【中級者向け】炭水化物に関する質問集。寝る前に食べたら太る?【米、パン、パスタ】

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。

今日は中級者向けに「炭水化物」に関する、質問集だでー。

炭水化物とは?

炭水化物(たんすいかぶつ、英: carbohydrates、独: Kohlenhydrate)または糖質(とうしつ、仏: glucides、英: saccharides)は、単糖を構成成分とする有機化合物の総称である。非常に多様な種類があり、天然に存在する有機化合物の中で量が最も多い[1]。有機栄養素のうち炭水化物、たんぱく質、脂肪は、多くの生物種で栄養素であり、「三大栄養素」とも呼ばれている。栄養学上は炭水化物は糖質と食物繊維の総称として扱われており、消化酵素では分解できずエネルギー源にはなりにくい食物繊維を除いたものを糖質と呼んでいる[2]。三大栄養素のひとつとして炭水化物の語を用いるときは、主に糖質を指す。

https://ja.wikipedia.org/wiki/%E7%82%AD%E6%B0%B4%E5%8C%96%E7%89%A9

糖質+食物繊維=炭水化物ってところをしっかり覚えておいてね。

具体的な食品は、パン、ご飯、果物、パスタ、砂糖みたいなの。
果物やスポーツドリンクは糖質豊富だから注意な。
妻の記事も参考に

どの食品に何グラム入っている、などは覚えるしかない。
なにかコンビニやスーパーで食品を買う時は、栄養表記を見る癖をつけるといいかも。
そんな記事はこちら

炭水化物の役割は?

めちゃくちゃ簡潔に言うと、体の「ガソリン」
ガソリンが少ないと、動くのがしんどかったりしてトレーニングやスポーツが頑張れない。

でもそのガソリンが豊富すぎると、体が「おい!余ってるな!おい!貯蔵しておくぞ!」となって太る

一日になんグラム食べていいの?

今の日本でいう「バランスのいい食生活」で計算すると、一日に2000キロカロリーを摂取するとして、その65%を炭水化物で摂取することになり、325gの炭水化物を摂取することが推奨される。(炭水化物は4キロカロリー)

コンビニのおにぎりを8個食べる計算になり、ウェイトトレーニングを真剣にやっている若い男性でもない限り、ちょっと過剰と思うな。

人類の起源を考えると、もともとは完全に肉食なんだよ。
それにおまけするように草や木の実を食べる生活が長かったはずだ。
なのに近年に入って突然おにぎり8個とか、原始人がこっちみて笑っとるわ。
そんな記事はこちら

あくまでも俺の感覚だが、運動をしていない人なら、体重×1~2グラム
しっかりと運動をしている人でも体重×3~4グラムで十分だと思う。

これ食べたら太る?

思考を放棄した人によく聞かれるのがこれ。
こう思ったときは、基本的に「糖質」の量を見よう。
一日の合計の糖質量が、上記の量以内に収まるのであれば大丈夫。

しかしこの質問をして来る人はすごく多い。
それ以外にも色々食べるでしょ、あなた。

「私、これ買っても貯金増える?」って聞いているようなものだぞ。

寝る前に炭水化物を摂取したら太る?

いくつか条件はあるものの、明確に太るといったエビデンスは、実は「ない」
完全にない、とまでは言い切れないんだけど、世間一般に言われてているような「夜は太るから!」というのは実は間違いなんだ。

最近見たデータだと、8割以上の人が夜に摂取カロリーが高まり、一日の60~70%もの摂取が夕食に固まることが多いらしい。

つまりだ「夜に食べるから太る」ではなく、「夜にめっちゃ食べてしまう」のが原因。
よって「頑張って夜を減らす」というのは結果的には正解だとは思う。

ダイエット中空腹で寝られません

そういうデータあるね。
満腹でももちろん、空腹でも睡眠の質が落ちるようだ。

結論、寝る直前でも糖質は食べても大丈夫だよ。
ただし、一日の糖質量をしっかり把握してね。

運動をしっかりとしているならむしろ食べたほうがいい可能性もある。
ボディビルやフィジークのコンテストに出るほどのコンディションを作る最終調整でもない限り、夜は食べても大丈夫。

少々マニアックになるが、筋肉に糖質が十分!→肝臓に糖質が十分!→脂肪になるかー!の順番。
肝臓の糖質(グリコーゲン)がいっぱい、のところまでなら逆に食べるべきだ。

運動後に炭水化物を食べたら意味ないですよね

これは超初心者に多い質問。気持ちはわかるよ。
せっかく運動で痩せたのに、すぐ食べたら元通りになるイメージだよね。

気持ちはわかるが、めちゃくちゃ間違っている。
じゃあ逆に質問するけど、いつなら糖質食べるのよ?

運動後は、一日で最も糖質が必要なタイミング。
上記でも書いたとおり「炭水化物はガソリン」なんだ。
ハードな運動後は糖質を補給することによって、成長や回復に利用されるので食べるべき。
むしろ、一番太りにくいタイミングだ。
そんな記事なこちら

まとめ

  • 糖質を寝る前に摂ると太る、というエビデンスは実は少ない
  • でも結局多くなるから節制は必要
  • 寝る前でも適量なら食べても問題なし
  • むしろ食べたほうがいいかも
  • 糖質量を把握しよう

以上!よかったらシェアをお願いします!

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