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Food after training.

I eat within 30 minutes to an hour after training.

If you do not eat anything for a long time after training, your body will lack energy and try to break down muscles and make energy.

👉 diet, you want to avoid this.

I feel that the body changes by taking nutrition at the right time 🍖

# muscle _ training

The diet

BOTTY MAKEUP

diet to lose weight

1/4 Edited to

... Read more筋肉をしっかりつけたい方は、トレーニング後の食事がとても重要です。特に一汁一菜のようなシンプルな食事だけでは、たんぱく質や糖質、ビタミン、ミネラルを十分に摂取できない場合があります。私の場合、トレーニング後はブロッコリーや雑穀ごはん、ゆで卵、ひじき煮、サラダチキンなどのメニューを取り入れています。これにより、筋合成を促進し回復を早めることができました。 痩せすぎの方は筋肉も落ちやすくなるため、糖質を減らしすぎず、適量の質の良い糖質を摂ることが大切です。糖質が不足すると体は省エネモードになり基礎代謝が下がってしまうため、ダイエット効果も下がります。バランスよく栄養を摂るために、一汁一菜でもタンパク質が不足しないように工夫したり、副菜を追加するなどして栄養の偏りを防ぐのがおすすめです。 トレーニング後の30分〜1時間以内に食事を摂ることで体はエネルギー不足に陥りにくく、筋肉を分解してしまうことも防げます。継続して実践することで、しっかりボディメイクができると感じています。ぜひ、自分の体調に合わせて栄養バランスの良い食事を心がけてみてください。

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