筋トレに良い食事方法!炭水化物をしっかり摂ろう

筋トレの効果を出す食事には炭水化物が大切な要素となっています。タンパク質は筋肉を作る栄養として知られていますが、タンパク質と同様に炭水化物は筋トレに重要な栄養となっています。ビタミンやミネラルなどの他の栄養ももちろん大切なのですが、炭水化物は筋肉を動かすエネルギー源であり、栄養の吸収にも大事な役割を持っています。太るなどの身体に悪いイメージが炭水化物についていますが、正しい知識を学ぶことで筋トレに有効な摂取ができるようになります。炭水化物が筋トレに及ぼす影響と、炭水化物の基礎知識をご紹介します。

炭水化物とは

炭水化物は糖の結合の違いにより、15種類に分けられていています。それらは大きく分類され、消化吸収ができる炭水化物を「糖質」と言い、消化吸収ができない炭水化物を「食物繊維」と言います。糖質には、1個の糖から出来ている「単糖類」、2~10個の単糖類が結合した「少糖類(オリゴ糖)」、多数の単糖類が結合した「多糖類」があります。食物繊維は、多糖類に分類され4種類の食物繊維が存在します。

炭水化物の種類

・単糖類の種類
グルコース(ブドウ糖)、フルクトース(果糖)、ガラクトース、マンノース
・少糖類の種類
マルクトース(麦芽糖)、ショ糖(スクロース)、乳糖(ラクトース)、ラフィノース
・多糖類の種類
糖質:デンプン、デキストリン、グリコーゲン
食物繊維:セルロース、ペクチン、グルコマンナン、寒天

筋トレ後の食事には炭水化物が必要

筋トレ後にプロテインなどでタンパク質を補給する人は多いと思いますが、タンパク質の吸収効率を上げるには、炭水化物が必要になります。炭水化物を摂取するとインスリンの分泌が促進され、インスリンと一緒に様々な栄養が筋肉に運ばれます。最もインスリンが分泌される摂取の割合は、炭水化物3:タンパク質1で摂ると良いとされています。筋トレ後にプロテインを飲んでいる人は、100%ジュースでプロテインを溶かしてみたり、炭水化物のサプリメントも多くあるので、プロテインと合わせて摂取してみてください。

グリコーゲンは筋トレのエネルギー源

炭水化物の一種であるグリコーゲンは、主に肝臓や筋肉に貯えられています。筋肉には200~250gが含まれ、筋肉の活動には筋グリコーゲンが使われています。炭水化物の摂取制限によるグリコーゲンの枯渇は速く、枯渇するとタンパク質を栄養にして身体を動かします。タンパク質を栄養にすることは筋肉を分解してエネルギーに変えているので、筋肉の成長とは真逆の状態が起きてしまいます。このことからも、炭水化物はエネルギー源の確保と、筋肉の成長に欠かせない栄養となっています。

筋トレに良い食事は炭水化物とタンパク質

筋トレに良い食事はタンパク質を多く含む食品と、多くの人は認識していると思います。タンパク質は筋肉の主な成分であり、筋トレをするなら必要不可欠となっていますが、タンパク質は筋肉の必需品であり、筋トレの必需品はむしろ炭水化物となっています。筋肉の活動に必要な筋グリコーゲンの補給をしてくれるのは炭水化物です。炭水化物を摂らないとタンパク質をエネルギーに変えて筋肉を分解してしまいます。タンパク質の吸収を効率化するのも炭水化物です。筋トレにとって良い食事とは、炭水化物とタンパク質のどちらも摂ることとなっています。

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