Trout is an excellent protein for bodybuilding among many other types of fish. It has a healthy macronutrient and micronutrient profile. This fish also contains many tough-to-find vitamins and minerals.
Protein is critical for muscle recovery alongside strength training and all other bodybuilding regimens. Many begin dieting by eating chicken for almost every meal but burn out quickly because chicken has very little flavor. They then begin looking for something new to eat.
When choosing a fish to eat you must know that there are two main types of fish for bodybuilders: oily and white fish. Oily fish are high in fats while white fish has almost no fat.
It is important to consider your goals when selecting a fish to eat. Those who are bulking should eat more oily fish. Those who are cutting should choose white fish. Trout is an oily fish meaning it has a much higher fat content than white fish. This will help you gain weight and fuel your muscles to grow at a faster pace than a lean diet. Finally, trout has important micronutrients that will give you an edge in achieving your goals.
Macronutrients in Trout
Trout is packed with healthy protein, fats, and no carbs! In a 3oz serving, there are 18g of protein, 6g of fat, and 126 calories according to the USDA. Protein will help your muscles recover, while fat will give you consistent energy throughout the day and aid in the feeling of satiety.
Generally, it is recommended to reach 1-1.5g of protein for lb of bodyweight. This will ensure your muscles have enough fuel to grow.
Don’t hesitate to eat as much as you would like, especially if you are working hard in the gym. Your body will know exactly how to process this clean source of protein.
Micronutrients in Trout
What about micronutrients? The best thing about trout is that it has a lot of great micronutrients. Trout contains large amounts of the following:
It’s important to have enough vitamin D in your diet because it can’t be synthesized by the body. Vitamin D is important because it helps with calcium absorption and requires less calcium to maintain bone mass. It also promotes strong teeth and bones, along with decreasing the risk of osteoporosis later in life. This vitamin is also essential for immune health.
Very few foods have vitamin D. Most of our intake is gathered from the sun. If you spend a lot of time indoors, this must be considered when creating your diet. If you struggle to get enough vitamin D it is important to add a supplement to your diet.
Vitamin B6 is a co-factor of many enzymes and helps the body produce important neurotransmitters. B6 also plays a crucial role in the production of amino acids and red blood cells and can help prevent cognitive decline. It can be found in all types of potatoes, avocados, bananas, chicken breast, and of course fish.
Vitamin B12 is a co-factor of many enzymes and plays a role in the production of amino acids and red blood cells. B12 can also help prevent cognitive decline and lower homocysteine levels, which may protect against cardiovascular disease. It can also be found in dairy products, red meat, almonds, and crab.
Pantothenic acid is an essential nutrient that cannot be synthesized by the body also found in other foods like shiitake mushrooms, whole milk, and sweet potatoes. It is vital for energy metabolism, metabolizing fats and proteins, as well as important for fatty acid synthesis. It also plays a crucial role in cellular processes including regulation of cell growth, nerve conduction, and intermediary metabolism of carbohydrates.
Phosphorus is a mineral that is deficient in very few people. Symptoms of phosphorus deficiency include muscle weakness and wasting, loss of appetite, slowed growth rates in children, and poor healing.
DHA Fatty-acid (Omega-3)
DHA is a fat that has important roles in brain health and mental processes. The most common food source of DHA is cold-water fish like trout. There are several studies linking diets high in omega 3 fats to better cognitive performance, faster reaction times, better memory, and more attention to detail. It can also be good for your heart health. This fatty acid can be found in very few foods which adds to the amazing benefits of fish.
Many fish contain a dangerous amount of mercury if consumed too often especially for children and pregnant women. Trout has some of the lowest levels of mercury compared to other fish, but it is still important to not over-consume trout.
If you want an easy way to translate your macros to your plate, then try a few meals with trout. Trout has enough fat and protein for hard-gainers and can be easily stored in the fridge after meal prepping for the week. Since everyone’s body is different, it can be hard to know which foods will help you gain lean muscle mass and increase your lifts in the gym. Trout is a safe bet if you are trying to pack on some extra weight by adding fat and muscle. On top of that, trout tastes great and there are many options to make it your own. Trout can be cooked in many different ways. You can make it skinless or skin-on, baked, grilled, roasted, poached… the list goes on! With all of these options at your fingertips, you will never get bored of trout.