Tuna for bodybuilders, the benefits of this fish, plus some dishes. Do you want relief, strength, and a perfect body? Then this topic is for you. Fish is a beneficial product for every person, and especially for bodybuilders. Today we will talk about tuna and recipes that are useful for doing sports.
Characteristics of tuna
Tuna meat has a high amount of protein compounds and contains little fat but is rich in amino acid compounds. There are also rare omega-3 fats in this fish. Numerous species characterize the tuna family.
There are both small breeds, for example, “frigate,” whose weight does not exceed two kilograms, and large-large deep-sea tuna (weight can reach 170 kilograms) or yellowfin tuna (specimens were weighing 200 kilograms).
But the most prominent member of the family is tuna. Some individuals are about four meters long and weigh less than 700 kilograms. White albacore tuna is considered the most delicious and popular. Its weight can be 20 kilos, and the meat is tasty and soft.
The benefits of tuna for bodybuilders
The tuna habitat is located between surface (warm) and deep (cold) water. But some species tend to change their habitat with age. It also applies to albacore tuna. Juveniles under the age of five prefer warm water. As they age, they sink lower, where the water is colder.
This migration has a significant impact on fish nutrition and, therefore, the quality of the meat. Fish that live deeper are less oily than those that prefer warmth. Right away, tuna fat (to a greater extent, this applies to young specimens) is harmful to health. The meat of young albacore and Bluefin tuna contains the most omega-3 fats.
So it remembers that omega -3 contains three fatty acids – docosahexaenoic and linoleic. These substances positively affect the cardiovascular system’s functioning, reduce the risk of heart disease, help improve brain function, reduce arthritis pain, are excellent anti-inflammatory drugs, and help with weight loss.
The monthly intake of omega-3 fats should be only 5.5 grams to achieve a positive preventive effect. Precisely that much can be found in one can of tuna in its juice, consumed once a week. Thus, thanks to 4 canned young tuna, you can completely cover your monthly dose of omega-3 fats.
The body’s need for omega-3 cannot be underestimated. In addition to the effects described above, omega-3 provides an opportunity to “dry out” during the pre-competition period.
The fact is that thanks to omega-3 fats, the body receives a lot of energy, which is necessary for intense training. According to this ability, the substance is not inferior to carbohydrates. Still, unlike them, it does not bind to the liquid, so the muscles do not “spread.”
Practical tips for choosing tuna for bodybuilders
As mentioned above, the most significant omega-3 fats are found in the meat of young animals. To find canned food from fatty meat, you should carefully consider the label on which the following inscription should be presented – “All -American Albacore.” Since such a designation has not been received, it is most likely that caught the fish in Korean or Taiwanese waters, and the meat of old individuals is included in the canned foods.
Most producers mix meat from young and old fish to improve the taste without specifying the ratio. However, there is a small secret to which you can roughly understand the composition. Pay attention to the fat content of canned food: the more fat it contains, the more young tuna meat in its design.
It is best to buy fish in its juice. Canned food with oil contains a lot of fat, but they have nothing to do with omega-3. Almost all manufacturers usually use refined vegetable oil, but the cost is generally not high.
Bluefin tuna is also rich in omega-3 fats but is much less common on the market. It is always included in Japanese sushi and sashimi. A few years ago, fishing for this fish was very intense, which could lead to the extinction of the species. Thus, the governments of the countries of the Pacific region have implemented restrictions on the fishing of bluefish. It is for this reason that it is practically not for sale.
You can also find canned yellowfin tuna in stores. This type of meat contains significantly less omega-3 fat and tastes firmer and denser. However, it does not matter which variety of tuna is eaten. It also does not matter in what form – live or canned. For every athlete, tuna should become one of the main dishes in the nutrition plan.
This type of meat is a real storehouse of proteins and essential and healthy fats. You can even take canned tuna to your workout and get all the amino acid compounds necessary for muscle growth next to the simulator.
Recipes of tuna for bodybuilders
Consider recipes for popular dishes that contain tuna, which is in demand among bodybuilders.
Mediterranean tuna salad
To prepare it, you need the following ingredients:
- Pasta – 4 cups
- Canned tuna – 2 cans;
- Finely chopped tomatoes – 2 pcs.
- Finely chopped cucumber – 0.5 cups;
- Paprika – 0.5 cups;
- Boiled chilled broccoli – 0.5 cups
For the salad, you need to prepare the filling, and for this, you need:
- Apple cider vinegar – 0.5 tbsp. l.;
- Olive oil – 1.5 tbsp. l.;
- Grated cheese – 1 tbsp. l.;
- Crushed garlic – 1 tsp.;
- Dried basil – 1 tsp.;
- Salt, pepper, and spices – add to taste.
Preparation: Mix the first six ingredients in a bowl. Mix food to coat in another bowl. After that, you must fill the salad with the dressing and put it in the refrigerator.
Tuna paste sandwich
To prepare it, you need the following ingredients:
- Low-fat processed cheese – 250 grams;
- Canned tuna – 200 grams (1 jar);
- Small fat cottage cheese – 1 cup;
- Dried celery – 1 tbsp.;
- Chopped onion – 3 tbsp. l.
Preparation: it is necessary to mix processed cheese, salt, cottage cheese, and celery. The result should be a homogeneous mass. Should add canned food and onions to it. Serve with bread or crackers, or fresh vegetables.
Thus, it is difficult to underestimate the benefits of tuna in sports. Prepare tuna dishes according to our recipes!