Foods to Avoid during a Muscle Building Routine

Foods to Avoid during a Muscle Building Routine

In every cluster of food, be it proteins, carbohydrates or fats, there are good and unhealthy choices to pick from. This is especially important when you are on a muscle building routine. Your goal is to see an increase in mass, not of fat, but of muscle. This requires careful food choices. Let’s take a look at the foods you should keep away while bodybuilding.

Natural Carbohydrates

Carbohydrates that are found naturally play an important role in the body. Some new fads and diets may advise people to cut them out completely, but they are essential. Carbohydrates are energy giving foods. The tasks that our bodies perform, whether consciously or not, rely on the body to break down carbohydrates to provide energy. Carbohydrates in their natural form have fiber and nutrients that the body needs. They take a longer time to break down, which provides the body with more energy over a longer period of time. This steady, continuous supply of energy is important for a muscle building routine.  Natural carbohydrates also keep you full for a longer time, and suppress the urge to eat more than you need. The key is to make wise decisions regarding the type of carbohydrates you eat.

Refined Carbohydrates

Foods such as white bread, spaghetti, pasta, and even some ‘healthy’ breakfast cereals are refined carbohydrates. They have been altered from their natural state. The breakdown process that supplies the body with energy happens too fast when you eat them. They are thus unable to support the body’s energy needs. If you eat refined carbohydrates while on a body building routine, it may take time for results to show, or there may be none at all, because of the impact that these foods have.

Lightweight Fruits and Vegetables

A muscle building routine burns quite a lot of energy. The exercises are intensive, and to build muscles, the cells require a sufficient amount of food to metabolize. Simply put, you should get enough to eat. It is true that a healthy diet requires you to include fruits and vegetables. A mistake that some people make during a muscle building routine is that they use fruits and vegetables as a substitute for the right carbohydrates and proteins. This may actually reverse your fitness goals. When your body does not get enough food, it slows down its metabolic processes in order to make the most of the food you provide. This means that you may become lean, but you will be not be able to build muscle easily.

What to Eat

There are certain clusters of fruits and vegetables you should eat if your aim is to increase muscle size. Most body building enthusiasts always have bananas as a go to fruit. A person eating the same amount of bananas as one eating pineapples has a higher intake of minerals and energy. Fleshy fruits such as mangoes should be added to the diet. High density vegetables such as kale, broccoli and cauliflower should also be included, as a core part of your diet.


Sweets and sugar based snacks have the biggest impact on your muscle building routine. During digestion, they are absorbed straight from the intestines into the bloodstream. The body is unable to retain and break down the sugar for any benefit. This sugar therefore fills your body with empty calories, which is quickly converted into fat. During a muscle building routine, this makes things more difficult as the body struggles to break down the excess energy, therefore the muscles are not replenished well and it takes a longer time to develop muscle.

Effects of Sugar

Eating foods that contain excess sugar also affects your entire diet plan. This is because sugar interferes with the signals your body sends to the digestive system. When you have had enough to eat, your body sends signals from the digestive system to the brain. This makes you to stop eating. If there is an excess of sugar in your blood, this function is blocked. Therefore you end up eating more than your body requires. This affects your muscle building routine. It is also important to note that some foods manufactured specifically to help with your fitness routine also contain an excess amount of sugar. For instance health bars have refined sugar as a key ingredient. Fruits are a better option if you get cravings during your routine.

Deli Foods

Proteins are used by the body to build new or bigger cells. This is the ultimate goal in any muscle building routine. Many features of our bodies are made up of proteins. Exercising makes individual cells of your muscle bigger, so that your overall appearance eventually changes to what you desire. Convenience has brought about ready to eat proteins such as hams, processed beef and much more. Just like refined carbohydrates, these have also undergone quite a bit of alteration, mostly the addition of preservatives and salt. They are not effective for body building, and do not suppress appetite as whole protein does. A single meal of these may not hold the quantities of protein that your body needs in order to sustain muscle building. The salt content also depletes the body of fluids it requires during muscle building.

Trans Fats and Saturated Fats

Most weight gain is caused by eating fatty foods. For every serving of protein, carbohydrates and fats, they hold the largest amount of calories. Trans fats are the worst possible type of fat. They should be completely avoided during your muscle building routine and even afterwards. Trans fats are manufactured and added to most of the fast food we eat, as well as other ingredients. Saturated fats are also high in calories, but do not deliver any real nutrients to the body. To stay clear of these fats, reduce your intake of milk and cut out deep fried foods such as fries and burgers from your diet.


To attain the perfect body that you crave for, it is imperative for you to eat right, take fluids, train and rest. To attain a healthy and productive work routine ensure to avoid the foods highlighted above as they will do more harm than good.