Baked Beans and Bodybuilding: A Comprehensive Analysis

  • By: Dave Moffat
  • Date: December 13, 2023
Baked Beans and Bodybuilding

Baked beans are a common food in lots of homes because they’re yummy and easy to make. But can they help with bodybuilding and growing muscles?

In this blog post, we’re going to talk about what’s in baked beans, why they’re good for you, and any downsides they might have for bodybuilders.

We’ll also chat about how adding spices and using different kinds of beans can change how nutritious they are.

Nutritional Values of Baked Beans

Canned baked beans typically consist of beans cooked in a tomato-based sauce. Often, the sauce has added sugar and seasonings. Here is a general breakdown of the macro- and micronutrient contents of canned baked beans:

  • Protein: Beans are an excellent source of plant-based protein, which is essential for muscle growth and repair. A standard serving of baked beans (approximately 130g) provides around 7g of protein.
  • Carbohydrates: Baked beans are high in carbohydrates, with a standard serving containing around 25g. The carbohydrates in beans are primarily complex carbohydrates, which provide a slow-release energy source for sustained workouts.
  • Fiber: Beans are rich in dietary fiber, which aids digestion and helps maintain stable blood sugar levels. A single serving of baked beans provides approximately 5g of fiber.
  • Micronutrients: Baked beans contain various vitamins and minerals, such as iron, potassium, and B-vitamins, which contribute to overall health and well-being.

Benefits of Baked Beans for Bodybuilding

There are several reasons why baked beans can be beneficial for bodybuilders:

  1. Protein content: As mentioned earlier, baked beans are a good source of plant-based protein, which is crucial for muscle repair and growth. Including baked beans in your diet can help you reach your daily protein requirements.
  2. Complex carbohydrates: The complex carbohydrates in baked beans provide a steady energy source, fueling your workouts and aiding in muscle recovery.
  3. Fiber: The fiber content in baked beans can help support digestive health and prevent blood sugar spikes, which is essential for maintaining energy levels during and after workouts.
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Potential Drawbacks of Baked Beans for Bodybuilding

While baked beans offer several benefits for bodybuilders, there are also some potential drawbacks to consider:

  1. Added sugar and sodium: Many canned baked beans contain added sugar and high levels of sodium, which can negatively impact overall health and fitness goals. Opt for low-sugar and low-sodium varieties or make your own baked beans at home to control the ingredients.
  2. Incomplete protein source: Although beans are a good source of plant-based protein, they are not a complete protein source, meaning they do not contain all nine essential amino acids. Combining baked beans with other protein sources, such as whole grains or nuts, can help ensure you get all the essential amino acids required for muscle growth.

Spicing Up Your Baked Beans

Adding spices to your baked beans can improve their flavor and nutritional value. For example, incorporating spices like turmeric, cumin, or paprika can provide additional antioxidants and anti-inflammatory properties, supporting muscle recovery and overall health.

Different Types of Beans in Baked Beans

Baked beans typically feature navy beans, but other bean varieties can be used as well, offering their unique benefits:

  • Navy beans: Rich in fiber and protein, navy beans are a popular choice for baked beans. They have a mild flavor and creamy texture, making them versatile in various recipes.
  • Kidney beans: These beans are an excellent source of iron, potassium, and antioxidants. Adding kidney beans to your baked beans can provide extra micronutrients essential for overall health and muscle growth.
  • Pinto beans: Pinto beans are another great source of plant-based protein and fiber. They also contain essential minerals like magnesium and phosphorus, which support muscle function.

Evidence-Based Research on Beans and Bodybuilding

While there is limited research specifically focused on baked beans and bodybuilding, several studies have examined the effects of bean consumption on exercise performance, recovery, and overall health:

  1. A study published in the American Journal of Clinical Nutrition found that diets high in plant-based protein sources, such as beans, were associated with lower risks of heart disease, type 2 diabetes, and certain cancers (1).
  2. Research published in the Journal of the International Society of Sports Nutrition suggested that consuming a combination of plant-based proteins, including beans, could provide all the essential amino acids required for muscle growth and repair (2).
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Baked beans can be really good for bodybuilders because they have important stuff like protein, complex carbs, and fiber. But it’s super important to pick baked beans that don’t have a lot of sugar or salt, or even make your own at home so you know what’s in them.

You can make baked beans even better for you by eating them with other foods that have protein and adding spices for extra flavor. By having baked beans as part of a healthy diet, bodybuilders can help their muscles grow while also staying healthy overall.


  1. Satija, A., Bhupathiraju, S. N., Rimm, E. B., Spiegelman, D., Chiuve, S. E., Borgi, L., … & Hu, F. B. (2017). Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. American Journal of Clinical Nutrition, 105(6), 1468-1477.
  2. van Vliet, S., Burd, N. A., & van Loon, L. J. C. (2015). The Skeletal Muscle Anabolic Response to Plant-versus Animal-Based Protein Consumption. Journal of the International Society of Sports Nutrition, 12(1), 30.
Dave Moffat

Hi, I'm Dave Moffat the founder and Chief Editor of and certified International Personal Trainer and Certified Nutritionist. My passion has always been bodybuilding but with 15 years' experience in weight loss programs too, it's hard not to mention all that when you're working at your fitness level fullest (I hope). When Im not in the gym or spending time away from my family i often think about what advice would help others achieve theirs goals just like these inspired mine.