Is Bacon Good For Bodybuilding? A Close Look at The Pros and Cons

As a bodybuilder, you want to fuel your body with nutrient-dense foods that can support muscle growth and recovery. Bacon is a popular food with a savory, smoky flavor that many love. But is bacon actually a smart choice for bodybuilding diets?

There are pros and cons to consider when determining if bacon fits into a healthy diet for building muscle While it does offer some nutritional benefits, there are also downsides to be aware of

An Overview of Bacon Nutrition

Before analyzing how bacon impacts bodybuilding, let’s first look at its overall nutritional profile.

A single slice of pan-fried bacon (13g) contains (1)

• Calories: 42
• Fat: 3g
• Saturated Fat: 1g
• Protein: 3g
• Sodium: 149mg

The primary macronutrient in bacon is fat, providing 70% of the total calories. The predominant type of fat is unsaturated fat, mostly in the form of oleic acid, the same heart-healthy fat found in olive oil.

Bacon is also a good source of protein, containing around 6g protein per ounce. It contains B vitamins, especially niacin and vitamin B12, as well as some minerals like zinc, iron, magnesium and potassium.

However, bacon is very high in sodium, with a single slice providing nearly 7% of the recommended daily limit. It’s also processed, often containing nitrates, nitrites and other preservatives like sodium erythorbate.

Now, let’s analyze the pros and cons of bacon for bodybuilding specifically.

Potential Benefits of Bacon for Bodybuilding

Here are some of the reasons that bacon has been touted as a beneficial bodybuilding food:

1. High in Protein

Per calorie, bacon packs in more protein than many other high-fat foods. Each ounce of pork bacon contains around 6 grams of protein (1).

For building muscle, a high protein intake is key, with most recommendations ranging from 0.5 – 1 gram per pound of body weight (2). Bacon can contribute to these protein needs.

2. Contains Muscle-Building Amino Acids

In addition to protein, bacon contains amino acids like leucine that directly stimulate muscle protein synthesis and growth (3).

Getting adequate leucine from high-quality animal proteins like bacon helps ensure your body has the amino acids it needs to support muscle recovery and hypertrophy.

3. Boosts Satiety

The combination of fat and protein in bacon contributes to feelings of fullness and satisfaction. Including it alongside carbs may help appetite control (4).

This can prevent overeating and allow you to maintain the calorie surplus needed for building lean body mass.

4. Versatile Flavor

Bacon’s savory umami taste enhances the flavor of many bodybuilding-friendly foods. It can make dishes like omelets, sandwiches, wraps more delicious.

Enjoying the foods in your diet makes it easier to stick to the meal plan and obtain optimal nutrition for your goals.

5. Source of B Vitamins

Bacon provides niacin, vitamin B6 and vitamin B12. These B vitamins support energy production, brain function and red blood cell formation – all of which are useful when training hard (5).

However, these vitamins can easily be obtained from whole food sources that don’t contain the downsides of bacon.

Drawbacks of Bacon for Bodybuilding

On the other hand, here are some of the cons associated with bacon for bodybuilders:

1. High in Saturated Fat

Each slice of bacon contains around 1 gram saturated fat (1). While the rest is heart-healthier mono and polyunsaturated fat, saturated fat should still be limited on bodybuilding diets.

High saturated fat intake from bacon and other animal products may negatively impact blood lipid profiles, blood pressure and heart disease risk, potentially reducing athletic performance (6).

2. Contains Nitrates/Nitrites

Most bacon contains sodium nitrate and nitrite, compounds added to preserve shelf life and enhance color. When exposed to high heat and stomach acid, nitrates form cancer-causing compounds called nitrosamines (7).

While more research is needed on cancer risk, limiting intake of processed meats containing these compounds is recommended.

3. High in Sodium

Bacon is very high in sodium, with a single slice providing nearly 150mg, or 7% of the daily limit (1).

While sodium supports fluid balance and nerve transmission, excessive amounts can lead to bloating and increased blood pressure over time (8).

4. May Contain Other Preservatives

In addition to nitrates/nitrites, bacon often contains other preservatives like sodium erythorbate, sodium phosphate, smoke flavoring, MSG and more.

Minimally processed whole foods are preferable to limit intake of these additives.

5. Offered by Almost Every Restaurant

The ubiquity of bacon means it’s easy to overdo it, especially when dining out. Just adding bacon to a burger can tack on an extra 70+ calories and 4 grams fat.

Being mindful of portion sizes and how often you indulge in bacon can prevent fat and sodium intake from creeping too high over time.

Healthy Ways To Enjoy Bacon For Bodybuilding

If you do choose to incorporate bacon in your bodybuilding diet, here are some tips for keeping it healthy:

• Choose uncured bacon without nitrites or MSG and look for minimal ingredients
• Opt for turkey bacon or beef bacon for less saturated fat
• Watch portions and limit bacon to 1 serving per day max
• Combine with vegetables in a salad vs. stacking bacon on burgers or sandwiches
• Bake slices on a rack to allow fat to drip off instead of frying in a pan
• Balance with other lean proteins like skinless chicken, fish, and egg whites
• Don’t make bacon the starring ingredient – use it sparingly to add flavor
• Avoid ordering bacon every time you eat out. Other proteins are usually available

The Bottom Line

Overall, bacon isn’t as bad as its reputation for being an artery-clogger. The protein and amino acid content offers potential benefits for bodybuilding. However, the high sodium, saturated fat, nitrates and other additives mean it should be consumed in moderation.

While an occasional serving of bacon can fit into a diet for active individuals, for optimal health, it’s best to get the majority of your protein from lean sources without excess sodium. Limit bacon to a few times per week rather than daily intake.

If choosing bacon for its savory flavor and indulgence factor, control portions, balance with nutritious foods and choose uncured, additive-free products when possible. This allows you to enjoy the delicious taste while minimizing the downsides.