筋肉を付けるためのコツ!筋トレ後にたんぱく質をたっぷりと

筋肉を付けるのに必要な栄養とは?

筋トレをこれから始めたいという方はもちろん、すでに筋トレを始めている方、そして筋トレを始めてもなかなか効果が感じられずに途中で止めてしまったという方にも知っておいてほしいことがあります。それは、筋トレをするのと同じくらい、しっかり栄養を取ることが大切ということです。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。特に、程よく健康的な筋肉を付けたいという方は、普段の食事のなかでしっかりと栄養を取ることが大切です。では、具体的にどんな食べものを取るとよいのでしょうか。今回は、筋肉を付けるためのポイント!筋トレ&栄養のある食事についてまとめてみたいと思います。

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、筋肉を付けるためにもっとも重要なのはたんぱく質です。たんぱく質というと、身近な食品では卵・豆腐・納豆・肉・魚などに多く含まれていますが、重要なのは「たんぱく質は保存することができない」ということです。たんぱく質が筋肉になるために使えるのは、せいぜい5~6時間。それ以上時間が経ってしまうと、筋肉をつくるのには使えない状態になってしまい、その代わりにすでにある筋肉や皮膚などを分解してたんぱく質を作り出そうしてしまい、この状態を「カタボリック」と呼んでいます。このカタボリックに陥らないようにするためには、こまめにたんぱく質を補給することが大切です。

 筋肉を付けるために、たんぱく質を取るポイント

まず、たんぱく質には「動物性たんぱく質」と「植物性たんぱく質」の2種類があります。動物性たんぱく質は、肉や魚に含まれるたんぱく質のことです。植物性たんぱく質は豆腐や豆の加工食品に含まれるたんぱく質のことです。よく動物性たんぱく質は「太りやすい」「コレステロール値が上がってしまう」と敬遠されることが多いのですが、これは動物性たんぱく質のことではなく、正確に言えば動物性脂質のことを指しています。もちろん必要量以上に摂ると身体に悪影響を及ぼしますが、適度な動物性脂肪は、ホルモンの材料となるため本来必要です。植物性たんぱく質は、一般にヘルシーなイメージがありますが身体への吸収を表す「アミノ酸スコア」や生体実験の結果などを見ると、動物性たんぱく質に比べて身体に吸収されにくいという実態があります。つまり、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、動物性たんぱく質ということになります。

では、動物性たんぱく質をどのように食べたらよいのでしょうか。朝昼夜と1日3回食事を取る方の場合、三等分してたんぱく質を取るのはあまり望ましくありません。もし夕方に筋トレなどトレーニングをしたとしたら、夕食にしっかりとたんぱく質を取るのがおすすめです。ただし、夜に脂質を取ると脂肪として蓄積されやすいため、高たんぱく低脂質の食事がよいでしょう。たんぱく質の量としては、よく体重1キロあたり1.5~2グラムと言われていますが、あくまでこれは目安です。摂取するタイミングを大切にしましょう。また、もし激しいトレーニングを行った場合には、炭水化物も必要です。炭水化物の含有量が多いのは、ごはんやパン、麺類などです。

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