Are Cleans Good for Muscle Growth? Separating Detox Myths from Strength Training Facts

October 16, 2025 •

5 min read

According to a review published by the British Association for Dietetics, there is no clinical evidence to support the effectiveness of detox diets for long-term health benefits, especially for building muscle. The question of whether cleans are good for muscle growth is fundamentally about separating dietary fads from proven athletic practices.

Quick Summary

Restrictive detox cleanses often lead to muscle loss due to calorie and protein deficits. Conversely, the power clean exercise effectively builds strength and explosive power. Sustainable muscle gain relies on a balanced 'clean eating' diet rich in nutrients and a consistent resistance training program.

Key Points

Differentiate Cleanses: Detox or juice cleanses are restrictive and harmful to muscle, while power cleans are a beneficial exercise for building muscle and explosive power.
Avoid Muscle Loss: Restrictive detox diets lack the necessary calories and protein for muscle growth and can force the body to burn muscle tissue for energy.
Embrace the Power Clean: The power clean is a full-body resistance exercise that stimulates a strong muscle-building response across multiple muscle groups.
Practice Clean Eating: Adopting a sustainable 'clean eating' diet, rich in unprocessed foods, is the most effective nutritional strategy for muscle growth.
Focus on Protein and Calories: Building muscle requires a consistent caloric surplus and sufficient high-quality protein intake, both of which are compromised during a detox cleanse.
Support Natural Detoxification: The body naturally detoxifies itself through organs like the liver and kidneys, and this process is best supported by a balanced, nutrient-dense diet rather than a commercial cleanse.

The Critical Difference: Detox Cleanses vs. Power Cleans

When people ask, "Are cleans good for muscle growth?", the answer depends entirely on the context. The term "cleans" can refer to two very different things: restrictive detox diets, such as juice cleanses, or the athletic exercise known as the power clean. One approach actively hinders muscle growth, while the other is a potent tool for it.

The Harmful Effects of Detox Cleanses on Muscle Growth

Detox cleanses, which often involve extreme calorie restriction and liquid-only diets, are counterproductive for anyone serious about building muscle. Muscle growth, or hypertrophy, requires a positive energy balance (a calorie surplus) and a sufficient intake of protein. Detox diets typically provide neither.

Here’s what happens during a restrictive cleanse:

Calorie Deficit: Severe calorie restriction forces the body into a starvation state. Rather than preferentially burning fat, the body may begin to catabolize its own lean muscle tissue for energy, leading to muscle loss.
Inadequate Protein Intake: Juice cleanses and other detox protocols are notoriously low in protein. Protein is composed of amino acids, the essential building blocks for muscle repair and synthesis. Without a consistent supply of quality protein, your body cannot effectively repair the micro-tears in muscle fibers that occur during exercise, which is the process that drives muscle growth.
Metabolic Slowdown: A significant and prolonged calorie deficit can cause your metabolic rate to slow down. The body's natural response to a low energy state is to conserve fuel, which makes fat loss harder and hinders muscle-building efforts.
Nutritional Deficiencies: Liquid-only cleanses strip away important nutrients like fiber and healthy fats, causing imbalances and often leading to fatigue, which further impacts training performance.

The Benefits of the Power Clean Exercise for Muscle Growth

In stark contrast to detox diets, the power clean is a highly effective, full-body exercise for developing muscle, strength, and explosive power. This complex Olympic weightlifting movement engages multiple large muscle groups simultaneously, leading to a strong anabolic (muscle-building) response.

Benefits of incorporating power cleans into your regimen include:

Full-Body Muscle Activation: The power clean works the hamstrings, quads, glutes, core, shoulders, and traps, providing a comprehensive workout. The high level of muscular recruitment stimulates a significant hypertrophic response.
Increased Explosive Power: The explosive nature of the lift develops the body's ability to generate maximum force quickly, which is highly beneficial for athletic performance in sports like football, basketball, and sprinting.
Improved Body Composition: As a high-intensity exercise, power cleans are excellent for burning calories and can improve overall body composition, helping to increase muscle mass while reducing body fat.

Clean Eating for Muscle Growth: A Better Dietary Approach

If your goal is to build a lean, strong physique, forget the restrictive detoxes. The far more effective and sustainable strategy is "clean eating," a long-term dietary philosophy focused on whole, unprocessed, nutrient-dense foods. This approach provides the fuel needed for intense training and proper recovery without the downsides of a detox.

