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Bagels Are Delicious (Duh). Can They Help You Grow Muscle Too?
Turns out, a bagel could actually be really solid fuel for athletes—if you time and top it right.
By Karla Walsh•
Are Bagels Good for Muscle Growth?
Limitations of Bagels for Muscle Growth
When to Eat a Bagel for Muscle Growth Gains
What About Those Trendy Low-Carb Bagels?
How to Get the Max Muscle-Growth Benefits Out of Bagels
Protein has been getting a lot of love lately, and while it certainly deserves its flowers (and a spot on your post-workout snack plate), it’s not the only macronutrient that matters for muscle growth and general health. For example, when you don’t consume enough carbs, your body turns to protein for energy, rather than for repair and growth. And it’s really difficult to build noticeable muscle mass if you’re not consuming enough calories or carbs.
With this in mind, we thought back to one of the most common post-race snack foods—bagels—and started to wonder if that tasty staple might actually have a lot to offer as a potential muscle-building food. (And honestly, we wouldn’t be mad about a reason to enjoy an extra bagel or two!) So we spoke with dietitians to find out: Are bagels good for muscle growth?
Are Bagels Good for Muscle Growth?
If muscle growth is the goal, bagels can be a solid addition to your diet. While they aren’t a magical muscle-building food by themselves, their fast-digesting carbs and calories make them one dependable part of your overall fueling plan.
“Bagels can be wonderful for athletes who are looking to support their muscles because not only are they a quick and easy energy source for pre-workout, but some whole-grain options also contain 10 or more grams of protein,” says Lauren Smith, RDN, a registered dietitian and founder of Lauren’s Balanced Bites.
Here are some of the biggest benefits of eating bagels as an active individual:
They’re calorie-dense for muscle building: Since muscle growth generally requires a caloric surplus, “bagels offer a convenient way to increase daily calorie intake without excessive food volume,” says Caroline Thomason, RD, a registered dietitian and diabetes educator. “This is especially helpful for athletes who struggle to consume enough calories,” which, as mentioned, is crucial if you want to gain muscle.
They offer quick and efficient carbs for energy: It’s important to replenish your body’s glycogen stores to help muscles recover from a workout and to have steady energy levels during your next sweat session. (Glycogen is our body’s preferred form of fuel, and is essentially carbs tucked away to use as gas later on.) “Bagels provide a fast-digesting source of carbohydrates that help replenish glycogen stock before a workout,” Thomason says.
They save protein for its core purposes: “When adequate carbohydrates are available, through a bagel or otherwise, this also helps spare protein from being metabolized as an energy source,” explains Kelly Jones, RD, a board-certified sports dietitian. That way, “protein can be used for its other essential functions, including muscle repair and growth.”
They might even assist the strength-building process: Some research suggests that the carbs in bagels might help build strength: One small 2023 study on young men found that while lean tissue gains were the same among strength trainers on low- and higher-carb diets, those who consumed more carbs demonstrated greater responsiveness to gains and arm curl strength.
They provide a good foundation for other nutrients: Bagels serve as a neutral base for adding protein and healthy fats, making them an easy way to build a balanced, muscle-supporting meal, Thomason says.
Limitations of Bagels for Muscle Growth
Clearly, there are benefits of bagels for supporting the muscle growth process—but their macronutrient breakdown isn’t exactly optimal for maximizing gains all by themselves.
There’s no one “perfect” macro ratio, but the American Council on Exercise notes that a breakdown of about 45–55 percent carbs, 10–15 percent protein, and 25–35 percent fat is ideal for active individuals following a general fitness program. If you exercise more (as in: you perform medium- or high-intensity training for an hour or two a day, four to six days a week), that recommended macro breakdown shifts to favor even more carbs and protein, with about 55–65 percent carbs, 20–30 percent protein, and 30 percent fat.
But if you crunch the numbers for the average multigrain bagel, it works out to about 81 percent carbs, 17 percent protein, and 2 percent fat. “The traditional bagel alone likely won’t help you gain muscle mass, but it can be a tool as a part of a more complete meal that will,” Smith says.
Every food can be part of a fueling, balanced diet, but here are a few drawbacks of bagels for athletes hoping to build muscle:
They won’t build muscle without resistance training: Food alone—bagels or otherwise—won’t build muscle; our bodies need to be challenged to get the memo that we’re asking it to build more muscle to be up for the task next time. “Consuming bagels alone does not lead to muscle growth unless paired with progressive strength training,” Thomason explains.
