空腹と満腹が筋トレに与える影響とは?上手な食事がトレーニング効率をあげる

空腹時に筋トレをするとどうなるの?

胃の中に何も入っていない状態、つまり空腹の時に筋トレをすると脂肪の燃焼が促進されます。おなかの中に何もない状態で筋トレをするとエネルギー源として体脂肪が積極的に燃焼されるため、ほかのコンディションの時と比べると代謝の効率が良くなります。食後などのおなかの中に食べ物がある状態の場合にはそこから得られたカロリーを優先的に使いますから脂肪が使われ始めるまでにはかなりの時間を要します。それこそ数時間たって初めて体脂肪が燃焼し始めるというケースも十分に考えられます。もちろん、極度の空腹状態で筋トレをするのは良くありません。空腹の時にガッツリと筋トレをすると『糖新生』と呼ばれる現象が体内で起こります。これは筋肉を分解してエネルギー源にしてしまう作用のことで、これではせっかく筋トレをして筋肉に負荷をかけても効果が半減してしまいます。ポッチャリとした体型で脂肪がある人はまだ大丈夫ですが、痩せている人の場合にはこの糖新生が起こりやすいと言えるので注意しましょう。空腹のタイミングとして最もおすすめなのは早朝です。前日に食べたものが睡眠中に消化されていますから、確実にこのシチュエーションを作り出せます。夕方に筋トレをしようと思っても、仕事や勉強で忙しい人は何かと予定が入ってうまく生活に取り込めないものです。それを考えると何か別の事柄と両立したい人は早朝の空腹時に筋トレをするのが一押しです。また、筋力のアップよりもダイエットを目的として筋トレをする人も早朝にすると期待以上の効果を得られるかもしれません。

満腹時に筋トレをするとどうなるの?

満腹の状態で筋トレに取り組むと一生懸命身体を動かしている最中にエネルギー切れを起こす心配がなくなります。ご飯を食べた直後のタイミングは血液中に含まれている糖分の濃度が上がっています。すると、筋トレをする時にそれらを使うことができるため糖新生が起こるのを防ぐことができるわけです。一方、空腹の時に筋トレをするとインスリンを始めとするホルモンが大量に分泌されます。これらのホルモンには血糖値を上げようとする働きがあり、この作用があまりにも強く働き過ぎると筋肉そのものを分解してしまう恐れすらあります。ただし、極度の満腹状態で筋トレをするのはオススメしません。これは空腹の場合と同じです。おなかがパンパンの状態で筋トレをすると胃の中の食べ物がスムーズに消化されなくなります。本来胃に集まるべき血液が筋トレによって筋肉の方へ流れてしまうからです。すると、栄養をきちんと体内に吸収することができなくなり、結果として筋トレの効率までもを下げてしまいます。もし、食後に筋トレをするのであれば最低でも30分程度は時間を置くようにしましょう。また、場合によっては筋トレの後に食事するタイミングを移すなどの工夫をした方が良い場合もあります。学校の部活動などではご飯を食べた後すぐに筋トレなどのトレーニングをする傾向が強いです。子どもたちがその部分に対して注意を促すのは難しいですから、指導している大人がきちんと専門的な知識を持ってトレーニングにあたることが大切です。

関連記事

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  2. トレーニング効果を簡単にアップさせる方法とは?筋トレ前にウォーミングア…

  3. 筋トレの効果アップ!ヨガや他の運動と一緒に行うコツ

  4. 美しい筋肉を手に入れる近道!筋トレの基本とポイントを知ろう

  5. 筋トレは1日にして成らず!筋トレの効果が出るまでの期間

  6. 筋肉痛を起こしやすい筋トレと起こしにくい筋トレ

  7. 筋トレとダイエットに効果的なプロテインを選ぼう!

  8. 身も心も充実!心身に与える筋トレの効果

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