筋肉を付けるためのコツ!筋トレ後におすすめの食事

筋肉を付けるのには、カロリー計算よりバランスが重要!

筋トレをして効率よく筋肉をつけるためには、しっかり栄養を取ることが大切です。しかも、ただ栄養を取ればよいのではなく、そのタイミングが重要です。よく「プロテインを飲んでいるから大丈夫」という方がいますが、プロテインはあくまで補助的に使うものです。では、具体的にどんな食べものをどんなタイミングで取るとよいのでしょうか。今回は、筋肉を付けるためのコツ!筋トレ後におすすめの食事についてまとめてみたいと思います。

一般的に、一日の摂取カロリーの目安は、「脂肪を除いた体重に40を掛けた値(カロリー)」とされており、例えば体重70キロ、体脂肪率20パーセントの人だと「一日の摂取カロリーは2240キロカロリー」ということになります。脂質は1グラムにつき9キロカロリーであり、たんぱく質や炭水化物は1グラムにつき4キロカロリーなのでカロリー計算を行うこともできますが、毎食行うのはかなり面倒です。そこでカロリー計算するよりもバランスを重視して、効率よく筋肉を付けるためのポイントについてご紹介します。

 効率よく筋肉を付けるための食事のポイント

トレーニングを行う人のなかには、1日6食取る人もいます。これは、筋トレをして空腹を感じるとすでにある筋肉が使われてしまうため、こまめに食事を取ることで空腹感をなくすという意味があります。三大栄養素と言えば、たんぱく質・炭水化物・脂質の3つがありますが、筋肉をつくるのに最も大切とされるたんぱく質は、体重70キロの方であれば1日あたり約100グラム取ることが望ましいとされています。これは、3回の食事で計60~70グラム、間食で20~30グラムと考えると、食事では肉か魚を毎食100グラム程度食べることで満たすことができます。「たんぱく質は保存することができない」「たんぱく質が筋肉になるために使えるのは5~6時間」であるため、こまめにたんぱく質を補給することが大切です。また筋肉を効率よく付けるのにおすすめのたんぱく質は、植物性たんぱく質ではなく、身体へ吸収されやすい動物性たんぱく質です。

また敬遠されがちな脂質も、健康的な身体をつくるのには必要です。特に身体にとって必要なのは「不飽和脂肪酸」というもので、魚の油や亜麻仁油、えごまオイルなどに多く含まれます。最近問題になっている「トランス脂肪酸」はくれぐれも避けるようにしましょう。また主食としては、血糖値の上昇をゆるやかにするような「低GI値」のものがおすすめです。具体的には、ごはんなら玄米や五穀米、パンならライムギパンや全粒粉入りパンなどを選ぶようにするとよいでしょう。白米や赤飯、フランスパン、ふわふわの食パンなどはGI値が高く筋肉を付けたい方には不向きです。また間食におすすめなのは、糖分や脂質の多いお菓子ではなく、GI値が低くたんぱく質や良質の油が豊富に含まれるナッツ類や、低脂肪乳・無脂肪牛乳です。その他、鶏むね肉やささみ、低脂肪のヨーグルトなどもたんぱく質が豊富に含まれており、筋肉を付けたい方向けの間食向きです。また、筋トレをする人は水分をしっかりとることも大切です。しっかりと水分を取ることにより、筋肉の弾力をキープすることができます。

関連記事

  1. 筋トレを毎日行っても大丈夫か

  2. 筋トレにプロテインが必要なワケ

  3. 筋肉痛を起こしやすい筋トレと起こしにくい筋トレ

  4. 食事の取り方でトレーニング効率がアップ!筋トレの効果を最大にするご飯の…

  5. 筋トレの効果を上げる食事

  6. 筋トレに良い食事方法!炭水化物をしっかり摂ろう

  7. 筋トレの効果的な時間とは?

  8. 筋トレにプロテインは必要なのその疑問にお答えします

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