筋トレの効果を上げる食事

筋肉を大きくするには、トレーニングをしっかり行う必要があります。しかし、そのトレーニングの効果を最大限に発揮するためには食事(栄養摂取)が重要になります。

今回は、筋トレの効果を上げる食事方法について紹介します。

たんぱく質をしっかりと摂る

筋肉を大きくするうえでは、まず第一にたんぱく質を摂取する必要があります。現在はサプリメントが充実しており、プロテインからも簡単にたんぱく質を摂取できますが、それでもやはり一番大事なのは食事からの摂取です。

たんぱく質には動物性たんぱく質と植物性たんぱく質があります。動物性たんぱく質の代表例としては、肉類があります。牛・豚・鶏ともにたんぱく源としての役割は同じですが、アミノ酸組成やビタミンの量が若干異なります。

一番安価で購入できる肉類は鶏の胸肉です。鶏胸肉は安価かつカロリーも少ないので、金銭的に余裕のない人でも気軽に食べることができます。できれば、調理する際に皮を剥いで食べるようにしましょう。

牛肉はアミノ酸組成が最もよく、お金に余裕があれば一番食べたいものですが、やはり毎日食べるのは厳しいでしょう。ちなみに、牛肉を食べる際には、赤身の肉を食べるようにしましょう。

豚肉は部位によっては脂肪が多く、注意が必要です。豚はビタミンBは豊富ですので、疲労回復に効果があります。

植物性たんぱく質としては、大豆製品があります。納豆や豆腐、豆乳などから摂取することができます。植物性たんぱく質は腹持ちがよく、ダイエットにも効果的です。

これらたんぱく質とプロテインをうまく組み合わせて、1日当たりのたんぱく質は体重×2gを摂取できるようにしましょう。

炭水化物も重要

体を大きくするには、炭水化物も必要になってきます。炭水化物を一切摂取しないでトレーニングを行うと、エネルギー不足になり、力が発揮できないという問題が生じます。また、たんぱく質は糖質(炭水化物)と一緒に摂取することでより効果的に吸収されます。

おすすめの炭水化物は、GI値の低いものです。GI値とは、グリセミックインデックス値といい、血糖値の上昇スピードが緩いほどにその値が低くなります。

血糖値の上昇が緩やかであれば、その分余計な脂肪をため込むことがないので、ある程度の量を食べても大丈夫です。代表例としてはオートミール・サツマイモ・玄米などです。

脂質は選んで摂取する

脂質はカロリーが高く、脂肪のつく原因となりますが、やはりこれも多少は摂取したほうが体を動かす上で大事です。

同じ油でも、種類は異なります。できるだけサラダ油は避け、オリーブオイルやごま油、亜麻仁油などを調理に使ったりするようにしましょう。

また、酒や青魚に多く含まれるオメガ3脂肪酸は、対体調を維持する上で重要になります。血液をサラサラにする効果もありますので、魚を積極的に食べる、もしくはサプリメントの形で摂取するようにしましょう。

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