こんにちはー！
現役トレーナー、現役ボディビルダーの健っす！
今日は糖質の適切な摂取方法について執筆してみるよ。
事前知識として。糖質制限のメリットと、トレーニング前後のサプリメントについて、ぜひ読んでおいて欲しい。
まずは結論から簡潔にまとめよう。
トレーニング前後に限り、糖質の摂取は必須！
まず糖質とは、ざっくり言うと米、パン、パスタ、芋、砂糖などに豊富に含まれている栄養素。
体にとって最もベーシックな「ガソリン」で、極端に低いとしんどくなりやすく、過剰に余ると脂肪として貯蔵しようとする性質がある。
ポイントはこの「ガソリン」というところ。
このガソリンは、トレーニングのクオリティ向上はもちろん、筋肉の成長や回復にまで必要となる。
つまり、筋肉の成長にはほぼほぼ必須と思っていい栄養素なんだ。
このガソリン（糖質）をトレーニング前後に摂取するのは、体にとって大変自然なことだと思う。
これについては引用するのすら面倒なレベルで、科学的根拠が存在する。
ほぼ間違いない知識と思って大丈夫。
具体的にトレーニング前後はどんな感じ？
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
赤線が糖質ね。
結構まとめて摂取していることが分かるだろう。
逆に朝ごはんや、夜ご飯は結構節制していたりする。
例えば朝はプロテインとグルタミン、夜ご飯は豚の生姜焼きとキャベツ大盛り、みたいなことが多い。
どれくらいの量を摂取したほうがいい？
これは色んな考え方ができるから大雑把な回答になる。
例えば、トレーニングが長くなる人は多めの方がいいと思うし、減量期、増量期などの考え方でも変わる。
血糖値の上がりやすさなどでも個人差が出そうだ。
俺なりの感覚で回答すると、トレーニングの１時間前や、トレーニング後の糖質などを全部合わせて、減量期であれば自分の体重g、増量期であれば体重の2倍g程度摂取するべきだと思う。
では糖質を極端に制限した状態では筋肥大はできない？
これも諸説あるから、俺の考え。
糖新生で生成された糖質や、ケトン体では筋肥大には不十分だと思う。
つまり俺なりの結論は「高いレベルに達することは不可能」だ。
「ボディビルやフィジークの存在を知らない、素人が見たときのマッチョ」のレベルであれば到達するとは思うよ。
サプリメントのマルトデキストリンってなに？
マルトデキストリン(Maltodextrin)は、デンプンの部分的な加水分解によって作られ、クリーム色の吸湿性の粉末となる多糖である。マルトデキストリンは消化しやすく、グルコースと同じくらい速く吸収される。程よい甘みがあり、匂いはほとんどない。天然の炭酸飲料やキャンディを作るのに用いられる。
https://ja.wikipedia.org/wiki/%E3%83%9E%E3%83%AB%E3%83%88%E3%83%87%E3%82%AD%E3%82%B9%E3%83%88%E3%83%AA%E3%83%B3
甘くない砂糖みたいなものと思っていい。
極度な糖質制限推奨派は発狂しそうな物質だな（笑）
トレーニング前後に食品を用意するのが面倒だし、コストもかさむ。
俺は安いマルトデキストリンを使って、タイムリーに糖質を補給しているよ。
ちなみに原料はトウモロコシらしい。
現在はマイプロテインのデキストリンを使っているよ。
Amazonにリンク。
まとめ
筋肉を成長させたいならトレーニングの前後は糖質が必須レベルで必要。
少なくとも自体重g。
以上！
コメント
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