{"id":399,"date":"2020-09-30T01:00:00","date_gmt":"2020-09-29T16:00:00","guid":{"rendered":"https:\/\/sports-science.ajinomoto.co.jp\/?p=399"},"modified":"2022-02-28T05:56:18","modified_gmt":"2022-02-27T20:56:18","slug":"thm01_aminoacids-muscle","status":"publish","type":"post","link":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/thm01_aminoacids-muscle\/","title":{"rendered":"\uc6b0\ub9ac \ubab8\uc744 \uad6c\uc131\ud558\ub294 \uc544\ubbf8\ub178\uc0b0\uacfc \uadfc\uc721\uc758 \uad00\uacc4\ub294? \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \uadfc\uc721\uc740 \uac10\uc18c\ud55c\ub2e4!"},"content":{"rendered":"<h2>1\uff0e\uadfc\uc721\uc740 \uc544\ubbf8\ub178\uc0b0\uc73c\ub85c \uc774\ub8e8\uc5b4\uc838 \uc788\ub2e4! \uadfc\ub825 \ud2b8\ub808\uc774\ub2dd\uc5d0\ub3c4 \uad00\uc5ec\ud558\ub294 \uc544\ubbf8\ub178\uc0b0<\/h2>\n<p>\uc6b0\ub9ac \ubab8\uacfc \uc544\ubbf8\ub178\uc0b0\uc740 \uc5b4\ub5a0\ud55c \uad00\ub828\uc774 \uc788\uc744\uae4c\uc694? \ud639\uc2dc \uc778\uccb4\ub294 \ubb34\uc5c7\uc73c\ub85c \uc774\ub8e8\uc5b4\uc838 \uc788\ub294\uc9c0 \uc54c\uace0 \uacc4\uc2dc\ub098\uc694?<\/p>\n<p>\uadf8\ub9bc 1\uacfc \uac19\uc774, \uc6b0\ub9ac \ubab8\uc740 60%\uac00 \uc218\ubd84\uc774\uace0, 20%\ub294 \ub2e8\ubc31\uc9c8, \uadf8\ub9ac\uace0 \ub098\uba38\uc9c0 20%\ub294 \uc9c0\ubc29, \ud0c4\uc218\ud654\ubb3c, \ubbf8\ub124\ub784 \ub4f1\uc73c\ub85c \uad6c\uc131\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4. \uc804\uccb4\uc758 60%\ub97c \ucc28\uc9c0\ud558\ub294 \uc218\ubd84\uc744 \uc81c\uc678\ud558\uba74 \ub098\uba38\uc9c0 \uc808\ubc18\uc774 \ub2e8\ubc31\uc9c8\uc778 \uc148\uc774\uc8e0. \uadf8\ub9ac\uace0 \uc774 \ub2e8\ubc31\uc9c8\uc740 \ub2e8 20\uc885\ub958\uc758 \uc544\ubbf8\ub178\uc0b0\uc774 \uacb0\ud569\ub418\uc5b4 \ub9cc\ub4e4\uc5b4\uc9d1\ub2c8\ub2e4. \uace7 \u201c\uc6b0\ub9ac \ubab8\uc758 \uc808\ubc18\uc740 \uc544\ubbf8\ub178\uc0b0\uc73c\ub85c \uc774\ub8e8\uc5b4\uc838 \uc788\ub294 \uac83\u201d \uc785\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \uc2dc \uc911\uc694\ud55c \uadfc\uc721 \ub610\ud55c \ub2e8\ubc31\uc9c8\ub85c \uad6c\uc131\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4. \uc774 20\uc885\ub958\uc758 \uc544\ubbf8\ub178\uc0b0\uc740 \uccb4\ub0b4\uc5d0\uc11c \ud569\uc131\ub418\uc9c0 \uc54a\uc544 \ubc18\ub4dc\uc2dc \uc74c\uc2dd\uc73c\ub85c \uc12d\ucde8\ud574\uc57c \ud558\ub294 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0\uacfc, \uccb4\ub0b4\uc5d0\uc11c \ud569\uc131\ub418\ub294 \ube44\ud544\uc218 \uc544\ubbf8\ub178\uc0b0\uc73c\ub85c \ub098\ub269\ub2c8\ub2e4. \ud2b9\ud788 \uadfc\uc721\uc740 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0 \uc911\uc5d0\uc11c\ub3c4 \uc6b4\ub3d9\uc120\uc218 \uc0ac\uc774\uc5d0\uc11c \uc798 \uc54c\ub824\uc9c4 BCAA(\ubd84\uc9c0\uc0ac\uc2ac\uc544\ubbf8\ub178\uc0b0)\ub85c \ub300\ubd80\ubd84 \uc774\ub8e8\uc5b4\uc838 \uc788\uc73c\uba70, \uc774\ub294 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0\uc758 \uc57d 40%\ub97c \ucc28\uc9c0\ud55c\ub2e4\uace0 \uc54c\ub824\uc838 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9 \ub2a5\ub825\uc744 \ud5a5\uc0c1\uc2dc\ud0a4\uae30 \uc704\ud574\uc11c\ub294 \u201c\uadfc\ub825 \ud2b8\ub808\uc774\ub2dd\u201d\uc774 \uc911\uc694\ud569\ub2c8\ub2e4. \uadfc\ub825 \ud2b8\ub808\uc774\ub2dd\uc744 \ud558\uba74 \uadfc\uc721\uc774 \ub450\uaebc\uc6cc\uc9c0\uace0 \uadfc\ub825\uc774 \ud5a5\uc0c1\ub429\ub2c8\ub2e4. \uc774 \uadfc\uc721\uc744 \ud604\ubbf8\uacbd\uc73c\ub85c \uc790\uc138\ud788 \ub4e4\uc5ec\ub2e4\ubcf4\uba74 \uadfc\uc12c\uc720\ub77c \ubd88\ub9ac\ub294 \uac00\ub298\uace0 \uae34 \uc138\ud3ec\ub4e4\uc774 \ub2e4\ubc1c \ubaa8\uc591\uc744 \ud558\uace0 \uc788\ub294\ub370, \ud2b8\ub808\uc774\ub2dd \ud6c4 \uadfc\uc721\uc774 \ucee4\uc9c0\ub294 \uac83\uc740 \uc8fc\ub85c \uc774 \uadfc\uc12c\uc720\uac00 \uad75\uc5b4\uc838\uc11c \ubc1c\uc0dd\ud558\ub294 \ud604\uc0c1\uc785\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub9bc1<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-829\" src=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_01.jpg\" alt=\"\uc6b0\ub9ac \ubab8\uc744 \uad6c\uc131\ud558\ub294 \uc544\ubbf8\ub178\uc0b0\uacfc \uadfc\uc721\uc758 \uad00\uacc4\ub294? \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \uadfc\uc721\uc740 \uac10\uc18c\ud55c\ub2e4!\" width=\"800\" height=\"493\" srcset=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_01.jpg 800w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_01-300x185.jpg 300w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_01-768x473.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h2>2\uff0e\uadfc\uc721\uc740 \ub9e4\uc77c \uad50\uccb4\ub418\uc5b4 \ubab8 \ubc16\uc73c\ub85c \ubc30\ucd9c\ub418\uae30 \ub54c\ubb38\uc5d0 \uc6b4\ub3d9\uc120\uc218\ub294 \ub354 \ub9ce\uc740 \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud574\uc57c \ud55c\ub2e4!<\/h2>\n<p>\uc2e4\uc81c\ub85c \ub290\ub07c\uc9c0\ub294 \ubabb\ud558\uc9c0\ub9cc \ucc44\ub0b4\uc5d0\uc11c\ub294 \ub2e8\ubc31\uc9c8\uc774 \ub298 \uc0c8\ub86d\uac8c \ub9cc\ub4e4\uc5b4\uc9c0\uace0 \ubd84\ud574\ub418\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uadf8\ub9bc 2\uc640 \uac19\uc774 \uccb4\uc911 60kg\uc778 \uc77c\ubc18 \uc131\uc778\uc758 \uacbd\uc6b0 \ud558\ub8e8 \ub3d9\uc548 \ubd84\ud574\ub418\ub294 \ub2e8\ubc31\uc9c8\uc758 \uc591\uc740 \uc57d 180g\uc774\uba70 \uac19\uc740 \uc591\uc758 \ub2e8\ubc31\uc9c8\uc774 \uc0c8\ub86d\uac8c \ub9cc\ub4e4\uc5b4\uc9c0\uace0 \uc788\uc2b5\ub2c8\ub2e4<sup>1) <\/sup>. \uc774\ucc98\ub7fc \ub9e4\uc77c \ud544\uc694\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud574\uc57c \uc778\uccb4\uc758 \uade0\ud615\uc774 \uc720\uc9c0\ub418\ub294 \ub9cc\ud07c \uc74c\uc2dd\uc744 \ud1b5\ud574 \ub2e8\ubc31\uc9c8\uc744 \ucda9\ubd84\ud788 \uc12d\ucde8\ud560 \ud544\uc694\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\uadf8\ub9bc2<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-830\" src=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_02.jpg\" alt=\"\uc6b0\ub9ac \ubab8\uc744 \uad6c\uc131\ud558\ub294 \uc544\ubbf8\ub178\uc0b0\uacfc \uadfc\uc721\uc758 \uad00\uacc4\ub294? \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \uadfc\uc721\uc740 \uac10\uc18c\ud55c\ub2e4!\" width=\"800\" height=\"516\" srcset=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_02.jpg 800w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_02-300x194.jpg 300w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_02-768x495.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>\uc74c\uc2dd\uc744 \ud1b5\ud574 \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\uba74 \uccb4\ub0b4\uc5d0\uc11c \uc544\ubbf8\ub178\uc0b0\uc73c\ub85c \ubd84\ud574\ub418\uc5b4 \ud761\uc218\ub418\uba70 \ud608\uc561\uc744 \ud0c0\uace0 \uc804\uc2e0\uc73c\ub85c \ud37c\uc9d1\ub2c8\ub2e4. \uc804\uc2e0\uc5d0 \ud37c\uc9c4 \uc544\ubbf8\ub178\uc0b0\uc744 \uc774\uc6a9\ud558\uc5ec \uc6b0\ub9ac \ubab8 \uacf3\uacf3\uc5d0\uc11c\ub294 \ub2e8\ubc31\uc9c8\uc744 \uc0dd\uc131\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc9c0\uae08\ub3c4 \uccb4\ub0b4\uc5d0\uc11c\ub294 \uc77c\uc815\ub7c9\uc758 \ub2e8\ubc31\uc9c8(\uc544\ubbf8\ub178\uc0b0)\uc774 \uacc4\uc18d \uccb4\uc678\ub85c \ubc30\ucd9c\ub418\uace0 \uc788\uc2b5\ub2c8\ub2e4. \ub530\ub77c\uc11c \uccb4\ub0b4 \ub2e8\ubc31\uc9c8\uc758 \uade0\ud615\uc744 \uc720\uc9c0\ud558\ub824\uba74 \ubc30\ucd9c\ub7c9\uacfc \uac19\uc740 \uc591\uc758 \ub2e8\ubc31\uc9c8\uc744 \ub9e4\uc77c \uc12d\ucde8\ud560 \ud544\uc694\uac00 \uc788\uc2b5\ub2c8\ub2e4. \uadfc\uc721\uc5d0\uc11c\ub3c4 \ub9c8\ucc2c\uac00\uc9c0\ub85c \uadfc\ub2e8\ubc31\uc9c8\uc774 \ub9e4\uc77c \uc870\uae08\uc529 \ubd84\ud574 \ubc0f \ud569\uc131\ub418\uc5b4 \uc57d \ubc18\ub144\uc774\uba74 \uc808\ubc18\uc774\ub098 \uad50\uccb4\ub41c\ub2e4\uace0 \ud569\ub2c8\ub2e4. \uc989 \uadfc\uc721\uc740 1\ub144 \uc0c8\uc5d0 \uc0c8\ub86d\uac8c \uad50\uccb4\ub41c\ub2e4\uace0 \ud560 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ucd5c\uadfc \ubbf8\uad6d\uc2a4\ud3ec\uce20\uc758\ud559\ud68c(ACSM)<sup>2)<\/sup>\ub098 \uad6d\uc81c\uc62c\ub9bc\ud53d\uc704\uc6d0\ud68c<sup>3)<\/sup>\ub294 \uc6b4\ub3d9\uc120\uc218\uc5d0\uac8c \uccb4\uc911 1kg\ub2f9 \ud558\ub8e8 1.2~2.0g(\uccb4\uc911\uc774 60kg\uc774\ub77c\uba74 \ud558\ub8e8 