If you're serious about building muscle, there are a few things you should avoid eating. Certain foods can interfere with your ability to build muscle, and might even make you gain weight. Here are some of the worst offenders:
1. Protein shakes and supplements - these can often be high in sugar and artificial ingredients
When trying to build muscle, it's important to be aware of the types of foods that can sabotage your efforts. Foods that are high in sugar and artificial ingredients, for example, can cause you to gain fat instead of muscle. Protein shakes and supplements can often be culprits in this regard, as they can be high in sugar and other unwanted additives. Instead, focus on eating whole, unprocessed foods that are rich in protein, healthy fats, and complex carbohydrates. These nutrients will help you build muscle without packing on the pounds.
2. Fried foods - they are high in unhealthy fats and can cause inflammation
While you might not think of fried foods as particularly healthy, they are actually one of the worst things you can eat when trying to build muscle. That's because fried foods are high in unhealthy fats that can cause inflammation, which can lead to muscle tissue breakdown. In addition, fried foods tend to be loaded with empty calories that will do nothing to help you build muscle. So if you're serious about building muscle, you'll need to avoid fried foods altogether. Instead, focus on eating healthy, whole foods that will provide your body with the nutrients it needs to build muscle.
3. Processed meats - they are often high in sodium and nitrates, which have been linked to health problems
A lot of people think that they need to eat a lot of meat in order to build muscle, but that's not necessarily true. In fact, eating too much meat can actually be detrimental to your health. Processed meats are particularly bad for you because they're often high in sodium and nitrates, which have been linked to health problems like cancer and heart disease. So, if you're trying to build muscle, it's best to avoid processed meats altogether. Stick to lean protein sources like chicken and fish, and get your red meat from grass-fed sources. Not only is it better for your health, but it tastes better too!
4. Sugar-sweetened beverages - these can spike blood sugar levels and contribute to weight gain
Foods that spike blood sugar levels can be detrimental when trying to build muscle. When blood sugar levels spike, the body responds by releasing insulin. Insulin's job is to store away any excess sugar in the blood stream by shuttleing it into either the liver or muscles as glycogen. The problem with this when trying to build muscle, is that insulin also shuttle's amino acids into cells - which can then be used for energy instead of building muscle tissue. Foods high on the glycemic index (GI) tend to be the biggest offenders when it comes to spiking blood sugar levels. Foods like candy, table sugar, pastries, white bread and sugary drinks are all high on the GI and should be avoided when trying to build muscle. Foods like oats, sweet potatoes, brown rice and most fruits have a lower GI and won't cause as big of an insulin response. When trying to build muscle, it's best to stick with lower GI foods and avoid sugary drinks and high GI foods altogether.
5. Refined grains - like white bread, pasta, and cereals, they are low in fiber and nutrients
Foods like white bread, pasta, and cereals are refined grains. They're low in fiber and nutrients. Foods that contain refined grains can spike blood sugar levels and cause inflammation. This can lead to weight gain and make it harder to build muscle. So, if you're trying to build muscle, it's best to avoid refined grains. Stick to whole grains like quinoa, oats, and brown rice. These foods are rich in nutrients and helps keep blood sugar levels stable. That means they won't cause the inflammation that can lead to weight gain or make it harder to build muscle. So, if you're trying to build muscle, focus on eating whole grains instead of refined grains.
6. Artificial sweeteners - these can confuse the body's natural hunger signals and lead to weight gain
When you're trying to build muscle, it's important to pay attention to the quality of the foods you're eating. While all calories are not created equal, there are some foods that can actually sabotage your efforts. One group of such foods is those that contain artificial sweeteners.
Artificial sweeteners are added to food for two primary reasons - to add sweetness without adding calories, or to add bulk without adding calories. However, studies have shown that consuming artificial sweeteners can actually lead to weight gain. This is because they can confuse the body's natural hunger signals, causing you to eat more than you would otherwise. In addition, artificial sweeteners can also lead to cravings for sweetness, which can further promote overeating. As a result, if you're trying to gain muscle mass, it's best to avoid foods that contain artificial sweeteners. There are plenty of other healthy options available that will help you reach your goals without jeopardizing your progress.
While you may be tempted to indulge in these foods occasionally, remember that they will sabotage your efforts to build muscle. So, it's important to be mindful of what you're eating and make healthy choices that will help you reach your goals.