Salmon Overview
Salmon is arguably the most nutritious fish available, packed with omega-3 fatty acids, high-quality protein, and exceptional amounts of vitamin D and B12. Wild-caught salmon is considered superior to farmed for omega-3 content and environmental sustainability.
Why Salmon Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Salmon Nutrition Facts
Per 100g (about 3.5 oz fillet)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 208 | — |
| Protein | 20.4g | 41% |
| Total Carbohydrates | 0g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugar | g | — |
| Total Fat | 13.4g | 17% |
| potassium | 363mg | 8% |
| vitaminD | 11µg | 55% |
| vitaminB12 | 3.2µg | 133% |
| vitaminB6 | 0.6mg | 35% |
| selenium | 36.5µg | 66% |
| phosphorus | 240mg | 19% |
Key Nutrients in Salmon for Muscle Building
Protein
20.4gSupports muscle building by providing essential protein
VitaminD
11µgSupports muscle building by providing essential vitamind
Best Ways to Eat Salmon for Muscle Building
- Baked or roasted with herbs
- Grilled with lemon
- Raw as sushi or sashimi (sushi-grade)
- Smoked on salads or bagels
- Pan-seared with crispy skin
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Salmon Health Benefits
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
Important Considerations
- Limit to 2-3 servings weekly due to potential mercury
- Raw salmon should be previously frozen to kill parasites
- Farmed salmon may have higher contaminant levels
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