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 Strength Training Support
Strength training requires strategic nutrition to support neuromuscular adaptations, recovery, and progressive overload. Adequate protein, strategic carb timing, and micronutrient sufficiency are key to maximizing strength gains.
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 Strength Training Support
Protein
24.6gSupports strength training support by providing essential protein
Iron
2.9mgSupports strength training support by providing essential iron
Magnesium
39mgSupports strength training support by providing essential magnesium
Best Ways to Eat Sardines for Strength Training Support
- Straight from the can with whole wheat crackers
- Mixed into salads or pasta
- Grilled or broiled fresh
- Mashed on toast with avocado
Pro Tip:
Focus on progressively increasing training volume and intensity while staying in a slight calorie surplus. Strength gains are 70% training stimulus and 30% nutrition - you can't out-eat poor programming, but inadequate nutrition will limit even perfect training.
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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