28 Ways To turn Bacon Into Muscle
Or, to serve it up another way, a generous dollop of examples as to how nutritional science and flavour can combine to make sweet, glorious bacon the most satisfying muscle food to sink your teeth into. Enjoy. We certainly did
Rasher Decisions
There are few combos so blissfully effective as the quickly assimilated, 2:1 carbs-to-protein delivery system that is the bacon sarnie. First, the cut…
02\ Back
The UK’S most popular cut, with a large, lean medallion and a fatty strip on the side. With 10g of protein per rasher, two pieces give you 25% of your RDA of the holy macro.
03\ Smoked
For the porcine purist. The application of smoke further preserves the meat and gives it a stronger flavour. Concentrations of chemicals linked to cancer are up to three times lower in the liquid smoke used in modern baconm-aking facilities. So, for once, going big brand is best for you.
04\ Streaky
Named after the streaks of fat that run through it – and fat equals flavour. Luckily, half of that fat is monounsaturated, which, the American Journal of Clinical Nutrition found, helps to drop blood pressure while giving you a biceps-bulking fix.
05\ Green
Unsmoked (“green”) bacon has a milder flavour, more akin to ham, so it’s preferable if you’re the sort who stuffs myriad ingredients on top. [Ed: if you are, I applaud you – and there’s more on this later on, so don’t you worry!]
Heavenly Bread 06\ White
If you like your protein ’twixt slices of white, rejoice. The journal Cell Metabolism found “no notable glycaemic variance” between white and wholemeal. Both will dish out enough lasting energy to keep your training sessions mighty. The most chewed-over debate in the bacon sarnie world concerns which loaf is best. Hipster artisan sourdoughs firmly aside, you have two options…
07\ Brown
Where brown wins is in fibre content. Wholemeal bread is one of the best sources of the fibre you need to digest the macro- and micronutrients in your bacon. In any case, Yakult does not a nice sarnie make.
On the Sauce
If butter on both pieces of bread doesn’t quite cut it, the condiment spectrum can supply a slathering of additional musclebuilding science
08\ Red
When you’re training hard, illness always looms. As well as being high in vitamin C, ketchup layers vitamin A onto your bacon for a healthier immune system ( Annual Review of Food Science and Technology).
09\ White
Mayonnaise is the unselfish clubman of the sauce aisle, seeking not to overpower but to enhance by unlocking the fat-soluble vitamins of everything it touches. And, let’s not forget, it’s delicious ( International Journal of Nutrition and Food Science).
10\ Yellow
If you hanker for spice, then mustard is your man. It’s also hot for 21% of your RDA of selenium, an antioxidant that smokes out Doms-causing free radicals ( Journal of the American College of Nutrition).
11\ Brown
HP is a potent source of magnesium, the “essential mineral involved in energy metabolism and muscle actions” ( Nutrients). Which is handy.
Wrapped with Love
Bacon is a hardy fellow, so wrapping other foods in a piggy coat protects them, while bringing a dose of salty, umami goodness to the party
13\ Sausages
Take some sausages: cocktail, Cumberland, chorizo, any kind. Wrap bacon around them. Bake, hunkered down and peering into the oven, until done – no added fat needed. Eat with your fingers.
14\ Asparagus
Oil and season your spears on foil. Slice streaky bacon down the middle, coil around each spear, then grill for five minutes. Serve with poached eggs for a low-carb spring breakfast.
15\ Salmon
The healthiest surf and turf going. Adorn the salmon fillet with a jacket of two pieces of bacon, then bake for 15-20 minutes. Flaky fish + crispy bacon = smug grin.
16\ Chicken
Cut a slit into a chicken breast, stuff it with cream cheese and wrap in streaky bacon. Roast for 30 minutes. Apply to face post-gym.
17\ Figs
Slice a cross on the top of each fig, pinch, season, fry for one minute, then bake for six. Fry the bacon, then wrap it around the hot, fibre-rich figs.
Make Yours a Double
Adding other ingredients can multiply a bacon bap’s impact on your strength goals. This is how to stack up benefits and flavour alike
18\ Tomato
A thick slice of good ol’ lycopene provides plenty of antioxidants to clear away lactic acid, boost your immunity and generally make you a fitter, stronger person.
19\ Egg
In a study published in Nutrients, regular egg consumers had almost double the usual intake of choline, a compound that supports muscular function and growth.
20\ Avocado
It’s rich in folic acid and vitamin B6, both of which support healthy testosterone levels for a higher metabolism and increased muscle growth. Just don’t Instagram it.
21\ Cheese
Another study in Nutrients states that consuming casein (dairy) protein before bed supports strength gains overnight. Bacon and cheese beat a lumpy shake, as far as we’re concerned.
All in the Heating
How you cook it can change both the nutritional and flavour profiles of the rashers you’re scoffing. Luckily, there are cheats, whatever your method
22\ Grilling
You know, we know and George Foreman knows that grilling allows excess fat to drain away. This means fewer calories per rasher but just as much coenzyme Q1 – found by Kyoto University to double your metabolism when eaten before a brisk walk. Commute to a six-pack with a bellyful of bacon, basically.
23\ Frying
Fat – and we will repeat this – has flavour. So, a heavy pan is the place to create amazing bacon. If the frying pan fills with water, your rashers will be poached and flaccid. Pour off the liquid, pat both pan and bacon dry, and add a tiny bit of oil before reheating it.
The Secret Ingredient
Whether sliced or chopped (lardons, if you must), bacon upgrades a host of dishes. To finish, allow us to sate your every muscle-building desire. Eat up
25\ Burgers
Best for: Cheat days. OK, so processed meat atop processed meat shouldn’t be your daily fare. But, let’s face it, a little gives such immense succour after a hard week of work/gym/life. Try it in: Any bacon double cheeseburger; every other burger.
26\ Pasta
Best for: Energy. Cutting carbs is so 2016. Instead, contemporary science suggests timing them before or after training to keep muscle glycogen well stocked, and to sidestep soreness. Also, bacon. Try it in: Carbonara; Bolognese; any other pasta.
27\ Soup
Best for: Definition. Low in calories but nutrient dense (because it’s hot liquid with vegetables), bacon-filled soup suits the man looking to address his calorie deficit and lose the fat hiding his gains. Try it in: Potato soup; pea soup; any other soup.
28\ Salad
Best for: Rest days. Tweaking your macros to keep your protein high but calories not-so-high lets you recover without blowing yesterday’s work. Go crispy with the bacon and crumble it over salads. Try it in: Caesar; Niçoise; any other salad.