Is Bacon Good For Bodybuilding? The Pros and Cons

Bacon has long been a staple food for many bodybuilders looking to pack on muscle This salty, savory meat is a go-to source of protein and fat But is loading up on bacon truly beneficial for building muscle and strength? Or does this beloved food deserve its bad health reputation?

Let’s take a closer look at the pros and cons of eating bacon as part of a bodybuilding diet,

The Benefits of Bacon for Bodybuilding

There are a few key reasons why bacon became a bodybuilding diet staple in the first place:

1. Plenty of Protein

Protein is absolutely essential for building muscle. When you eat protein, your body breaks it down into amino acids. These amino acids are then used as the building blocks for growing and repairing muscle tissue.

Bacon is a surprisingly good source of protein, containing around 20 grams per 100 gram serving. That’s comparable to foods like chicken breast and salmon.

Getting enough protein from quality sources like bacon can help ensure your body has the amino acid supply it needs to support muscle growth after tough workouts.

2. Good Fat Source

In addition to protein, bacon contains a lot of fat – around 50 grams per 100 gram serving.

The majority of the fat in bacon comes from monounsaturated and saturated fats. Despite their bad reputation, these fats are not necessarily unhealthy in moderation.

In fact, getting adequate dietary fat is important for bodybuilders. Fat supports hormone production, including testosterone. It also helps you absorb fat-soluble vitamins like A, D, E and K from other foods.

Additionally, the fat in bacon can help keep you feeling full and satisfied after eating. This can prevent overeating and allow for better fat loss over time.

3. Convenient Source of Calories

Bacon is very calorie-dense, providing around 553 calories in a 100 gram serving.

When you’re in a calorie surplus trying to bulk up and build muscle, getting enough calories from quality sources is the name of the game.

The high calorie density and savory taste of bacon makes it an easy way to add calories from protein and fat that support your bodybuilding diet goals.

4. Contains Other Nutrients

In addition to its protein and fat content, bacon contains a variety of other nutrients important for health:

• B Vitamins: Bacon is particularly high in vitamin B1, also known as thiamine. B vitamins help convert food into energy and support heart and brain health.

• Zinc: This mineral is critical for testosterone production and a healthy immune system.

• Iron: Bodybuilders need plenty of iron to deliver oxygen to muscles and support intense workouts. Just two slices of bacon provide 6% of the RDI for this mineral.

• Potassium: This electrolyte supports muscle contractions and hydration status.

So bacon delivers more than just protein and fat – it also provides a range of micronutrients bodybuilders need.

5. Can Support Appetite and Cravings

Sticking to a strict, clean diet for months on end is incredibly challenging for most bodybuilders. Having some flexibility in your diet can make it much more sustainable.

Bacon is often one of those “free” foods that bodybuilders will allow themselves to enjoy even when cutting. Going low carb? Bacon is perfect. Craving something salty? Bacon to the rescue.

Having it in moderation can satisfy cravings and prevent bingeing on less healthy options. For many bodybuilders, including some bacon improves long term compliance with their diet goals.

The Potential Downsides of Bacon for Bodybuilding

While bacon certainly has some benefits, it also has some potential downsides to consider:

1. High in Saturated Fat

The World Health Organization recommends limiting saturated fat intake to less than 10% of total calories.

Bacon contains a lot of saturated fat – around 23 grams per 100 grams. Eating too much can lead to high LDL cholesterol levels, increasing heart disease risk.

For bodybuilders trying to keep total fat intake moderate, all those saturated fat grams from bacon can quickly add up.

2. Contains Nitrates/Nitrites

Most bacon contains chemical preservatives like nitrates and nitrites to maintain color and extend shelf life.

When exposed to high heat, nitrites can turn into cancer-causing compounds called nitrosamines. The less processed your bacon is, the lower the nitrite content tends to be.

While more research is needed, the current evidence suggests processed meats like bacon may be linked with increased cancer risk when eaten excessively.

3. High in Sodium

Bacon contains tons of sodium – around 1,500 mg per 100 gram serving. That’s over half the recommended daily limit in just a couple pieces.

Over time, eating diets too high in sodium puts strain on the kidneys and can increase water retention. This can negatively impact muscle definition, vascularity and blood pressure.

Bodybuilders pursuing peak conditioning with very low body fat percentages may want to watch excess sodium intake from bacon.

4. Can Contain Other Harmful Ingredients

Depending on the source, bacon can contain other potentially harmful ingredients like:

• Preservatives like MSG
• Artificial flavorings
• Too much sugar
• Anti-clumping agents

Always read the label and look for high-quality bacon without unnecessary ingredients. Organic and uncured bacon options are available for more health-conscious bodybuilders.

5. Requires Careful Cooking

Cooking bacon improperly by burning it can create carcinogens like polycyclic aromatic hydrocarbons and heterocyclic amines.

Frying bacon on high heat until it’s charred black is associated with negative health effects over time. Using lower, gentler heat helps reduce the formation of these compounds.

Bodybuilders cooking bacon regularly need to take care to avoid overcooking it. Oven-baking bacon on a sheet pan is a healthier cooking method.

How Much Bacon Is Too Much?

Moderation is key when incorporating any higher-fat food like bacon into your diet. But what is a reasonable amount?

As a general guide, most nutrition experts recommend limiting bacon intake to 2-3 servings per week at most.

There are a few ways to define a serving:

• 2 average slices
• Around 28g by weight
• 1 ounce of bacon contains about 41 calories and 3.5g of fat

Staying within these serving guidelines allows you to enjoy the benefits of bacon while minimizing the downsides and health risks of overdoing it.

Making Bacon Fit Your Bodybuilding Diet

Here are some tips for fitting bacon into your diet in a responsible, health-conscious way:

• Look for high-quality bacon without too many extra ingredients
• Bake or pan-fry using lower heat rather than charring
• Include serving sizes of 2-3 strips maximum per meal
• Balance it out by cooking other less fatty proteins like chicken breast and egg whites
• Avoid adding extra oil/butter when cooking bacon
• Don’t make bacon the sole protein source at every meal
• Limit processed bacon snacks like jerky to occasional treats
• Track your macros including total fat and sodium intake
• Get regular blood work to monitor cholesterol, blood pressure and other biomarkers of health

Healthier Bacon Alternatives for Bodybuilders

If you want to limit nitrates, sodium and saturated fat – but still crave that salty, savory, crispy bacon texture – consider these healthier alternatives:

• Turkey bacon – fewer calories and fat, still gets crispy
• Beef jerky – get the salty flavor without the nitrate preservatives
• Coconut flakes – bake until crispy for a sweet, crunchy bacon substitute
• Eggplant or mushroom bacon – get the savory umami flavor and crispy texture
• Tempeh bacon – get a smoky, meaty flavor from fermented soy
• Roasted chickpeas – coat in smoked paprika, liquid smoke and cayenne for a spicy crunch

The Bottom Line: Is Bacon Good or Bad for Bodybuilding?

Overall, having bacon in moderation can fit into a bodybuilding diet and lifestyle. It provides a tasty source of protein, calories and some micronutrients.

However, overdoing bacon to the point it crowds out leaner proteins and leads to excessive intake of fat, sodium and preservatives is unwise for health and physique goals.

As with most things in nutrition, balance and moderation is key. If you love bacon, go ahead and enjoy a serving or two each week. Just be mindful of your total diet quality and avoid making bacon a dietary staple.

By incorporating bacon responsibly into your bodybuilding meal plan, you can harness some of its benefits without going overboard and risking negative effects on health.