8 Foods You Should Avoid When Building Muscle

A healthy, well-balanced diet is the key to developing a muscular frame. While many fitness fans are aware of the foods that they should be including in their diets, are there foods that hinder muscle growth?     

Foods such as vegetables, fruits, and grains all help to keep our bodies strong and promote muscle growth. One of the best foods to eat if you are trying to pack on muscle is fish. Oily fish contain high levels of omega 3 fatty acids, which supports the body in building up muscles.

However, if you find it hard to get good quality oily fish, or you just don’t like the taste of fish, there are other ways to get omega 3 fatty acids. The Orphic Nutrition Omega 3 Fish Oil Capsules are a quick and easy way to include fish oil in your diet without any nasty aftertaste. They provide fantastic support for building muscle!

Every gym enthusiast knows that we need to ingest calories to give us energy so our systems can develop muscle. But loading up on the wrong types of foods can work against muscle growth. Do you know what you shouldn’t be eating? Keep reading to find out just what foods to avoid when building muscle.


Pizza is a much-loved favorite food, but is it ideal for muscle growth? Unfortunately for lovers of Italian cuisine, pizza ranks high amongst the foods to avoid for muscle gain. High in salt, carbohydrates, and saturated fats, pizza can cause you to put on weight without growing muscle. If you have just got to have a slice every now and then, consider a healthier version of traditional pizza.

Potato Chips

One of the world’s most popular snack foods is also a big no-no if you want to grow your muscles. Potato chips contain lots of saturated fats and empty calories. The sad truth is that there is simply no nutritional value to be had in the humble potato chip! Try making your own vegetable chips or fruit chips instead.

White Flour

Used in hundreds of types of foods, white flour is incredibly versatile but also sadly lacking in nutrients. When white flour builds up in your intestines, it can make you feel sluggish, impede the digestive process, encourage weight gain, and give you headaches. Go for chickpea flour, rice flour, or almond flour for a healthier alternative.


If you like to indulge in a glass of wine, a cocktail, or the odd beer, then you should be aware that booze is bad news for muscle growth! Drinking alcohol every day can put a huge amount of stress on your body. This stress causes antioxidants to work to metabolize alcohol instead of working to build muscle. Want to get ripped? Reach for a non-alcoholic drink.


Speaking of booze-free beverages, one that you should always avoid is soda. Soda has no nutritional benefits, is full of sugar, and can contain caffeine that weakens your bones. Stop filling up on soda and start looking at different drinks like iced tea, kombucha, or flavored water.

Processed Cheese

While it is true that cheese contains a range of nutrients that can promote muscle growth, processed cheese actually has fewer nutrients and less protein per serving than unprocessed cheese. Processed cheese is high in salt as well as other not-so-healthy ingredients like preservatives, stabilizers, and sugar. Instead of chowing down on processed cheese, try unprocessed varieties like Swiss cheese, ricotta, Monterey Jack, or parmesan cheese.

Processed Meat

Meat is a great natural source of protein and if you are looking to build muscle, you need lots of protein! But some meats are better for your body than others. Processed meat like ham, sausage, hot dogs, beef jerky, salami, and some deli meats contain massive amounts of nitrates, sodium, saturated fats, and calories. Choose lean cuts of meat instead and always check the label to be sure you are eating meat that doesn’t have any additives.


Delicious and flavorful, butter is also incredibly bad for building muscle. Butter is brimming with calories and saturated fat. Some kinds of butter also contain high amounts of salt. To do the right thing by your heart, help out your arteries, and promote muscle growth, it’s best to avoid butter wherever you can. If you want a healthier spread, try nut butter, avocado, or Greek yogurt.