72~120g)\uc758 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub97c \uad8c\uc7a5\ud558\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc77c\ubc18 \uc131\uc778\uc758 \ub2e8\ubc31\uc9c8 \uc12d\ucde8\ub7c9\uc774 \uccb4\uc911\ub2f9 \ud558\ub8e8 0.95~1.09g\uc774\uba70<sup>4)<\/sup>. \uc6b4\ub3d9\uc120\uc218\uc758 \ub2e8\ubc31\uc9c8 \uad8c\uc7a5\ub7c9\uc740 \uc77c\ubc18\uc778\uc5d0 \ube44\ud574 \ubb34\ub824 1.3~1.9\ubc30 \ub192\uc740 \uc591\uc785\ub2c8\ub2e4.<\/p>\n<p>\ub530\ub77c\uc11c \uc6b4\ub3d9\uc120\uc218\ub294 \uadfc\uc721\ub7c9\uc744 \uc720\uc9c0\ud558\uae30 \uc704\ud574 \ub9e4\uc77c \uc74c\uc2dd\uc744 \ud1b5\ud574 \ucda9\ubd84\ud55c \ub2e8\ubc31\uc9c8\uc744 \uc12d\ucde8\ud558\ub294 \uac8c \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<blockquote><p>1) \ub370\ub77c\ub2e4 \uc2e0 \uc2a4\ud3ec\uce20\uc601\uc591\ud559. \ub3c4\ucfc4\ub300\ud559\ucd9c\ud310, pp120-121,2017<br \/>\n2) Thomas DT, Med Sci Sports Exerc 2016;48(3):543-68.<br \/>\n3) International Olympic Committee. Nutrition for Athletes.2012.<br \/>\n4) \uc77c\ubcf8\uc778\uc758 \uc2dd\uc0ac \uc12d\ucde8 \uae30\uc900(2015\ub144\ud310)<\/p><\/blockquote>\n<h2>3\uff0e\uc7a5\uc2dc\uac04 \uace0\uac15\ub3c4\uc758 \uc6b4\ub3d9\uc77c\uc218\ub85d, \uadfc\uc721\uc740 \uac10\uc18c\ud55c\ub2e4?<\/h2>\n<p>\uc6b4\ub3d9\uc744 \ud558\ub824\uba74 \uadfc\uc721\uc5d0\uc11c \uc5d0\ub108\uc9c0\ub97c \uc0ac\uc6a9\ud574\uc57c \ud569\ub2c8\ub2e4. \uc774 \uc5d0\ub108\uc9c0\ub294 \ud0c4\uc218\ud654\ubb3c\uacfc \uc9c0\ubc29\uc73c\ub85c\ubd80\ud130 \uc0dd\uc131\ub418\ub294\ub370 \uc544\ubbf8\ub178\uc0b0(\ub2e8\ubc31\uc9c8) \ub610\ud55c \uc5d0\ub108\uc9c0\uc6d0\uc73c\ub85c \uc0ac\uc6a9\ub429\ub2c8\ub2e4.<\/p>\n<p>\uc6b4\ub3d9\uc758 \uc885\ub958\uc640 \uc2e0\uccb4 \uc870\uc131\uc5d0 \ub530\ub77c \ub2e4\ub974\uc9c0\ub9cc \uccb4\ub0b4\uc5d0\uc11c \uc0ac\uc6a9\ub418\ub294 \uc5d0\ub108\uc9c0 \uc911 \uc544\ubbf8\ub178\uc0b0\uc5d0\uc11c \uc0dd\uc131\ub418\ub294 \uc591\uc740 \uc804\uccb4\uc758 4~10%\ubc16\uc5d0 \ub418\uc9c0 \uc54a\uc2b5\ub2c8\ub2e4<sup>5)<\/sup>. \ud558\uc9c0\ub9cc \uadfc\uc721\uc5d0 \ube44\ucd95\ud574 \ub454 \ud0c4\uc218\ud654\ubb3c(\uae00\ub9ac\ucf54\uac90)\uc774 \uac10\uc18c\ud55c \uc0c1\ud0dc\uc5d0\uc11c \uc6b4\ub3d9\uc744 \uc9c0\uc18d\ud558\uac8c \ub418\uba74 \uc5d0\ub108\uc9c0\ub97c \uc0dd\uc131\ud558\uae30 \uc704\ud574 \uc778\uccb4\ub294 \ub2e8\ubc31\uc9c8(\uc544\ubbf8\ub178\uc0b0)\uc744 \ubd84\ud574\ud558\uc5ec \uc0ac\uc6a9\ud569\ub2c8\ub2e4(\uadf8\ub9bc3). \uadf8 \uacb0\uacfc, \uc5d0\ub108\uc9c0 \ub300\uc0ac \uc0b0\ubb3c(\uc694\uc18c\uc9c8\uc18c\uc640 \uac19\uc740 \ubb3c\uc9c8)\uc774 \uc99d\uac00\ud558\ub294 \uac83\uc744 \uc54c \uc218 \uc788\uc2b5\ub2c8\ub2e4. \uc989 \uccb4\ub0b4\uc758 \uadfc\ub2e8\ubc31\uc9c8\uc774 \uc5d0\ub108\uc9c0\uc6d0\uc73c\ub85c \uc0ac\uc6a9\ub418\uba70 \uc810\uc810 \uc190\uc2e4\ub418\ubbc0\ub85c \uc8fc\uc758\uac00 \ud544\uc694\ud569\ub2c8\ub2e4.