Building muscle and strength requires a combination of progressive resistance training, recovery, and proper nutrition. However, many people unknowingly sabotage their progress with poor dietary choices. Here are 10 key signs that your diet is hindering your gains, backed by scientific evidence.
1. You’re Not Eating Enough Calories
Muscle growth requires a caloric surplus, meaning you need to consume more calories than you burn. If you consistently eat below your maintenance level, your body will lack the necessary energy to fuel muscle protein synthesis (MPS). A study in the Journal of the International Society of Sports Nutrition found that resistance-trained individuals who failed to consume sufficient calories saw reduced gains in muscle mass (Antonio et al., 2017).
2. Your Protein Intake is Too Low
Protein is essential for muscle repair and growth. The Recommended Dietary Allowance (RDA) for protein is too low for athletes and those looking to build muscle. Research suggests that consuming between 1.6–2.2 grams of protein per kilogram of body weight is optimal for muscle growth (Morton et al., 2018). If your protein intake is insufficient, your muscles won’t have the necessary building blocks to grow.
3. You’re Consuming Too Many Processed Foods
Ultra-processed foods are often high in unhealthy fats, sugars, and additives, which can lead to systemic inflammation and impaired muscle recovery. A study in The American Journal of Clinical Nutrition found that diets high in processed foods contribute to metabolic dysfunction and increased fat gain (Hall et al., 2019). Excessive consumption of processed foods may also displace nutrient-dense options that support muscle growth.
4. You’re Not Getting Enough Healthy Fats
Fats play a crucial role in hormone production, including testosterone, which is essential for muscle growth. A study in the Journal of Applied Physiology found that diets with low fat intake were associated with decreased testosterone levels (Volek et al., 1997). Healthy fat sources like avocados, nuts, olive oil, and fatty fish should be a part of your diet to support anabolic hormone production.
5. You’re Over-Reliant on Supplements
While protein powders, pre-workouts, and creatine can be beneficial, relying too much on supplements instead of whole foods can be detrimental. A study in Nutrients found that whole food-based diets led to better long-term muscle-building outcomes than supplement-heavy diets (Hector & Phillips, 2018). Whole foods provide a wider spectrum of essential nutrients necessary for muscle recovery and growth.
6. You’re Not Timing Your Meals Properly
Nutrient timing plays a role in muscle protein synthesis and recovery. Research in the Journal of the International Society of Sports Nutrition shows that consuming protein and carbohydrates within 30–60 minutes post-workout enhances muscle recovery and glycogen replenishment (Kerksick et al., 2017). If you’re skipping post-workout nutrition, you may be missing a key opportunity to optimise muscle repair.
7. You’re Eating Too Many Carbs and Not Enough Protein
While carbohydrates are crucial for energy, overconsumption at the expense of protein can hinder muscle growth. A study in The American Journal of Physiology-Endocrinology and Metabolism found that a high-protein diet was more effective for increasing lean muscle mass than a high-carbohydrate diet (Pasiakos et al., 2013).
Ensure that you’re balancing macronutrients to meet your muscle-building needs.
8. You’re Not Drinking Enough Water
Hydration is often overlooked, but it is critical for muscle function and recovery. Dehydration impairs strength and endurance performance, reducing training effectiveness (Judelson et al., 2007). Additionally, muscle protein synthesis is impaired in a dehydrated state, meaning your gains could suffer if you’re not drinking enough water throughout the day.
9. You’re Deficient in Key Micronutrients
Micronutrients such as vitamin D, magnesium, and zinc play essential roles in muscle function and recovery. A study in the European Journal of Applied Physiology found that low levels of vitamin D were associated with decreased muscle strength and performance (Cannell et al., 2009). Ensuring a diet rich in whole foods like leafy greens, nuts, seeds, and lean meats can help prevent deficiencies.
10. You’re Eating Too Close to Bedtime
While total daily caloric intake is the most important factor, the timing of meals can also influence sleep and recovery. Eating large meals close to bedtime has been shown to disrupt sleep quality, which is crucial for muscle recovery and growth (St-Onge et al., 2016). Poor sleep impairs muscle protein synthesis and increases cortisol levels, which can hinder gains.
Key Takeaways
| Sign | Explanation |
|---|---|
| Not eating enough calories | A caloric deficit prevents muscle growth. |
| Low protein intake | Insufficient protein inhibits muscle repair and hypertrophy. |
| Excess processed foods | Processed foods contribute to inflammation and fat gain. |
| Lack of healthy fats | Low fat intake reduces testosterone production. |
| Over-reliance on supplements | Whole foods provide superior long-term benefits. |
| Poor meal timing | Proper nutrient timing enhances recovery and growth. |
| Too many carbs, not enough protein | High-protein diets support better muscle development. |
| Dehydration | Insufficient water intake impairs performance and recovery. |
| Micronutrient deficiencies | Lacking key vitamins and minerals hinders muscle function. |
| Eating too close to bedtime | Late meals disrupt sleep and recovery. |
References
- Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., & Peacock, C. A. (2017). The effects of a high protein diet on indices of health and body composition–a crossover trial in resistance-trained men. Journal of the International Society of Sports Nutrition, 14(1), 21.
- Cannell, J. J., Hollis, B. W., Sorenson, M. B., Taft, T. N., & Anderson, J. J. (2009). Athletic performance and vitamin D. European Journal of Applied Physiology, 111(11), 2257-2263.
- Hall, K. D., Ayuketah, A., Brychta, R., Cai, H., Cassimatis, T., Chen, K. Y., … & Zhou, M. (2019). Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake. The American Journal of Clinical Nutrition, 110(1), 81-92.
- Hector, A. J., & Phillips, S. M. (2018). Protein recommendations for weight loss in elite athletes: a focus on body composition and performance. Nutrients, 10(5), 536.
- Judelson, D. A., Maresh, C. M., Anderson, J. M., Armstrong, L. E., Casa, D. J., Kraemer, W. J., & Volek, J. S. (2007). Hydration and muscular performance. Sports Medicine, 37(10), 907-921.
- Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., … & Kreider, R. B. (2017). International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 14(1), 33.
- Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384.
- Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2013). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. The American Journal of Clinical Nutrition, 98(2), 480-488.