They’re not enough protein or fat: While bagels contain some protein and a tiny amount of fat, experts say they typically don’t provide enough of either macronutrient for adequate muscle repair and growth. “For the vast majority of people, especially those who exercise, a meal or snack needs more protein to stimulate muscle growth,” Jones says. And on the healthy fat front, we need a bigger base to help tame inflammation, support gut health, and more. (Of course, you can add other foods to your bagel to make up for these discrepancies—more on that later!)
They lack key micronutrients: Bagels provide energy and carbs but lack essential nutrients that support muscle recovery and performance, like omega-3s and antioxidants, Thomason flags. Many of those antioxidants can be found in fruit and vegetables—two things that about nine in 10 American adults don’t consume enough of, and that aren’t included in a bagel ingredient list. “While the bagel offers energizing carbs, gut-supportive fiber, some protein, and certain B vitamins and minerals, it lacks other important antioxidants that are helpful for healthy inflammatory responses,” Jones adds.
When to Eat a Bagel for Muscle Growth Gains
It’s clear that what we add to our fuel tank matters, but when we top off our energy reserves can make an impact too. If your main fitness goal is muscle growth, there are actually several slots surrounding—and even during—your workout during which you might benefit from eating a bagel.
The best time to add a bagel to your menu will vary based on the length of your workout and your goals.
Pre-workout: A plain bagel with a small amount of protein or fat (like nut butter) can provide quick-digesting energy for strength training, Thomason says.
Post-workout: Try a higher-protein bagel or a regular bagel with some protein and fruit on the side to help replenish glycogen, support muscle repair, and help combat inflammation post-workout, Jones recommends.
During endurance workouts: For endurance sessions over 90 minutes, Thomason says that eating half a bagel with honey or a little nut butter mid-workout can provide sustained energy. Eat the other half if you’re still rocking your ride or run 2.5 hours in. (Aiming to eat 30–60 grams of carbs per hour after the first hour of your workout is a good goal for endurance athletes, experts agree.) Consider packing this snack instead of a gel or energy bite for some whole-food fuel.
What About Those Trendy Low-Carb Bagels?
In addition to classic deli-style bagels, you may have seen some brands rolling out bagels that tout lower levels of carbs and higher levels of protein and fiber than their conventional counterparts. So should we be reaching for these bagels for muscle growth instead?
“For exercising individuals, turning to low-carb bagels likely won’t result in fitness improvements and may even lead to stronger cravings for carbs later in the day or week,” Jones says. “Many of these options also offer very high amounts of fiber that may cause digestive distress, which endurance exercisers are already at a higher risk of during activity. Protein is important, but not at the expense of other nutrients or our gut health.”
That doesn’t mean that these modified bagels can’t be part of a balanced diet. Just don’t fall for the health halo, Thomason warns.
“Some of these bagels are pretty low in total carbohydrates and may not result in the same energy level or muscle-building benefits because of their high fiber content,” she explains. “However, if you want a more balanced choice and don’t need a higher-carb or higher-calorie meal, they can be a great solution for a balanced bagel.”
Long story short? If you’re looking for fuel for your next workout, opt for a regular bagel. If you’re simply looking for more staying power or balance from your meal or snack, one of these new bagels may be the better choice.
How to Get the Max Muscle-Growth Benefits Out of Bagels
Bagels are most beneficial for muscle growth when you time them right with your workouts and pair them with protein, healthy fats, and antioxidants to create a well-rounded, gains-friendly meal or snack.
“Your muscle-building meal formula combines carbohydrates, protein, healthy fats, a bit of fiber, and fruits or veggies,” Thomason says. “If you’re eating your bagel around your workout, you may not want a large meal, and a simple protein and carbohydrate combo will work.”
Here are some examples from Thomason, Smith, and Jones about how to turn any bagel into a more effective muscle-supporting snack or meal. We’ve listed them from roughly least to most substantial, so you can choose accordingly based on the length of your workout, your appetite, and your individual needs. Swap in your favorite flavor as desired.
Blueberry bagel + 2 tablespoons almond butter + ½ banana, sliced
Half onion bagel + 2 tablespoons cream cheese + 2 thin tomato slices + 2 ounces smoked salmon
Everything bagel + ⅓ cup full-fat cottage cheese + 6 grape tomatoes, halved
Plain bagel + ⅓ cup Greek yogurt + ¼ cup fresh blueberries + 1 tablespoon honey
Whole wheat bagel + ¼ cup hummus + 6 thin cucumber slices + 2 ounces turkey slices
High-protein bagel + ⅓ avocado, smashed + 1 scrambled egg
Cinnamon-raisin bagel French toast + 1 medium orange + 8 ounces milk or soy milk
Multigrain bagel + 2 fried eggs + 1 ounce shredded cheese + 1-ounce chicken breakfast sausage + ¼ cup arugula (try it as a sandwich)
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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