If your New Year resolved to improve your fitness with the goal of building muscle, you’ll know by now that the feat doesn’t only require dedication to a rigorous workout routine, but also demands careful attention to your dietary choices.
While consuming the right nutrients is crucial for muscle growth, avoiding or cutting down on certain foods is equally important. To help reach your goals, you might want to consider introducing foods that help promote muscle gain.
Cut back on processed and sugary foods
Processed foods and those high in added sugars can sabotage your muscle-building goals. These items often lack essential nutrients and contain empty calories that offer little benefit to your body. Additionally, excessive sugar intake can lead to insulin spikes, which may hinder the body’s ability to build muscle effectively.
Say no to trans fats
Foods high in trans fats, such as fried and commercially baked goods, are detrimental to muscle growth. Trans fats not only contribute to overall health issues but can also lead to inflammation, hindering the body’s recovery after intense workouts.
Some common trans fats foods include fries (chips), fried chicken, pastries and cakes. Swap these out for healthier fats to add to your nutrition, such as nuts and avocados.
Easy on the bottle
While an occasional drink may not be harmful, excessive alcohol consumption can impede muscle growth. Alcohol interferes with protein synthesis – the process through which the body builds muscle – and can also dehydrate the body, negatively impacting exercise performance and recovery.
Processed protein bars and shakes aren’t great, either
While protein is a crucial component for muscle building, not all protein sources are created equal. Highly processed protein bars and shakes often contain additives, preservatives, and excessive sugars that can counteract their muscle-building benefits. Opt for whole food sources of protein like lean meats, eggs, and legumes.
Go low sodium
Excessive sodium intake can lead to water retention, causing bloating and potentially masking your muscle definition. Processed and fast foods are often high in sodium, so it’s essential to limit their consumption and opt for fresh, whole foods instead.
Lacking fiber?
A diet lacking in fiber can lead to digestive issues, affecting nutrient absorption and overall well-being. Ensure that your diet includes a variety of fruits, vegetables, and whole grains to provide the necessary fiber for a healthy digestive system.
Compiled by: Amy-Lee Steenkamp
Also see: How to reduce your waist size
