、睡眠を誘発する役割があります。
トリプトファンが不足すると、セロトニンの生成量が減少し、睡眠の質が低下する可能性があります。
また、トリプトファンはメラトニンの原料にもなります。メラトニンは、睡眠の質を高める効果があるとされています。
以上から、トリプトファンが不足すると、睡眠の途中で起きてしまったり、
深い眠り（ノンレム睡眠）が取れなくなったりする可能性があるとされています。
トリプトファン(プロテイン)を多く含む食べ物
トリプトファンは、必須アミノ酸の一種であり、人体で合成することができません。
そのため、食品やサプリメントから補給する必要があります。
トリプトファンは、豆腐・納豆・味噌・しょうゆなどの大豆製品、チーズ・牛乳・ヨーグルトなどの乳製品、
米などの穀類、ごま・ピーナッツ・卵・バナナなどに多く含まれています。
こう見ると、良く「たんぱく質が多く含まれている」と言われている食べ物が並びますね。
それを、スーパーに売っているような食品からではなく、「プロテインそのものから摂取して睡眠の質を上げよう」ということです。
寝る前のプロテイン。具体的にどのくらいの時間に飲めば睡眠の質を上げられるの？
プロテインを摂取するタイミングは、寝る30分〜1時間前が良いとされています。
プロテインに含まれるトリプトファンからメラトニンが分泌されるまでにも時間がかかります。
また、消化器官への負担も考慮すると、寝る30分〜1時間前にプロテインを飲むのが良いでしょう。
寝る前にプロテインを飲むと太るのでは…？
プロテインに限らずですが、「寝る前に何かを食べると太る」と言われていますよね。
結論から言うと、プロテインを寝る前に飲むことが原因で太ることはありません。
気を付けなければいけないのは、摂取したエネルギーが多すぎると、それが脂肪として蓄積されてしまうことです。
体にエネルギーが蓄積されて太るのかは、摂取エネルギーと消費エネルギーのバランスで決まります。
そのため、1日の合計の摂取カロリーが多すぎなければ、寝る前にプロテインを飲んでも太るわけではありません。
「今夜からプロテインを飲み始めようかな」と思っている人は、プロテインの分だけ日中に食べる物を減らすと良いかと思います。
プロテインの1食分のカロリーは、メーカーや飲み方によって差はありますが大体70～180kcalの範囲に収まることが多いです。
バニラアイス1個（200㎖）：370kcal
大福1個（100ｇ）：230kcal
シュークリーム1つ（80ｇ）：160kcal
食パン1枚（6枚切り）：160kcal
魚肉ソーセージ1本（70ｇ）：120kcal
くらいのカロリーが目安なので、プロテインを飲み始める方はおやつを少し減らして摂取エネルギーを調整するのが良いかと思います。
寝る前のプロテイン＋ビタミンB群で、更に睡眠の質を上げる
プロテイン（トリプトファン）以外にも、睡眠の質を良くする成分として、「ビタミンB群」が挙げられます。
ビタミンB群もまた、体内でのメラトニン・セロトニンの合成に関与しており、より良い睡眠を促すことが期待できます。
ビタミンB3（ナイアシン）：
トリプトファンを節約し、セロトニンやメラトニンの合成に利用できる量を増やす役割があります。
多く含む食材として、鰹節、たらこ、鶏肉、豚肉、牛肉、レバー、マグロ、サバ、アボカドなどに多く含まれています。
ビタミンB6（ピリドキシン）：
トリプトファンからのセロトニンの合成に関与しています。
多く含む食材として、牛や豚、鶏のレバー、魚の赤身、ひまわりの種やピーナッツなどの種実類が挙げられます。
また、ビタミンB6は野菜などの植物性食品からも摂取できる栄養素です。
ビタミンB9（葉酸）：
トリプトファンからセロトニンへの変換に関与しています。
多く含む食材として、レバー、豚肉、牛肉、鶏肉、魚介類、卵、乳製品、アボカド、レンズ豆、ひよこ豆、アーモンドなどが挙げられます。
ビタミンB12 ：
メラトニンの分泌に寄与しています。
多く含む食材として、牛肉、豚肉、鶏肉、レバー、魚介類、卵、乳製品などが挙げられます。
マグネシウム：
メラトニンの分泌を促進して入眠を促す役割があります。
多く含む食材として、あおさ、あおのり、わかめ、てんぐさ、ひとえぐさ、米ぬかなどが挙げられます。
また、豆類、藻類、種実類、魚介類などにも多く含まれています。
それらに加え、精神を落ち着かせると言われるGABAも睡眠の質を良くする効果があると考えられています。
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寝る前のプロテインは睡眠の質を上げる効果が期待できる。
今回のまとめです。
・プロテインに含まれているトリプトファンには睡眠の質を上げる効果が期待できる。
・寝る前30分～1時間くらいの間にプロテインを飲むのが良い。
・日中のカロリーバランスを考慮すれば、寝る前にプロテインを飲むことが原因で太ることはない。
・ビタミンB群を併せて摂取すると、更に睡眠の質を上げる効果が期待できる。
ということが分かりましたね。
「なんだか眠たい」、「良く寝れなかった」、「寝不足気味」。
そんな人は、プロテインに頼ってみるのも良いのではないでしょうか。
質の良い睡眠が日々のパフォーマンスを上げ、毎日がさらに楽しくなるのではないでしょうか。
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