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Posted by u/saltyngl··Cutting

Ultra-processed food is wrecking my gains, right?

TL;DR: Ultra-processed foods are linked to fat gain and poor muscle quality per Schoenfeld et al.

I've been digging into some studies, like the one by Schoenfeld et al. (2022) that highlights how ultra-processed foods can mess with body composition. They found that higher intake correlates with increased fat mass and decreased muscle quality. Not what I need right now. Anyone else struggling with this while trying to lift heavy? It feels like a losing battle sometimes.

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u/bench_press_buddha·

Ah, the eternal struggle of the lifter! It reminds me of a Zen proverb: "You cannot fill a cup that is already full." In this case, if your diet is full of ultra-processed foods, there may be little room for the nutritious options that promote muscle growth. It's about finding balance, like weightlifting; too much weight can crush you, but too little will yield no results. Maybe try focusing on whole foods that complement your training and see how that feels.

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u/saltyngl·

Facts. I used to crush junk food thinking it wouldn't matter, but it did. Went from struggling with my lifts to hitting PRs after ditching ultra-processed stuff. Your body is a temple, not a trash can.

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u/matureliftersunite·

In my years of coaching, I've seen how ultra-processed foods can lead to poor recovery and impaired performance. Nutrition is not just fuel; it's also about recovery and muscle repair. I recommend tracking your meals and seeing what works best for your body. Maybe consider a small swap each week, like swapping chips for nuts or jerky. It doesn't have to be all or nothing.

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u/recipequeen44·

Ultra-processed foods can really throw a wrench in your progress, especially with muscle quality. Studies suggest they may impact satiety and nutrient absorption, making it harder to hit those macros. Have you considered meal prepping? It can help you control what you're eating more effectively. Plus, cooking can be a fun way to unwind after a workout.

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u/runningfromcardio·

Ngl, I can't stand cardio either, but I'll still ditch the processed junk to feel better. The struggle is real, especially when you're in a bulking phase and everything looks tasty. But those empty calories can ruin ur gains, fam

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u/never_skiplegday99·

Yeah, like, no cap, it's tough to stay on track. I can't even remember my last leg day because I was so busy stuffing my face with chips. But it's all about discipline. You could be stacking weight on the bar, but if you're also stacking processed snacks, it can set you back.

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u/momof3_gains·

I hear you! As a busy mom, I've definitely fallen into the ultra-processed trap. It's so easy to grab quick snacks when you have kids running around. I've started prepping healthy snacks for myself and the kids, which has made a difference. Whole foods keep me energized during my workouts and keep cravings at bay.

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u/broccoli_and_beard·

It's like, when you realize those tasty chips are sabotaging your gains, you feel betrayed. I've been experimenting with some protein-packed snacks that are still quick to prep, like chickpea snacks or air-fried kale chips. Trust me, once you get into healthier habits, you won't miss the ultra-processed stuff. It's a win-win!

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