Foods To Avoid When Building Muscle

Posted in   build muscles   on  November 25, 2023 by  JJhealth0

Foods to avoid when building muscle - Here are 5 foods you must avoid in order to build muscles.

Many people want to lose weight, but also you don't want to lose muscle either. 

It order to best build muscles, you need to pay attention to the foods you are eating. 

While some food items boost your muscle growth, other foods can hinder it.

This article will show you which various foods to avoid when building muscle and suggest healthier alternatives for optimum results.

Ready to build a stronger, leaner body?

Top 5 Foods to Avoid When Building Muscle

Alcohol, sugary drinks and foods, refined carbohydrates, fried foods, and processed foods should be avoided when trying to build muscle.


Drinking alcohol can hinder your muscle-building efforts. Alcohol contains empty calories, meaning it provides little to no nutritional value. These extra calories can lead to weight gain and make it harder for you to build muscle.

Additionally, alcohol can negatively affect your hormone levels, including testosterone, which is important for muscle growth. It also hampers the recovery process by impairing protein synthesis and increasing inflammation in the body.

To maximize your muscle-building potential, limit or avoid alcohol consumption altogether.

Sugary drinks and foods

Avoiding sugary drinks and foods is crucial when trying to build muscle. These items can lead to weight gain and hinder your progress in building lean muscle mass.

Sugary drinks, such as soda and fruit juices, are high in empty calories that offer little nutritional value.

They can cause spikes in blood sugar levels, leading to energy crashes and decreased performance during workouts.

Similarly, sugary foods like candy, cookies, and pastries provide little more than just a quick energy boost followed by a crash.

Instead of these sugary options, opt for healthier alternatives like water or unsweetened beverages, as well as whole fruits for natural sweetness without the added sugars.

Refined carbohydrates

Refined carbohydrates, such as white bread, pasta, and sugary snacks, should be avoided when trying to build muscle.

These foods have been processed and stripped of their natural fiber and nutrients.

Instead of providing sustained energy, they can cause spikes in blood sugar levels followed by crashes, which can hinder your muscle-building goals.

Choosing whole grain options like brown rice and quinoa is a better choice as they provide more nutrients and fiber while supporting stable blood sugar levels for sustained energy throughout the day.

Foods To Avoid When Building Muscles

Fried foods

Fried foods, like french fries and chicken nuggets, should be limited or avoided when trying to build muscle.

These foods are typically high in unhealthy fats and calories. Instead of providing the nutrients your muscles need to grow, fried foods can contribute to weight gain and hinder your progress.

Opting for healthier cooking methods like grilling or baking will help you avoid unnecessary excess fat and calories while still enjoying delicious meals that support muscle development.

Processed foods

Processed foods should be avoided when building muscle.

These foods, like packaged snacks and ready-to-eat meals, are often high in unhealthy fats, added sugars, and refined carbohydrates.

They lack important nutrients that support muscle growth and can contribute to weight gain instead.

Processed foods also tend to have artificial additives and preservatives that are not beneficial for overall health and fitness goals.

It's best to opt for fresh, whole foods that provide essential nutrients your muscles need to recover and grow stronger.

Foods To Avoid When Building Muscles - Better Alternatives

Look for low-fat dairy products, lean proteins, high-fiber vegetables, and healthy fats as better alternatives to  foods that hinder muscle building.

Low-fat dairy products

Low-fat dairy products, such as skim milk and Greek yogurt, are great options for people wanting to build muscle.

They are rich in protein, which is essential for muscle growth and repair.

These dairy products also contain important nutrients like calcium and vitamin D that support bone health.

Additionally, they provide carbohydrates that supply energy during workouts.

Including low-fat dairy products in your diet can help you meet your nutritional needs while working towards your muscle-building goals.

Lean proteins

Lean proteins are an essential part of a muscle-building diet. They provide the necessary amino acids that support muscle growth and repair. Foods like chicken, turkey, fish, tofu, and Greek yogurt are good sources of lean protein.

These foods are low in fat and high in quality protein, making them ideal for building muscles. Including lean proteins in your meals can help you meet your protein needs without consuming unnecessary calories or unhealthy fats.

So, make sure to incorporate these foods into your diet to support your muscle-building goals.

Two other great sources of Protein to build muscles are Protein Shakes and Protein Bars.

However, with protein bars make sure you select one that has low or no sugar and not overly high in carbs.  I have seen some protein bars that have as much sugar as a regular candy bar.

Check out some of my recommended best protein bars.

foods to avoid when building muscle

High-fiber vegetables

High-fiber vegetables, such as broccoli, spinach, and kale, are important for overall health, but they may not be the best choice when it comes to building muscle.

While these vegetables are nutritious and can support weight loss goals, they do not provide enough calories and protein to effectively promote muscle growth.

Instead of relying solely on high-fiber vegetables for your nutritional needs when trying to build muscles, it is recommended to include other sources of lean proteins and carbohydrates in your diet.

These foods will provide the necessary nutrients and energy to support muscle development.

Healthy fats

Healthy fats are an important part of a muscle-building diet. They provide energy, support hormone production, and aid in muscle recovery.

Good sources of healthy fats include avocados, nuts and seeds, olive oil, and fatty fish like salmon.