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6 foods that harm muscle mass gain


Find out what to avoid to ensure effective muscle growth and achieve your training goals

Increasing muscle mass is a common goal for many people who go to the gym or play sports regularly. In this context, nutrition plays an important role, and it is essential to choose the right foods to optimize results. However, some foods can sabotage your efforts, hindering muscle gain.




It is essential to aim for a diet rich in lean proteins, complex carbohydrates and healthy fats, as well as staying hydrated and avoiding anything that could negatively interfere with this process. Therefore, here are 6 foods you should avoid if you want to build muscle efficiently:

1. Refined sugars

Refined sugars, present in sweets, soft drinks and processed foods, are a great enemy of muscle mass gain. They are digested quickly, causing insulin spikes that promote fat storage rather than muscle growth. Additionally, excessive sugar consumption causes inflammation and insulin resistance, compromising muscle recovery and protein synthesis.

“Refined sugar is a simple carbohydrate that is absorbed quickly and causes a rapid increase in the blood glucose level. Each spike in glucose in the patient’s blood, little by little, damages his organs,” adds endocrinologist Claudia Liboni .

two. Fried foods

Fried foods are high in trans and saturated fats, which increase inflammation in the body, making muscle recovery difficult. Additionally, these foods generally have low levels of essential muscle-building nutrients, such as vitamins and minerals. Frequent consumption of fried foods leads to an increase in body fat, masking muscle development.

3. Refined cereals

Refined grains have a high glycemic index. Digested quickly, they cause spikes in blood sugar and insulin. Although they provide a quick source of energy, the lack of nutrients These foods cause early hunger and excessive calorie consumption, making weight control and muscle definition difficult. According to nutritionist Ronimara Santos, “refined cereals, such as white flour and its derivatives, are low in fiber and therefore can promote constipation.”



Alcoholic drinks dehydrate the body, affecting workout performance and muscle recovery.

4. Alcohol

Alcohol has several negative effects on gaining muscle mass. It interferes with protein synthesis, which is essential for the body to build new muscle proteins. It also causes dehydration, affecting workout performance and muscle recovery. Another point to consider is the negative influence of alcohol on hormone levels and the functioning of organs such as the liver.

“The liver works daily breaking down fats in the diet and eliminating toxins. When you drink alcohol, you end up adding another task to the organ’s function. This way, the liver cannot process fats quickly and efficiently as it would also be working to expel alcohol, slowing down occurs as a result. metabolismalso leading to the accumulation of fat”, explains nutritionist Dr. Marcella Garcez, director and professor of the Brazilian Association of Nutrology (ABRAN).

5. Alcohol-free drinks diet AND light

Although they do not contain sugar, soft drinks diet AND light hinder the increase in muscle mass. Studies suggest that artificial sweeteners alter the gut microbiota and interfere with appetite regulation, leading to increased calorie consumption. Additionally, these soft drinks do not provide beneficial nutrients.

6. Snacks industrialized

Snacks Processed foods, such as chips, cookies and snacks, are rich in sodium, unhealthy fats and artificial additives, causing fluid retention, inflammation and increased body fat. They are also low in protein, fibers and other nutrients essential for muscle recovery and growth.

Source: Terra

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