Some eat to live and some people live to eat. Whether you want to eat more for pleasure, a competition, or to build muscle, you must learn to do so safely to maintain good health. Increasing the capacity of your stomach is like exercising a muscle, and it takes planning and cleverness to accomplish it.
- 1 More food in one sitting
- 2 Eat to build muscle mass
- 2.1 First calculate your body mass index (BMI).
- 2.2 Calculate the calorie intake needed to build muscle.
- 2.3 Calculate your protein needs.
- 2.4 Drink whey protein shakes between meals.
- 2.5 Eat low-glycemic, slow-digesting carbohydrates.
- 2.6 Stimulate testosterone production by eating fat.
- 2.7 Develop your weight lifting or training regimen.
- 2.8 Take fiber supplements.
- 3 Eat in competition
More food in one sitting
Always have breakfast.
It’s a common misconception that you need an empty stomach in order to eat more, and in fact, this couldn’t be further from the truth. Starting your day with fruit, whole grains, or lean protein is a great way to kickstart your metabolism, which means you’ll be very hungry later in the day, which in turn will allow you to eat more later in the day. A new study found that the morbidly obese were more likely to skip a meal early in the day. There is no link between skipping meals earlier in the day and weight loss. Don’t let yourself starve.
People who eat competitively stand for a reason. If you eat while sitting, pressure will be placed on your stomach from other organs, and it won’t expand as much as when you stand. It’s uncomfortable too. The stomach can hold quite a bit of food when you lengthen your torso, which is what happens when you stand.
Wear comfortable, loose clothing.
The jogging pants you got on holidays? Smart move. Wearing comfortable clothing is an essential part of eating more and continuing to feel good while you do so. Your stomach actually expands when you eat, and tight shirts and pants limit your ability to do so comfortably. If you want to eat more, wear clothing that allows you to do so.
Eat foods that contain monosodium glutamate (MSG).
Monosodium glutamate is a naturally occurring compound that artificially adds flavor to many foods. A side benefit of MSG is that it stimulates insulin release, effectively lowering blood sugar levels, making your body think it needs to eat more to replenish those levels. MSG is found in many packaged and prepared foods, such as ramen noodles, potatoes and tortilla chips, canned vegetables, soups, and deli meats. MSG is a controversial ingredient, often derided for obesity and linked by some people to side effects such as chest pain and facial numbness. Although studies report that there is no actual link between Given the additives and the symptoms, it is still a controversial substance.
Drink a moderate amount of alcohol or soda with meals.
Aside from the fact that sugary sodas and alcoholic beverages complement meals very well, the sugar in soda and alcohol causes insulin spikes that trick your body into thinking it wants to eat more. Commercial soda contains a large amount of refined sugar and the body has to make more insulin to break down the refined sugar, causing an insulin response similar to MSG. Your body will think it needs to eat more. Diet soda that contains aspartame also produces a similar effect. Aside from the de-inhibiting effects of alcohol, which can cause you to eat high-calorie foods When you eat foods that you normally avoid, the sugars in alcohol can have a similar effect, lowering serotonin levels and increasing your insulin response, thus causing hunger. Fizzy drinks fill you up, which means you’ll get full faster if you have a lot of beer or soda with a meal, leaving less room for food. Take half the coke for an insulin delivery without the fullness effect.
If you’re trying to eat a lot, then it’s important to avoid condiments that have contents that irritate the stomach or esophagus, as it makes it harder to consume a large amount of food. Mustard consists of ground mustard seeds, a potent member of the Brassica family, and vinegar, both of which are items that decrease your hunger and metabolism. It’s also good to avoid other vinegar-based savory condiments, such as barbecue sauce, hot sauce, sriracha sauce, or other peppery dips or toppings.
Eat to build muscle mass
First calculate your body mass index (BMI).
If you’re trying to gain muscle mass because you’re too lean or trying to gain muscle, then it’s important to make sure your body is ready for weight gain in the healthiest way possible. Just because you “look thin” doesn’t mean your BMI is optimal for weight gain, and you could be doing something unhealthy to yourself by trying to gain weight while not in shape. While it’s best to see a nutritionist first, you can calculate your BMI using the formula: Your weight in kilograms (or weight in pounds X 703) divided by your height in square meters (or square inches) If your BMI is between 18 and 25, then you’re at a low normal body weight, which means you can safely gain weight with the right diet and guidance.
Calculate the calorie intake needed to build muscle.
Muscle can only be built if you have a calorie surplus and then train specifically to promote muscle formation. The difference between gaining muscle and gaining fat requires you to calculate how many calories you need to consume to effectively build muscle and to ensure you’re eating the right foods. To calculate the amount of calories you need: Multiply your body weight in pounds by 20. This is the amount of calories you need to build muscle on days you work out.
Calculate your protein needs.
If you want to build muscle and gain weight, then getting enough protein to support muscle growth is absolutely essential. Without the right amount of protein, you can damage your muscles from overtraining. To find out how much lean protein you need, multiply your body weight in pounds by 1.5 times to find the number of grams of protein you need in a day. Chicken and peanut butter should be your best friends. Low in fat but high in protein. They’re easy to eat and come in many different ways to ensure your diet has enough protein.
