筋トレに食事制限は必要か?目的にあった食事の摂り方

筋トレに一番良い食事制限は、特定の栄養を制限したり多く摂ったりなどは極力避け、全体のバランスを考えて、必要な栄養をしっかりと摂ることです。もちろん目的に合わせたて制限は必要になりますが、基本的には筋トレに必要のない栄養はないものと考えてください。どの様な目的でも節制は必要になるので、今回は多く食べる場合も少なく食べる場合も食事制限という言葉を使わせていただきます。

筋トレの食事制限《筋肉を大きくしたい人の場合》

筋肉を大きくしたい場合は除脂肪体重(体脂肪を除いた体重)の増加が必要になります。除脂肪体重を500g増やすためには、約2780kcalを余分に摂らなければいけなく、1週間当たり400~800kcal多く摂ると、500~1000gの除脂肪体重の増加が見込めます。総摂取カロリーの50~55%を炭水化物、30%をタンパク質、15~20%を脂質のから摂るようにすると効果的です。また、摂取カロリーを増やすには食事の回数を多くし、プロテインをより栄養価の高いMRP(ミールリプレースメントパウダー)やウエイトゲイナーを使い分けることも有効になります。ですが、紹介したものはあくまでも計算上のことで、自分の体重管理をこまめにしなければいけません。急激な体重増加は除脂肪体重の増加ではなく、体脂肪率の増加の可能性があります。その様な場合には1日の摂取カロリーを500gよりも減らす必要があります。反対に体重が増加しない人は、1日の摂取カロリーを増やす必要があります。

筋トレの食事制限《体重を増やさずに筋肉を付けたい人の場合》

普段から体重の変動があまりない人は、総摂取カロリーを現在の状態で構いません。食事は最低でも炭水化物を体重1㎏あたり5g、タンパク質は1.2g、脂質を総摂取カロリーの15%以上を摂るようにします。食事の割合は60%を炭水化物、25%をタンパク質、15%を脂質から摂るようにすると効果的です。筋肉の増加に伴い体重が増加する場合もありますが、そのような場合には1日の摂取カロリーを抑える必要があります。

筋トレの食事制限《体重を減らしながら筋肉を付けたい人の場合》

週平均500g~1㎏の減量は、1日およそ500~1000kcalの摂取制限が必要です。食事の割合は炭水化物を50~55%程度で、脂質の摂取を総摂取カロリーの10%以下に抑え、タンパク質の摂取を30%以上と多く摂る必要があります。筋トレをしながら減量をする場合には、総摂取カロリーの減少に伴うタンパク質不足を補う必要があります。また、炭水化物を制限する方法をとる人もいますが、筋肉を付けながら減量という点では、炭水化物の摂取制限は筋肉に悪影響をもたらします。リバウンドをしないためには急激な体重減少を避け、1週間に体重の1%を減らすというのが理想的な減量方法となっています。

筋トレに食事制限は必要

筋トレの効果を最大限に引き出すには、食事管理は必要になります。筋トレの効果を出すには食事の徹底した管理が重要で、何を食べたかによって体重の増量も減量も結果が決まってしまいます。増量したいと思って、ケーキや揚げ物など高カロリーのものを食べても、それが筋肉になっているとは限りません。栄養のバランスが取れて始めて筋肉は付いてきます。反対に減量をする場合には、ただ食べる量を減らすのではなく栄養をきちんと摂りながら摂取カロリーを控えなければいけません。食べずに減量をするのでは、ただの栄養失調で筋肉には全く良い影響を与えません。どのような目的でも筋トレには正しい食事制限が必要になるので、目的達成に向けて筋トレと食事制限を頑張ってください。

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