Are Biscuits Good for Muscle Building? (Expert Answer)

Short Answer: Biscuits are bad for muscle building. Because they have a lot of saturated fat and refined carbohydrates, and they can increase your body fat, blood sugar, and inflammation.

Muscle building is a goal that many people have, especially those who are into fitness and bodybuilding.

Muscle building requires not only regular and intense exercise, but also proper nutrition to support muscle growth and recovery.

To effectively build muscle, you should consume protein-rich foods like chicken, eggs, and whey protein, and avoid fat-rich foods like butter, cheese, and fried foods.

Protein is the main building block of muscle tissue, and it helps repair the micro-tears that occur during exercise.

Fat, on the other hand, can slow down digestion and interfere with nutrient absorption.

Now, biscuits are a type of baked goods that are made from flour, fat, leavening agents, and milk or water.

People usually eat them as a snack or a side dish with gravy, jam, or butter.

Biscuits are bad for muscle building because they contain a lot of saturated fat and refined carbohydrates.

According to the USDA, one biscuit (45 grams) has 8.5 grams of fat, of which 5.3 grams are saturated.

It also has 19.3 grams of carbohydrates, of which only 1.1 grams are fiber.

Saturated fat can increase your blood cholesterol levels and raise your risk of heart disease and stroke.

Refined carbohydrates can spike your blood sugar levels and cause insulin resistance, which can impair muscle growth and increase fat storage.

One biscuit can give you 166 calories, 3.2 grams of protein (6% of your daily needs), 8.5 grams of fat (13% of your daily needs), and 19.3 grams of carbohydrates (10% of your daily needs).

Flour can negatively affect muscle building because it is a low-quality carbohydrate that lacks fiber and micronutrients.

It can also trigger inflammation and gluten intolerance in some people.

Fat can negatively affect muscle building because it can slow down digestion and interfere with nutrient absorption.

It can also increase your calorie intake and body fat percentage.

Leavening agents can negatively affect muscle building because they can add sodium and chemicals to your diet.

Sodium can cause water retention and bloating, which can affect your muscle definition and performance.

Chemicals can cause allergic reactions and inflammation, which can impair muscle recovery and growth.

Milk or water can positively affect muscle building because they can provide hydration and calcium.

Hydration is essential for muscle function and recovery, as well as for preventing dehydration and cramps.

Calcium is important for muscle contraction and bone health.

Furthermore, biscuits are a type of simple carbohydrate and simple carbohydrates are bad for muscle building.

Because, they can cause rapid spikes and drops in blood sugar levels, which can lead to hunger, cravings, and overeating.

They can also reduce your body’s ability to use fat as fuel and increase your reliance on glucose, which can limit your endurance and strength.

That’s why I suggest you limit your biscuit intake to avoid gaining excess fat and compromising your muscle growth.

Stick to one or two biscuits per week to satisfy your taste buds without harming your health.

Also, you shouldn’t eat biscuits if you have diabetes, celiac disease, or gluten sensitivity to prevent blood sugar fluctuations, digestive issues, and inflammation.

Because, biscuits can worsen these conditions and interfere with your muscle building goals .

You can buy fresh biscuits in your local bakery or supermarket, or you can make your own at home.

Always choose whole wheat or gluten-free flour, unsaturated oil or butter, baking powder or soda, and low-fat milk or water.

Because, these ingredients can improve the nutritional quality and digestibility of your biscuits.

You can store them in an airtight container at room temperature for up to three days, or in the freezer for up to three months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care is key to building muscle effectively.

I always recommend my muscle building clients to follow a high-protein, low-fat, and moderate-carbohydrate diet to improve their muscle mass, strength, and performance.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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