뉴트리션스포트라이트 : 미국산유제품단백질은양질의완벽한단백질원 모든유제품과그원료는단백질 3.5%( 카제인 80%, 유청 20%) 를함유하는우유를기반으로한다. 우유단백질원료는우유와동일한비율의단백질을함유하는반면, 유청단백질원료는유청을 100% 함유한다. 단백질함량이 80% 이상인미국산유제품단백질은건강과웰빙및스포츠영양제로널리활용되고있다. 유제품단백질의이점 유제품단백질의건강및영양상혜택에관한연구는매년계속해서늘어나는추세이며이들은유청및우유단백질을포함한식단의장점을뒷받침하고있다. 단백질은근육을생성하고유지하기위해인체가필요로하는필수영양소이다. 또한단백질은신체구조와기능, 모든조직및기관의조절과관련하여핵심적인역할을수행한다. 미국산유제품단백질섭취의건강과웰빙상의혜택은여러라이프스타일에서나타난다. 연구에따르면 1-18 단백질함량이높은식단은근육손실을억제하고허기를완화하며, 건강하게체중을유지하고순근육을생성하며 ( 규칙적인저항성운동을병행했을때 ) 운동후회복력을향상시키는데도움을준다. 알고계십니까? n 현재의측정방식으로단백질의질을측정했을때, 미국산유제품단백질의수준은최상위또는그에준한다. n 유엔식량농업기구 (United Nations Food and Agriculture Organization: FAO) 는체내아미노산공급능력을바탕으로단백질의질을평가하는신규방식을권장한다. n 미국산유청단백질은분지사슬아미노산과류신함량이높아새로운근육을합성하는촉진능력이특별하다.
미국산유제품단백질 : 양질의완벽한단백질원 순근육증가를목적으로하든, 근육량증대를목적으로하든운동전후의미국산유제품단백질섭취는신체조성향상에도움이될수있다. 미국산유제품단백질은노화진행시근육량을유지하는데도움이될수있다. 주말에격렬한운동을즐기는일반인, 운동애호가, 과격한운동을하는선수들은미국산유제품단백질의도움을받아목표를달성하며운동후신속하게회복할수있다. 미국산유제품단백질은공복감을완화하고건강한체중을유지하는데도움이될수있다. 단백질이라고모두같은단백질은아니다 미국산유제품단백질과같은양질의단백질은인체가필요로하는필수아미노산 ( 음식물을통해서만섭취 ) 과비필수 ( 신체에서합성 ) 아미노산을함유하고있다. 이와대조적으로식품원료로사용되는식물성단백질은모든필수아미노산을함유하지는않기때문에완벽한단백질원이라할수없다. 연구에따르면필수아미노산은상대적으로적은양으로근육단백질의합성을최대로촉진할수있다. 0 GRAMS 10 GRAMS 20 GRAMS 노년층의경우 10g(~20-30g 의단백질 ) 의필수아미노산 21,22 청년층의경우 8.5g(~20g 의단백질 ) 의필수아미노산 19,20 2
핵심포인트 아미노산 분지사슬아미노산 (BCAA) 이라고불리는특정필수아미노산은다른종류의아미노산과달리간을우회하여바로근육에도달하기때문에근육단백질의신진대사에훨씬큰역할을수행한다. 따라서이아미노산은빠르게흡수되어운동후회복과근육량유지및증가에도움이된다. 23,24,25 연구에따르면세가지분지사슬아미노산 ( 류신, 아이소류신, 발린 ) 중류신이새로운근육합성에착수하는능력이뛰어나다. 3,26 유제품단백질이다른종류의단백질과견주어봤을때어떤차이가있는지살펴보자. 단백질종류류신분지사슬아미노산 분리유청단백질 14% 26% 카제인 10% 23% 우유단백질 10% 21% 난단백질 9% 20% 근육단백질 ( 돼지고기, 닭고기등 ) 8% 18% 분리대두단백질 8% 18% 소맥단백질 7% 15% 해당수치는단백질 100g 당아미노산함유량을나타낸다. 출처 : 미국농무부 (USDA) 식품성분표 ( 수정 : 레이먼 DK), 체중감량식단에서의류신의역할과글루코스항상성, 영양학회지, 2003;133(1):261S-267S 3
미국산유제품단백질 : 양질의완벽한단백질원 단백질의질측정 단백질의질을측정하는데에는다양한방법이있다. 최근에는인체가사용하는아미노산을공급하는기능을바탕으로식이단백질의질을평가하는새로운방법이도입되었다. 이방법은가소화필수아미노산점수 (Digestible Indispensable Amino Acid Score: DIAAS) 27 라고불리며유엔식량농업기구는획기적인전문가자문보고서를통해이방법의사용을권장한다. 이측정법을완전하게수행하기위해서는많은데이터가요구된다. 그러나보고서에따르면, 이방법을사용했을때우유및유청, 기타유제품의양질의단백질이다른방법을사용했을때보다 30% 높은점수로평가될수있다. 아래에제시되어있듯이유제품단백질제품들은이미현재의모든측정치에서최상위또는그에준하는수준에위치하고있다. 단백질유형 PDCAAS * 생물가 순단백질이용률 단백질이용률 유청단백질 1.00 104 92 3.2 우유 1.00 91 82 2.5 카제인 1.00 77 76 2.5 달걀 1.00 100 94 3.9 대두단백질 1.00 74 61 2.2 소고기 0.92 80 73 2.9 검은콩 0.75 0 0 땅콩 0.52 1.8 소맥글루텐 0.25 64 92 0.8 * 단백질소화율교정아미노산점수 (Protein digestibility-corrected amino acid score) 그리고연구는식물성단백질과비교하여유청단백질은분지사슬아미노산특히, 류신을함유하고있어근육증가에더도움이된다는사실을보여준다. 28 류신, 아이소류신, 발린과같은분지사슬아미노산은특히운동후에유익하다. 이러한아미노산은다른아미노산과달리간을우회하여직접근육조직에도달하기때문에더빠르게흡수되어운동후회복과근육량유지및증가에도움이된다. 29,30,28 4
