Is Bacon Good for Gaining Muscle?

Bacon is undeniably delicious. The smoky, salty flavor makes almost any dish taste better. But is loading up on bacon actually helpful if you’re trying to gain muscle? Or are you better off getting your protein from other sources?

When it comes to muscle gain, not all proteins are created equal. The right proteins efficiently build muscle. The wrong ones add unnecessary fat and calories. So where does bacon fall on the muscle-building spectrum? Let’s slice through the fat and look at the facts.

Nutrition Profile of Bacon

Before determining if bacon aids muscle growth. it helps to look at its nutritional breakdown

• High in fat – Roughly 50% of bacon’s calories come from fat most of which is unhealthy saturated fat.

• Low in protein – A 3-ounce serving of bacon contains just 12 grams of protein, That’s only about 5% of its total calories,

• High in sodium – Half a pack of bacon can contain over 1,000 mg of sodium. Too much sodium causes water retention.

• Has nitrites – Bacon is cured and smoked using nitrites which may increase cancer risk when eaten in excess.

• Minimal micronutrients – Aside from a modest amount of B vitamins, bacon is nutritionally poor.

With so much fat and sodium and little nutritional value, bacon is far from an ideal muscle building food.

Lean Protein Is Best

When you’re strength training to gain muscle, protein is the most important nutrient. But not just any protein – you need lean protein sources that build muscle efficiently.

The best muscle-building proteins have these qualities:

• High in protein compared to fat and carbs
• Rich in leucine to stimulate muscle protein synthesis
• Low in saturated fats, sodium, and preservatives
• Provide vitamins, minerals, and nutrients that aid performance and recovery

High protein-to-fat ratio foods like chicken breast, fish, egg whites, and Greek yogurt pack in protein with minimal extra calories and fat. They also contain nutrients vital to health like calcium, potassium, iron, and vitamin D.

Bacon has the opposite profile – lots of fat and salt with few beneficial nutrients.

Limiting Bacon’s Downsides

The primary drawback to bacon is the high saturated fat content. Just 3 strips can provide over 20 grams of fat. All this fat gets stored if you eat more calories than you burn.

Excess sodium is another concern. The American Heart Association recommends no more than 2,300 mg of sodium daily. Bacon packs high amounts of sodium into small servings.

To make bacon a bit healthier:

• Choose center-cut bacon with less marbling and cook until crisp.
• Blot grease after cooking and opt for grilled over pan-fried.
• Limit portions to 1-2 slices maximum per meal.
• Balance with veggies low in sodium.

But even then, bacon still trails other proteins in nutritional value per calorie.

Ideal Proteins for Muscle Gain

If you want to build muscle efficiently, get most of your protein from these high-quality sources:

• Chicken and turkey breast
• Lean beef cuts like sirloin or 93% lean ground beef
• Fatty fish like salmon and tuna
• Egg whites
• Greek yogurt and cottage cheese
• Protein powder supplements
• Beans, lentils, tempeh, edamame

A small amount of bacon 1-2 times weekly won’t negatively impact muscle gains. But rely on it sparingly. Get those lean proteins in at every meal first before indulging in a couple slices of bacon.

Should Bodybuilders Eat Bacon?

Serious bodybuilders have very high protein needs – up to 400 grams daily when bulking. With such massive requirements, bacon isn’t optimal nutritionally.

A bodybuilder would have to eat over 30 slices of bacon to get just 100 grams of protein. They would also down over 150 grams of fat and nearly 5,000 mg of sodium in the process. That much fat and sodium hampers muscle growth and performance.

Low-fat, high-protein foods allow bodybuilders to hit their macros without going overboard on fat, carbs, and salt. A varied diet of chicken, fish, beef, protein supplements, Greek yogurt and others gets the job done.

Bacon is tasty but should be limited by serious muscle builders due to its poor protein-to-fat ratio.

The Bottom Line on Bacon for Muscle

So should you avoid bacon altogether if you lift weights? Not necessarily – eaten in moderation, it can be part of a muscle-building diet. Just don’t treat it as a primary protein or rely on it too heavily.

Bacon packs a tasty flavor punch. But when it comes to nutrition, there are much better choices for fueling muscle growth and recovering from workouts. Use bacon as an occasional treat food rather than a dietary staple if you want to build muscle effectively.