【初心者向け】トレーニングを開始したばかりの人へ向けた、食事に関するアドバイス!

こんにちはー!現役トレーナー、現役ボディビルダーの健です。
今日は今より筋肥大(マッチョ化)したい人という初心者に向けた記事にするよ。

例えばだけど、初めてジムに入会して2週間経った。トレーニングは週に3~4回。
ちょっと慣れてきて食事の方を手直ししたい、みたいな人にアドバイス!

通常の食事はもちろんだけど、サプリメントの種類がたくさんあってどうすればいいか迷うよね。
プロテインやアミノ酸やBCAAや・・・なんやねんそれ!

という訳で簡潔にまとめるよ。
今日の結論。

マッチョ化で大切なのは「高タンパク質」プロテインを2回飲んで、1日5回のタンパク質補給を目指そう!

最初に明言しておくと、週3~4回のハードなトレーニングと、高タンパク質の食生活ができれば、素人から「すごくかっこいい体をしていますね!」と言われるレベルまで高められる。

食生活の基本は高タンパク質!

まず一般的な食生活を送っている人の食生活をカウンセリングすると、大抵は以下の通りになる。

炭水化物 普通~過剰
たんぱく 普通
脂質   普通~過剰

普通ってなんやねん!っていう質問はまた今度にして。
ここで言いたいのは、タンパク質を十分摂取出来ている人は、ほぼいないということだ。

マッチョ化したい場合は、このタンパク質を多く取ることが非常に大切。
理由は、筋肉の材料がタンパク質だから。

肉、卵、牛乳、大豆、プロテイン等など・・・・
具体的に食品に含まれているグラム数を解説するととんでもない情報量になるので、各自調べてくれ。
栄養表記をチラッとみる癖をつければ、自動的に勉強できるよ。
そんな記事はこちら

また、炭水化物や脂質は逆に十分に摂取できている事が多い。
人によるけど、この二つは積極的に増やす必要がないことが多いと言うことだ。

マッチョになりたければ肉を食え!

タンパク質はどれくらい摂ればいい?目標は除脂肪体重の2倍g!

除脂肪体重とは、体から脂肪を取り除いた時の体重。
タンパク質は過剰によるリスクがほぼないから、そこまで神経質にならずに計算してしまおう。


体重が70kgある人は除脂肪体重が60kgくらい。
1日のタンパク質は×2gで、120g以上を目標にしよう。

上記のとおり、一般的な食生活をしている人は、大抵60gくらいしか摂取できていないということだね。

蛇足だけど、ダイエット中の人もこれくらいは摂取しよう。
なんせタンパク質は脂肪に非常に変換しにくい。

高タンパク質の食生活を実現するには、プロテインの導入がオススメ

トレーニングを開始した直後の人は、モチベーションに溢れていて結構すごいことを言い出す。

「毎日ささみを食べますよ!俺、頑張ります!」

やめとけ。1週間で挫折するよ。
しかもそれ夕食だけ想定してるだろ。

プロテインの最も素晴らしいところは「楽」ということだ。
粉をシェイカーに入れて、水or牛乳or豆乳でシェイクすると完成する。
この楽なことが、継続する最も大切なことだと思っている。

ちなみに俺は肉を食べるのは夕食だけなんだ。
朝~夜までのタンパク質補給は全てサプリメントで行っている。
繰り返しっぽくなるが、その理由は「調理が面倒だから」だね。

という訳で、1日2回程度プロテインを飲もう。
1回30gくらいでOK!

プロテインに関する記事はこちら
ダイエット編はこちら

タンパク質は1日で分散させよう!目標は5回!

タンパク質の目標は体重70kgのひとは120gと言ったが、じゃあ夕食に120g摂ります!では勿論ダメなんだ。

正解は、分散して食べること。
タンパク質は筋肉の材料。
長く体内に補給できない状態は、筋肉の成長が遅れたり、最悪落ちてしまうと考え、ある意味ビビって生活しよう。

07:00 朝食(卵×2、牛乳などでタンパク質を補給)
10:00 会社でコーヒーを作るフリしてプロテインを摂取
13:00 鶏肉がいっぱい使われた定食
17:30 退勤後、速攻でプロテイン摂取
18:30 トレーニング頑張る
20:30 豚肉がたくさん入ったお鍋を食す

こんな感じで5回のタンパク質補給を目指そう。
実質、プロテインを2回導入しているだけで、それ以外は一般人と同じような内容だよね。
しかしこれだけで、マッチョ化に必要なタンパク質120gを達成している!

タンパク質にも色んな種類があるから、継続しやすい方法を模索しよう

特に大切なのは朝ごはん!

とにかく朝食でタンパク質を抜いてしまう人が多い。
例えば、パンとコーヒーだけとかね。

厳しく言うけど、パンとコーヒーだけの朝ごはんでマッチョ化できると思う?
朝に時間がないならプロテインを飲みなさい。

朝ごはんにタンパク質が無いと何が起こるのか?
前の日の夕食が21時だとしてタンパク質を摂取したとしよう。
そして、次の日の朝食にタンパク質を抜いたとすると、次はお昼ご飯。
13時に食べるとしたら16時間もの時間、筋肉の材料であるタンパク質が補給できないということになる。
こんなことをしているようじゃマッチョ化は諦めたほうがいい。

朝食には必ずタンパク質を補給しよう!
朝のタンパク質にはマッチョ化以外にもたくさんメリットがあって、ダイエットになったり集中力が高まったりするよ!

