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.