Is Tuna Good for Muscle Building? (Expert Answer)

Short Answer: Tuna is good for muscle building. Because it has protein, omega-3s, and B vitamins and they can help your muscle repair, growth, and energy.

Muscle building is a process that involves increasing the size and strength of your skeletal muscles.

In muscle building, your body breaks down the protein in your muscles and uses amino acids to repair and grow them.

This can lead to various health benefits, such as improved physical performance, metabolism, and bone health.

One of the key factors in muscle building is diet.

What you consume can affect your protein intake, which can impact your muscle growth and recovery.

To effectively build muscle, you should consume protein-rich foods like eggs, chicken, and dairy products and avoid processed foods like chips, cookies, and soda.

Now, tuna is a type of saltwater fish that is widely eaten and canned.

People usually eat tuna as a sandwich filling, salad ingredient, or snack.

Tuna is good for muscle building because it contains high-quality protein, omega-3 fatty acids, and several B vitamins.

One 3-ounce (85-gram) serving of canned tuna can provide about 17 grams of protein, 1.5 grams of omega-3s, and 50% of the daily value for vitamin B12.

Protein can help your body repair and grow your muscles after exercise.

Omega-3s can reduce inflammation and enhance muscle protein synthesis, which is the process of building new muscle tissue.

B vitamins can support your energy production and metabolism, which are essential for muscle building.

Furthermore, tuna is a lean meat and lean meats are good for muscle building.

Because they are low in fat and calories, they can help you maintain a healthy body weight and body fat percentage, which can improve your muscle definition and appearance.

You can eat up to two servings of canned tuna per week safely.

More than that can cause mercury poisoning, which can damage your nervous system and brain.

Mercury is a toxic metal that accumulates in large fish like tuna.

The FDA recommends limiting your tuna intake to 12 ounces (340 grams) per week for light tuna and 4 ounces (113 grams) per week for albacore tuna.

Also, you shouldn’t eat tuna if you are pregnant, breastfeeding, or have a history of mercury sensitivity to prevent birth defects, developmental delays, or allergic reactions.

Because mercury can cross the placenta and breast milk and harm the fetus or infant.

Mercury can also trigger an immune response in some people, causing symptoms like itching, swelling, and hives.

You can buy canned tuna in your local grocery store or online.

Always choose tuna that is packed in water, not oil, to reduce the fat and calorie content.

Because oil can add unnecessary calories and fat that can interfere with your muscle building goals.

You can store canned tuna in a cool, dry place for up to 3 years.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care is key to building muscle effectively.

I always recommend my muscle building clients to follow a high-protein, moderate-carbohydrate, and low-fat diet to improve their muscle mass, strength, and endurance.

About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutrition coach with over 7 years of experience in the field of nutrition.

He holds a Bachelor's (B.Sc.) and Master's (M.Sc.) degree in Biochemistry from The University of Burdwan, India. He was also involved with a research project about genetic variations in the CYP11A gene among PCOS and Metabolic Syndrome patients.

He has completed the following online courses: Stanford Introduction to Food and Health by Stanford University (US) through Coursera, Certificate in Nutrition from Fabulous Body Inc. (US), Lose Weight and Keep It Off certificate course from Harvard Medical School (US), and Nutrition and Disease Prevention by Taipei Medical University (Taiwan) through FutureLearn.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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