Foods To Avoid When Building Muscle: The Complete List

Foods To Avoid When Building Muscle

The Introduction Of The Foods To Avoid When Building Muscle

Gaining muscles and losing fat is not an easy task. You have to be consistent with your workout and diet. But some people do not know which foods should be eaten and which foods to avoid when building muscle.

It's crucial to pay attention to what you eat as well as how much you eat in order to achieve the best results. You have to understand why diet is a very important part of your body's transformation. 

So in this article, you will get a clear answer that which foods you should eat and which foods you should avoid.

Importance Of Diet In Building Muscle

One of the most crucial things you should think about is your diet. If you want to achieve your muscle-building goal then you must take a close look at your nutrition, which has a significant impact on how well that journey goes. We will examine the role that diet plays in muscle growth in detail in this article and provide you with all the information you need to get begun.

What Is The Role Of Diet In Building Muscle?

Whenever we do fat loss or muscle gain, then diet plays a very important role. Because without a good diet, we cannot transform the body.

When many people follow a program, then they pay maximum attention to workouts and because of that, they do not get good results. But you have to understand that our body recovers from food, if you do not give proper nutrition to your body, then your muscles will not be able to grow.

Whenever you gain muscle, then you need a balanced diet, in which it is very important to have proteins, healthy fats, and carbohydrates for muscle growth. 

Why Is Protein Important For Building Muscle?

foods to avoid when building muscle

Protein is a very important macronutrient, that is very important for muscle building. When we do workouts, our muscle tissue gets damaged and protein recovers them, due to which our muscles become bigger and stronger.

Now a question must be coming to your mind how much protein should we eat for muscle building? 

The answer is very simple. During muscle building, you should consume 1.6g to 2.2g per kg body weight.

So here are some high-protein food sources, eggs, chicken breast, milk, greek yogurt, fish, etc.

Why Carbohydrates Are Important For Muscle Building

Carbohydrates are our second macronutrient after protein. Carbohydrates are the primary source of energy. You need carbohydrates while gaining muscle. 

Because you will have to do weight training in the gym and for that, it is very important to have energy in your body and for that, you will have to eat carbohydrates.

So the question is how much carbohydrates do you need during muscle gaining?

At the time of gaining muscle, you should consume carbohydrates from a minimum of 40% to a maximum of 50% of your daily calorie consumption.

Here is the best source of carbs whole grain foods, oats, rice, lentils, fruits, sweet potato, etc. 

The Importance Of Healthy Fats In Building Muscle

Our last macronutrient is fats, many people think that consuming fats will increase the amount of fat in our body. But this is not true, healthy fats are very important for our bodies. 

Healthy fats protect us from heart diseases, reduce bad cholesterol, are very important for the brain, and healthy fats also increase the testosterone hormone in men, which is very important for muscle building.

Fats are a calorie-dense macronutrient. Fats contain more calories than proteins and carbohydrates. That's why we have to take fats only 20% of our daily calories.

Here are the food sources of healthy fats nuts, nut butter, avocado, fatty fish, whole eggs, etc. 

The Impact Of Hydration On Muscle Building

Hydration is very important for our body. If your body is dehydrated then you may get cramps, feel tired, and then you will not be able to do your workout properly. This will affect your muscle-building goals.

So you have to drink 2.5 liters to 3 liters of water throughout the day. So that you will not dehydrate.

Foods To Avoid When You Are On Building Muscle Goal

1. Processed Foods

Food that has been modified from its original state is referred to as processed food. Typically, this is done via canning, freezing, or dehydration techniques. 

To improve the flavor and shelf life of the food they use preservatives, synthetic flavors, and chemicals. Processed foods are high in calories, unhealthy fats, and added sugars, which can cause inflammation, weight gain, and many other health problems.

Here is the list of processed foods:
  • Soft drinks
  • Packaged snacks 
  • Junk food
  • Ready-to-eat meals
  • Canned soups
  • Processed meats
  • White bread 
  • Pasta
  • Pizza, Burgers

2. Fried Food

Fried foods are healthy for everyone not only for muscle building. Fried food contains a lot of things like fat, salt, and sugar. This is unhealthy for our bodies. 

Due to this, cholesterol in our body can increase, diseases like diabetes can occur, and heart disease can occur.

If you consume fried foods more during muscle building or fat loss, then it can cause fat gain in your body. So your goals get delayed by this.

So you should avoid fried food to stay healthy.

Here is the list of fried foods:
  • Fried chicken, meat
  • Fried rice
  • Samosa
  • Burger Patty
  • All Fried Foods On Streets 

3. Refined Carbohydrates

Refined carbohydrates are unhealthy for every human being if you consume them frequently. Eating refined carbs daily can cause diseases like diabetes in the future. And if you already have diabetes, then your diabetes may increase.

Here is the list of refined carbohydrates:
  • White bread
  • White rice
  • pasta
  • soft drinks
  • Ice creams
  • Energy drinks

4. Energy Drinks

Energy drink is harmful to our body if we drink them daily. Because energy drinks contain high amounts of caffeine and sugar. According to the CDC, energy drinks can cause dehydration, heart complications, anxiety, and sleeplessness. 

So don't drink energy drinks on daily basis once in a while is ok.

5. Soft Drinks

Soft drinks are not like energy drinks but you can feel energetic by drinking them. Because soft drinks are loaded with sugar, which provides us energy by being fast digested in our body and this causes our insulin spike which is not a good thing for us.

If you have diabetes then you should avoid energy drinks and soft drinks. But if you are healthy and fit then you can drink once in a while. But drink on daily basis. 

Drinking more soft drinks can increase your weight and in the future, you may have diseases like heart problems, and diabetes.