Nutritional principles for building muscle via clean eating:

Maintain a Calorie Surplus: To build muscle, you must consume more calories than you burn. A clean bulk involves a modest surplus (around 300-500 calories daily) to fuel growth while minimizing excess fat gain.
Prioritize Quality Protein: Adequate protein intake (recommended 1.4–2g per kilogram of body weight per day) is crucial for muscle repair and synthesis. Include lean meats, fish, eggs, dairy, and legumes in your diet.
Fuel with Complex Carbohydrates: Carbohydrates are the body's primary energy source. Complex carbs like whole grains and sweet potatoes provide sustained energy for workouts and replenish glycogen stores afterward.
Include Healthy Fats: Unsaturated fats from sources like avocados and nuts support hormone function and overall health.

List of Muscle-Building Foods

Lean Beef: Rich in protein, creatine, and B-vitamins.
Chicken Breast: A staple for lean protein intake.
Salmon: Provides high-quality protein and muscle-supporting omega-3 fatty acids.
Eggs: Contain high-quality protein and the essential amino acid leucine.
Greek Yogurt: A blend of fast- and slow-digesting proteins.
Soybeans & Tofu: Excellent plant-based protein sources.
Cottage Cheese: Packed with casein protein for sustained amino acid release.
Quinoa & Brown Rice: Provide complex carbohydrates and fiber for sustained energy.
Almonds & Peanuts: Healthy fats and protein for calorie density.

Cleanses vs. Clean Eating for Muscle Building: A Comparison


Feature	Detox/Juice Cleanse	Clean Eating (Long-term)
Goal	Short-term weight loss via calorie/fluid restriction.	Sustainable muscle gain and overall health improvement.
Muscle Impact	High risk of muscle loss due to inadequate protein and calories.	Supports and maximizes muscle protein synthesis for growth.
Calorie Intake	Severe deficit, often leading to metabolic slowdown.	Controlled surplus to fuel muscle growth without excessive fat gain.
Nutrient Balance	Inadequate in essential nutrients like protein, fiber, and fats.	Well-balanced diet rich in protein, carbs, fats, and micronutrients.
Sustainability	Not sustainable; weight is often regained quickly.	Sustainable lifestyle that promotes lasting healthy habits.

Your Body's Natural Detoxification

It is important to understand that the human body does not need a commercial cleanse to remove toxins. It has its own sophisticated and highly efficient detoxification systems, primarily the liver and kidneys, that work continuously. A balanced diet rich in protein, fiber, and antioxidants from whole foods is the best way to support these natural processes, not a crash diet that deprives the body of necessary nutrients.

Conclusion: Focus on Sustainable Habits, Not Quick Fixes

When considering if cleans are good for muscle growth, the distinction is clear. Restrictive detox cleanses are not only ineffective but can be detrimental to muscle mass. In contrast, power cleans are a powerful exercise for building strength and size. For dietary strategy, the best path forward is adopting a long-term clean eating lifestyle that provides the sustained caloric surplus, high-quality protein, and balanced nutrients essential for muscle hypertrophy and overall health. Focus on consistent, evidence-based nutrition and training, and leave the quick-fix detoxes behind. For more information on evidence-based nutrition for athletes, consult a sports dietitian or review resources from reputable organizations like the International Society of Sports Nutrition.

International Society of Sports Nutrition

Frequently Asked Questions

No, a juice cleanse is not compatible with building muscle. The severe calorie and protein restriction inherent in most cleanses will lead to muscle loss, not muscle gain.

A dietary cleanse is a restrictive, short-term diet aimed at detoxification, which is ineffective and can cause muscle loss. A power clean is an explosive, full-body weightlifting exercise proven to build strength and power.

Protein provides the amino acids necessary for muscle protein synthesis, the process of repairing and building new muscle fibers after resistance training. Without adequate protein, muscle growth is stalled and muscle mass can be lost.

No. The human body has highly efficient natural detoxification systems, primarily the liver and kidneys, that continuously filter and eliminate waste products. Commercial cleanses are unnecessary and unproven.

For muscle growth, a 'clean eating' diet focuses on whole foods such as lean proteins (chicken, fish), complex carbohydrates (quinoa, brown rice), and healthy fats (avocado, nuts) to fuel your workouts and recovery.

Yes, a low-calorie cleanse can harm your metabolism. Prolonged and severe calorie restriction can slow down your metabolic rate, making it more difficult to maintain weight and achieve fitness goals in the long term.

It is generally not recommended. The low calorie and nutrient intake from a cleanse can lead to fatigue, dizziness, and low energy, which can decrease exercise performance and increase the risk of injury.