Rich man, pork man

Flex, April, 2004 by Brian Rowley

Q: I have access to cheap pork, so I eat a lot of it--is that a reasonable bodybuilding substitute for beef?

A: Both beef and pork are high-quality protein sources, and individual taste is always an issue. Although beef and pork are comparably priced, in your case that may affect your choice. Here are the macronutrient values for both.

Many cuts of pork have more calories and more fat than comparable cuts of beef, so keep that in mind as you make your choices. For either, the leaner the cut the better. Always trim the fat from pork and beef to improve the ratio of protein to calories.

On the plus side for pork, it is a bit lower in iron than beef--most male bodybuilders get too much of that mineral. Excess iron causes free-radical damage to muscle. The need for iron is only 10 milligrams (mg) per day, and most bodybuilders get more than 30 mg.

On the downside, pork is often cured (and thus higher in harmful nitrates) and salty (higher in sodium). Still, some cuts are lower in sodium than others. Look for sodium on the label; if it has more than 300 mg per ounce, it's too high. Lower-sodium bacon is also available, but it's too greasy to be considered a bodybuilding basic.

The worst dietary offenders in the pork family include bacon, sausage and anything that says "cured" or "smoked" on the label. Smoked also means that it contains nitrates--cancer-causing agents that hit muscles with catabolic free radicals. Nix nitrate-laden pork from your diet by checking the ingredients before you buy.

The fact that pork has unsaturated fat isn't much of an advantage either, as saturated fat in beef helps support testosterone levels. Fat can account for almost 50% of the calories in pork--something to remember when choosing your protein sources. For those times when you're trying to get cut up, you're probably better off emphasizing lean cuts of skinless poultry breast, lean beef and other lean protein sources.

MACRONUTRIENT VALUES FOR PORK AND BEEF

MEAT                    CALORIES  PROTEIN (g)  FAT (g)

Pork (8 ounces, lean)     650         65         30
Beef (8 ounces, lean)     450         70         20

Note: All numbers are approximate.

MEAT YOUR MAKER

Acceptable
Ham           look for fresh (uncured, unsmoked), nitrate-free,
                minimally processed and at least 90% lean
Pork jerky    hard to find, but good if you can stand the high-sodium
                and nitrate content
Pork chops    good, if visible fat is trimmed and fat is drained after
                cooking

Unacceptable
Sausage       full of nitrates; casings are often made from intestines
Bacon         browning lowers protein quality by destroying amino acids