Anime Eating - The Secret to Building Muscle?

Introduction: Food - The Secret to Anime Power?

A longstanding cliche of the shonen genre is the insatiable hunger of the heroes. These huge meals usually come after bouts of intense training or fighting. Some of my favorite gluttonous characters are Monkey D. Luffy from One Piece, Naruto from Naruto, Asta from Black Clover, and Mash from MASCHLE. All of these character’s battle prowess seems to come from their unending appetite. But is there really any benefit to eating like this? Could the secret to these character’s power and physiques really be their diet?

Fitness Nutrition Basics

Asta eating meat Black Clover — Asta eating meat

There’s an old saying that 1/4 of muscle is built in the gym and the other 3/4 in the kitchen. I find this to be true. Since so much of your success is dependent on what you eat it is important to understand the principles behind your food choices. In this section we will cover some of the foundational principles of fitness nutrition.

Carbohydrates

Carbohydrates are the body’s main source of energy. Carbs are especially important for athletes because they protect your muscle tissue from being converted into energy during exercise.

There are two types of carbohydrates: simple and complex. The type of a carbohydrate is determined by how it’s digested. Once digested, carbohydrates turn into glucose. Glucose provides energy for bodily processes, including exercise.

As the name implies, simple carbs are the simplest form of carbohydrates. Simple carbs are primarily glucose, galactose, mannose, and fructose. All simple carbs are more commonly known as sugar. Simple carbohydrates are digested more quickly than complex carbohydrates. Some examples of simple carbs are candy, sweets, and fruit. Because they are quickly digested, simple carbs are useful before and during intense workouts. There is some concern that simple carbs’ quick digestion may lead to overeating.

Complex carbohydrates are starches and fiber. Both starches and fiber typically come from plants. Fiber aids digestion and nutrient absorption. Fiber is further categorized as soluble and insoluble fiber.

Soluble fiber can be digested. Insoluble fiber, usually called dietary fiber, cannot be digested by the body. Therefore, the calories from insoluble fiber do not count towards your total daily calorie consumption.

Complex carbohydrates are digested slowly by the body. Because complex carbs are digested slowly, they are considered more ‘satiating’ than simple carbs. This trait of quick digestion is thought to prevent hunger and binge eating. Some common sources of complex carbs are whole grains, nuts, seeds, and legumes.

Carbohydrates - Glycogen - Energy

Glycogen, from carbohydrates, stores glucose for the body. Glucose is the body’s main source of energy. Glycogen is stored within muscle cells. Each ounce of glycogen is stored with three ounces of water. This characteristic of glycogen is the function behind bodybuilding’s water manipulation techniques.

Most importantly, glucose is used to provide energy for all bodily functions including exercise.

Protein

Protein is used both to build muscle and as a source of energy. Proteins are made up of amino acids. Essential amino acids are those which the body cannot produce on its own. Essential amino acids must be obtained from food and supplements. Non-essential amino acids are those that the body produces on its own.

Isoleucine, leucine, and valine are Branched-Chain Amino Acids (BCAAs). These amino acids are what most muscle tissue is made of. It is BCAAs that the body uses to maintain internal balance during exercise.

When the body lacks sufficient energy, from carbs and fats, the body will use amino acids. This can often happen during intense exercise as the muscle’s primary energy stores are depleted. There is a risk of muscle atrophy if amino acids are used for energy over long periods of time. This is most often the result of low to no carb or fat diets.

Athletes should aim to consume 1 gram of protein per pound of body weight every day. This number can go up to 1.5-2 grams of protein per pound of body weight depending on training intensity or training phase.

Complete and Incomplete Proteins

There are two types of proteins: complete and incomplete. Complete proteins are proteins that include the essential amino acids needed to process them. Most protein that comes from animal sources are complete proteins.

Incomplete proteins lack the essential amino acids needed to fully use them. Many incomplete proteins are lower in calories than their complete counterparts (ex. Egg whites). Consequently, many athletes find that they rely on incomplete proteins more when trying to lose weight. Because these proteins are incomplete, many athletes, in order not to lose muscle, use BCAA supplements.

Fats

Of the three macronutrients, fats are the most calorie dense (9 cal/gram). Because they are high in calories, fats contain a lot of energy. There are two types of fats: unsaturated and saturated. Unsaturated fats often come from plants. Saturated fats raise the body’s level of low-density lipoprotein (LDL) cholesterol. Increased levels of LDL cholesterol often result in negative health effects. The body converts saturated fats more easily than unsaturated fats to body fat.

Trans fatty acid (trans fats) occurs both naturally and synthetically. These fats are found mostly in vegetable oils and processed foods. Consumption of trans fats leads to increases in LDL cholesterol which can contribute to health problems.

While fats are an important source of energy and structure for the body, overconsumption of fats leads to weight gain.

Protein and Carbs - The Keys to Anime Nutrition

Most shonen gluttons eat mostly meat and pastries, that is, protein and carbs. An excess of these two macronutrients ensures that they have both the energy for physical activity and the protein for building muscle. Furthermore, by eating many other foods such as vegetables and fruits, they have all the micronutrients needed to process the protein as well.

This diet is very similar to the diet of Sumo Wrestlers. Chanko Nabe, the staple of a Sumo’s diet, is a stew filled with both micro and macro nutrients. Chanko tends to have a meat or fish base (protein), many vegetables (micronutrients), and noodles or rice (carbs). Chanko is eaten in extreme portions much like how Shonen characters also eat.

In addition to giant portions, Sumo wrestlers do a lot of daily physical activity. This activity, plus the excess of nutrients, ensures that their bodies are masses of solid muscle and strength.

Conclusion

The verdict is out - yes the anime diet will work. But there is a caveat, you need to workout just as much as you eat. Simply eating as much as your favorite shonen character will do little but help you gain weight. To fully maximize your diet you need to also put the work in at the gym!