If you’re eager to build muscles and looking for good protein sources to add to your workout routines, then fish is the answer. The recent National Family Household Survey revealed that a growing number of Indian households have recognised the health benefits of fish. Moreover, people are making a conscious effort to add this protein source to their diets. Read on to know a functional medicine expert who strongly recommends you eat fish to build muscles.
Fish Helps Build, Strengthen & Recover Muscles
Apart from hitting it out in the gym and working on those weights, Functional Medicine Expert Vijay Thakkar revealed to The Indian Express the benefits of including fish, a top-tier protein source in one’s diet. Thakkar called fish a high-quality protein having a digestible indispensable amino acid score (DIAAS) of over 100. He states that fish contains all the necessary amino acids needed for muscle growth and repair.
Moreover, consuming fish can prevent the risk of musculoskeletal atrophy with age and also prevent conditions like osteoporosis and sarcopenia. The medical expert also terms fish as a treasure trove of Omega-3 fatty acids enriched with EPA and DHA. These promote cardiovascular health and are loaded with anti-inflammatory properties. Fish also helps in recovering and strengthening muscles. The presence of Omega-3 fatty acids in fish also helps the body convert fat into energy during workouts.
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Salmon & Trout Filled With Omega-3 Fatty Acids
So, if you wish to build muscle, here’s the appropriate amount of fish you need to consume. Vijay Thakkar stated to The Indian Express that people must follow the Recommended Dietary Allowance (RDA) for protein. This is 0.8 g of body weight per day for the average adult. However, if you wish to build muscles, then you need to increase this protein requirement to 1.2 to 2 g of protein per kilogram of body weight per day.
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For this, you can include fish in one of two meals per day to meet your protein requirements. A 100g of fish has about 17g of protein. Choose fatty fish like mackerel, sardines, trout and salmon as they are great sources of Omega-3 fatty acids and protein. Cod and haddock can also be consumed as they have lower fat content but are enriched with protein.
So, if you’re looking to build muscles, then fish is certainly your answer.
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