Are Pork Scratchings Good for Bodybuilding? What the Research Says

Pork scratchings, also known as pork rinds or chicharrones, have become a popular high-protein, low-carb snack, especially among followers of diets like keto and paleo. But can these crispy, fatty pork skins actually help you build muscle and get shredded? Let’s dig into the science and see if pork scratchings have a place in a bodybuilder’s diet.

Nutrition Profile of Pork Scratchings

First, let’s look at the nutrition facts of pork scratchings

• High in fat and protein. Per 28g serving: 17g fat, 7g protein. Up to 80% of calories come from fat. Very little carbohydrate.

• Fried in oil or rendered pork fat. Most commercial brands deep fry in sunflower, vegetable, peanut or palm oil.

• Salt content ranges from minimal to very high depending on brand. Look for low sodium options.

• Pork collagen gives scratchings their crunchy, crispy texture Collagen is made of amino acids but not a complete protein

• Flavored with spices like chili powder, barbecue seasoning, etc. Check ingredients.

So in terms of macros, pork scratchings line up nicely with low-carb, high-fat diets. But are they an optimal choice for adding quality mass and cutting body fat as a bodybuilder? Let’s analyze further.

Protein Quality in Pork Scratchings

The protein in pork scratchings comes mostly from collagen, not muscle meat. Collagen has a lower bioavailability and is considered an incomplete protein source.

While collagen does provide some amino acids, it lacks adequate amounts of certain essential aminos needed to stimulate muscle protein synthesis (MPS). The leucine content is also lower compared to whole meat protein.

So building size and strength relies on consuming complete proteins with all essential aminos, especially leucine. The type of protein in pork rinds is inferior for muscle building compared to whey, casein, eggs, chicken, beef, etc.

Verdict: Pork scratchings are a poor quality protein source for optimal MPS.

Fat Content of Pork Scratchings

Pork scratchings contain 45-55% total fat, mostly saturated and monounsaturated. The high fat content supplies energy and helps you feel satiated.

But large amounts of fat slow down digestion. And specific fatty acids may impact testosterone levels, inflammation, insulin sensitivity and other factors important for body composition.

Most scratchings are fried in refined vegetable oils, which are high in omega-6 and susceptible to oxidation during cooking. Frying also produces trans fats shown to promote abdominal obesity.

Verdict: The fat quality in pork rinds is mediocre. Best to get fats from whole food sources on a bodybuilding diet.

Micronutrients in Pork Scratchings

Since pork scratchings contain minimal meat, they lack the micronutrient density of whole pork. Vitamins and minerals crucial for performance and body composition like B-vitamins, iron, magnesium and zinc are absent.

And the salt content can be very high in certain brands, going up to 25% of the RDA per serving. Excess sodium causes water retention and spikes blood pressure.

Verdict: Pork scratchings are void of beneficial micronutrients and often high in sodium – not ideal for a shredded physique.

The Bottom Line: Should Bodybuilders Eat Pork Scratchings?

Based on the nutritional analysis, pork scratchings don’t seem to fit well into a diet optimized for building muscle and burning fat:

• Protein is incomplete, inferior for stimulating MPS
• Fat quality mediocre from refined vegetable oils, trans fats
• Lack of micronutrients important for performance
• High sodium content causes bloating

For these reasons, most bodybuilders avoid pork scratchings as a regular part of their nutritional regimen.

However, eaten occasionally in moderation, pork scratchings can be incorporated into a bodybuilding diet, especially on lower carb days. Just be mindful of portions. Here are some guidelines:

• Limit to 1-2 times per week max
• Stick to a single serving size of around 28g
• Choose a low sodium variety
• Pair with vegetables for micronutrients
• Don’t eat right before training
• Balance with healthy protein and fat sources

While not ideal for muscle growth and fat loss, pork scratchings can add flavor and crunch variety without derailing your nutrition program when consumed sensibly. But they should never become a dietary staple. Whole food protein and fat sources take priority for optimizing body composition.

Healthier Crunchy Snack Alternatives for Bodybuilders

Rather than pork rinds, include these more nutritious crunchy snacks that better support your physique goals:

• Rice cakes with nut butter
• Protein bars with limited sugar
• High protein yogurt with raw nuts and seeds
• Cottage cheese with veggie sticks
• Edamame beans
• Air popped popcorn
• Kale chips
• Bean or nut protein chips
• Hardboiled eggs
• Fresh fruits and vegetables

By focusing your diet on lean proteins, healthy fats, vegetables, fiber and micronutrients, you’ll recovery faster, perform better and transform your body more effectively. An occasional pork scratching won’t sabotage your gains, but it shouldn’t be regular part of your bodybuilding meal plan.