<\/p>\n<p>\uc7a5\uc2dc\uac04 \uace0\uac15\ub3c4\uc758 \uc6b4\ub3d9\uc77c\uc218\ub85d \uccb4\ub0b4 \uc544\ubbf8\ub178\uc0b0\uc774 \ub354 \ub9ce\uc774 \uc18c\ube44\ub41c\ub2e4\uace0 \ubcf4\uace0<sup>6)7)<\/sup>\ub418\uc5c8\uc2b5\ub2c8\ub2e4. (\uadf8\ub9bc4). \uc6b4\ub3d9\uc774 \ud798\ub4e4\uc218\ub85d \uadf8\ub9ac\uace0 \uc6b4\ub3d9 \uc2dc\uac04\uc774 \uae38\uc218\ub85d \uc544\ubbf8\ub178\uc0b0\uc774 \ub354 \ub9ce\uc774 \uc0ac\uc6a9\ub418\ub294 \uac83 \uc774\uc8e0.<\/p>\n<p>\uadf8\ub9bc3<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-831\" src=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_03.jpg\" alt=\"\uc6b0\ub9ac \ubab8\uc744 \uad6c\uc131\ud558\ub294 \uc544\ubbf8\ub178\uc0b0\uacfc \uadfc\uc721\uc758 \uad00\uacc4\ub294? \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \uadfc\uc721\uc740 \uac10\uc18c\ud55c\ub2e4!\" width=\"800\" height=\"495\" srcset=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_03.jpg 800w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_03-300x186.jpg 300w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_03-768x475.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>\uadf8\ub9bc4<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-832\" src=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_04.jpg\" alt=\"\" width=\"800\" height=\"495\" srcset=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_04.jpg 800w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_04-300x186.jpg 300w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_04-768x475.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>\uadf8\ub9ac\uace0 \uc6b4\ub3d9 \uc2dc \uadfc\uc721 \ub0b4\uc5d0\uc11c\ub294 \uc544\ubbf8\ub178\uc0b0\uc774 \uc27d\uac8c \uac10\uc18c\ud569\ub2c8\ub2e4. \uadf8 \uc911\uc5d0\uc11c\ub3c4 \ud2b9\ud788 BCAA\ub77c \ubd88\ub9ac\ub294 \uc544\ubbf8\ub178\uc0b0\uc740<sup>8)9)10)11)<\/sup>\uc6b4\ub3d9 \uc911\uc5d0 \uc5d0\ub108\uc9c0\uc6d0\uc73c\ub85c \uc4f0\uc5ec \uc190\uc2e4\ub418\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4. (\uadf8\ub9bc 5)<\/p>\n<p>\uadf8\ub9bc5<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-833\" src=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_05.jpg\" alt=\"\uc6b0\ub9ac \ubab8\uc744 \uad6c\uc131\ud558\ub294 \uc544\ubbf8\ub178\uc0b0\uacfc \uadfc\uc721\uc758 \uad00\uacc4\ub294? \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \uadfc\uc721\uc740 \uac10\uc18c\ud55c\ub2e4!\" width=\"800\" height=\"439\" srcset=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_05.jpg 800w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_05-300x165.jpg 300w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_05-768x421.