When trying to build muscle mass, your diet is just as important as your exercise routine. The food you eat can either help or hinder your progress. While most people focus on the right foods to eat, it’s just as important to avoid the wrong ones.

Here are the worst foods to eat when trying to build muscle mass.

Sugary Foods and Beverages

Sugar is the enemy of building muscle. When you consume sugary foods and drinks, your body converts it into glucose, which is either used for energy or stored as fat.

The problem with storing glucose as fat is that it can lead to insulin resistance, which can make it harder for your body to use glucose for energy.

Additionally, sugary foods and beverages can cause inflammation in your body, which can inhibit muscle growth and recovery. If you want to build muscle mass, you need to steer clear of sugary foods and drinks such as candy, soda, and desserts.

Fried and Processed Foods

Fried and processed foods are usually high in trans fats and saturated fats. These types of fats can lead to inflammation and can make it harder for your body to absorb and use nutrients.

Additionally, these foods are usually high in calories and low in nutrients, which can lead to weight gain and poor nutrition.

If you want to build muscle mass, you need to ensure that you’re getting enough nutrients from your diet and that you’re not consuming excess calories. Fried and processed foods won’t help you achieve this goal.

Alcohol

While alcohol is not technically a food, it’s still important to mention. Alcohol can inhibit muscle growth and recovery by inhibiting protein synthesis.

Additionally, alcohol can dehydrate the body, which can hinder recovery and negatively impact performance during exercise.

If you want to build muscle mass, you need to avoid alcohol or limit your consumption to occasional drinks.

Fast Food

Fast food is usually high in salt, sugar, and fat. These types of foods can lead to inflammation, insulin resistance, and weight gain. Additionally, fast food is usually low in nutrients, which can lead to poor nutrition and hinder muscle growth.

If you’re serious about building muscle mass, you need to avoid fast food or limit your consumption to very rare occasions.

Highly Processed Protein Bars and Powders

Protein is essential for building muscle, but not all sources of protein are equal. Highly processed protein bars and powders usually contain added sugars, artificial flavors, and preservatives.

These types of additives can lead to inflammation and negatively impact your overall health.

Additionally, highly processed protein sources are usually low in nutrients and can cause digestive issues. If you want to build muscle mass, choose high-quality, whole food sources of protein such as meats, fish, eggs, and legumes.

High-Sugar Sports Drinks

Sports drinks may seem like a great way to replenish lost electrolytes during exercise, but they usually contain a lot of sugar.

Consuming high-sugar sports drinks can lead to inflammation and weight gain, which can negatively impact your muscle mass goals.

If you need to replenish electrolytes during exercise, opt for low-sugar sports drinks or water instead.

Processed Meat

Processed meat is usually high in salt, preservatives, and additives. These types of meats can lead to inflammation, insulin resistance, and weight gain.

Additionally, processed meat is usually low in nutrients and can negatively impact your overall health and muscle growth.

If you want to build muscle mass, choose high-quality, whole food sources of protein such as grass-fed beef, wild-caught fish, and organic poultry.

Salty Foods

Consuming too much salt can lead to inflammation and water retention. These two conditions can negatively impact your muscle growth by hindering recovery and causing weight gain.

If you want to build muscle mass, avoid consuming salty foods such as potato chips, pretzels, and processed snack foods. Instead, choose whole, natural sources of sodium such as sea salt, broth, and vegetables.

Caffeine and Energy Drinks

Caffeine and energy drinks can negatively impact your muscle growth by inhibiting nutrient absorption and causing dehydration.

Additionally, consuming too much caffeine can disrupt your sleep patterns, which can hinder recovery and negatively impact your overall health and muscle growth.

If you want to build muscle mass, limit your consumption of caffeine and energy drinks or avoid them altogether.

Conclusion

When you’re trying to build muscle mass, your diet is just as important as your exercise routine. Avoiding the wrong foods can be just as important as consuming the right ones.

By following the tips outlined in this article and choosing high-quality, whole food sources of nutrients, you can maximize your muscle growth potential and achieve your health goals.