20 Foods To Avoid When Building Muscle | What Not To Eat!


Working hard to get the perfect ripped body?

Regular to the gym and those exhausting exercises, you are keeping with them all. But are you eating the right food to fuel up your muscle and body?

Actually, adding Worst Food for Bodybuilding might reverse the expected results.

Hence, you need a properly balanced diet to get you maximum result.

You need to include lots of fruits, veggies, whole grains, low-fat dairy, and low-fat dairy products. Besides, you need to skip the worst food for bodybuilding to keep your muscle growth intact.

Well, there are lots of foods you eat aside that can sabotage all your hard work at the gym. So, here we’ve listed worst of them.


20 Foods You Need to Avoid When Building Muscle

Hitting the gym is not enough when you aim at the super ripped physique. Well, what you eat in meanwhile plays an important role in getting you results.

However, not all the food items you eat are beneficial for your muscle mass. Some food items have adverse effects on your muscle mass.

To help you out, we have pointed out the Food to Avoid When Building Muscle. Here’s what you need to exclude from the diet plan you have been following.


#1: Bagels

Bagels worst food for bodybuilding

First, in the list, we’ve bagel having 400 calories from refined carbs. Moreover, add some cream cheese, to get nothing from eating other than saturated fats.

Of course, either a bagel or cream cheese is going to add to your muscle mass.

As an Alternative:

Have 1 slice of whole-grain bread with the topping of organic peanut butter.


#2: Pretzels

Pretzels worst food for bodybuilding

Well, this bread doesn’t benefit you with any muscle-building nutrients. All you receive is plain old carbs getting you next to next to nothing.

Surely, don’t include it in the Muscle Building Meal Plan for Beginners.

As an alternative:

Instead of pretzels, you can have a whole grain bread with peanut or almond butter for getting more proteins.


#3: Alcohol

Alcohol worst food for bodybuilding

Regular alcohol consumption is not good for your health anyhow. Not only it stresses out your body but it demands more antioxidants.

Well, these are very necessary for boosting muscle recovery and in this case, are used for metabolizing alcohol.

As an alternative:

Try to reduce your alcohol consumption. Keep it to only two servings in a day.


#4: All-Purpose Flour


Most of the cakes, cookies, bread and other delicious baked food you eat are made up of all-purpose flour getting empty calories only.

All of these food items have recipes involving all-purpose and whole-wheat pastry flour in 50-50 proportion.

As an Alternative:

Make healthier versions of these baked foods to enjoy their delicious taste keep up with health.


#5: Sausages

Sausages worst food for bodybuilding

Processed meat usually having lots of calories with additional sodium and saturated fat. Moreover, it encompasses preservatives like nitrites for preventing bacterial growth and getting the appetizing red hint.

However, nitrites form chemicals called nitrosamines which can cause cancer.

As an alternative:

You can have lean cuts of meat and if you wanna have sausage go for the nitrite-free varieties.


#6: Pre-Made Smoothies


You might order premade smoothies thinking it as the smartest choice. However, you are not aware these pre-prepared drinks have huge calories count lies from 600 to 1000 on average.

Don’t forget the overloaded sugar content. Even adding a scoop full of protein powder won’t do much to your body. Skip these from the High Protein Diet Plan for Muscle Gain.

As an alternative:

Make your own smoothies with fresh fruits and milk to control the calorie count.


#7: Doughnuts

Doughnuts worst food for bodybuilding

These delicious pastries have refined flour as the main ingredients. Further, it’s fried and doesn’t contain any healthy ingredient helping in muscle growth.

Of course, exclude it from Bodybuilding Food List.

As an alternative:

Instead, this sugar-filled food, go for Greek yogurt with lots of fresh fruits and honey.


#8: Ice Cream


Only one ice cream servings contain 137 calories with lots of normal fat and saturated fats. In the comparison to which protein is negligible.

So, don’t make ice cream your regular meal. For healthy and lean muscle these food isn’t recommended.

As an Alternative:

Have fat-free chilled Greek Yogurt bars containing BCAA’s helping in muscle building.


#9: Cured Ham

Cured Ham Food

Usually, these are smoke and cured and served with sodium-rich sauces perking your sodium level to the top.

Of course, too much sodium intake gets you bloated and is not good at all for your muscle growth and bodybuilding.

As an Alternative:  

Skip the cured ham and get a lean cut of pork instead.


#10: Processed Cheese


Each type of cheese encompasses fat and sodium. However, they also have ingredients essential for muscle growth.

But processed cheese has less protein content than other types with the highest amount of harmful sodium. Of course, too much-processed cheese can worsen your health conditions.

As an Alternative:

Go for unprocessed cheese like brie, Cheddar, or Parmesan.


