Foods To Avoid When Building Muscles: The Link You Should Know


If you want to build muscle, please stay away from these foods, when building muscles, you should not only go full throttle in your training but also pay full attention to your diet. There is a lot of truth in the saying that abs are made in the kitchen, because you can quickly ruin your great workout by putting the wrong things on your plate. To achieve success in your workout, you must be intentional to part away with these foods.

Light Drinks

It sounds tempting, no sugar, no calories, maximum taste, but it is precisely in this advertising content that the problem lies. To make the light drinks taste delicious, it is prepared fully pumped with sweetener, flavor, colors and other synthetic additives. These particular Ingredients look strange and confusing to the body, the body mechanisms suggesting the presence of energy, of which that is not the case in the real sense of it. As a result, the insulin level skyrockets and only then falls back again without performing any function.

Implication of this is food craving, which in the long term leads to more consumption of calories. No substantial growth can occur as long as your hard earned muscles are hidden under a stubborn layer of fats, there will never be any positive result even after a toughest workout.

Finished Products

The same is also applicable to finished products, when strength training you should pay particular attention to eating functionally through careful selection of your calories intake, your food nutritional values and your personal needs. This can never be easily achieved with finished products, as they are also full of unhealthy fats, sugar, flavor, enhancers and empty calories. 

Best Practices

Compose your meal from unprocessed meals and season sparingly, use high quality protein rich foods such as quark, eggs or poultry before you indulge in completely over sweetened sugar  shakes which usually not only have more calories but also contain less protein than most other natural protein products. Training medication and a balanced diet without guidance and knowledge will do more harm than good when we try to build muscle.


This remains the enemy when trying to build muscles and losing weight. Beer, wine etc, not only have a lot of calories but also paralyze fat metabolism. Regular alcohol consumption affects the hormone levels which can inhibit the growth of muscles. Worst still, high quantity of energy is needed by the body to breakdown alcohol


Isotonic Drinks

Iso drinks are often marketed as sport drinks, but the high calories energy sources are not suitable for any athlete. If your primary need is to build muscle, you definitely don’t need iso drinks, as strength training doesn’t put as much strain on your electrolytes store as endurance sports. During strength training you should only drink water, by the way, milk and protein drinks are not even at all suitable for replenishing your water reservoir


Unfortunately sweets that are full of sugar and fats are only food for your belly and not for your six packs, because the body can’t do much with this type of energy. In addition, the simple carbohydrates are digested quickly. Your body sugar level skyrockets only to then plummet rapidly, just like the case of light drinks that subjects your insulin to empty function and thereby increasing your food craving.

Satisfy your sweet appetite with fruits in combination with protein rich in dairy products such as quark or cottage cheese. It is best to treat yourself to this treat before training, this will help you to gain full energy from the carbohydrates in the fruits while on the dumbbells.

Wheat Flour

For the love of your muscles you should avoid wheat flour and instead use whole grain products. The high glycemic index in wheat products also causes your blood sugar levels to rise briefly, only to drop shortly afterwards. This is due to the short chain, easily digestible carbohydrates which provide  quick energy but do not provide your body sustained energy.

Wheat Flour

Conclusively, be disciplined and carefully select what you consume, how you consume and when to consume them. Since your muscles need constant food, you should use high-fiber options such as brown rice, whole grain pasta or brown bread. With these options, your intention to build muscle will be favorably achieved.


When trying to build muscle, it’s important to focus on eating plenty of protein and nutrient-dense foods. However, there are some foods that can hinder muscle growth, like processed snacks, sugary drinks, alcohol, and fried foods. Avoiding these and sticking to lean proteins, fruits, vegetables, and whole grains will help maximize your muscle gains through proper nutrition.

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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