What should you avoid eating when building muscle?

When doing muscle training, in addition to certain strength training, daily diet is also very important. Eating more high-protein foods can help increase muscle. Of course, you also need to understand some dietary taboos. Don't eat high-fat, high-calorie foods during training, because these foods will hinder muscle formation. You can eat some beef and more fresh fruits and vegetables.

You can't eat high-fat and high-calorie foods when building muscle

The ability of muscles to metabolize glucose is part of the body's metabolic and hormonal regulation. However, after consuming a high-fat diet, the muscle's ability to oxidize glucose is disrupted, which can lead to the body's inability to respond to insulin, a risk factor for developing diabetes, obesity and other diseases.

Growth hormone is a very important hormone in the process of fat metabolism and muscle growth. It can increase lean body mass and muscle volume, increase muscle strength and aerobic capacity, but high fat intake will significantly inhibit the secretion of growth hormone. Moreover, eating high-fat foods after exercise will reduce insulin secretion and affect muscle synthesis during the best muscle growth period.

It is best to avoid high-fat foods when training abdominal muscles: such as nuts, dark chocolate, avocados, peanuts, fatty meat, instant noodles, fried foods, cream, ice cream, sweet drinks, etc.

What to eat to build muscle

Lean meat. To reduce fat and make your abdominal muscles more visible, it is naturally necessary to reduce calorie intake, but this does not mean giving up meat; common pork, lamb, and beef are rich in protein and amino acids, which can help burn fat and promote muscle growth. The correct way is to choose to eat high-quality lean meat while controlling the intake within a specific range - never eat a portion of meat larger than your fist.

Whole grains. Too many studies have shown that people who eat whole grains are more likely to maintain a healthy weight, and there are many varieties and flavors of whole grains, from whole wheat sandwiches and wheat to brown rice sushi. If you put a little thought into it, it will not be difficult to find the whole grains that are suitable for you.

yogurt. A related study in the International Journal of Obesity revealed that people who have the habit of drinking yogurt have waist circumferences that are almost twice as small as those who do not have this habit. And if conditions permit, Greek yogurt is the perfect choice. Its fat content is lower than that of ordinary yogurt, but its nutritional value is higher.

Unsaturated fat. Fat is not the enemy of weight loss. Unsaturated fat can protect internal organs and joints and provide sufficient energy for the body. The best sources of unsaturated fat include fish, avocados, nuts, olive oil, etc.

Fresh fruits and vegetables. Fruits and vegetables should take up half of your plate. The trick to eating fruits and vegetables is to rotate fruits and vegetables of different shapes, colors, and varieties. Don't limit yourself to just a few types of fruits and vegetables. Only by eating them comprehensively can you provide your body with high-quality nutrition most effectively. These colorful plants may protect your heart, fight cancer, and help you reduce your cravings for high-calorie foods.

Nutritional supplements. Natural food is good, but everyone's physical constitution is different; some high-quality foods may cause certain discomforts or cannot be fully utilized by the body. At this time, nutritional supplements can provide some extra help. Common protein powders - replace lactose intolerance and low food protein absorption rate; fish oil - replace marine fish allergies, etc. are all very safe and effective supplements; please note that any weight loss drugs are not included in the category of nutritional supplements.