Zero sugar drinks have become increasingly popular in the fitness industry and it’s pretty clear why. Being able to consume something that tastes good but provides no extra sugar or fat is a weightlifters dream.

Anyone can benefit from diet sodas. You get to enjoy the taste of a drink without suffering any negative effects that you would if you drank normal pop.

Does Diet Soda Prevent Muscle Growth?

There is no evidence that diet soda will negatively impact muscle growth. It actually has many benefits for weight training such as helping with fat loss, reducing sugar cravings, and improving performance in the gym with caffeine.

Helps With Fat Loss

Diet Soda contains zero calories, meaning that it will not make you gain weight. If you are drinking it instead of normal soda, then you will be saving a certain amount of calories per can.

When trying to lose weight, the fewer calories you consume the better. By drinking 0 calorie drinks, you are not taking in any extra sugar that will be converted to fat.

Diet soda also tends to suppress appetite for many, which will further increase fat loss as you won’t be eating as much food. This can be partly because of the caffeine found in it, which helps stimulate appetite making you feel full.

According to the laws of physics and many studies done, it is impossible to gain weight from drinking diet soda. So ignore anyone claiming to have gained weight from drinking it.

Some studies have shown that those who drink diet soda did tend to eat more food. However, you can just eat clean food and actually get in more nutrient which is a bonus.

It’s a lot more beneficial to get in extra food than it is to put 27 grams of sugar in your body from a can of regular pop.

Click here to learn how you can reduce insulin in your body to increase fat loss.

Helps Prevent Cravings

If you are trying to cut back on sugar and eat healthier, you’ve most definitely delt with bad cravings. People can restrict themselves so much that they end up having a binge and eating a bunch of stuff that they shouldn’t be.

Cravings are very difficult mentally to deal with, and diet soda may be a way to counter them.

If you are craving the taste of something sweet but don’t want all the extra sugar and calories, diet soda is a great choice. It can satisfy your craving without adding fat to your waist.

When trying to build muscle and slim down fat, this is the perfect solution for many.

If you’ve been eating in a caloric deficit for a few weeks to lose weight and find yourself really craving sweets and sugar, a can of diet pop may just save you.

You can drink a can and satisfy that craving without putting on any extra fat on your body. You just kept your physique lean rather than going for a cookie or regular pop and potentially putting 30 grams of sugar into your body.

For people trying to reduce sugar intake, diet soda is a no trainer.

What about the taste? If you’re considering making the transition from regular pop over to diet to be healthier, you may be concerned about the taste.

If you regularly drink sugary pop the taste will be a big difference at first. You have to make the decision if losing weight is worth a little bit of extra taste. Know that you will eventually get used to it and the taste won’t seem so bad.

The small amount of sugar taste found in diet soda is all a bodybuilder who never consumes sugar needs to satisfy their cravings, so it works perfectly.


Let’s take a look into some of the ingredients found in diet soda and their effects on muscle gain.


Aspartame is one of the most popular artificial sweeteners. It has faced a lot of controversy and many claim it has negative health effects.

What exactly is it? It contains aspartic acid and phenylalanine, which are naturally occurring amino acids. Aspartic acid is produced by the body and phenylalanine is found in food.

The problem is that the body breaks down aspartame into methanol. In large quantities, it can be toxic, but to reach those quantities, you would have to drink a ton.

Therefore, it really doesn’t have any negative effects and is also FDA approved for human consumption.

Potassium Benzoate

Used as a preservative, it prevents the growth of bacteria, yeast, and mould. It is used to keep the product fresher for a longer period. It doesn’t have any effects on muscle gain.


While diet sodas don’t contain a high amount, it is still present and has favorable effects on muscle gain and weight loss.

Caffeine has proven to increase energy, reduce fatigue, and promote fat loss. These are all very beneficial in the gym.

The reduced caffeine content is actually a good thing as high amounts of caffeine lead to side effects such as headaches, insomnia, anxiety and more. By providing a smaller amount, diet sodas can give an edge in the gym without causing any adverse affects.

Dangers Of Diet Soda

First off, there are no studies or evidence showing that diet soda affects muscle gain in any way. If anything, it will help workouts as caffeine can make you go harder. Plus, it will save you from drinking sugary drinks, meaning you won’t have as much body fat which actually lowers testosterone.

So what are the possible health effects of diet soda?

Many of the dangers can be psychological. People are proud of themselves for choosing to drink a 0 calorie drink, so they reward themselves with a dessert later on.

This means they are adding in more sugar than they typically would, and telling themselves that they earned it.

The other factor is how your brain chemistry works. The sweetness from the drink may trigger your brain to expect a calorie boost. Then, when no calories are actually consumed, it tricks your brain into increasing your appetite.

This is not always the case as many people say that diet soda reduces their hunger.

This process can also cause your body to increase insulin and blood glucose levels, because it thinks sugar is being put in the body. This will lead to your body storing more fat.

However, there are no direct causative studies that show the use of artificial sweeteners slows your metabolism or promotes fat storage.

Diet soda can disrupt gut health and your gut microbiome. The gut microbiome is responsible for immune function, nutrient absorption, and heart health.

The problem is that some studies show conflicting results, so this cannot be confirmed.


If you’re switching from regular to diet soda, you are definitely making a positive choice. You will lose weight, carry less body fat, be less susceptible to disease, and feel better.

This is because you won’t be putting a bunch of sugar into your body.

Yes, diet soda is not 100% safe, but as long as you are drinking it in moderation it is safe. There isn’t enough research to suggest it having serious negative effects on the body.

It can be used as a great tool to reduce sugar cravings and lose weight.

Leave any questions or comments below and I’ll get back to you.

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