Is it OK to Eat Ham While Bodybuilding?

Tip

Ham doesn't tend to be a bodybuilding staple, but there's no reason you can't include ham in a muscle-building or fat-loss diet.

Nutrition Information for Ham

Bodybuilders are often most concerned about the calorie and macronutrient content of their food above all else. While the nutrition for different types of ham varies, the U.S. Department of Agriculture (USDA) lists a 3-ounce serving of ham cooked from frozen as containing 130 calories, 16 grams of protein and 6 grams of fat. This makes ham a relatively lean protein.

Ham Health Concerns

Relying too much on processed meats such as ham could be a recipe for disaster. According to Harvard Health Publishing, processed meats such as ham are high in salt and nitrates, which could lead to problems with cholesterol and blood pressure and raise your risk of heart disease.

Meat in Moderation

Although ham might not quite stack up to the quality of a grilled chicken breast or a free-range egg, it's an option when no other protein sources are available. In his book, Built for Show, personal trainer Nate Green says ham isn't as good as an unprocessed, fresh protein source, but it's much better than a fast-food burger.

Moderation is the best approach, with Harvard Health Publishing advising a maximum of two 2- to 3-ounce servings per week.

Quality Control and Diet Suggestions

Whether ham is a good choice for bodybuilding or not does depend on the quality of the ham you buy — avoid cheap or deli-style ham and opt instead for a joint of ham you've cooked yourself with nothing added to it.

It also comes down to your goals and your diet. Whether you're looking to bulk up or trim down, ham can play a role in your diet. When cutting calories to burn fat, use ham as a protein source on salads, or if you're trying to eat more calories to build muscle, have it in a sandwich with some avocado and tomato or scramble it with some eggs for a protein-packed breakfast.