What not to eat if you want to gain muscle

Building muscle is one of the main goals of our fitness routine. This comes with a combination of the right exercises and nutrition. We also know that a fit body needs to avoid ruinous foods. These foods can impede the building of muscle. Therefore, health experts advise that it is as important to know what not to eat as it is to focus on what to consume.

Here are the top offenders that nutritionists agree on:

Sugar: No prizes for this one. Sugars fall in the carbohydrate category, but although carbs are the body’s primary energy source and help in muscle building, excess sugars work entirely against it and only result in weight gain.

Trans fats: There are two types of fats - the good and the bad. The good kind—mono and polyunsaturated fats in vegetable oils such as olive and sunflower, nuts seeds, and fish—lower the risk of disease, while the bad just leads to weight gain and does not support muscle gain. Trans fats are the wrong kind and should be limited as much as possible. Unfortunately, that means avoiding the side orders of fries, pizza, fried chicken and cupcakes. 

Highly processed meat: When we think of protein, we immediately think ‘meat’, but the bad news is it won't come from ham sandwiches and hot dogs. These are called ‘processed meats’, loaded with preservatives, additives and fats. We must get muscle-friendly protein from lean meats such as skinless chicken and fish.

Sauces and dips: If you think I am being really good and having a salad, but you have drowned it in a litre of ranch dressing, then you are in for a rude shock my friend. Condiments like dressings and dips are frequently loaded with sugar and bad fats and can sneakily creep up on you and undo all the good you are doing with your fitness routine and food choices. You will just gain weight and not add any muscle.

Alcohol: Well, no, just no. Avoid at all costs. The reasons go beyond just hindering muscle growth; for this article, we will stick to those. Top dieticians explain that the body views alcohol as a toxin and immediately goes to work in trying to metabolize it thus taking away its focus from metabolizing carbs and proteins for nutrition, muscle repair and growth.

Sub par supplements: It is super important to research and be highly careful of protein supplements. Many are loaded with sugars and fillers that do not result in meaningful muscle growth.