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食べ方とは

筋トレをする時におすすめの食事のとり方は?

筋トレを通して筋肉の量を増やしたい場合には食事の回数を増やすのがおすすめです。具体的にはいままで朝・昼・夜と3回に分けていた食事をさらに細分化して6回ぐらいにするのです。食事の回数を増やすメリットとしては空腹状態になる時間を限りなく少なくできる点にあります。常におなかのなかに何かがある状態にしておくとエネルギー源が枯渇する心配がなく、その結果として血糖値を常に高い値に保っておくことができます。すると、自分自身の脳が「これ以上脂肪をため込む必要はない」と判断するため余分なぜい肉を付けずに筋肉だけを付けられるというわけです。実際、プロスポーツ選手やボディービルダーのように本格的に身体を鍛えている人たちは食事の回数が多い傾向にあります。

食事のとり方を間違えるとどうなる?

では、食事の回数が少なかったり、食事をとるタイミングが不規則になるとどうでしょうか。このような食生活が続くと当然空腹を感じる時間帯が増えてきます。すると、その間は血液中のブドウ糖濃度も低い値を示すようになってしまいます。血糖値が下がると脳が「エネルギーが足りていないからもっと脂肪をため込まないと」と間違った判断をしてしまい、太りやすくなるホルモンをたくさん分泌してしまうのです。ゆえに、食事のとり方を間違ってしまうと必要のない脂肪が付いてしまうのはもちろん、筋トレの効果も分かりにくくなりますから注意しましょう。

1回あたりにどれくらいの量と食べればいい?

なかには「私は少食だから毎日6回も食事をとるのは大変」と思った方もいるでしょう。しかし、ここでいう食事とはプロテインなどの補食も含みます。ですから、ガッツリとボリュームのある量を必ずしも摂取する必要はありません。1日3回の食事の間におにぎりやサンドイッチといった軽食をはさむだけでも十分に効果は期待できます。あくまでも大切なのは空腹状態を作らないことです。どれくらいのカロリーの食事をどんなタイミングでとればいいのか考えるのはなかなかに大変な作業ですが、筋トレの効果を最大限に発揮するには絶対に欠かすことのできない部分です。筋トレをしたら終わりではなく、食事もトレーニングの一部と考えて真剣に取り組むのが筋肥大への近道だと言えます。

どのタイミングで食事をとっても効果は同じ?

摂取するカロリーがまったく同じでも食事をするタイミングで身体に与える影響が変わることが研究でわかっています。例えば、胃袋のなかに食べたものが残った状態で眠ると太りやすいホルモンがたくさん分泌されるので、余計な脂肪を付けたくない人は就寝時間の少なくとも3時間前くらいまでには食事を済ませるようにしましょう。ただ、生活をするなかでどうしてもおなかが空いてしまうこともあるでしょう。そんな時には前述したようにプロテインを上手に活用したり、野菜ジュースのようなビタミンを多く含む食材で補うようにするのがおすすめです。最近では筋トレやダイエットをしている人向けに低カロリー高たんぱくなサプリメントなども売られていますから、そういったものを使ってみるのもひとつの手です。

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