トレーニング前後のサプリメント、栄養状態についてまとめる

こんにちはー!
現役ボディビルダー、現役トレーナーの健っす!

今日はタイトルの通り、筋トレをするときの栄養状態についてまとめるよ。
まず初心者向けと、中級者向けに分けて具体的な方法をまとめるよ。

筋トレ初心者にやってほしい食事

筋トレ1時間前
おにぎり1個、プロテイン30g

筋トレ中

トレーニング直後
おにぎり1個、プロテイン30g

こんな感じでOK!
使っているサプリメントはプロテインだけなので、コストが安い。
下記に中級者向けも書くが、実際はこの内容でも十分に成長は可能。

プロテインはできれば良質なホエイプロテインを摂取して欲しい。
おすすめはコスト面でゴールドスタンダード、品質でゴールドジムといったところか。
(画像クリックでamazonにリンク)

より高みを目指す人はこんな感じ

筋トレ1時間前
おにぎり1個、プロテイン30g

筋トレ直前
プレワークアウトドリンク
(カフェインやシトルリンなど)

筋トレ中
EAA15g、BCAA5g、デキストリン50g

筋トレ直後
おにぎり1個、プロテイン30g

こんな感じ。
使うサプリメントが増えるので、もちろんコストも上がる。
しかし誰もが羨む体、というレベルを目指したいのであればこれくらいは必要経費と考えよう。
(画像クリックでamazonにジャンプ)

プレワークアウトドリンク。
トレーニング前に飲むと頑張れるやつ。

EAA(エッセンシャルアミノアシッド)必須アミノ酸。コストを考えて今はマイプロ。

BCAA(ブランチドチェーンアミノアシッド)分岐鎖アミノ酸。

ポイント① 糖質が大切!

まず大切なのは、糖質の摂取だ。
糖質は体を動かすガソリンのようなもの。
トレーニング前に糖質を補給しておくとパフォーマンスが向上することは、多くの実験で証明されており、間違いない。

上記の例で挙げた糖質は「おにぎり」「デキストリン」

おにぎりは吸収が遅いため、1時間前に摂取している。
トレーニングの直前におにぎり、は逆効果になりうる。
デキストリンは吸収が早いため、トレーニング中に摂取。

トレーニング後にも糖質の摂取は必須で、トレーニング中のデキストリンに合わせて、おにぎりも再度摂取。
おにぎりは1時間後などのアフターケアを考えている。

糖質が不足すると、フルパワーでトレーニングができないばかりか、回復や筋肉の成長も遅くなると考えていい。

ポイント② アミノ酸も大切!

例で挙げたアミノ酸は、プロテイン(体内で分解されてアミノ酸に)、EAA、BCAA。
アミノ酸は体を構成する材料となり、BCAAなどは集中力の向上やパフォーマンスの向上に役立つ。

ホエイプロテインは吸収が早いとは言え、即効吸収、とまでは言わないスピード。
実際に血中にアミノ酸が行き渡るまでは40分程かかると言われているので、トレーニングの1時間前に摂取。

トレーニング中は吸収が超速なEAAとBCAAを摂取。

トレーニング直後にはアフターケアを考えて再度プロテインを摂取。
これはおにぎりと同じく、直前の吸収を狙ったものではなく、1時間後のエネルギー状態を良くするような目的。

まとめると

トレーニング前とトレーニング後、共に、吸収の遅い糖質とタンパク質、吸収の早い糖質とタンパク質が必要ということだ。

遅いタンパク質 → ホエイプロテイン
早いタンパク質 → EAA、BCAA
遅い糖質 → おにぎり
早い糖質 → デキストリン

以上!
参考にしてくれ!

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