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Is Salmon Good For Building Muscle?

In order to build muscle, you need protein. Protein is the building block of muscle tissues. While there are several protein sources to choose from for your muscle building goals, there are certain proteins which raise question marks, for example fatty fish like salmon. Bodybuilders tend to limit their fat intake this is why having salmon in their diet can pose a problem but the truth is this fear of eating salmon is overly exaggerated. Salmon is a powerhouse in nutrition and here are a few reasons why salmon is good for building muscle and why you should start eating more of it:

Rich in protein

Instead of worrying too much about the healthy fats from salmon, take a look at the protein content rather. The Sockeye salmon is one of the best salmon you can eat and for 100 grams of raw Sockeye, you get 23 grams of protein. Now, imagine you have 200 grams which is more reasonable, that's a whopping 46 grams of protein.

Rich in healthy fats

The good news is the fats from salmon are healthy omega-3 unsaturated fats(EFAs) which consist of EPA(Eicosapentaenoic acid) and DHA(Docosahexaenoic acid). These essential fatty acids(EFAs) are good for the heart and offer many other health benefits as well. In 100 grams raw Sockeye, you get 1.7 grams monounsaturated fats, 1.4 grams polyunsaturated fats and only 1.1 grams saturated fats. Good fats are necessary in our diet for proper bodily functions and they assist in muscle building as well for protein synthesis purposes. Consuming healthy fats will make your muscles appear fuller, denser and harder.

Salmon is more on the expensive side and if you can afford it, you can easily eat salmon 4-6 times per week without problem, well practically everyday. Of course it's good to vary your protein sources but a 200 gram salmon steak everyday or every other day should not pose any problem. Just like you can eat chicken everyday why should it be different for salmon? Salmon is also very low in mercury as compared to tuna, so healthwise it's much better.

Good for bulking

If you're bulking and want to gain size, salmon can be a great addition to your diet since they have a good amount of calories and good fats are recommended for any bulking phase. For 200 grams Sockeye salmon raw, you get 262 calories, now if you cook your salmon in a pan with some olive oil, you can increase your calories.

Great amount of potassium

For a protein, salmon has a great amount of potassium. Potassium is an electrolyte which is vital for muscle recovery. During a hard workout, you sweat a lot and you lose electrolytes via sweat, this is why post-workout, you are subject to muscle cramps, muscle soreness and fatigue. Eating foods containing potassium is important for muscle recovery and to replenish electrolyte depletion. A 200 gram of Sockeye salmon raw has 720 mg of potassium.


Apart providing many muscle building benefits, salmon is a highly versatile protein and can be enjoyed grilled, steamed, pan fried, baked, poached and barbecued and to be frank, salmon tastes pretty awesome. You can buy either fresh or canned. When you buy salmon, opt for wild Sockeye salmon instead of farm raised as the former feed on natural marine organisms and it's much more healthier and contain more omega-3 too.


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