연구 유제품단백질 vs. 기타단백질원 분리유청단백질과카제인, 우유단백질은모두높은함량의분지사슬아미노산을함유하고있으며유청단백질은류신을가장많이함유한단백질종류중하나이기때문에 31,32 체중관리의훌륭한조력자가된다. 단백질의류신함량은저항성운동을병행했을때지방제외체중 (lean body mass) 에서몸무게를증가시키는중요한열쇠가될수있다는연구결과가밝혀졌다. 24 운동을하지않을때에도유청단백질은체중증가와지방감소에도움이되는것으로나타났다. 7 과학적으로자세히들여다보기 미국영양학회저널에발표된연구에서남성 36 명과여성 27 명은 9 개월간유청이나대두, 탄수화물을섭취하며근력운동을했다. 피실험자들은운동한날은운동을마친후, 운동을하지않는날은아침식사시매일같은양의영양분을섭취했다. 6 5 유청단백질 4 대두단백질탄수화물 지방제외체중 (kg) 3 2 6 1 2.3 kg 3.3 kg 1.8 kg -0-1 -2 탄수화물 유청 대두 출처 : 볼레크 JS, 볼크 BM, 고메즈 AL 외, 저항성트레이닝시, 유청단백질보충은지방제외체중을증가시킨다, 미국영양학회저널, 2013;32(2):122-136. 결과 유청의장점 실험을할때마다유청을섭취한그룹 (3.3kg±1.5kg) 은대두그룹 (1.8kg±1.6kg) 과탄수화물그룹 (2.3kg±1.7kg) 보다제지방량 (lean mass) 의상당한증가를보였다. 또한유청섭취후에는혈장류신수치가두배가되었으나운동후바로대두를섭취한그룹과탄수화물을섭취한그룹에는미미한변화만있었다. 저항성트레이닝 (resistance training) 을하는동안비슷한양의칼로리와단백질을섭취한다고할지라도매일유청으로보충하는것이지방제외체중 (lean body mass) 의증가를촉진하는데훨씬효과적이었고, 이는유청의잉여류신함유량은저항성트레이닝에대한지방제외체중변화의중요요인임을강조한다. 5
미국산유제품단백질 : 양질의완벽한단백질원 영양학회지에발표된또다른연구에서는과체중및비만인성인 73명이 23주동안매일 56g의유청단백질, 대두단백질, 또는탄수화물을같은양으로아침과저녁두번씩음료로섭취하는임상실험을마쳤다. 유청단백질대두단백질탄수화물 37.0 104 93.0 36.0 a 103 a a 92.0 a 지방량 (kg) 35.0 34.0 a,b b 허리둘레 (cm) 102 101 100 b 체질량 (kg) 91.0 90.0 a,b b 33.0 99 89.0 사전처리 1 2 3 4 5 사전처리 1 2 3 4 5 사전처리 1 2 3 4 5 기간 ( 월 ) 기간 ( 월 ) 기간 ( 월 ) 출처 : 바에르 DJ, 스토트 KS, 폴 DR, 해리스 GK, 럼플러 WV, 클리비던스 BA, 대두단백질이아닌유청단백질보충이식도락가타입의과체중및비만성인들의체중과신체구성을변화시킨다, 영양학회지, 2011;141(8):1489-1494. 결과 유청의장점 유청단백질을섭취한그룹이탄수화물을섭취한그룹에비해지방량이상당히적었다 (2.3kg 더적음 ). 유청단백질섭취그룹의허리둘레는대두단백질과탄수화물섭취그룹과비교하여 2.4cm 줄었고체중은 1.8kg 적었다. 단백질특히, 유청단백질이다량함유된식단은과체중이거나비만인사람들이칼로리섭취량을제한하지않고서도장기적으로체중과신체구성을유지하는데도움이될수있다. 유제품단백질에대한더많은정보를찾으십니까? 연락처 미국유제품수출협의회 (USDEC) 는유제품을생산또는판매하지않으나자부심을가지고업계종사자들을지원하고있습니다. 미국산유제품단백질의건강및영양상의이점에대한더많은정보는웹사이트 ThinkUSAdairy.org/Nutrition 를참조하세요. USDEC KOREA: 서울시강남구논현로 154 길유한빌딩 2 층미국유제품수출협의회한국사무소 ( 우 )06025 전화 : 02-516-6893 팩스 : 02-516-6753 이메일 : usdeckorea@intnet.co.kr 홈페이지 : www.thinkusadairy.org 6
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