#11: Lessened Fat Peanut Butter

Peanut Butter

Fat in fatless peanut butter is usually replaced with additives, sugar, and preservatives. Besides, some fatless peanut butter has the least amount of protein in them being to 1 gram or less.

Well, is this gonna do anything to your physique?

As an Alternative:

Go For organic peanut butter whenever you crave for it.


#12: Potato Chips


This starch-filled snack is a good addition to your muscle-building regime. However, once the process doesn’t have a worthy nutrient table to go for.

It loses most of its nutrients consisting the antioxidant vitamin C

As an Alternative:

Go for Baked Potatoes and Fries.


#13: Artificial Sweeteners


With zero nutritional value, these sweeteners are no worth to go for. Still, these are a hundred times sweet than sugar giving the sweet test to your food.

However, they contribute nothing to muscle growth, and it’s better to avoid them.

As an Alternative:

For excessive sugar cravings go for natural sweeteners like 100% organic maple syrup, agave, or honey.


#14: High Sugar Breakfast Cereals


Some processed breakfast cereal might appear healthy but they have more sugar than you assume.

Well, if you find sugar is present in the top three-ingredient of the breakfast cereal, with 5 gm or more in each serving, skip it right away.

As an Alternative:

Go for cereal with less than 3g of fiber and 5g of sugar per servings. Actually, some cereals contain a good amount of protein content.


#15: Granola Bars

Granola Bars

Granola bars (worst food for bodybuilding) contain lots of healthy ingredients such as oats, nuts, dried fruits, and seeds with less quantity of fat and sugar. Surprisingly, some brands add chocolate, fudge or candy pieces.

These do improve the taste but disrupt your Muscle Gain Diet Plan 7 Days.

As an Alternative:

Still, you can have it with 200 or less cal in total. Also, you can try Nut Bars and Larabar Fruit and Kashi Bars TLC Granola Bars as a substitute.


#16: Store-Bought Muffins


Muffins sound yum and also taste yum. Have you ever thought about store-bought muffins? These super-size edibles carry a hefty 500 plus cal with no nutritional benefits.

Mostly, these are made from conventional muffin batter encompassing eggs, refined white flour, and butter. These are nothing good for health.

As an alternative:

Try making by yourself, by adding healthy ingredients like whole grain flour, nuts, flax, and fresh fruit.


#17: Coconut Oil

Coconut Oil

Undoubtedly, coconut oil is very healthy ad gets you a pretty good number of benefits. However, that doesn’t mean it should go with everything you have.

A tablespoon of the oil has 120 Calories total, adding these to a healthy meal is deleting health form it. Also, it doesn’t contain inflammation-reducing omega-3 fats.

As an alternative:

Use oil rich in omega-3 fats like canola oil. Whichever oil you choose, use only 1 to 2 tablespoon.


#18: Butter


Butter made up of cow’s milk is not good for your muscle mass. With a whopping 810 cal, 92g of fat, and 58g of saturated fat, it’s not doing any good.

Also, this is 141 % of the daily-suggested fat and around 300% for saturated fat. That’s a huge unhealthy burden from this worst food for bodybuilding for your muscle growth.

As an alternative:

Better go for unsaturated fat like canola oil or olive. Don’t take butter more than a tablespoon per serving.


#19: Pepperoni Pizza


Generally, a slice of plain pizza comes around 400 calories. When processed meats are present as a topping adds more 100 cal to it.

Moreover, Pepperoni contains the highest sodium and saturated fat which are not good for your healthy muscles.

As an alternative:

Bake your own pizza using whole-wheat crust adding homemade tomato sauce, low-fat mozzarella cheese, and top with tons of veggies.


#20: Soda

soda worst food for bodybuilding

Basically, soda is sugary water with nothing good for your body and muscles. Excessive caffeine consumption from a cola can make your bones feeble.

Additionally, drinking lots of soda can displace your muscle growth.

As an alternative:

Instead, try low-fat milk or good old water.

Building a perfectly ripped and toned muscle is a challenge. Well, you can do this right when taking every minute detail seriously.

Most importantly, your focus should be on what you are consuming. Eating right is as necessary as what not to eat.

So, the aim of this blog was to make you aware of the worst food for bodybuilding which can ruin all your hard work. When making a diet plan exclude these food items to ensure maximum muscle growth.

Don’t forget to leave your opinion in the comment section. Which food items are you going to skip? chime up in the comment section.


Read Next: 

10 Nutrients You Need To Include In Your Diet For Building Muscle
Winter Diet Plan For Bodybuilding | Bulk Up In the Cold Weather
Top 17 Protein Foods for Bodybuilding | A Beginner’s Diet List


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