Sardines Overview
Sardines are small, oily fish packed with omega-3 fatty acids, protein, calcium, vitamin D, and B vitamins, making them one of the most nutritious and sustainable seafood choices.
Why Sardines 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.
Sardines Nutrition Facts
Per 100g (100g (about 4-5 small sardines))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 208 | — |
| Protein | 24.6g | 49% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 11.5g | 15% |
| iron | 2.9mg | 16% |
| magnesium | 39mg | 10% |
| potassium | 397mg | 8% |
| vitaminD | 272IU | 68% |
| calcium | 382mg | 38% |
| vitaminB12 | 8.9µg | 371% |
| vitaminB6 | 0.2mg | 12% |
| vitaminB3 | 5.2mg | 32% |
| selenium | 52.7µg | 96% |
| phosphorus | 490mg | 49% |
Key Nutrients in Sardines for Athletic Recovery & Repair
Protein
24.6gSupports athletic recovery & repair by providing essential protein
Omega 3s
1.5gSupports athletic recovery & repair by providing essential omega 3s
Best Ways to Eat Sardines for Athletic Recovery & Repair
- Straight from the can with whole wheat crackers
- Mixed into salads or pasta
- Grilled or broiled fresh
- Mashed on toast with avocado
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.
Sardines Health Benefits
- Exceptionally high in omega-3s for heart and brain health
- Excellent source of vitamin D and calcium (with bones)
- Rich in protein for muscle building
- Low in mercury compared to larger fish
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