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 Athletic Recovery & Repair
Athletic recovery requires strategic nutrition to repair muscle damage, replenish glycogen stores, reduce inflammation, and support adaptation. Proper recovery nutrition accelerates progress and reduces injury risk.
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 Athletic Recovery & Repair
Protein
20.4gSupports athletic recovery & repair by providing essential protein
Omega 3s
2.3gSupports athletic recovery & repair by providing essential omega 3s
Best Ways to Eat Salmon for Athletic Recovery & Repair
- 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:
Recovery is about 24/7 nutrition, not just post-workout. Consistent adequate protein (1.6-2.2g/kg), strategic carbs around training, quality sleep (8-10h), and managing overall life stress are more important than any single recovery meal.
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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