• liamagnewnutrition

Why is fish so good for you?

Updated: Feb 1

Not only are fish a great protein source they also contain a range of key micronutrients such as iodine, calcium and selenium. Not all fish sources are the same. Some have less calories and some have more omega-3 . Choosing the right fish source can depend on your daily calorie intake and health requirements.


White Fish


White fish (cod, haddock, sea bass and tuna) all provide a large dose of protein for only a small amount of calories. E.g. a medium cod fillet has 24g of protein for only 100kcals.


This makes white fish a great option for keeping your protein intake high whilst keeping the calories down. Ideal for when you’re following an energy restricted diet.


They also make a great post workout meal where the carbohydrate intake may need to be increased as you will be saving calories due to the low fat content.


Oily Fish


Oily fish such as salmon, trout, mackerel and kippers are a great sources of omega-3. The benefits of omega 3 are extensive and range from improved heart function, immunity, mood and memory to positive effects on skeletal muscle function and muscle protein synthesis.


Due to their higher (healthy) fat content, these fish sources tend to be higher in calories but being smart with what you eat them with can ensure the overall calorie content of the meal isn’t too high. For example, on non-training day when your carbohydrate requirements are lower, a salmon stir fry may not need as much rice as a cod stir fry.


How much should I eat?


According to the UK guidelines its recommended you include two pieces of fish a week, with one being high in omega 3.


Summary


Fish can be a low calorie protein source and an excellent omega 3 source. Including a range of fish in your diet is the way to get the best of both worlds.


Get in touch for some personalised fish recipes to meet your calorie needs and help you hit your health, fitness and sporting goals.



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