理想の細マッチョを手に入れる筋トレと正しい食事

筋トレには欠かせない食事法で理想のマッチョを手に入れよう

最近おなかが出てきた。夏に向けておなか周りを引き締めたい。日常生活で体が重くもっと筋力をつけたい。
筋トレを始める動機は様々です。せっかく筋トレを始めて、身体が引き締まり理想の体型に近づいてきても大切な「食事とのバランス」を忘れてしまうとせっかくのトレーニングが無駄になってしまいます。
理想の体型に近づけるには、まず適度な運動が大切です。ウォーキングやエアロビクスのような有酸素運動も有効ですが、筋肉を効果的に鍛える筋トレは効果絶大です。しかし、実際には筋トレを毎日やってもなかなか筋肉が肥大せず、途中であきらめてしまう方も多いのです。なぜ筋肉がうまく付かないのか?そのカギになるのが「有効な食事法」です。有効な食事法を身に付け引き締まった理想の身体を手に入れましょう。では理想の細マッチョを手に入れるためには何を食べればいいのでしょうか。

生野菜を摂る

生野菜にはほかの栄養素を吸収しやすくする酵素が多く含まれます。加熱すると失われてしまう酵素を有効に摂るには生野菜がお勧めです。またビタミン類やミネラルなど体の調子を整える栄養素も含まれるため意識的に摂るようにします。

脂肪分を減らし高タンパクのものを摂る

脂質の少ないものを選び、筋肉の元になるタンパク質を積極的に摂るようにします。一般的にタンパク質の摂取量は「体重×1.5~2g※」とされています。体重70㎏の場合、一日の摂取量は105~140gくらいです。参考までにタンパク質の多い食品ベスト3を見てみると
1位 豚のゼラチン・・・100g当たり87.6g。
2位 ビーフジャーキー・・・54.8g。
3位 豚のもも肉・・・30.2g
となっています。とくに納豆は比較的摂取しやすく一パック約50g中にタンパク質が8.27g含まれ脂質は5gと少なくとてもお勧めできます。
※タンパク質摂取量は日常の生活での運動量によって摂取量が異なります。
あまり運動していない人の摂取量・・・0.8g
週4~5回、30分程度運動をする人の摂取量・・・0.8~1.1g
筋肉を維持したい人・・・1.2~1.4g
積極的に筋肉を増やしたい人・・・1.6~2gとなっています。(体重あたり)

炭水化物の量を減らす

身体を動かすエネルギーになる炭水化物ですが、摂りすぎると脂肪として蓄えられます。極端に減らすことはよくありませんが、日常の活動レベルを確認しあまり動くことの少ない人は摂取量を少なめにした方がいいです。

水分補給は糖質を少なめに

糖質の多いジュースなどはなるべく避けるようにします。水分補給は水か麦茶などを飲むようにすることで糖質の摂取を抑えられます。

理想の細マッチョになるための食事の時間タイミング

食事を摂るタイミングや回数は非常に大切です。タイミングを間違えると有効に筋肉が付かないばかりか健康にも害が出てしまいます。これでは元も子もありません。

食事は1日5~6回摂る

有効に筋トレをし、身体を作るときは食事の回数を1日5~6回にします。ただし、一日の摂取量を6回に分けるやり方がお勧めです。
朝食・・・炭水化物であるご飯は少なめに
10時のおやつ・・・バナナやヨーグルトなど
昼食・・・ご飯は少なめ
3時のおやつ・・・プロテインなど
夕食・・・ご飯は食べずにおかずのみ

筋トレ前後の食事内容は

食事は筋トレの前と後両方に摂ります。特に筋トレ後の30分はタンパク質摂取のゴールデンタイムと呼ばれています。トレーニングによって傷ついた筋肉を補修するためにしっかり食事を摂りましょう。また、空腹時にトレーニングをすると筋肉を分解してしまいます。筋トレ前にもある程度の栄養分の補給は望ましいのです。なお、筋トレ前にぜひ摂取してほしいのが、必須アミノ酸と糖質です。必須アミノ酸は体内でつくることが出来ないので食事により摂る必要があります。また、糖質は筋肉の成長に重要になります。必須アミノ酸は肉、魚、卵、豆類に多く含まれていますが、特に肉や卵は加熱することで固まってしまい吸収効率を下げてしまうため必要以上に加熱しない方がいいです。筋トレ後はタンパク質と糖質を摂ります。3:1の割合で摂取することが筋肉増強に良いと言われています。

食べる順番に気を付ける

食事には主食・副菜・主菜に分けられますが、食べる順番も重要です。最初に副菜と呼ばれる野菜から摂るようにします。野菜の食物繊維から消化され血糖値の上昇を抑え脂肪が吸収されやすくなります。また、主食や主菜を食べる前に満腹中枢が刺激され、食欲も抑えられます。視床下部にある満腹中枢は血糖値上昇を感じるまでに20分かかるので、咀嚼の回数を増やし満腹中枢を有効に刺激することで食欲を抑えることが出来ます。

期間はどのくらいかかるのか

筋トレをして食事に気を付けて、理想の身体になるにはどれくらいの時間がかかるのでしょうか。もちろん目指す体型によって変わりますが、筋肉細胞は60日周期で生まれ変わるといわれています。スポーツ歴がありもともと筋肉が備わっている人は週2~3回の筋トレで2~3か月で変化が現れます。また、運動歴のない人の場合は6か月から1年くらいは必要となります。理想の身体を手に入れるため、毎日コツコツとトレーニングに励み、食事のコントロールをすることで生活が規則正しくなり健康的になります。また基礎代謝も上がるので、毎日が生き生きとしてきます。この機会に筋トレと規則正しい食事を身に付けてみませんか。

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