When it comes to building muscle, diet plays a crucial role. While there are foods that can help promote muscle gain, there are also foods that can hinder progress. Reema Kanda, a Clinical Dietitian at Hoag Orthopedic Institute, suggests being mindful of the foods that may prevent you from reaching your body composition goals.
Protein is a macronutrient known for supporting muscle maintenance and growth. Lean protein options such as skinless poultry, low-fat dairy, and lean cuts of red meat are recommended by Kanda. It is important to meet daily calorie and protein needs, eating in a 200-300 calorie surplus above maintenance calories and meeting daily protein goals, says Albert Abayev, a clinical dietician at the Center for Weight Management and Metabolic Health at Cedars-Sinai.
Trans fats, found in fried foods and commercially baked goods, should be limited or avoided due to their negative impact on health. Instead, focus on adding healthy fats from sources like nuts, nut butters, and avocados to reach a calorie surplus while adding nutrition, advises Abayev.
Excessive sugar intake can promote fat gain when trying to build muscle, says Kanda. Sugary snacks and sodas should be avoided, and instead, whole grains, fresh or frozen fruits, starchy and non-starchy vegetables, and beans and legumes should be included in the diet.
Alcohol negatively impacts the body's efficiency in metabolizing and utilizing nutrients, says Jordan Hill, lead registered dietitian with Top Nutrition Coaching. It can negatively affect energy levels and increase the chances of dehydration, which impacts muscular power and cognitive performance.
Be cautious of sauces, condiments, dressings, and other toppings, as they can add unnecessary calories and sugars to your meals. Choosing low-calorie dressings and focusing on high-quality foods that include protein and healthy fats is recommended by Abayev.
It is important to note that everyone's health circumstances and fitness goals are unique. Consulting with a doctor or a registered dietitian can provide personalized advice on the healthiest path toward achieving muscle-building goals.