6. Low Protein Foods

You should avoid low-protein foods during muscle building. Because you do not have much benefit of those foods. If those foods are healthy then you can eat them. Low protein healthy foods like nuts, vegetables, fruits, etc.

And unhealthy low-protein foods like junk foods, packed juice, cakes, etc. 

7. Sugar-Filled Foods And Drinks 

Sugar is another ingredient to avoid when building muscle. Too much sugar can cause insulin spikes and lead to fat storage instead of muscle growth and later on it causes diseases like diabetes, high blood pressure, and fatty liver. 

Foods like candy, soft drinks, energy drinks, pastries, packed fruit juices, and baked goods should be avoided, as they are high in sugar and low in nutrients. 

You can eat natural sources of sugar like fruit, which also provide essential vitamins and minerals.

8. High-Sodium Foods

When people gain muscle then they eat a lot of things because a high-calorie diet is needed for gaining, but those who do not know anything about diet, what is good and what is bad, they eat anything. 

In which the amount of sodium is high. Such as processed snacks, chips, and Maggi noodles. All these have a high amount of sodium which crosses our sodium requirement and eating more sodium can cause problems like high blood pressure, heart stroke, and retention in the body.

If you are healthy then your sodium intake should be less than 2,300 milligrams. And if you have blood pressure problems, your daily intake of sodium should be less than 1,500 milligrams.

Foods To Eat During Muscle Building

Now we will see which foods you should eat during muscle bidding so that your muscles can increase.

1. Eat Protein Rich Foods

Protein is the most important macronutrient for gaining muscle. If there is less protein in your diet then you cannot gain muscles.

If the amount of protein in your diet is less then your muscles will not be able to recover. Protein is very important to recover our muscles.

When you eat a protein-rich diet then your muscle recovery is fast and muscles are also gained quickly.

So don't avoid protein.

Here is a list of protein-rich foods.
  • Chicken breast
  • Greek yogurt
  • Milk
  • Eggs
  • Fish
  • Soybeans
These are the foods that are high in protein.

2. Complex Carbohydrates

Your diet should consist of 70% to 80% complex carbohydrates. Because complex carbs give you energy for a long time. Complex carbs have more fiber content than simple carbs, so complex carbs digest slowly in our body and provide energy for a long time.

When we do muscle building then we need a lot of energy. If you have low energy, then you will not be able to do workout properly in the gym and there will be a problem in gaining muscle.

You can eat simple carbs before and after a workout for fast digestion. By eating simple carbs after a workout, your muscles are filled with glycogen which gets empty during the workout.

Here are the best food source of complex carbs.
  • Brown rice
  • Whole grains foods
  • Whole wheat
  • Sweet potato
  • Oats
  • High fiber fruits
  • Lentils
  • Beans
These are the best food sources of complex carbs. Which can be eaten by anyone.

3. Healthy Fats

In Healthy Fats, mostly you have to focus on monounsaturated fats and polyunsaturated fat and consume saturated fat limit because some studies say that saturated fat causes problems like heart attack, and high cholesterol, but some studies say the opposite. Studies are mixed, so you have to eat saturated fats in moderation.

Fats contain more calories than proteins and carbs, which is beneficial for muscle building. There are 4 calories in 1 gram of protein and carbs, and 9 calories in 1 gram of fat. That's why you have to eat fat only 20% of your daily calories.

Healthy fats are very important not only for our muscles but also for our brain and heart. Healthy fats protect us from heart disease, and high cholesterol, and keep our brain healthy, helping to improve memory and focus. So never avoid healthy fats.

Healthy fats include nuts, seeds, fatty fish, avocado, nut butter, etc.  

4. Calorie Dence Foods

Calorie-dense foods are crucial for muscle growth because they offer a lot of energy in a small serving size, which is necessary for powering intensive exercise. 

Getting enough calories is essential for gaining muscle mass because, after exercise, the body requires energy to rebuild and repair damaged muscle tissue. Bodybuilders and athletes may find that calorie-dense foods like nuts, dried fruits, and protein bars can help them fulfill their daily caloric demands.  

So calorie-dense foods are very important during muscle gaining. 

These 4 points are pillars in muscle building diet, if you avoid them then you cannot gain muscle.


To transform the body, you have to focus on a balanced diet, exercise, and rest, if you do not, then your body will not be able to transform.

Protein, carbohydrates, and healthy fats are the pillars of body transformation, but you should eat them according to your calorie need.

Apart from all this, you have to keep your body hydrated. If there is a lack of water in your body, then you will not be able to do a good workout, that is why you must drink at least 2.5 liters of water.

Before following these simple things, you have to remove this food from your diet or avoid it. Foods such as processed foods, refined carbs, energy drinks, soft drinks, etc.

So follow these tips and gain muscle.

Frequently Asked Questions

What Foods Affect Muscle Growth?

To follow any fitness goal, you have to pay attention to your workout as well as healthy nutrition. If your diet is not good then it may take time to grow your muscles. You have to avoid these foods to achieve your muscle-building or fat-loss goals fast. 

You have to avoid junk foods, fried foods, sugary foods, processed foods, soft drinks, energy drinks, etc. only then your fitness goal will be achieved fast.

What Stops Muscles From Growing?

If your workout routine, diet, and rest are not right then you will not be able to gain muscle. To gain muscle, you have to follow a specific workout program according to your goals and strength. And during muscle gain, you have to be in a calorie surplus. If you eat fewer calories than your maintenance calories, then your muscles will not grow. So to grow the muscle continuously, you have to focus on workouts, diet, and rest.

What Helps Muscle Grow Faster?

To gain muscles quickly, you have to pay attention to your workout routine and nutrition. And you will have to focus on rest when you sleep then your muscles recover and grow so it is very important for you to take 8 hours of sleep to grow muscle faster.