5 Ways Fish Boosts Muscle Growth

Enhance your protein intake and build muscle with these seafood dishes

4. Fish is easily digested

One problem with dieting is the risk of burning valuable muscle mass along with unwanted bodyfat. The solution is to eat more protein during a weight-loss diet. Additional protein tricks the body— rather than burn muscle mass, the body will burn the extra protein for fuel.

As protein becomes a higher percentage of calories consumed, however, the body may have trouble digesting it. That'’s where fish comes into the picture. From the standpoint of "texture"” fish is softer and breaks apart rather easily, which makes it easier to digest than "denser"” proteins, such as chicken breast, turkey breast and lean cuts of beef. Since lean fish is a very fast-digesting form of protein, it'’s also great pre- or postworkout.

GO FISH | Consume items from the "“lean seafood"” list: sole, tuna, flounder, haddock, scallops, shrimp and crab.

5. Some fish is very inexpensive. One of the concerns about including fish in a daily diet is its expense. Not all types of fish, though, are prohibitively costly. A six-ounce can of white tuna, providing about 40 grams of protein, goes for just over a buck per can. It doesn't have to be boring, either. Mix it with fat-free mayo or, for a different taste, a blend of fat-free mayo and fat-free sour cream. For "“tuna burgers"” drain the tuna well, combine it with two egg whites, two tablespoons of pancake mix and some spices. Form the mixture into patties and grill them on a nonstick skillet coated with cooking spray.

Canned fish is a frugal way to get good protein, healthy fats and a lot of calcium. Sardines and canned salmon are generally inexpensive. Even some frozen and fresh fish can be relatively inexpensive. Check the freezer and fresh-fish counter at your local grocery store or warehouse club for good values— prices sometime vary by season and locale.

GO FISH: If budget is an issue, choose canned fish, such as tuna, sardines, salmon and anchovies, and look for lessexpensive frozen and fresh varieties, such as haddock, flounder and sole.

FISH FINALE: Think of fish as a versatile bodybuilding food. Whether you'’re trying to cut up, add muscle mass, improve your health or stay within the confines of a limited budget, including more fish in your diet can help you achieve your bodybuilding objectives. FLEX



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