Bodybuilding is a sport that requires focus, dedication, and of course, a diet that’s in tune. Many bodybuilders are on the lookout for new foods to add to their diets, and salmon might just be the answer for many. It is a beautiful source of protein that many use as a cornerstone of their meal prep. Let’s take a closer look at why salmon may be the next meat you add to your diet and why salmon is a protein ideal for bulkers.
One of the bodybuilding and muscle-building basics is to eat a high protein diet. According to the USDA, a 3oz serving of salmon has 17g of protein and 5g of fat. It is a complete protein which means it contains all the amino acids that our bodies need to build muscle. The fat content is especially good for those looking to bulk as fat carries more calories. It differs from white fish in that it is oily and will naturally be more calorically dense. This specific serving has 121 calories which is similar to other proteins like steak.
Salmon for Bulking
Salmon is a high-calorie food that can help bodybuilders fill the additional caloric quota needed for a caloric surplus. The extra calories come from the fat content which classifies it as a fatty fish. Bodybuilders who are cutting should look at other options such as white fish. If cutters decide to indulge in Salmon be sure to track those added calories!
Fast Meal Prep
Salmon is easy to cook and not very expensive, which makes it a great bodybuilding food option for those trying to save time and money on their diets. The pricing is typically comparable to ground beef while cooking is as easy as throwing it in the oven for 25-30 minutes at 425℉. Be sure that the thickest part of the cut reaches 145℉. This will ensure that the fish is fully cooked. Salmon makes a great cornerstone to any meal prep as the cooking time is much faster than meat such as chicken breast. Many even tout it for staying remarkably moist even after many days of storage in the fridge.
Salmon also contains Omega-3s which are a group of fatty acids that the body is unable to produce and must be obtained through diet and supplementation. These essential fatty acids help maintain healthy skin, hormones, and respiratory function. Omega-3s also have been found to reduce inflammation throughout the body, which helps prevent soreness after exercise or training sessions. It may not be a bad idea to supplement this nutrient if you are unable to eat salmon or other foods that contain this fat.
Salmon is full of B vitamins that work together to break down proteins into amino acids necessary for building muscles. It is also high in vitamin A, which is beneficial for eyesight, growth, cell division, reproduction, and immunity. Finally, Salmon is one of the few foods that provide vitamin D, which is a vital vitamin generated by sunlight and cannot be produced by the body. Vitamin D is required for the proper functioning of the immune system, so if you live in a place with little sunshine, Salmon may be an important part of your diet.
Farmed vs. Wild Caught Salmon
Salmon is a popular fish that is rich in omega-3 fatty acids and high-quality protein. There are two main types of salmon: farmed and wild-caught. Farmed salmon is raised in pens or tanks and fed a diet of fishmeal and fish oil. Wild salmon is caught in the ocean or rivers and eats a natural diet of smaller fish and plankton.
Farmed salmon is generally less expensive than wild salmon and is available year-round. However, it may contain more contaminants such as PCBs and dioxins than wild salmon. Farmed salmon may also be treated with antibiotics to prevent disease.
Wild salmon is more expensive than farmed salmon but has a more robust flavor and texture. It also contains fewer contaminants than farmed salmon. Wild salmon is also more sustainable than farmed salmon because it does not require the use of antibiotics or other chemicals.
Salmon is a beautiful food for bodybuilding and muscle development in a variety of ways! Before diving in, it is important to be aware of the potential risks associated with consuming high amounts of farmed salmon. Whether it’s the high protein content to help you gain mass and strength or the omega-free acids to reduce soreness after training, this dinner should be at least twice a month on your menu for bulkers.