お酒・タバコと筋トレの関係性とは?トレーニング効率を落とさない鍛え方とは

少量のお酒は筋トレに好影響。

身体を動かした後の晩酌を何よりの楽しみにしている人も多いでしょうが、そこでふと浮かんでくるのが『お酒は筋トレにマイナスの効果をあたえるのか』という部分です。結論から言うと、適度な飲酒はそこまで筋トレにネガティブな影響を与えません。例えば、さまざまな研究データからも少量のお酒は身体にとってプラスになることがわかっています。動脈硬化を防ぐ効果がお酒にはあると言われていますし、程よいアルコールは食欲を増進してくれるため栄養補給が大切な筋トレにおいては上手に活用すればかなり心強いパートナーです。

過度の飲酒は筋トレに悪影響を与える。

お酒の飲み過ぎは良くありません。お酒に含まれるアルコールは肝臓で分解され、アセトアルデヒドという物質に変えられます。しかし、摂取したアルコールをすべて分解できるかというと必ずしもそうではなく、基本的には肝臓が変換できる量には限度があると考えられています。許容範囲を超えて分解できなかったアルコールはそのまま血液中にとどまり続けることになるわけですが、これが筋肉や神経に対して悪影響を及ぼすことがわかっています。それこそアルコールは筋肉を分解する作用も持っているため、血液中における濃度が高くなればそれに比例する形で筋肉もドンドンと壊されてしまうのです。故に、お酒を飲むこと自体は悪いことではありませんが、節度を持ってほどほどにしておくことが筋トレをする上では大切だと言えます。

筋トレをするならぜひとも禁煙を。

タバコに関しては原則として筋トレにいい影響を与えません。筋トレに限らず運動をする上でとても重要になるのが持久力です。一般的に持久力は『スタミナ』というフレーズで表現されることもあります。持久力があるとその分だけ質と量の高いトレーニングをすることができますし、結果として得られる運動効果もぐっと高くなります。しかし、タバコを日常的に吸う人たちはこの持久力がかなり低下している可能性が高いです。これはタバコに含まれる成分が肺のなかの細胞にダメージを与えてしまうのが原因です。私たちの身体は目に見えない大きさの細胞がより合わさってできているわけですが、これらの細胞が生きていくためには酸素が必要です。呼吸によって得た酸素は肺で血液に取り込まれ、全身へと運ばれていきます。ところが、タバコをよく吸う人はこの酸素を供給する能力が低下しているため、細胞を健全な状態に保っておくのが難しくなるのです。ほかにも、供給できる酸素の量が低下することで筋肉が回復するまでの時間も通常より長くなってしまうのも良くありません。筋トレは超回復という筋肉の再生作用を活用して肥大を目指すわけですが、その過程には当然酸素の存在が不可欠です。なかなか損傷した筋繊維に酸素が送り込まれないとその分だけ回復は遅れますし、かなりの期間同じ部位を筋トレすることができないことになるので筋肥大の効率もかなり悪くなります。

筋トレの目的に応じてお酒もタバコもほどほどに。

お酒もタバコもストレスを解消する手段としては決して悪いものではありません。しかし、筋トレに与える影響を考えると一考の余地があるのも事実です。筋トレがアスリートレベルの本格的なものなのか、健康のための趣味の範ちゅうなのかでも変わってきますが、いずれにしてもほどほどにしておくのが吉だと言えます。

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