水泳前の食事はOK?

「運動の前に食事をしないほうがいい」という話をよく聞きます。

確かにたくさん食べた後に運動をすると、気持ち悪くなってしまうことがあります。

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食事の直後に運動はしないほうがいいのか

ただ、それ以外にも食事の直後に運動をしてはいけない理由があります。

人は、食べたものを胃や腸などの消化器官で、消化・吸収する必要があります。消化・吸収するためには、内臓を多く動かす必要があるため、多くの酸素や栄養を必要とします。

そのため、消化・吸収を行う際には、消化器官に血液が多く集まるようになります。 人の体の中に流れる血液の量は、急に変動はしません。消化器官に血液が集まれば、その分手や足などに回る血液の量は少なくなります。

この時に運動しても、手や足にある筋肉に十分血液が行きわたらず、必要とする酸素が十分に得られません。つまり、消化器官が一生懸命働いている間は、手や足の筋肉は満足に働けない状態なのです。

この状態で運動を行っても、十分な効果は得られません。そしてこれは、水泳にもいえます。

水泳は、全身をつかって行う運動の一種です。ただ浮くだけならまだしも、クロールや平泳ぎをする場合には、手足の筋肉を当然使いますが、消化器官が働いている間は、手足の筋肉が十分に酸素が得られる状況ではありません。

手足の筋肉が十分に動けないと、運動効率も落ちてしまいますので、食事直後は行わないようにしましょう。

では、食事の後どのくらいあけてから行うべきなのでしょうか。一般的に、食べ物の消化・吸収には、2時間ほどかかるといわれています。なので水泳の場合も、食事した後2時間ほどあけてから行うようにしましょう。

水泳は空腹で行っても大丈夫なのか

食事の直後に水泳を行ってしまうと、運動効率は落ちてしまいます。では逆に、空腹のときはどうでしょうか。人は、常にエネルギーを消費しながら生きていますが、運動を行うとその消費量はさらに増えます。

そして、人はまず糖をエネルギー源として利用します。その後糖が少なくなってくると、今度は脂肪をエネルギー源として利用するようになります。つまり、運動して脂肪分を減らすためには、体内の糖が少ない状態で行うのが理想的です。

そこで考えるのが、空腹時の運動です。確かに空腹時に運動を行えば、体内の糖も少ない状態なので、体内にもともとある脂肪分を消費することができます。けれどもここで考えるべきなのが、水泳でどの程度エネルギーが使われるかです。

体内に運動するだけに十分なエネルギーがなければ、力を思うように入れることができず、運動効率が落ちてしまう可能性が高いためです。ここで参考になるのが、「メッツ」という考え方です。

これは、安静時に対して何倍エネルギーが消費されるかを示したもので、例えば散歩は2.5メッツ程と言われています。では水泳はどうかというと、平泳ぎで10メッツ、早めのクロールで11メッツ、約10分間ゆっくり泳ぐだけでも6メッツ分になります。

同じ全身運動であるランニングも、8分間で10メッツであることを考えると、いかに水泳で消費されるエネルギー量が多いかがわかります。

水泳は全身運動の中でも、エネルギー消費が多い運動に分類されます。そのため、十分なエネルギーがなければ運動効率は落ち、満足できる結果は得られません。空腹で運動することは、避けるようにしましょう。

水泳の前に望ましい食事内容とは

空腹時も食事の直後の運動も避けるとなると、考えられる水泳のタイミングは、食後しばらく経ってから、ということになります。ただし、このタイミングは、食事の内容によっても変化します。

まず、食事の量は軽めにします。食事の量が多いと、それだけ消化・吸収にも時間がかかるためです。空腹を抑える程度の量にしておきます。また、食事の内容はできるだけ消化しやすいものにします。

例えば、すぐエネルギー源となりやすい米・うどんなどの炭水化物、バナナやりんごといった果物などです。これらの食べ物は消化もされやすく、すぐにエネルギーとして消費されやすい糖を多く含んでいるので、運動前の食事におすすめです。

逆に避けるべき食べ物が、揚げ物や不溶性食物繊維の多いものです。これらは消化されにくい食べ物なので、より長時間、消化器官に血液が行く時間が長くなります。さらに揚げ物に多く含まれる脂肪分は、エネルギーとして消費されるのは後回しになってしまうので、できるだけ避けるようにします。

このように、水泳をより効率的に行うためには、水泳を行う1時間ほど前に消化のいい食べ物を食べるようにするのがおすすめです。具体的にはバナナ・おにぎりなどを食べ、1時間ほどしてからするようにしましょう。

なお、水泳のプロである水泳選手の場合、1日の摂取カロリーは3000~4000カロリーほどと、成人男性のおよそ2倍のカロリーを摂取しています。

けれどもこれらのカロリーは、一度に摂取するのではなく、何度かに分けて摂り、食事も炭水化物やたんぱく質中心となっています。水泳をより効率よく行うために、食後程よく時間をあけてから行います。

そして、食事の内容にも気をつけるよう心掛けましょう。

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