Drink whey protein shakes between meals.
A very common way to gain mass and promote muscle growth after a workout is to take protein supplements to stimulate muscle growth. Protein whey powder is widely available and allows you to mix up smoothies that pack nutrients, vitamins and extra protein into one easy-to-drink beverage. Protein shakes are notoriously unpalatable, so it’s helpful to mix whey powder with smoothies such as yogurt, bananas, strawberries, and other flavorful fruits so you don’t just gobble down the amount of protein you need. If it tastes better, you’ll probably use it more often.
Eat low-glycemic, slow-digesting carbohydrates.
You should be consuming twice your weight (lbs) in carbohydrates (grams) on training days, and those carbohydrates should be primarily low-glycemic carbohydrates. That means whole grains, like oatmeal and fresh fruit and sweet potatoes. Avoid refined wheat flour. <ref>http://www.muscleandfitness.com/nutrition/gain-mass/eat-massive-get-massive</ref>
Stimulate testosterone production by eating fat.
Athletes who build muscle tend to eat more monosaturated and saturated fats, which increase testosterone levels, which in turn help increase muscle growth. You should typically be eating about half your body weight (lbs) in good fats during your training days. One of the best ways to do this is to drink milk. It’s easy to get down even when you’re not hungry and an excellent way to get more fat into your diet. Drink a glass of milk three times a day when you exercise.
Develop your weight lifting or training regimen.
All that calorie intake will only turn to fat if you’re not lifting weights and exercising profusely during your calorie surplus. Make sure you develop a healthy exercise routine tailored to your interests and muscle building. As a general rule, on training days, you should eat a succulent pre-workout and post-workout meal in addition to your three-meal-a-day routine. To get the right number of calories on your non-workout days, skip these meals.
Take fiber supplements.
If you’re looking to increase the amount of lean protein and carbs you eat per day, then it’s also very important that you take a fiber supplement to keep your gastrointestinal tract functioning regularly. Without that, weight gain can make you feel very uncomfortable.
Eat in competition
Build up your stomach capacity slowly.
Anyone who’s ever been inspired to eat as many sausages as possible in Nathan’s Hot Dog Contest has hit a quick and hard reality: You can’t eat that many hot dogs without prep. The stomach is a muscle like any other. He needs training and rest, otherwise you risk injury. If you want to increase your stomach capacity, do it slowly. According to some studies, the average human stomach can hold about 1.5 liters before becoming disgusted, but it can hold between 3-5 liters when properly trained. It’s possible for your stomach to rupture if you eat too much too quickly, but it’s very uncommon and rare. You will usually throw up before your stomach ruptures or you develop other physical problems.
Train with water.
The healthiest way to train and expand your stomach is not with food, but with water. Competitive eaters are able to drink a gallon of water in under 20 minutes. This increases stomach capacity and has relatively little health impact compared to eating too much at once. Start slowly increasing the number of glasses you drink of water each day and then increase the rate at which you drink the water. It’s best to start with eight glasses of water in the beginning, so let’s start there and slowly increase your capacity.
Wet your food
Water serves a purpose during eating contests, as well as during your workout. Although dunking a hot dog bun in water may not seem tasty, it helps break up the food before it gets into your mouth, making it much easier to swallow and digest. The quicker you get it down, the more you can eat and the water helps with that. Don’t drink too much water while you eat. While it’s fine to use some water to dissolve food, using it to quench thirst isn’t a good idea, as it reduces the space in the stomach for food to be absorbed.
Work out with cruciferous vegetables.
Two or three times a week, competitive eater Yasir Salem steams up as many as eight pounds of broccoli and cauliflower for a workout meal. These vegetables are gentle, rich in vitamins and quickly pass through the digestive tract, which makes them ideal for slightly stretching the stomach in combination with a large amount of water. As an added bonus, add a large amount of sauerkraut. Fermented cabbage has probiotic properties that help balance your gut flora, making it ideal for competitive eaters.
Eat gum to strengthen your jaw muscles.
Competitive eaters regularly chew up to six pieces of gum at a time to strengthen jaw muscles and ensure their eating instrument is in good working order. Just as important as your stomach’s ability to hold more food, you need to be able to eat quickly and efficiently. Check out this wikiHow article for neck and jaw strengthening exercises you can incorporate into your routine.
Do lots of cardiovascular exercises.
Have you ever noticed that competitive eaters tend to be lean and lithe? That’s because they’re in shape. Contrary to what you might expect, the ability to eat big doesn’t come from having a big appetite. Training hard and having good cardio are an essential part of being able to eat fast and competitively. Read this wikiHow article for good tips on cardiovascular health. Good breathing is also necessary for competitive eaters. Do breathing exercises to make sure you can breathe effectively while gorging on food.
Not all competitive eaters are the same. A hot dog-eating master needs to train in a very different way and for different amounts than a bacon-eating master, a chili-eating master, or an oyster-eating master. Knowing the specifics of the food you choose will help you prepare for it more specifically. A dining league is the US national organization that governs competitive dining. Check out their website to learn more about joining and the contests. It’s very important to meet with a health professor or organic specialist to devise health and exercise routines for the foods you plan to eat so your body works for you instead of against you.