まとめ

  • 1日5回程度に分けて、高タンパク質の食生活を心がけよう!
  • プロテインを使ったほうが「楽」で、継続しやすい
  • 朝ごはんのタンパク質は絶対に補給しよう

[Beginners] Meal advice for people who have just started training!

Hello! I am an active trainer and an active bodybuilder.
Today’s article is for beginners who want to be more muscular.

For example, it was two weeks since I joined the gym for the first time. Training 3-4 times a week.
Advise people who want to get used to it and rework their meals!

Of course it ’s a normal meal, but there are so many different types of supplements that you ’re wondering what to do.
Proteins, amino acids, BCAAs …

That ’s why it ’s concise.
Today’s conclusion.

The key to macho is to drink “high protein” twice and try to replenish protein 5 times a day!
The basis of eating habits is high protein!
How much protein should I take? The target is twice the lean body mass!
Introduction of protein is recommended to realize a high protein diet
Disperse protein in a day! The goal is 5 times!
The most important thing is breakfast!

The key to macho is to drink “high protein” twice and try to replenish protein 5 times a day!
First of all, if you can train hard 3-4 times a week and have a high protein diet, you can raise it to a level that is said by amateurs, “I have a really cool body!”.

The basis of eating habits is high protein!
First of all, the counseling of the dietary habits of people who have a general dietary life is as follows.

Carbohydrates normal to excess
Tanpaku Normal
Lipid: normal to excessive

What is normal! I will ask you this question again.
The point here is that few people have enough protein.

If you want to make macho, it is very important to take a lot of this protein.
The reason is that muscle material is protein.

Meat, eggs, milk, soy, protein, etc …
Explaining the number of grams contained in foods can lead to a tremendous amount of information.
You can learn automatically if you take a quick glance at the nutrition label.
Click here for such an article

Carbohydrates and lipids are often adequately consumed.
Depending on the person, the two often don’t need to be actively increased.

Eat meat if you want to be macho!
How much protein should I take? The target is twice the lean body mass!
Lean body weight is the weight when fat is removed from the body.
Proteins are not at risk from excess, so let’s calculate without being too nervous.

Example
People who weigh 70kg have a lean body mass of about 60kg.
The daily protein is x2g, and aim for 120g or more.

As you can see, people who have a normal diet usually only get around 60g.

Even if you are on a diet, take this much.
Anyway, protein is very difficult to convert to fat.

Introduction of protein is recommended to realize a high protein diet
The person immediately after starting the training is very motivated and tells me that it is quite amazing.

“Everyday I eat sashimi! I will do my best!”

Stop it. I’m frustrated in a week.
And it’s only supposed to be dinner.

The most wonderful thing about protein is that it is easy.
Put the powder in a shaker and shake with water or milk or soy milk to complete.
I think this easy thing is the most important thing to continue.

By the way, I only eat meat for dinner.
All supplements from morning to night are supplemented.
Repeatedly, the reason is “because cooking is troublesome”.

That’s why I’ll drink protein about twice a day.
OK at about 30g at a time!

Click here for articles on protein
Click here for diet
 
Disperse protein in a day! The goal is 5 times!
The goal of protein is 120g for a person weighing 70kg, but I’ll take 120g for dinner! But of course not.

The correct answer is to eat decentralized.
Protein is a muscle material.
If you can’t replenish your body for a long time, your muscle growth will slow down or your life will fall, so you can live in a way.

07:00 Breakfast (supplemented protein with 2 eggs, milk, etc.)
10:00 Make coffee at the company and ingest protein
13:00 Set meal with lots of chicken
17:30 After retirement, take protein quickly
18:30 Work hard
20:30 Eat a hot pot filled with pork

Let’s aim for 5 protein supplements like this.
In fact, just introducing protein twice, the rest is the same as the general public.
However, this alone has achieved 120g of protein required for macho!

There are many types of proteins, so try to find an easy way to continue
The most important thing is breakfast!
Anyway, there are many people who skip protein at breakfast.
For example, just bread and coffee.

Strictly speaking, do you think you can make macho with breakfast with only bread and coffee?
Drink protein if you don’t have time in the morning.

What happens if there is no protein in the breakfast?
Suppose that the previous day’s dinner was 21:00 and you took protein.
And if you pull out protein for breakfast the next day, next is lunch.
If you eat at 13:00, you will not be able to replenish protein, the muscle material, for as long as 16 hours.
If you are doing this, you should give up macho.

Be sure to replenish protein for breakfast!
There are many other benefits of morning protein besides macho, so you can become a dieter and concentrate!

Summary
Divide into 5 times a day and try to eat a high protein diet!
Using protein is easier and easier to continue
Let’s replenish breakfast protein

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