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.