What are the dietary taboos for fitness and muscle building

During the period of fitness and muscle building, it is necessary to avoid high sugar and high-fat foods, alcohol, processed foods, excessive caffeine, and raw and cold foods. These dietary taboos may affect muscle synthesis efficiency, increase fat accumulation, or interfere with training recovery.

1. High sugar and high-fat foods

Fried foods, desserts, and other high calorie foods can easily lead to an increase in body fat percentage and mask muscle lines. Muscle building requires a surplus of calories, but it is advisable to prioritize using compound carbohydrates such as brown rice and oats, paired with healthy fats found in olive oil and nuts. Excessive intake of trans fats may cause chronic inflammation and slow down muscle repair after training.

2. Alcoholic beverages

Alcohol metabolism can inhibit testosterone secretion, directly affecting muscle growth hormone levels. After drinking alcohol, the body preferentially breaks down alcohol rather than glycogen, leading to a decrease in training endurance. Purines in beer may also cause an increase in uric acid and interfere with protein metabolism processes.

3. Deep processed food

sausages, frozen pizza, etc. contain a lot of preservatives and sodium, which may cause water retention and muscle edema. Nitrite in processed meat products can consume antioxidant substances in the body, affecting the recovery from oxidative stress after training. The biological value of protein in this type of food is generally low.

4. Excessive caffeine

Daily intake of over 400 milligrams of caffeine may disrupt melatonin secretion, and shortening the deep sleep phase will reduce growth hormone secretion. Moderate caffeine intake before exercise can improve performance, but consuming it 6 hours before bedtime may lead to a decrease in glycogen synthesis efficiency during muscle repair.

5. Raw and cold stimulating foods

such as sashimi and cold drinks may cause gastrointestinal discomfort and affect protein digestion and absorption rate. Excessive intake of spicy food may exacerbate acid reflux after training. According to traditional Chinese medicine theory, raw and cold foods can deplete the yang energy of the spleen and stomach, which is not conducive to the transport and distribution of nutrients.

During the muscle building period, it is recommended to adopt a small and frequent meal pattern, with 5-6 meals per day to ensure continuous energy supply. High quality protein intake of 1.6-2.2 grams per kilogram of body weight, with priority given to complete protein such as chicken breast, beef, whey protein, etc. Supplement fast carbon and protein within 30 minutes after training, such as banana protein powder. Pay attention to supplementing vitamin D and magnesium elements to promote testosterone synthesis, which can be obtained through foods such as salmon and spinach. Maintain a daily water intake of 2000-3000 milliliters to accelerate the elimination of metabolic waste and avoid subcutaneous water retention caused by high sodium diets. Ensuring 7-9 hours of sleep during the peak period of growth hormone secretion is crucial for excessive muscle recovery.