Is Pork Good For Bodybuilding? Everything you need to know

  • By: Dave Moffat
  • Date: December 15, 2023
Is Pork Good For Bodybuilding?

Pork is a favorite protein for many people who like to work out and build muscles. It has a lot of protein and important amino acids. Plus, you can cook it in many ways.

In this article, we’re going to talk about the nutrition in pork. We’ll cover the good and bad sides of eating pork when you’re trying to build muscles. We’ll also share how to make yummy and healthy pork meals.

We’ll also talk about common questions and give advice on how to eat pork in the best way for your own fitness goals.

Pork vs Chicken For Bodybuilding

When you look at pork and chicken in terms of nutrition, both kinds of meat have their own special benefits. People often think of chicken, especially skinless chicken breast, as a leaner choice because it has less fat than most parts of pork.

A serving size of 100 grams of skinless chicken breast has about 31 grams of protein and 3.6 grams of fat. The same amount of pork tenderloin has 22 grams of protein and 3.9 grams of fat.

But, lean parts of pork, like tenderloin and loin chops, don’t have a lot of fat and can be a healthy choice for those who want to eat different kinds of protein.

When it comes to vitamins and minerals, both chicken and pork have essential ones. Chicken is a great source of B-vitamins, especially niacin and vitamin B6, which are important for making energy and metabolism.

Pork has a lot of thiamine. Thiamine is another important B-vitamin. It helps nerves work right and with carbohydrate metabolism.

Pork also has more selenium, a mineral that helps with antioxidant defense and immune function.

In the end, both pork and chicken can be good for you when you include them in a balanced diet.

Nutritional Content of Pork

Pork is a great source of high-quality protein, which is really important for growing and fixing muscles. Different parts of pork have different amounts of protein. Leaner parts like tenderloin, loin chops, and sirloin roast give more protein per serving.

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Pork is a complete protein, which means it has all nine necessary amino acids that help muscles grow the best.

Besides protein, pork has lots of important vitamins and minerals. It contains B-vitamins (especially thiamine, niacin, and B6), selenium, and phosphorus. These nutrients are important for making energy and helping the immune system work. Overall, pork can be a good part of a bodybuilder’s diet.

Advantages and Drawbacks of Pork Consumption


  1. High Protein Content: As mentioned earlier, pork is an excellent source of complete protein, making it an attractive option for bodybuilders looking to build and maintain muscle mass.
  2. Versatility in Cooking: Pork can be prepared using various cooking methods, such as grilling, baking, and frying, allowing for diverse and flavorful meal options.


  1. Fat Content: Some cuts of pork, such as ribs and bacon, are high in saturated fat, which can contribute to increased cholesterol levels and potential health risks when consumed in excess. Opt for leaner cuts like tenderloin or loin chops to minimize this concern.
  2. Sodium Levels: Processed pork products like ham, bacon, and sausages often contain high levels of sodium, which can lead to elevated blood pressure and other health issues. Limit your consumption of processed pork and choose fresh, unprocessed cuts whenever possible.

Cooking Tips and Flavor Enhancements

When you cook pork, try using healthy ways like grilling, baking, or broiling to keep from adding too much fat. Soak your pork in marinades that don’t have a lot of salt or use different herbs and spices to make it tasty without needing salt.

Try out different sauces and seasonings, such as garlic, rosemary, mustard, or barbecue sauce. This will allow you to make lots of different yummy pork meals.

Recommendations for Pork Consumption

To make the most of pork’s nutritional benefits while minimizing potential drawbacks, follow these guidelines:

  1. Choose Lean Cuts: Opt for leaner cuts like pork tenderloin, loin chops, or sirloin roast to keep your saturated fat intake in check.
  2. Limit Processed Pork: Avoid or limit your consumption of processed pork products like bacon, ham, and sausages, which are typically high in sodium and unhealthy fats.
  3. Balance Your Diet: Incorporate pork into your diet alongside other protein sources like chicken, fish, and plant-based options to ensure a well-rounded and varied intake of nutrients.
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Consider your individual fitness goals and dietary needs when deciding how much and how often to eat pork. As a general guideline, aim for 1-2 servings of lean pork per week. The amount depends on your protein needs and meal plan.


Pork can be a good food for bodybuilders. It has high-quality protein, important amino acids, and essential vitamins and minerals.

Pick the lean parts. Cook them healthily. Ensure your overall diet is balanced. This way, you can get the good stuff from pork without worrying about any bad stuff. Don’t forget, eating different kinds of food and keeping your diet balanced is the best way to build muscles and stay healthy.

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.