おはよー！
現役トレーナー、現役ボディビルダーの健っす！
今日は栄養に関する記事だよ。
職業柄、沢山の初心者のかたの栄養面のアドバイスをするわけだが、よくやらかしているミスを3つ選んでみた。
はっきり言って、運動や食事に関心のない人のほとんどに当てはまっていそうだ。
ちなみに、ダイエットと筋肥大共通ね。
①低たんぱく
これが一番多い。
朝は0g。
昼と夜に30gずつ、くらいの人が多い印象。
ダイエット視点で大切なのは糖質を控えることと、高タンパクで筋肉や代謝の維持することが大切。
更にお肉や野菜をたくさん食べることで満腹感を出してストレスを軽減出来ことが大きい。
筋肥大視点でも同じく、このたんぱく質では不足しすぎ。
特に朝にたんぱく質0gがよくない。
よって、どんな目的でも大抵は高たんぱくは必要。
朝から卵や大豆製品、プロテインを摂取したほうがいい。
1日の目標たんぱく質は体重の2～3倍g！
②たんぱく質が分散できていない
上記と似た内容になるんだけど、理想は「25gほどのたんぱく質を4回～5回に分けて摂取」なんだよね。
例えば朝と昼にたんぱく質無し、夜に焼肉食べ放題で体重の2倍gを達成、ではバランスが悪い。
逆に筋肉が落ちてたり代謝が落ちたりするタイミングは、食事を長時間(12時間など)摂取していないとき。
もっと簡単に言うと、空腹を感じて更に5時間放置するなど。
特に筋肥大を狙うならこれは致命的。
つまり大抵の人に言えるのは、朝にちゃんと食べようってことだね。
しっかりたんぱく質を摂取したいなら、
朝食 プロテイン 昼食 プロテイン 夕食
などにすると、大抵は大丈夫。
糖質摂り過ぎ
筋肥大を狙った少食の人は当てはまらない。
でも大抵の人は夜ご飯が過剰になっている。
大抵の理由は朝と昼が少ないことで、強い空腹を感じて夜が増えるというパターン。
これはダイエットにはならない。
外食が多い人は特に当てはまりやすい。
糖質は体重の4倍～6倍程度に抑えたいところ。
ダイエットなら等倍～2倍くらいがオススメ。
ポイントは朝と昼にオイルを含む、食事をしっかり摂取することだね。
おまけ
よく、野菜が足りていないですよね、のような質問をされるが、少々極論だが俺は野菜の摂取を重要視していない。
理由は、そもそも厚生省が定めるようにビタミンミネラルをバランスよく摂取しても、体感できるほどのメリットがないこと。
「ビタミン摂取したから元気いっぱいだぜ！いえーい！」って経験ある？ないでしょ。
たぶん冷えたモンスターをｷｭっと飲んだほうが元気になる。
もう一つは、野菜からビタミンミネラルをバランスよく摂取することはほぼ不可能。
毎日、となると本当に現実的ではない。
俺はビタミンミネラルに関してはサプリメントで摂取している。
野菜は食べたいものを摂取するだけで、栄養素は考えていない。
ちなみに、繊維を摂取できることは大きなメリットと考えている。
まとめ
朝ごはんにタンパク質をしっかり摂取しよう！
ダイエット目的なら夜の糖質を控えようね。
以上！
コメント
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