Foods to Avoid When Building Muscle


Foods to Avoid When Building Muscle 

Of a fact when it comes to building muscles, eating different amounts of foods is essential but not all foods are needed for consumption in other to gain weight. A good diet needed for muscle growth is in the same category as a normal healthy diet, but what makes it stands out is its extra healthy fats and additional protein required to enhance muscle growth and stabilize hormones. Do away with foods excessively high in carbs and highly processed.


If you have been wondering what foods do bodybuilders avoid? This article will expose you to a list of foods to avoid when building muscle mass, and muscle-building foods to embrace.


Read also – Protein foods for bodybuilding.



Bodybuilding Foods to Avoid


Flavored Oatmeal 

Despite being a great cereal breakfast for bodybuilders, a good source of carbs, healthy fiber, unsaturated fat and protein compared to junk food, its different flavored additives makes it a poor breakfast choice. In a packet of flavored oatmeal you will find maltodextrin, sugar and partially hydrogenated soybean oil. Normally, a bodybuilder wouldn’t want these as part of his or her diet.

Processed Fruit Juice

In a way not actually a food but usually served alongside dishes, should be avoided at all cost as processed fruit juices contains lots of sugar and little of the nutrients from the fruits which they came from. Through processing, fruit juice loses a great amount of its nutritional value. Fiber alongside other nutrients found in the whole fruit are all absent in a processed fruit juice. A substitute for this would be a self-made fruit juices or fruit smoothies.

White Bread

To a bodybuilder, white bread isn’t good for consumption and here is why. It contains a very high amount of carbs per serving, and also has highly concentrated fructose corn syrup which is a sugar additive, a poor sugar additive. Fructose is slightly different other sugars the likes of glucose, etc. As a result may prevent satiation, push you into consuming more bread which equals more carbs.

Deep Fried Foods

Deep fried foods has the ability to facilitate inflammation, also excess consumption may lead to diseases. Avoid at all cost the likes of French fries, onion rings, cheese curds, fried fish and chicken strips.

Muscle-building Foods to Embrace

The below list will expose you to which food is good for bodybuilding.

  • Poultry, fish and meat. The likes of tilapia, cod, sirloin steak, venison, pork, ground beef, salmon and chicken breast.

  • Fruits. The likes of berries, bananas, oranges, watermelon, pears, grapes and peaches.

  • Nuts and seeds. The likes of flax seeds, walnuts, chia seeds, almonds and sunflower seeds.

  • Vegetables. The likes of zucchini, spinach, tomatoes, peppers, green beans, mushrooms, asparagus, broccoli, leafy salad greens and cucumber.

  • Diary. The likes of low-fat milk, cheese, cottage cheese and yogurt.

  • Beans and legumes. The likes of black beans, chickpeas, kidney beans and lentils.

  • Grains. The likes of cereal, quinoa, rice, corn crackers, etc.

 Read also - A Perfect Guide To Vegan Bodybuilding

Bodybuilding Supplements

A variety of bodybuilders rely on bodybuilding supplements to enhance their muscle growth, some supplements tend to be effect while some are not (1, 2).

These effective bodybuilding supplements are the likes of:

  • Creatine: Creatine is responsible for providing energy to your muscles required to perform additional reps. Creatine are of many brands, seek for creatine monohydrate as this is more effective (3).

  • Caffeine: Caffeine helps reduce fatigue allowing you work harder. It can be found in pre-workout supplements the likes of tea and coffee (4).

  • Whey protein: Whey protein consumption helps increase your protein intake.

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