筋トレに適切な食事を食べよう!筋トレ前後の栄養摂取

筋トレには適切な食事が重要になります。筋トレ後にプロテインだけを飲んでいても、十分な栄養摂取にはならず、筋トレの前後に適切な栄養摂取をすることで効果は大幅に増大します。筋トレ前にはしっかりと動けるようにエネルギーになる食事を考え、筋トレ後には筋肉になる食事を考えて食べるようにします。今回は筋トレ前後に何をどのタイミングで食べれば良いのかをご紹介します。

筋トレ前の食事

食べ物がエネルギーに変わるには時間が掛かり、満腹状態で運動をすると消化にエネルギーが使われるため、運動効率が低下してしまいます。また、食品により吸収スピードが違うので、食事のタイミングに合わせて摂ると効率的なエネルギー産生に繋がります。筋トレ前の食事は、これらの事に注意しながら食べないといけません。食事による胃の不快感とエネルギーの効率的な使用のために、筋トレの2時間以上前に通常の食事を食べて、筋トレ直前に軽い食事を摂るとエネルギー不足を起こさずに運動を続けられます。
【筋トレ前の食事の摂取タイミング】
・2時間以上前
通常の食事を満腹にならない程度に摂取
・1時間前
おにぎりなどの消化吸収の早い(グリセミック指数の高い)食品を摂取
・30分前
バナナやゼリーなどの消化が比較的早い食品を摂取
・直前
液状で炭水化物を含む食品(炭水化物入りゼリー飲料など)を摂取

筋トレ後の食事

筋トレ後にはゴールデンタイムと呼ばれる、成長ホルモンの分泌が促される時間が訪れます。これは筋トレ20分後、筋トレ後から約2時間、就寝中の計3回おとずれ、このタイミングに合わせて栄養を摂取すると、筋肉の成長や回復に効果的です。
【筋トレ後の食事の摂取タイミング】
・筋トレ20分後
炭水化物3:タンパク質1の割合で、液状で消化吸収が早いものを摂取
・筋トレから2時間
炭水化物3:タンパク質1の割合の食事を摂取
・就寝中
吸収の早いホエイプロテインと吸収の遅いカゼインプロテインを混ぜたプロテインを摂取

筋肉の発達に効果的な食事方法

筋肉の発達には通常の摂取カロリーより多くのカロリーを摂らないといけません。カロリーは消費カロリーよりも摂取カロリーが多ければ体重が増え、反対に消費カロリーが多ければ体重は減少します。体重の変動がない場合には、消費カロリーと摂取カロリーのバランスが取れています。筋肉を増やす場合にもこれは適用され、多くのカロリーを適切な栄養バランスで摂らなければいけません。食事方法としては、1回の食事の量を減らして回数を増やすというのが適切で、1日の食事回数を5~6回程度にします。この食事の中で体重を増やしたい場合には、1日の摂取カロリーを500~1000kcal程度多く摂るようにします。

筋トレ前後の食事は筋トレの結果を左右する

筋トレ前後の食事は筋トレの結果を左右します。筋トレ前に適切な食事を摂ることで、筋トレのパフォーマンスに影響が現れ、食べ過ぎても食べなさ過ぎても思うようなパフォーマンスが発揮されない場合があります。筋トレ後の食事も重要で、筋トレの効果を最大限に発揮したいのなら、適切な栄養摂取は絶対に必要になります。エネルギーがなければ筋肉は動かないし成長もしません。筋トレの効果を上げるために適切な食事を前後にしっかりと摂り、パフォーマンスの向上と筋肉の成長を目指してください。

関連記事

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    筋肉に効かせるためのトレーニングメニュー

  2. 筋トレにプロテインが必要なワケ

  3. 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…

  4. 最低でも2か月!筋トレの効果が出る期間を3つのレベル別に紹介!

  5. 筋トレの効果を引き出す食事方法

  6. 背中の筋肉を知って、筋トレをさらに極めよう

  7. 憧れのシックスパックやくびれに!腹筋の筋トレメニュー

  8. 筋トレに適したプロテインの摂取量

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