10 Foods You Should Never Eat If You're Trying to Build Muscle
Whether you’re trying to build muscle or lose fat, you need to make sure your diet includes an adequate amount of protein.
However, adding too much protein in the form of supplements or high-protein foods can hurt your progress.
Here are 10 foods you should never eat if you’re trying to build muscle (and what to eat instead).
Stay away from fruit juices
Fruit juices are high in sugar and low in fiber, so they can cause a spike in blood sugar levels. The high amount of carbohydrates can also lead to insulin resistance and increased fat storage, which can make it more difficult to build muscle.
Don’t eat anything fried
Don't eat anything fried! Fried foods are usually made with oils that lack omega-3 fatty acids. These oils, like corn and soybean oil, are high in polyunsaturated fats.
When you fry something in these oils, it can change the structure of the food's proteins and make them less digestible and harder for your body to use.
Snack on nuts and nut butter
Nuts are a great low-fat, high-protein snack that can help you feel full.
Nut butterlike almond butter and peanut butter is another great snack choice when looking to build muscle. This nut butter arere high in protein and can be used as a spread on toast or sandwiches.
Steer clear of white rice and pasta
White rice and pasta are two of the worst foods you can eat if you want to build a lean, muscular physique.
They are both high in carbs, which will make it difficult for you to burn fat while building muscle. Another reason that these foods should be avoided is that they do not provide any protein.
Protein is vital for muscle growth, so getting enough of it is key when trying to build muscle mass.
Avoid artificial sweeteners, added
sugars, and high fructose corn syrup
A lot of people think that sugar is the devil when it comes to building muscle. But sugar isn't the only thing you need to avoid if you want your muscles to grow. Artificial sweeteners, high fructose corn syrup, and added sugars should be avoided as well.
Artificial sweeteners can cause headaches and stomachaches. Plus, they don't do anything for your body other than making things taste sweeter without adding any nutrients or calories.
Cut out dairy for most meals if you want to build muscle faster
Dairy is good for you and it tastes great, but if you want to build muscle faster, dairy should be avoided. Dairy contains a lot of lactose which is a sugar that can make your body store more fat.
It also takes up valuable space in your stomach that could otherwise be filled with other foods that provide protein and calories needed for building muscle.
Protein is the fuel that your muscles use to grow and become stronger.
When you don't eat enough protein, your body will burn through other sources of fuel, such as fat and carbs, instead.
That means no matter how much weight training you do, you won't see any results if your diet doesn't provide your body with adequate amounts of protein.
Keep salt intake low during the day
Salt is a double-edged sword. It's not the only thing you should be watching when trying to build muscle, but it's an important one.
Consuming too much salt can lead to water retention and bloating, which will hinder your ability to build muscle mass.
To optimize your recovery time and prevent injury, keep your salt intake low during the day (less than 1500mg) and increase it post-workout with a more appropriate level of sodium intake (3000-5000mg).
Avoid packaged foods, particularly ones that are marketed as low fat
Packaged foods, particularly ones that are marketed as low-fat, are often high in sugar and other unhealthy ingredients. Avoid these foods as they will only slow your progress and make you hungrier than if you had eaten a nutritious meal.
Drink green tea before you workout
Green tea is rich in catechins, which are plant-based antioxidants that are thought to help prevent cancer and lower your risk of developing type 2 diabetes.
The polyphenols found in green tea may also help fight heart disease. Drinking green tea before you work out can help increase endurance and stamina, which will allow you to work out for longer periods without becoming fatigued.