しっかり筋トレしっかり食事さらに効果を上げるメニュー

筋トレの初心者は筋肉が付きやすい

筋トレを効果的にするには食事が大切です。ほとんどの方が筋肉をつけ体脂肪を落とすには摂取カロリーを気にします。気にしすぎてしまうあまり、食事の量を大幅に減らしてしまう方が多い様です。これは実際には何を食べたらいいのかわからなくなり体重が増えて焦って食事の量を減らしているケースも多いのです。筋トレの初期は初心者効果で筋肉がみるみる付きます。しかし、筋トレには停滞期と呼ばれる時期が来るため、ここからが本当の意味での体質改善になります。ここで、最も大切になって来るのが筋トレメニューの見直しと食事メニューの見直しです。今回は具体的な食事メニューの紹介をします。

必要な摂取カロリーとは

まず、自分に必要な摂取カロリーを確認しておきます。標準的な摂取カロリーは、身長と活動内容から導き出すことが出来ます。例えば身長175cmで活動内容が座っていることが多い方の場合、摂取カロリーは1685〜2022kcalになります。ご飯が一膳で約250kcalですので、ご飯だけであれば1日6杯になります。もちろん副菜や主菜、デザートなども摂らないとバランスが悪くなりますが、この様に計算をしていくと複雑になり、食事の楽しみも半減してしまいそうです。そこで、何をどの様に食べればいいのかを見ていきましょう。

筋肉をつけるにはタンパク質を摂る

効果的に筋肉をつけるには何と言ってもタンパク質が大切になってきます。体の成分はほとんどがタンパク質からできています。タンパク質をしっかり摂らないとカラダが作れないということです。タンパク質を多く含む食材は、肉類、魚介類、卵類、大豆製品、肉類乳製品があげられます。また、市販されているプロテインは容易に摂取することが出来ます。

タンパク質は動くエレルギー源

カラダを動かすエレルギー源は炭水化物です。炭水化物が不足すると体内のタンパク質がエネルギーとして使われます。筋肉を作る前にカラダを動かすエネルギーとして使われてしまうわけです。炭水化物を多く含む食材は、ごはん、パン、麺類、もち、カボチャ、レンコン、トウモロコシ、芋、果物などです。

細胞膜やホルモンの構成成分である脂質

脂質は細胞膜やホルモンの原料になり、長時間の運動では効率の良いエネルギー源となります。不足すると肌が乾燥したり糖尿病やうつ病などの原因にもなります。脂質の多い食材として、牛バラ肉、フォアグラ、生クリーム、ドレッシングなどがあげられます。

カラダを調整するビタミン

ビタミンはカラダの調子を整える効果があります。ビタミンDは日光にあたることで合成されますが、基本的には食材から摂ります。

ミネラルとは

ミネラルはカラダの4%を占めています。筋肉・血液・臓器などの構成成分になったり、様々な生理機能を調整する働きがあります。海藻類やキノコ類、ホウレンソウなどはミネラルを多く含みます。

具体的な食事メニューの紹介

まずはバランスのとれた食事メニューを基本とし、プラスアルファーで高タンパクな食事を摂るようにします。例えば、腹筋を付けシックスパックを手に入れたいとします。腹筋運動をどれだけ頑張ってもシックスパックを手に入れることは出来るでしょうか。シックスパックを手に入れるにはある大事な秘密があります。それは体脂肪です。シックスパックは体脂肪率15%くらいでうっすら見えてきて、10%を切るくらいになるとはっきり確認できるといわれています。そこで、今回はまず体脂肪を落とすメニューを紹介します。
まずは固形物を減らして体脂肪を落とす。
1日目
朝食:コップ一杯の水。ごはん。味噌汁。季節のフルーツジュース。
昼食:ぶりの照り焼き定食。(副菜として里芋の含め煮、菜の花のお浸し、ごはん、味噌汁)
夕食:けんちん汁、生野菜サラダ、
2日目
朝:コップ1杯の水、季節のフルーツジュース、雑炊
昼:月見とろろそば、ヤマイモとキュウリの酢の物
夜:ミネストローネ、生野菜サラダ
3日目
朝:コップ一杯の水、季節のフルーツジュース、春雨スープ
昼:オムレツ、白身魚のカルパッチョ、ごはん、カボチャのスープ
夜:豆腐とトマトの中華風スープ、生野菜サラダ

このメニューは汁物中心に組んであります。筋トレダイエットを目的としたメニューで、体脂肪を落とすことが一番の目的になります。この食事メニューで本格的な筋トレを行うと摂取カロリーが少なすぎてバテテしまうでしょう。ある程度の筋トレを並行して行う時は、このメニューを基本として一日6回の食事にしてください。10時のおやつの時間にバナナ一本を摂るとか、3時の時間にヨーグルトを摂るなどです。今回のメニューはしぼりやすくするカラダを作る準備の段階でのメニューとお考えください。

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