高タンパク低カロリー!筋トレに有効な食事はささみだけ?

筋肉は付けたいけど体脂肪は付けたくないなどの理由から、高タンパクで低カロリーのささみが好まれる傾向にあります。ですが、牛肉や豚肉などの他の肉類も、赤身の輸入肉を食べれば高タンパクで低カロリーの食事ができます。鶏肉は比較的安くコストの面からも重宝されますが、他の食品をないがしろにすると、タンパク質の吸収や他の栄養摂取に悪影響を与えてしまいます。ささみ以外にも筋トレに有効な食事の栄養と利点をご紹介します。

ささみの栄養素

・若鶏ささみ(生)100gあたり
エネルギー:105kcal
炭水化物:0g
脂質:0.8g
タンパク質:23g

ささみ以外の高たんぱく質の食事

・輸入牛肉サーロイン(赤身、生)100gあたり
エネルギー:136kcal
炭水化物:0.5g
脂質:4.4g
タンパク質:22g
※牛肉の特徴として、鉄や亜鉛といったミネラルが、ささみと比べて豊富に含まれています。鉄は2.2g、亜鉛は3.9g含まれ、ささみと比べると鉄が約11倍、亜鉛が約6.5倍多く含まれます。
・豚ロース(赤身、生)100gあたり
エネルギー:141kcal
炭水化物:0.2g
脂質:4.6g
タンパク質:22.9g
※豚肉の特徴として、ビタミンB1の保有量が多く、その保有量は0.96㎎でささみと比べると約9.6倍多く含みます。
・ゆで卵(全卵)100gあたり
エネルギー:151kcal
炭水化物:0.3g
脂質:10g
タンパク質:12.9g
※ゆで卵の特徴として、他の食品に比べアミノ酸のバランスが特に良く、タンパク質の吸収効率が良くなっています。また、コレステロールはテストステロンの合成に使われており、男性ホルモンであるテストステロンは筋肉の発達に欠かせない役割を持っています。
・クロマグロ(赤身、生)
エネルギー:125kcal
炭水化物:0.1g
脂質:1.4g
タンパク質:26.4g
※マグロなど魚類は、身体に良いとされるDHAやEPAといった脂質を含みます。これらの脂質は摂らな過ぎると身体に悪いとされ、意識した摂取が必要になります。

筋トレに良い食事の摂り方と、吸収効率の良いささみの食べ方

筋トレに良い栄養はタンパク質だけではありません。炭水化物はエネルギー源となっており、脂質の持つコレステロールはテストステロンの元になる栄養です。ビタミンやミネラルは、コンディションやパフォーマンスを上げるために必要な栄養です。また、偏ったタンパク質の摂取も良い摂取方法ではなく、タンパク質を形成するアミノ酸は身体に必要な物が23種類あります。食品それぞれに含まれるアミノ酸には違いがあり、保有量の低いアミノ酸の値で揃って吸収されてしまいます。それを防ぐためには、ささみ+αでタンパク質を多く含む食品を複数食べることにより、アミノ酸のバランスが整い筋トレに理想的な食事ができるようになります。

筋トレに良い食事はささみ以外もバランスよく食べる

筋トレに良い食事とは、高タンパクで低カロリーの食事とは限りません。ささみは高タンパクで低カロリーですが、ビタミンやミネラルを多く含まず、ささみだけでタンパク質を摂るとアミノ酸のバランスが偏ってしまいます。これでは、タンパク質を効率的に吸収することは出来なくなってしまいます。筋トレに良い食事とは、ささみにこだわらずにバランスよく色々な食べ物からタンパク質を摂取することとなっています。

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