筋トレのおすすめ資格3選!

ガリガリ体型を改善したい!体重を増やすための食事とプロテインとは?

代謝が良すぎてガリガリに?

体型の悩みとして、脂肪がついて太っていることだけでなく、筋トレをしても筋肉がつきづらいガリガリ体型もあります。では、なぜガリガリ体型になってしまうのかということを、代謝と食事の2点から紹介します。

まず、あまり太らない人の体質として代謝が非常に良いことが挙げられます。このタイプの方は食べても食べても太らないことが多いため、日々の食事で炭水化物量を増やすといった工夫を取りましょう。筋トレを継続的に行う際は、肉や大豆製品からタンパク質も摂取することが不可欠です。

食べる量が少ないケース

もう一つガリガリ体型を引き起こすものとして、食べる量自体が少ないということがあります。ガリガリ体型の方の多くはこのタイプで、1日の食事量が最低限必要な量に届いていないことも多く、結果的に脂肪も筋肉も分解されてしまいます。女性の場合は1600~1800カロリー、男性の場合は1800~2000カロリーが1日の活動において必要とされています。

食が細いタイプのガリガリ体型の方は、筋トレで強い負荷をかけるためのエネルギーが発揮できないことも多いです。そのため、まずは1日に必要な最低限のカロリー摂取量を達成し、筋トレなどの運動量に合わせて増やしていくことが大切です。
食べる量が少ないガリガリ体型の場合、急激に食事量を増やすのは難しいため、少しずつ1回の量を増やすか、軽食やおやつを食間に食べるといった工夫が効果的です。

ここまでの解説の通り、ガリガリ体型の改善には食事への気配りが大切ですが、食事だけでカロリーを補てんできない場合、炭水化物を簡単に摂取できる栄養補助食品の活用がお勧めです。

ウェイト・ゲインプロテインとは

食事に加えることで体重を増やし、ガリガリ体型の解決を助けるサプリメントの一つとしてプロテインがありますが、特にプロテインの中でも炭水化物量を増やしたものを「ウェイト・ゲインプロテイン」と呼び、健康食品会社各社から様々な商品が発売されています。

一般的なプロテインはタンパク質量を重視しており、その成分の8割から9割がタンパク質・アミノ酸で構成されていることがほとんどです。一方、ウェイト・ゲインプロテインではタンパク質を含みつつも、炭水化物がその2倍以上含まれているタイプが多いです。水や牛乳に溶かして飲みやすいものも多く、ガリガリ体型の人がエネルギーを補うには最適なプロテインと言えます。

1日の摂取タイミングと量の調整方法

ウェイト・ゲインプロテインのお勧めの摂取方法は、各商品で推奨されている1日当たりの量を3で割り、3回に分けて飲むという方法です。たとえば、1日20gを3回摂取することを勧めている商品の場合、朝食後に20g、昼食後に20g、夕飯後に20gというように調整します。

しかし、実際の食生活では毎食同じ量ではありませんし、夕食は多めに食べるためプロテインを飲むのが大変、といったこともあり得ます。このような場合は、食間に1回分を摂取することで、1日の推奨量をしっかりと摂ることができます。

まとめると、ガリガリ体型の人はまずは食事で少しずつカロリー摂取量を増やすことを目指し、そのうえで補えない分は1日3回のウェイト・ゲインプロテインで摂取していくことが必要です。

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