Protein in fish: everything you want to know

Fish is not only tasty and versatile, it is also a good source of protein. In this blog, we tell you more about the benefits of protein in fish and how to get the most out of this nutrient. By the way, did you know that at SportMeals you can order many ready-made meals based on fish, and so packed with protein? Let's take a quick look!

WHY IS FISH GOOD FOR US?

Fish is one of the most complete protein sources we can eat. Many types of fish contain all the essential amino acids our body needs to produce new proteins. On top of that, our body absorbs fish protein better than protein from other animal sources, such as protein from meat and dairy. This is because the protein in fish is easier to digest, so it is absorbed more easily. Besides protein, fish also contains healthy fats, vitamins and minerals that are essential for our health.

Take omega-3 fatty acids: they are present in large amounts in oily fish such as salmon, mackerel and tuna. What is omega-3 good for? Possibly more than you think. Think of reducing inflammation, improving brain function, lowering the risk of heart disease and supporting the health of our eyes.

WHICH TYPES OF FISH ARE BEST TO CHOOSE?

As you can see, fish is a good source of nutrition, especially when it comes to protein. But some fish contain a bit more protein than others. At SportMeals we often use lean fish in our meals. These are the richest in protein. Some types of fish known for their high protein content are tuna, salmon, cod, tilapia, halibut and pollock. However, the exact protein content can vary between types of fish and also depends on how the fish is prepared. For our high-protein meals we often choose the best-known fish from the list: salmon and tuna.

MAKE THE MOST OF THE PROTEIN IN FISH

If you want to get the most out of the protein in fish, there are several ways to do it. Here are some tips we like to give:

• Eat fish after exercise: Eating fish after exercise can help with recovery and building muscle tissue. For example, choose a piece of salmon after an intensive workout.

• Vary the types of fish: Vary the types of fish to get all the essential amino acids. For example, try eating different kinds of fish, such as white fish, shellfish and prawns.

• Prepare fish the right way: It is important to consider how you cook the fish. This can affect the nutritional values. Tip: choose healthy ways of cooking, such as grilling, pan-frying or steaming. Avoid deep-fried fish or fish processed with a lot of salt and other additives.

HIGH-PROTEIN MEALS WITH FISH FROM SportMeals

When it comes to building muscle and recovering after an intensive workout, it is important to get enough protein. Because they use a lot of fish, the sports meals from SportMeals are packed with protein. This is to give athletes and sports people the nutrients they need for muscle growth, recovery and performance.

The SportMeals ‘trays’ are specially designed to offer the right balance of macronutrients, including a high protein content. An example of such a meal? The “Grilled salmon with green vegetables and sweet potato”. In this dish we use one 150 g salmon fillet. This recipe is tasty and nutritious and contains about 30 g of protein. It is perfect for a quick and healthy evening meal. Prefer no fish? Then choose our chicken sports meals or one of the beef meals. Plenty of choice; it’s up to you!