筋肉の回復を促すタンパク質とは?筋トレ時に役立つ栄養は2つある!

重要な栄養成分のタンパク質で筋トレの効果をアップ!

筋トレでは日常で使うものに比べて非常に大きいエネルギーを必要とし、筋トレによって傷ついた筋肉の回復にも同時に多くの栄養を必要とします。栄養不足は筋トレの際の怪我や筋肉痛の回復の遅れに繋がり、結果として筋トレの効果やモチベーションが薄れてしまうこともあります。このような事態を避けるために、ここではまず、定期的な筋トレを行うにあたって必要な栄養である「タンパク質」を紹介していきます。

筋トレで最も大きな役割を果たすのはタンパク質で、筋トレで傷ついた筋肉の回復を担っています。タンパク質は本来、厚生労働省の推奨量として体重1kgあたり0.7gほどの摂取目安量が設定されていますが、実際はこの目安量を食事で補えていないことも少なくありません。鶏肉は動物性タンパク質を多く含む食品の代表で、その他にも大豆製品にも植物性タンパク質が含まれています。まずは栄養成分表示でタンパク質量を確認する習慣をつけ、1日の摂取量が厚生労働省の目安量に近づくように意識しましょう。

タンパク質の最低限の目安量を食事で摂取できるようになったら、プロテインの購入を検討することがお勧めです。継続的に筋トレを行う場合には、体重1kg当たり1.5~2gのタンパク質を必要としますが、この量を食事だけで補おうとすると大量の肉を食べる必要があるなど、日常では難しいです。

プロテインは化学物質というイメージを持っている方も少なくありませんが、実際にはほとんどの商品が食品と同じ動物性または植物性タンパク質を主成分とする食品のひとつです。そのため、食事でしっかりとタンパク質を摂取しつつ、プロテインで足りない分を補って筋トレの効果を高めていきましょう。

筋トレをする時に役立つ2つの栄養

筋肉痛の回復だけでなく、筋トレでは実際にトレーニングを行う際にもしっかりと栄養を摂る必要があり、その際に必要な2つの栄養は水分と糖質です。

水分は栄養として意識されることが少ないですが、筋トレ中に水分不足に陥ると脱水症状や筋肉の麻痺・痙攣が起こることがあります。これらは筋肉の断裂など大きな怪我の原因となり、筋トレだけでなく日常生活への支障が出ることもあります。怪我をして筋トレが続けられなくならないように、筋トレをする前、している最中、終わった後のいずれのタイミングでも水分をしっかり摂取することが欠かせません。

トレーニングをする際に摂っておきたいもう一つの栄養として挙げられるのは糖質と呼ばれるもので、砂糖だけでなく一般的に「炭水化物」と呼ばれているものも含みます。糖質は筋トレにおいて直接エネルギーとなるため、筋トレ前に摂取しておくことで万全の体調でトレーニングに挑みやすくなります。長時間におよぶ筋トレをする場合には、トレーニングの最中に摂取しておくことも大切です。

糖質はごはんやパンなどの炭水化物をメインとする食品に多く含まれていますが、最近ではビタミンやミネラルも含んだ糖質補給のドリンクも多く登場しています。このようなサプリメントをうまく活用しつつ、筋トレに取り組む際にはしっかりと糖質を摂取し、エネルギーを補っておきましょう。

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