Building muscle requires the correct balance of calories and nutrients. Eating enough protein to fuel your muscles while reducing muscle breakdown is essential, but not so much that you gain too much body fat.
For maximum muscle growth, follow a diet that incorporates plenty of nutrient-dense foods like lean proteins and carbs, along with essential fatty acids for supplementation.
Processed meat refers to any beef or pork product that has been preserved, salted or smoked in some way. This includes hot dogs, ham, sausage, bacon and cold cuts (deli meat) among other products.
In 2015, the World Health Organization classified processed meat as a carcinogen. Recent research indicates that eating processed red meats may increase your risk for colorectal cancer. Furthermore, studies have linked processed meats to an increased likelihood of diabetes and heart disease.
Experts have recommended against consuming any amount of processed meat. Instead, they suggest opting for fresh, unprocessed meat as well as whole fruits and vegetables.
Processed meats are not only unhealthy for you, but they’re also high in sodium and contain preservatives called nitrates and nitrites. These compounds may lead to the production of nitrosamines – cancer-causing chemicals.
Bodybuilders often tout how sugar can increase muscle growth and speed recovery after exercise. While this is certainly true, eating too much or not in the right amount may increase your risk for fat gain.
Sweets are one of the world’s most beloved foods, available in an array of shapes, sizes, colors and flavors. Popular options include chocolates, candies and cakes to name a few.
Sweet treats, while delicious, can also be quite high in calories – just one piece of candy can contain around 23.
Eating too much sugar and other processed foods increases your risk for developing diabetes, heart disease, and obesity. It also weakens your immune system, leaving you more susceptible to colds and flus.
When it comes to muscle gain, steer clear of processed meat or other high-calorie food. Instead, focus on healthy, unprocessed items that are low in calories and packed with protein.
Crackers and Chips
Crackers and chips are popular snack options, especially when trying to shed pounds. Not only do they provide a convenient source of nutrition without needing cooking or cleanup afterwards, but they’re also extremely satisfying on their own.
However, they can also be high in calories and fat. Even a few chips can add up quickly.
To avoid these potential pitfalls, be sure to review the nutrition labels of popular brands for added sugars, total ingredients and serving size.
Chips made with healthier oils can also be a healthier choice for you. Some chips are low in sodium and free of saturated fat.
When purchasing chips, make sure they are free from refined flours and other processed ingredients. Furthermore, check the nutritional information for calories, fat content, and sodium content.
The ideal diet for muscle gain is one that provides a balanced blend of essential nutrients. This means consuming whole grains, vegetables and fruits as well as lean proteins like chicken breast, beef or fish.
Eating healthily also involves monitoring your caloric intake and drinking responsibly. Alcohol can cause lowered inhibitions, leading to overeating and mindless eating habits.
Consuming too much alcohol can also inhibit your body’s absorption of essential vitamins and minerals. This is especially true for athletes who require a balanced nutrition plan to promote peak performance and recovery.
Long-term drinking can also cause an illness known as alcoholic myopathy, which causes weakness and muscle wasting. This is a serious health concern that requires immediate treatment.