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>\uc55e\uc11c \uc124\uba85\ud55c \ubc14\uc5d0 \ub530\ub974\uba74 \uadfc\ub2e8\ubc31\uc9c8\uc740 \ub298 \uc0c8\ub86d\uac8c \ud569\uc131\ub418\uace0 \uc624\ub798\ub41c \uac83\uc740 \ubd84\ud574\ub418\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uc6b4\ub3d9 \uc911\uc5d0\ub294 \uc0c8\ub85c\uc6b4 \ub2e8\ubc31\uc9c8\uc758 \ud569\uc131\ub7c9\uc774 \uac10\uc18c\ud558\ub294 \ud55c\ud3b8, \ubd84\ud574\ub7c9\uc740 \uc99d\uac00\ud569\ub2c8\ub2e4<sup>12)<\/sup>. \uadf8 \uacb0\uacfc, \uc6b4\ub3d9\uc744 \ud560\uc218\ub85d \uadfc\ub2e8\ubc31\uc9c8\uc758 \uc190\uc2e4\uc774 \ub354 \ub9ce\uc544\uc9c0\uae30 \ub54c\ubb38\uc5d0 \uc6b4\ub3d9\uc744 \ud560\uc218\ub85d \uadfc\uc721\uc774 \uc870\uae08\uc529 \uc904\uc5b4\ub4e4\uc5b4 \ucee8\ub514\uc158\uc774 \uc800\ud558\ub41c\ub2e4\ub294 \uac83\uc785\ub2c8\ub2e4.<br \/>\n\uc6b4\ub3d9 \uc2dc \ucda9\ubd84\ud788 \uc544\ubbf8\ub178\uc0b0\uc744 \uc12d\ucde8\ud558\uc9c0 \uc54a\uace0 \uc6b4\ub3d9\uc744 \uc9c0\uc18d\ud558\uac8c \ub418\uba74 \uadfc\uc721 \ub2e8\ubc31\uc9c8\uc774 \ubd84\ud574\ub418\uc5b4 \uac10\uc18c\ud558\uae30 \ub54c\ubb38\uc5d0 \ucee8\ub514\uc158\uc774 \uc800\ud558\ub420 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<blockquote><p>5) Lemon PW, J Appl Physiol Respir Environ Exerc Physiol 1980;48(4):624-9.<br \/>\n6) Haralambie G, Berg A, Eur J Appl Physiol Occup Physiol 1976; 36: 39-48<br \/>\n7) D J Millward, Proc Nutr Soc.1994;53(1):223-40<br \/>\n8) Gibala MJ, Sports Med 2007; 37: 337-340<br \/>\n9) Van Hall G, The Journal of physiology 1996;494 ( Pt 3):899-905.<br \/>\n10) Rush JW, J Appl Physiol 1995;78(6):2193-200.<br \/>\n11) Shimomura Y, J Nutr 2006;136(1 Suppl):250S-3S.<br \/>\n12) AJ Rose, J Appl Physiol 2009<\/p><\/blockquote>\n<h2>4\uff0e\uc694\uc57d<\/h2>\n<p>\uc704 \ub0b4\uc6a9\uc744 \uc694\uc57d\ud558\uba74 \ub2e4\uc74c\uacfc \uac19\uc2b5\ub2c8\ub2e4(\uadf8\ub9bc 6).<\/p>\n<ul>\n<li>\u30fb\uadfc\uc721\uc740 \uc544\ubbf8\ub178\uc0b0(=\ub2e8\ubc31\uc9c8)\uc73c\ub85c \uad6c\uc131\ub418\uc5b4 \uc788\ub2e4.<\/li>\n<li>\u30fb\uadfc\uc721\uc758 \ub2e8\ubc31\uc9c8\uc740 \ub04a\uc784\uc5c6\uc774 \ud569\uc131 \ubd84\ud574\ub41c\ub2e4!<br \/>\n\ub530\ub77c\uc11c \ub9e4\uc77c \ub2e8\ubc31\uc9c8(\uc544\ubbf8\ub178\uc0b0)\uc744 \uc12d\ucde8\ud558\ub294 \uac83\uc774 \uc911\uc694\ud558\ub2e4.<\/li>\n<li>\u30fb\uace0\uac15\ub3c4\uc758 \uc7a5\uc2dc\uac04 \uc6b4\ub3d9\uc744 \ud558\uba74, \uadfc\uc721\uc758 \uc544\ubbf8\ub178\uc0b0\ub3c4 \uc5d0\ub108\uc9c0\uc6d0\uc73c\ub85c \uc0ac\uc6a9\ub41c\ub2e4.