Eating the right foods in the right amounts provides your muscles with the nutrients they need to recover from workouts and grow taller and stronger. Conversely, consuming the wrong food or not consuming enough to get the right will result in insufficient results. Here are foods to avoid when building muscle.
Foods Focus On
The food you eat does not need to differ between the bulking and cutting phase – usually, it is the amounts that do.
Food to eat contain
Meat, poultry and fish: prime rib, ground beef, pork tenderloin, game, chicken, salmon, tilapia and cod.
Dairy products: yogurt, cottage cheese, skimmed milk and cheese.
Cereals: Bread, cereals, crackers, oatmeal, quinoa , popcorn and rice.
Fruit: oranges, apples, bananas, grapes, pears, peaches, watermelon and berries.
Starchy vegetables: potatoes, corn, peas, green lima beans and cassava .
Vegetables: broccoli, spinach, green salad greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers and mushrooms.
Seeds and nuts: almonds, walnuts, sunflower seeds, chia seeds and linseed.
Beans and legumes: chickpeas, lentils, kidney beans, black beans and pinto beans.
Oils: olive oil, linseed oil and avocado oil.
Foods to be Restricted
While you must include a variety of foods in your diet, there are some foods to avoid when building muscle.
Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if you consume more than
Added sugars: These offer many calories, but few nutrients. Foods with a high added sugar include sweets, cookies, donuts, ice cream, cake and sugar-sweetened drinks such as soft drinks and sports drinks
Fried foods: These can promote inflammation and – when consumed then – vascular diseases. Examples include fried fish, fries, onion rings, chicken strips and curd
In addition to limiting this, you can also avoid certain foods before you go to the gym that can slow digestion and upset stomach during training.
High-fat foods: High-fat meats, buttery foods, and heavy sauces or creams.
Fiber-rich products: Beans and cruciferous vegetables such as broccoli or cauliflower.
Carbonated drinks: Sparkling water or light soft drinks.