Foods to Avoid When Building Muscle

Many believe that eating all types of food builds your body and makes you healthy. But there are some foods to avoid when building lean muscle. Importantly, before starting to gain muscles, you should consult your dietitian nutritionist, or gym trainer. This article will explore foods that can hinder your muscle growth and nutrition that can help you develop it.

Why Building Muscles?

You may have seen many people going to the gym or following a strict food plan to build their body and muscles. But, have you ever wondered why they build their muscles and do workouts in gyms?

Building muscles not only helps you look muscular and lean but also helps you become healthy. It helps to increase muscle growth and reduce the body-to-muscle mass. Moreover, developing muscles strengthens your body muscles and cells that help you recover from diseases, and lower your risk of having a disease.

Does Food Help in Building Muscles?

Yes, healthy food does help in building muscles. Excessive and unhealthy food leads to fat intake, and you can develop diseases. The best diet plan should include approximately 500-1000 calories per day and a good protein intake of 1.6-2.3 grams.

Some different types of food that you should eat are:

  • Dairy Products: Cheese, low-fat milk, yogurt, milk, and ghee.
  • Fruits and Vegetables: Apples, bananas, pears, berries, potatoes, cucumber, zucchini, tomatoes, leafy salad greens, and more.
  • Grains: Rice, oats, cereal, popcorn, quinoa, pulses.
  • Seeds and Nuts: Almonds, flax seeds, walnuts, chia seeds, etc.
  • Oils: Olive oil, avocado oil, and flaxseed oil.
  • Meat and Fish: Salmon, chicken breast, cod, ground beef, and much more.

food to eat

Food to Avoid For Gaining Muscle

Gaining muscles comes with various precautions and a strict diet plan that you need to follow. A healthy lifestyle and appropriate food choice leads to better muscle development. However, there are some beverages and foods not to eat when trying to gain muscle. Let’s explore some of them below:

1. Deep-Fried Food

Eating fried foods interferes with muscle building. We are aware of the fact that not all fats are bad, but it’s true till you consume them at a limit. If eaten in excess, you could probably be affected with diseases like obesity, high blood pressure, heart diseases, and more. Hence, the foods that you should avoid while gaining muscle are fried snacks, cheese curds, fried fish, fried pickles, deep-fried eggs, and more.

deep fried foods

2. Carbonated and Sweetened Beverages

Carbonated and sugared drinks like Coke, energy drinks, soda, juices, and more have loads of sugar and calories. High calorie and sugar intake can lead to unhealthy weight gain and make your efforts go in vain. According to stats, sugar-free beverages and food have more calories and fewer nutrients. It would help if you avoided carbonated drinks and sweetened beverages to gain muscles effectively.

3. Consuming Alcohol

Drinking an excess amount of alcohol hinders muscle development and lowers your weight. Excess alcohol damages your liver, raises your blood pressure, and results in various digestive issues. So, if you want to gain muscles, you should not drink alcohol.

4. Processed or Canned Foods

Processed foods like chips, cookies, beans, and pickles, are entirely unhealthy and high in fat. This type of food contains a high amount of sugar and calories that can stop you from gaining muscle mass and make you look fat. This fat is then stored in your body, which is not suitable for your body’s growth.

Canned food

5. High-Fat Foods

The high-fat meats, creams, butter, and high-sodium food is bad for your overall health. High fat foods can decrease your muscle health so it’s better that you avoid eating them.

6. Low-Quality Protein Sources

Protein intake is very important to gain muscles and strength. Low-quality protein sources could result in muscle damage and increase the risk of several diseases. Hence, avoid eating low-protein foods like pasta, noodles, green tea, vinegar, pepper, mayonnaise, and more.

Other Mistakes To Avoid While Gaining Muscles

1. Not getting enough sleep

Adequate sleep plays a crucial role in muscle synthesis and glycogen replenishment, significantly impacting your health. You should be aware that not getting enough sleep can affect your task’s performance, whether you are doing muscle gain exercises or not. While sleeping, our muscles repair and recover to make amino acids from the protein we consume. So, it’s necessary that you get enough sleep.

2. Low Protein Intake

To gain muscles, you need to add protein sources to your diet. Protein is the source of building the essential amino acids, and our body breaks them to build muscles. Reportedly, many studies suggest that including a little more protein than your body requires in your diet is more beneficial.

3.  Insufficient Training

Push yourself to grow while doing exercises by constantly challenging your muscles. Step by step hit different weights and adapt a nutritious diet so that your body yields positive results. Take the help of your trainer, who can guide you according to your body and weight. Importantly, insufficient training could lead to inappropriate results.


4. Inconsistency

The practice of hitting the gym for one week and taking a break does not at all help you gain muscles. Stay disciplined with your diet guide, lifestyle, and exercises. Overall, it would help if you stayed consistent and dedicated to your commitment to building muscles.


In this article, we have discussed how you can build your muscles and explored a few foods to avoid gaining muscle. To start with your muscle gain journey, you need to plan a diet schedule and do workouts. You should strictly follow them and make your lifestyle healthy enough. Include healthy foods like fruits, vegetables, seeds, olive oil, and more. To maximize your muscle-building potential, avoid the intake of sweetened foods, beverages, alcohol, and processed food. Maintain a nutritious diet and health by planning the right diet for yourself. All the best for your muscle-gain journey!

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