<\/li>\n<li>\u30fb\uc6b4\ub3d9 \uc2dc \uadfc\uc721 \uc548\uc5d0\uc11c\ub294 \ub2e8\ubc31\uc9c8\uc758 \ud569\uc131\ub7c9\uc774 \uac10\uc18c\ud558\uace0 \ubd84\ud574\ub7c9\uc740 \uc99d\uac00\ud55c\ub2e4.<\/li>\n<li>\u30fb\uadf8 \uacb0\uacfc, \uc6b4\ub3d9 \uc911\uc5d0\ub294 \uadfc\uc721\uc774 \uc810\ucc28 \uac10\uc18c\ud558\uc5ec \uadfc\uc721\uc758 \ucee8\ub514\uc158\uc774 \uc800\ud558\ub418\uace0 \ub9cc\ub2e4.<\/li>\n<\/ul>\n<p>\uadf8\ub9bc6<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-834\" src=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_06.jpg\" alt=\"\uc6b0\ub9ac \ubab8\uc744 \uad6c\uc131\ud558\ub294 \uc544\ubbf8\ub178\uc0b0\uacfc \uadfc\uc721\uc758 \uad00\uacc4\ub294? \uc6b4\ub3d9 \uc911\uc5d0\ub3c4 \uadfc\uc721\uc740 \uac10\uc18c\ud55c\ub2e4!\" width=\"800\" height=\"553\" srcset=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_06.jpg 800w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_06-300x207.jpg 300w, https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-content\/uploads\/sites\/4\/2020\/09\/theme_01_06-768x531.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>\uc9c0\uae08\uae4c\uc9c0 \uc6b4\ub3d9 \uc911 \uadfc\uc721\uc5d0\uc11c \uc77c\uc5b4\ub098\ub294 \ubc18\uc751\uc5d0 \ub300\ud574\uc11c \uc54c\uc544\ubcf4\uc558\uc2b5\ub2c8\ub2e4. \uc6d0\ud558\ub294 \uc6b4\ub3d9 \ud37c\ud3ec\uba3c\uc2a4\ub97c \ub0b4\uae30 \uc704\ud574\uc11c \uadfc\uc721\uc758 \ucee8\ub514\uc158\uc744 \uad00\ub9ac\ud558\ub294 \ubc29\ubc95\uc5d0 \ub300\ud574 \uad00\uc2ec\uc744 \uac00\uc9c8 \ud544\uc694\uac00 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h5>\u25bc\uc774 \ubb38\uc81c\ub97c \ud574\uacb0\ud574\uc8fc\ub294 \uc544\ubbf8\ub178\uc0b0\uc774 \uad81\uae08\ud558\ub2e4\uba74, \uc544\ub798 \ub9c1\ud06c\ub97c \ud074\ub9ad<br \/>\n<a href=\"https:\/\/sports-science.ajinomoto.co.jp\/kr\/thm01_aminoacids-muscle\/\">\uc6b4\ub3d9 \uc911 \uadfc\uc721\uc758 \ucee8\ub514\uc158\uc744 \uc720\uc9c0\ud558\ub294 \u201c\ub958\uc2e0 \uace0\ubc30\ud569 \ud544\uc218 \uc544\ubbf8\ub178\uc0b0\u201d! \uc6b4\ub3d9 \ud6c4 \ud53c\ub85c \ud68c\ubcf5\uc5d0 \ud6a8\uacfc\uc801! <\/a><\/h5>\n<h3><small>\u3008\uac10\uc218\uc790\u3009<\/small>\uc2a4\uae30\ud0c0 \ub9c8\uc0ac\uc544\ud0a4(\u6749\u7530\u3000\u6b63\u660e)<\/h3>\n<p><img decoding=\"async\" class=\"alignleft\" src=\"https:\/\/sports-science.ajinomoto.co.jp\/wp-content\/uploads\/2022\/01\/img_sugita.jpeg\" alt=\"\u6749\u7530 \u6b63\u660e\uff08\u3059\u304e\u305f \u307e\u3055\u3042\u304d\uff09\"><br \/>\n\ud604) \uc77c\ubcf8\uccb4\uc721\ub300\ud559 \uccb4\uc721\ud559\ubd80 \uad50\uc218. \ubc15\uc0ac(\ud559\uc220)<br \/>\n\uc77c\ubcf8\uc62c\ub9bc\ud53d\uc704\uc6d0\ud68c \ubc0f \uc77c\ubcf8\uc721\uc0c1\uacbd\uae30\uc5f0\ub9f9 \ub4f1\uc758 \uacfc\ud559 \uc2a4\ud0dc\ud504 \uc911 \ud55c \uba85\uc73c\ub85c 30\ub144\uac04\uc5d0 \uac78\uccd0 \uc758\ud559\u00b7\uacfc\ud559 \uc9c0\uc6d0 \ud65c\ub3d9\uc744 \uc774\uc5b4\uc624\uba70 \uc77c\ubcf8\uc758 \uad6d\uc81c \uacbd\uae30\ub825 \ud5a5\uc0c1\uc5d0 \uae30\uc5ec\ud558\uace0 \uc788\ub2e4. 