Tuna and Fitness – Benefits of Eating Tuna After Training

Tuna is one of the most popular foods in the fitness community. We have all heard recommendations from athletes about eating tuna after training.

The benefits of eating tuna are more significant than eating other types of meat, including red and chicken. However, it is not about eating just any kind of tuna. Studies suggest that it’s essential not to go overboard with consuming high-sodium canned tuna. (3)

The following article will understand why tuna is an excellent food to improve fitness performance.

What is tuna?

Tuna is a fatty fish from the blue sea. Under the name of tunas, a great variety of species are included; the best-known family is the  Thunnus.

Tuna meat provides a high content of Omega-3 fatty acids—a type of molecule essential for enhancing fitness performance. The healthy fats present in tuna are necessary to achieve a hormonal balance.

Eating tuna is good for improving fitness performance. It is one of the foods that should top the diet list to enhance muscular endurance.

Tuna and fitness Is it reasonable to eat tuna after training?

Eating tuna after training is good not only because of its high protein content but also because the fats present in this meat are essential for achieving correct hormonal synthesis.

Eating tuna is ideal in the toning stages. It does not provide significant amounts of carbohydrates, and the presence of antioxidants makes it a food capable of reducing typical muscle inflammation after resistance training.

Tuna is a low-calorie but high protein food. Instead of investing extra money in protein supplements, you can include tuna in your diet. If you are looking for more excellent performance in fitness, you will not only achieve the same or better results than Whey Protein, but you will be doing your pocketbook a favor.

Benefits of tuna in fitness:

  1. It is a high protein food
  2. Allows a correct hormonal balance
  3. Reduces inflammation
  4. Low cost and easy to prepare
  5. The high content of Omega-3 fatty acids (DHA-EPA)

Nutritional properties of tuna

Tuna is a food high in healthy fats. In particular, the fatty acids DHT and EPA. Two molecules that help lower bad cholesterol. In addition, eating tuna in the definition stages can help reduce muscle recovery times.

In addition, tuna is a food with a high protein content of high biological value. Its amino acid profile is even better than that of red meat. In addition, tuna provides B vitamins such as B2 (riboflavin), B6 ​​(pyridoxine), and B9 (folic acid), highlighting the levels of B3 (niacin) and B12 (cyanocobalamin). (1)

When evaluating the mineral content, it can be said that tuna meat stands out as one of the foods rich in iodine—a fundamental mineral for the proper functioning of the central nervous system and muscle activity.

Nutritional table of 100 g of tuna

The data in the following nutritional table of 100 tuna were extracted from the United States USDA database:

Water 74.03 g
Energy 109 kcal
Protein 24.4 g
Total fat 0.5 g
Carbohydrates 0 g
Total fibers 0 g
Sugar 0 g
Football 4 mg
Iron 0.8 mg
Magnesium 35 mg
Match 278 mg
Potassium 441 mg
Sodium 45 mg
Zinc 0.37 mg
Selenium 90.6 µg
Thiamine 0.118 mg
Riboflavin 0.115 mg
Niacin 18.475 mg
Vitamin B6 0.933 mg
Folate 2 µg
Vitamin B-12 2.08 µg
Vitamin A, RAE 18 µg
Retinol 18 µg
Vitamin E 0.24 mg
Vitamin D 1.7 µg
Vitamina K 0.1 µg
Total saturated fatty acids 0.172 g
Monounsaturated fatty acids 0.116 g
Polyunsaturated fatty acids 0.147 g
20: 5 n-3 (EPA) 0.012 g
22:5 n-3 (DPA) 0.004 g
22: 6 n-3 (DHA) 0.088 g
Cholesterol 39 mg

Table of nutritional value of 100 g of tuna. Source

As can be seen from the table, it provides significant amounts of fat-soluble vitamins, such as vitamin A, vitamin D, and vitamin E. These micronutrients are essential for healthy skin and muscle tissue.

In addition, without these vitamins, the body cannot synthesize hormones essential to increase fitness performance. A lack of vitamin D is directly related to low testosterone symptoms.

The Best Tuna – Fresh or Canned?

Fresh tuna is always going to be a better choice for fitness. In a muscle toning diet, it is fresh meats that should predominate.

Canned tuna usually has a high sodium content in its composition. Excess sodium chloride is harmful to cardiovascular health and increases the body’s fluid retention.

If you opt for canned tuna, try choosing it water-based and low in sodium. The cans of tuna in oil add a significant extra amount of calories with low nutritional value.

If you do not find another option in the market, opt for those that use olive oil; The last choice to buy should be cans of tuna in low-quality corn or sunflower oil.

Fish meat and testosterone

Research confirms a direct relationship between eating fish meats and testosterone (3,4).

A diet high in the meat of fatty fish such as tuna can help achieve a balance of fatty acids in the body and increase testosterone significantly.

In a study (3) with animals, it has been detected that the presence of eicosapentaenoic acid in some fish meats can stimulate the synthesis of the male sex hormone.

If this type of diet is also combined with a fitness activity, the results suggest that testosterone levels can increase up to 10%.

Tuna is a food that cannot be missing from a muscle toning diet. Including tuna meat in the list improves performance and endurance in fitness. The presence of fatty acids, the high protein content, and the low caloric content make tuna an excellent option for an athlete. In conclusion, tuna and fitness are a good combination.

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