Is eating a big meal a sin? ! Do these muscle endurance exercises and grow muscles unexpectedly

The year-end banquets started one after another, and it was inevitable to eat and drink a lot. As a result, after all the big meals, my weight actually increased by 1 to 2 kilograms. I felt very guilty and decided to start losing weight. However, nutritionists say that eating a big meal occasionally is not only a treat, but also a good opportunity to gain muscle!

Eating a big meal is high in calories and can easily make you fat

Eating a big meal is high in calories and it is easy to gain weight, which is very troublesome. Nutritionist You Weiming believes that people occasionally celebrate birthdays, celebrations, dinners and other events, and usually eat more food, so the intake of calories, protein, fat, carbohydrates, vitamins, minerals and other nutrients is much higher than usual. In fact, you might as well use these nutrients that enter the human body to increase muscle.

The human body has more than 600 muscles, accounting for 30% to 50% of the body weight. The amount of muscle mass is determined by how the muscles are used daily and the amount of nutrients consumed. For example, athletes have significantly more muscle mass than office workers.

Do strength and endurance exercises before a big meal

Why does eating big meals help you build muscle? Nutritionist You Weiming said that before answering the question, we must first understand muscle tissue. When our muscles are subjected to appropriate resistance and stretching force, the muscle fibers will be slightly broken and damaged. The damaged area will release cytokines (CYTOKINES) to activate the immune system and repair the damage. The greater the damage to the muscle fibers, the more the body will repair the damage. The cycle of damage and repair can make the muscles gradually grow!

There are two key points in repairing damaged muscle fibers. First, adequate intake of calories, protein, fat, carbohydrates, vitamins, minerals and other nutrients in the diet to provide raw materials for new muscle tissue and accelerate the repair of damaged muscle tissue. Second, adequate rest, especially long periods of rest such as sleep, is more conducive to the recovery of damaged muscle tissue.

It turns out that the key to gaining muscle after eating a big meal is to do strength and endurance exercises before the meal, so that our muscle fibers will be slightly broken and damaged. The food in the big meal can then provide nutrients as raw materials to repair the damaged muscle tissue. Finally, when we go home and sleep and relax, our muscles will quietly grow.

Increase the intensity of exercise, such as jumping jacks and aerobic exercise

It helps to increase muscle after a big meal, and it is also necessary to rely on muscle strength and endurance exercises, especially exercises of sufficient intensity, such as basketball, badminton, swimming, skipping rope, cycling, etc. The intensity of exercise can be increased through equipment. If you don’t want to buy equipment for exercise, nutritionist You Weiming recommends referring to the exercise strategy of jumping jacks, aerobic exercise and jogging. Maintaining the exercise time for more than 20 to 30 minutes can also achieve sufficient exercise intensity.

Nutritionist You Weiming finally reminded that large meals should not be consumed every day, because eating large meals frequently will lead to excessive intake of calories, fat, protein, carbohydrates and other nutrients, which will cause metabolic burden on the body's organs and obesity, so it is not recommended to eat large meals frequently. If we have to eat a big meal, we must seize the opportunity and use it to build muscle.