2010 FIFA \uc6d4\ub4dc\ucef5 \ubc0f \ub7f0\ub358, \ub9ac\uc6b0\ub370\uc790\ub124\uc774\ub8e8 \uc62c\ub9bc\ud53d\uc5d0\uc11c \uacbd\ubcf4, \ub9c8\ub77c\ud1a4 \ub300\ud45c\uc120\uc218 \ub4f1 \ub9ce\uc740 \uc120\uc218\ub4e4\uc744 \uacfc\ud559\uc801 \uce21\uba74\uc5d0\uc11c \uc9c0\uc6d0\ud588\ub2e4. \ud604\uc7ac, 2020\ub3c4\ucfc4\uc62c\ub9bc\ud53d\uc744 \uc704\ud574 \ud65c\ub3d9 \uc911\uc774\ub2e4.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1\uff0e\uadfc\uc721\uc740 \uc544\ubbf8\ub178\uc0b0\uc73c\ub85c \uc774\ub8e8\uc5b4\uc838 \uc788\ub2e4! \uadfc\ub825 \ud2b8\ub808\uc774\ub2dd\uc5d0\ub3c4 \uad00\uc5ec\ud558\ub294 \uc544\ubbf8\ub178\uc0b0 \uc6b0\ub9ac \ubab8\uacfc \uc544\ubbf8\ub178\uc0b0\uc740 \uc5b4\ub5a0\ud55c \uad00\ub828\uc774 \uc788\uc744\uae4c\uc694? \ud639\uc2dc \uc778\uccb4\ub294 \ubb34\uc5c7\uc73c\ub85c \uc774\ub8e8\uc5b4\uc838 \uc788\ub294\uc9c0 \uc54c\uace0 \uacc4\uc2dc\ub098\uc694? \uadf8\ub9bc 1\uacfc \uac19\uc774, \uc6b0\ub9ac \ubab8\uc740 60%\uac00 \uc218\ubd84\uc774\uace0, 20%\ub294 \ub2e8\ubc31\uc9c8, \uadf8\ub9ac\uace0 \ub098\uba38\uc9c0 20%\ub294 \uc9c0\ubc29, \ud0c4\uc218\ud654\ubb3c, \ubbf8\ub124\ub784 \ub4f1\uc73c\ub85c \uad6c\uc131\ub418\uc5b4 \uc788\uc2b5\ub2c8\ub2e4. \uc804\uccb4\uc758 60%\ub97c \ucc28\uc9c0\ud558\ub294 \uc218\ubd84\uc744 \uc81c\uc678\ud558\uba74 \ub098\uba38\uc9c0 \uc808\ubc18\uc774 \ub2e8\ubc31\uc9c8\uc778 \uc148\uc774\uc8e0. \uadf8\ub9ac\uace0 \uc774 \ub2e8\ubc31\uc9c8\uc740 \ub2e8 20\uc885\ub958\uc758 \uc544\ubbf8\ub178\uc0b0\uc774 \uacb0\ud569\ub418\uc5b4 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":828,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[1,7,15],"tags":[17],"_links":{"self":[{"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/posts\/399"}],"collection":[{"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/comments?post=399"}],"version-history":[{"count":13,"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/posts\/399\/revisions"}],"predecessor-version":[{"id":1048,"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/posts\/399\/revisions\/1048"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/media\/828"}],"wp:attachment":[{"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/media?parent=399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/categories?post=399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sports-science.ajinomoto.co.jp\/kr\/wp-json\/wp\/v2\/tags?post=399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}