The Top 7 Foods to Avoid if You Want to Build Muscle

Consider cutting these foods and drinks from your diet if you want to take your gains to the next level.

1. Alcohol

Alcohol negatively impacts muscle growth by reducing protein synthesis, decreasing testosterone levels, and impairing recovery. Studies indicate that alcohol consumption inhibits muscle protein synthesis by up to 37% (Parr et al., 2014).

Additionally, alcohol consumption increases cortisol levels, which can lead to muscle breakdown and slower recovery times (Barnes et al., 2010). Excess alcohol also contributes to dehydration, further impairing performance and muscle function.

2. Processed and Fast Foods

Highly processed and fast foods contain trans fats, excessive sodium, and refined carbohydrates, all of which negatively affect muscle-building efforts. Trans fats have been linked to increased inflammation and reduced insulin sensitivity, which impairs muscle growth (Mozaffarian et al., 2006).

High sodium content in processed foods leads to water retention and potential muscle cramping. Refined carbohydrates cause blood sugar spikes followed by crashes, leading to decreased energy availability for workouts and muscle repair (Ludwig et al., 1999).

3. Sugary Drinks

Sugary drinks, including sodas, energy drinks, and fruit juices, provide empty calories without any essential nutrients.

Excessive sugar intake has been linked to increased fat accumulation, insulin resistance, and metabolic syndrome, all of which hinder muscle-building efforts (Malik et al., 2010). Furthermore, high sugar intake leads to inflammation and oxidative stress, which negatively impacts recovery and overall muscle function (Kawasaki et al., 2004).

4. Low-Protein Snack Foods

Snack foods such as crisps, crackers, and cereal bars often lack sufficient protein, which is essential for muscle protein synthesis. Research suggests that protein intake of at least 1.6 g/kg of body weight per day is required to optimise muscle growth (Morton et al., 2018). Consuming low-protein snacks reduces the opportunity to meet daily protein requirements and hinders muscle recovery.

5. Low-Fat or Diet Foods

Many low-fat or diet-labelled products replace fats with added sugars or artificial sweeteners, which can lead to increased cravings and poor satiety. Artificial sweeteners, such as aspartame and sucralose, have been linked to negative gut microbiome changes, potentially affecting digestion and nutrient absorption (Suez et al., 2014).

Healthy fats, such as those from nuts, seeds, and avocados, are necessary for hormone production, including testosterone, which plays a key role in muscle growth (Volek et al., 1997).

6. Fried Foods

Fried foods contain trans fats and oxidised oils that contribute to systemic inflammation and oxidative stress, both of which negatively impact muscle recovery and performance. Research has shown that high-fat fried foods can impair endothelial function, reducing blood flow and oxygen delivery to muscles (Vogel et al., 1997).

Additionally, consuming fried foods regularly increases the risk of metabolic disorders, which further hinders optimal muscle growth (Mozaffarian et al., 2006).

7. Excessive Fibre-Rich Foods

While fibre is essential for digestion and overall health, excessive consumption of fibre-rich foods can hinder muscle growth by interfering with nutrient absorption. High-fibre foods slow digestion, which may limit the body’s ability to efficiently absorb protein and other essential nutrients necessary for muscle repair and growth (Slavin, 2005). Consuming fibre in moderation while prioritising protein intake ensures optimal digestion and nutrient utilisation for muscle recovery.

Key Takeaways