The Champ Knows Best

Lee Haney may have been Mr. Olympia in the 1980s and early '90s, but he was also a man ahead of his time. In 1987, now FLEX Group Editorial Director Peter McGough invited Haney to his home for dinner and noticed that Mr. Olympia ate his meal at an excruciatingly slow pace. McGough asked Haney if he didn't enjoy the food that was prepared for him. The guest of honor replied that he loved the dinner, but added that he always eats slowly to enhance the digestion of his food so that he can reap the benefits of all the nutrients.

Haney was definitely onto something with his slow eating pace. After all, digestion starts in the mouth, and chewing is a critical component to proper digestion. Proper chewing not only helps to break down the food mechanically, but also helps to release more digestive-system enzymes to carry the process further. If you don't chew your food enough, it may result in incomplete digestion. That means there are less nutrients, such as amino acids, getting to your muscles, and this could limit your muscle growth.

Haste Makes Waist

Haney may have been onto more than just a method to enhance his muscle mass. His slow eating technique may have also been his secret to staying lean. According to research from Japan, the rate at which you eat your meals may influence the amount of body-fat you hold. Researchers from the National Institute of Health and Nutrition in Tokyo assessed the eating rate and the amount of food eaten by almost 1,700 female subjects along with their body mass index (the BMI is a way to determine obesity based on weight and height). They reported in a 2003 issue of International Journal of Obesity and Related Metabolic Disorders that the faster the subjects tended to eat their meals, the higher their BMI and, therefore, their body fatness.

In another study, researchers from Nagoya University Graduate School of Medicine (Aichi) assessed the eating rate and the amount of food eaten by about 2,700 male and almost 800 female subjects, along with their BMI and blood glucose and insulin levels. They reported in a 2008 issue of Preventive Medicine that not only did the faster eaters have higher bodyfat, but they had higher blood glucose and insulin levels than those who ate slower.

The take-home message from these studies is that being like Haney and eating your meals slowly can help you build more muscle mass and keep bodyfat at bay. So slow down, enjoy your meal, and chew each bite thoroughly to start the digestion process and keep insulin levels low.

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