When we think of foods that promote muscle growth, we may jump to meat or eggs as our first choice. While we might forget about our little friends in the sea, it could be time to expand our sources of protein and head to the seafood aisle on the next grocery spree.
We all know that protein consumption is essential for building lean muscle. Protein also helps to repair and rebuild the muscle tissues, making it extremely helpful during the muscle recovery process.
Seafood and Muscle Growth
While meat, dairy products, lentils and nuts come packed with protein, seafood is another type of food that can be extremely beneficial for muscle growth and recovery as it is high in protein, fats and essential vitamins that promote muscle building.
Singling out fish, tuna contains high amounts of leucine, amino acids and vitamin B12. A healthy source of omega-3 fatty acids from tuna can help to reduce muscle pain from delayed onset muscle soreness (DOMS) and alleviate symptoms of muscle inflammation.
Seafood Options for Muscle Growth
There are plenty of healthy seafood options that are high in protein to add to your diet. As long as you avoid the chemicals and mercury found in some fish, you’re good to go.
1. Sablefish
Sablefish is a delicious, white, buttery fish that is also known as black cod. Rich in omega-3s, sablefish can help fight inflammation in the muscles post-exercise and activates muscle protein synthesis.
Additionally, the antioxidant properties fight harmful free radicals making this fish one of the healthiest choices for your next meal.
2. Mussels
No pun intended, mussels can truly help you build muscles. Mussels contain essential nutrients such as protein, omega-3 fatty acids and iron that make up the prime components for healthy muscles.
High in vitamin B12 needed to synthesize DNA and low in calories, mussels are usually free of antibiotics and chemicals, making this a must-buy at the fish market.
3. Lobster
Delicious to eat and high in calcium, lobsters are lower in fat when compared to pork and beef, making this food a healthy alternative when you’re looking to take a break from chicken.
Like everything else, make sure to consume lobster in moderation as it does contain a high amount of cholesterol that you want to avoid indulging in.
4. Shrimp
Whether you boil them, bake them, grill them or fry them, shrimps are a fun addition to any meal and are low in calories.
Rich in protein and potassium, enjoying a few shrimps now and then are a great choice for when you are in the muscle-building phase of your workouts.
5. Wild Salmon
As we come back to fish, wild salmon is on our list for muscle growth as it is high in protein and omega-3s that boost muscle building. Wild salmon is also known to increase metabolism, which further boosts the muscle-building process.
Switch Up Your Diet and Add Seafood
It’s always good to spruce up your meals every now and then. If you are getting bored of eating the same type of meat for every meal, take a walk on the wild side and try out some seafood instead. Your taste buds and muscles will thank you later.
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References:
M. (2017, November 20). 5 Best Fish And Seafood Choices To Eat For Health. Retrieved from https://www.bodybuilding.com/fun/5-best-seafood-and-freshwater-fish-choices-for-fitness.html
Sedano, S. (2018, February 26). 20 Best Muscle Building Foods. Retrieved from https://www.livestrong.com/slideshow/525400-20-best-muscle-building-foods/#slide=13
Fetters, K. A. (n.d.). 50 Muscle-Building Foods: Shrimp. Retrieved from https://www.askmen.com/sports/foodcourt/50-muscle-building-foods/shrimp.html
