2005年10月09日

アスリートのダイエット法5

今回はアスリートのダイエット法について書いていきます。
アスリートで過度に太っている人はいないと思いますが、
シビアに減量しなきゃならないときがあると思います。
そんなときどうすればいいのかを書いていきます。



アスリートは普段練習している分、一般人よりも多くのエネルギーを使用しています。
そのためあんまり太ることはないと思います。

何らかの原因、病気、怪我等で練習を休んだ場合、で体重が増えてしまうことがあります。
練習しないのに練習していたときと同じ量の食事をしていたのではそりゃカロリー超過になってしまいます。

体重が増えてしまった場合、やはりベスト体重に減らしたほうは体にかかる負担も軽減しますし、競技力も向上します。

まぁ練習を休まざるを得なくなって、太った場合は練習を再開すれば自然に戻るとは思います。
でも一つだけ気をつけねばならないことがあります。

それは太ったからといって食事の量を減らさないことです。

練習に必要なだけの食事をしないと体が壊れますのでこれだけは注意しましょう。


次に練習をしていて、そんなに太っていない場合にもっと減量したい場合があると思います。
そういう時はかなりシビアに食事をコントロールしなくてはいけないと思います。

ただ減量するのではなく、筋肉の量を一定か、増やしつつ、脂肪を削り取るということをするからです。
体重を減らさずに体脂肪を減らすということです。

そのために行うことは

1.最終目標を定める
2.細かいステップを決める
3.実践する
4.修正する


です。

まずは最終目標を決めます。
何ヵ月後に何キロ落とすのかを決めます。

次に細かくステップを決めます。
一ヵ月後にどれだけやせていればいいとか、です。

次に計画したものを実行に移します。

最後にステップと目標がずれていないかを確かめ、計画を修正していきます。

方法論はこんな感じです。
これだけでできる人はどんどんやっていってください。

今度は栄養学的に何に気をつければいいのかを書きます。

ポイントは
高タンパク質
高ビタミン
高ミネラル
低脂肪

です。

練習により傷ついた筋肉修復に必要なタンパク質を忘れると筋肉がしぼんでいってしまいます。

一回に消化・吸収できるタンパク質の量は40〜50gなので小分けして、
除脂肪体重の2.2倍は摂りましょう。
タンパク質は筋肉を作るので基礎代謝がアップします。

ビタミンを取ることで体の中で起こる化学反応を効率よく行わせることができます。
それは疲労回復のものだったり、スタミナの増加のためだったり、怪我の予防になるものなどです。

ビタミンは相互に関係していて、一部摂っただけではあまり効果がありません。
なのでバランスよく摂ることが大切です。

そのためにもマルチビタミンのサプリメントを利用するとよいでしょう。
食事としては野菜、果物などを積極的に食べましょう。

ビタミンも代謝に必要なので、きちんと摂れば基礎代謝が上がります。

ミネラルもビタミンと同じで、体の中の化学反応を助ける働きがあるので
しっかりと摂って、身体機能を最大限まで引き出しましょう。

1gが9kcalもある脂質は摂りすぎに注意しましょう。
脂質は全くいらないわけではなく必要な量は摂らないといけません。

飽和脂肪酸、不飽和脂肪酸とありますが、不飽和脂肪酸を多く摂るようにしてください。
よく聞くDHA(ドコサヘキサエン酸)やEPA(エイコサペンタエン酸)は不飽和脂肪酸です。


減量は辛いとは思いますが、自分のやりたいことに対して妥協はしないと思えば、楽なもんです。
未来を想像、創造してみましょう!

sportstrition at 20:58│TrackBack(0) sportstrition 

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まじん
1981年1月8日生まれ。
現在25歳。
2005年3月大学院を卒業。

中学から陸上競技の短距離をやっていて、大学3年のときに最高の記録が出て、400mが49"76、400mHが53"60。はっきり言って全国レベルではないが、今もオリンピックを目指してがんばっている。

ここで紹介するスポーツ栄養学は大学時代からずっと学んできたこと。練習、栄養、休養がすべてそろって最高のパフォーマンスが得られると信じている。
スポーツ栄養ならこれだ!
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