Most of the athletes and bodybuilders don’t consume sufficient quantities of fish in their diets. There are two major reasons why fish is not a regular selection in bodybuilding diet. The first and main reason is the price, which is high when you buy quality fish (this price is significantly higher for gourmet cooked fish). On the other hand chicken breast and pure ground beef can be purchased for a lower price by about 30%. The second reason is the time it takes to prepare a meal of fish (With the other two mentioned protein meals taking less time to prepare).
Benefits of eating fish
Bodybuilders and athletes that leave out fish from their diet miss out a number of needed and healthy nutrients. Fish is rich in easy absorbing amino acids, omega-3 fatty acids that contribute to metabolism increase, as well as minerals that promote and enhance the function of the thyroid gland. Fish can also elevate testosterone production.
Slow digesting fish
The last meal of the day is ideal for consuming slow digesting proteins, the ones that provide a steady release of amino acids throughout the night. Slow digesting proteins are superior when it comes to maintaining your body in a state of anabolism. Here are a few types of fish, providing slow digesting protein: salmon, mackerel, sardines, trout or any type of fish that tends to release high amount of oil during the preparation. Unlike the fast digesting types, these types of fish provide higher amount of healthy fats which contribute in reducing the time of digestion.
Fast digesting fish
Bodybuilders and athletes also require the consumption of fast digesting protein throughout the day. Foods containing easy digesting protein (or “fast” protein) are important because they allow for a faster increase of amino acid levels in the blood, which will stop the protein catabolism after intense training. The traditional choice of “fast” protein usually include egg whites or a serving of whey protein powder. But many types of seafood can be a good choice as well.
These sources include white tuna, various types of shrimp, clams, haddock, cod fish, pollock fish and halibut. A good meal containing fast digesting protein that can be consumed right after training, can be a portion of “white” fish.
The healthy fats in fish
Formerly, bodybuilders avoided the intake of fat in their diets because they believed it will contribute to the increase of unnecessary weight and fat under the skin. Today there are studies that prove that healthy fats are necessary for a proper immune system function, hormone production etc. and they should be absolutely included in you daily macro-nutrient plan.
Salmon, mackerel and other fatty fish contain large amounts of omega-3 fatty acids. These fats help in muscle building, while at the same time helping us to burn more fat. The inclusion of omega-3 fatty acids in your diet will help you maintain the body in an anabolic state, which allows you to reduce excess body fat without increasing the risk of muscle loss.
Other important nutrients found in fish
Fish also contains a number of vitamins and minerals such as:
Zinc – an important mineral for bodybuilders as it helps in maintaining a healthy level of testosterone and boosts the immune system. The daily consumed quantity of this mineral should be 15 milligrams or more.
Chrome – This mineral helps the body in storing excess carbohydrates as muscle glycogen. Increased glycogen reserves help support muscle growth and energy levels. Any type of fish you choose is rich in this mineral.
Selenium – This powerful antioxidant is at the same level as vitamins E and C, which together represent a key factor in maintaining a healthy and strong immune system. A healthier and stronger immune system means your body will be more resistant and able to recover faster after intense training.
