3 min readNew DelhiMar 23, 2024 07:53 AM IST
First published on: Mar 22, 2024 at 04:19 PM IST
Can eating fish daily be harmonious with our workout routines? This question came up after the recent National Family Household Survey found that a growing number of Indians recognise the unique health benefits of fish consumption and are making a conscious effort to include it in their diets.
FISH IS NUTRIENT-DENSE AND AIDS MUSCLE GROWTH
Fish is a top-tier source of high-quality protein with a digestible indispensable amino acid score (DIAAS) of more than 100, containing all the essential amino acids for muscle growth and repair. This is particularly crucial in preventing the risk of musculoskeletal atrophy as we age, including conditions like sarcopenia (muscle tissue loss) and osteoporosis (bone tissue loss).
Furthermore, fish is a treasure trove of Omega-3 fatty acids, especially EPA and DHA, renowned for their anti-inflammatory properties and role in promoting cardiovascular health. These nutrients also play a pivotal role in brain health and can help stave off cognitive decline as we age.
As defined by the Dietary Guidelines Committee (DGC), fish is an excellent source of nutrients of concern, such as vitamins D and B2 (riboflavin) and minerals like iron, zinc, iodine, magnesium and potassium. This variety of nutrients makes fish a flexible and appealing choice for every health-conscious Indian.
FISH AND EXERCISE COMPATIBILITY
Integrating fish into your diet can significantly enhance your exercise regimen. The high-quality protein found in fish aids in the recovery and strengthening of muscles after a workout. Moreover, Omega-3 fatty acids in fish have been proven to reduce muscle soreness and inflammation, improve heart health, and boost the body’s ability to convert fat into energy during exercise. A 2012 study in The American Journal of Clinical Nutrition had shown how fish oil supplementation enhances the effects of endurance and strength training exercises.
HOW MUCH FISH IS GOOD FOR MUSCLE BUILDING?
If you want to build muscle, consuming an appropriate amount of protein is essential. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for the average adult. However, for muscle building and intensive training, this requirement increases to 1.2 to 2.0 grams of protein per kilogram of body weight per day. Including fish in one or two meals every other day can significantly contribute to meeting these elevated protein needs, as a 100-gram serving of fish contains about 17 grams of protein.
It’s essential to choose a variety of fish to benefit from different nutrient profiles. Fatty fish, such as salmon, mackerel, sardines, and trout, are excellent sources of Omega-3 fatty acids. However, it’s also wise to include lean fish varieties like cod and haddock, which are high in quality protein but have a lower fat content.
You must be aware of the levels of mercury in certain fish species for health reasons. In particular, pregnant women and young children should avoid high-mercury fish such as shark, swordfish, king mackerel and tilefish.
By incorporating a variety of fish into their diet, people can meet their increased protein needs while enjoying broader health benefits.
It's essential to choose a variety of fish to benefit from different nutrient profiles. Fatty fish, such as salmon, mackerel, sardines, and trout, are excellent sources of Omega-3 fatty acids. (Express file photo) 
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