FUEL YOUR PERFORMANCE WITH FISH
Authored by: Shadae Zamyad, Nutritionist
Whether you’re an athlete striving to maximize performance or someone looking to improve your fitness and overall health, nutrition plays an important role in achieving your goals! We all know by now that protein plays a crucial part in building muscle and improving strength, maintaining lean muscle mass, keeping us full and satiated, and even in shedding weight. But not all protein sources are created equal!
Many of us have a few go-to protein sources that we tend to gravitate towards out of familiarity or out of fear of trying new things. Similarly, most fitness nutrition programs feature the same staples of chicken breast, eggs and whey protein powders over and over again. This means most of us are missing out on one of the best protein hacks of all; a protein with an even better amino acid profile, better bioavailability and higher micronutrient density: fish! According to the USDA, approximately 90% of Americans do not eat the recommended 2 seafood meals (of 6oz each) per week, which may lead to nutrient deficiencies and suboptimal performance. Let’s dive into how eating more fish, especially white fish, can improve your fitness journey!
Seafood: High-Quality Protein for Muscle Building and Recovery
When it comes to muscle maintenance and growth, the quality of protein matters. Fish protein is "complete," meaning it has all 9 essential amino acids our bodies can’t make on their own. This includes leucine, an amino acid important for muscle repair and growth. Fish is especially rich in leucine, making it great for athletes doing resistance training or high-intensity sports (Mohanty at al. 2014).
Fish protein has been gaining attention in the world of sports nutrition for its potential muscle-building advantages over other protein sources. A study published in The Journal of Amino Acids explored these effects, comparing fish protein to plant-based options like pea and wheat protein. The researchers focused on key muscle-building pathways in the body, particularly the mTOR (mammalian target of rapamycin) pathway. mTOR is a protein that acts as a central regulator of cell growth, proliferation, and survival. In the context of muscle growth, mTOR plays a crucial role in muscle protein synthesis, the process by which muscle cells build new proteins to repair and grow muscle tissue. The study found that fish protein was more effective at activating mTOR compared to the plant-based proteins, suggesting that it could be a better choice for supporting muscle growth and recovery. The study found that the fish protein provided more leucine, which is highly effective in activating mTOR, which in turn sends signals that ultimately lead to increased muscle protein synthesis and, consequently, muscle growth!
Additionally, the study revealed that fish protein had higher bioavailability, meaning that the body could absorb and utilize it more efficiently compared to the plant proteins. All in all, fish protein proved to have multiple advantages over plant protein for its potential to build muscle.
Omega-3 Fatty Acids: Boosting Endurance and Easing Muscle Soreness
Many of us have heard that Omega-3 fatty acids are good for us, but don’t necessarily know what they are and why we should be eating them often. Fish, especially fatty varieties like Black Cod, salmon, and sardines are rich in Omega-3 fatty acids. Omega-3s, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), help reduce inflammation and muscle soreness. In some cases, muscle soreness can cause pain and discomfort that can slow down individuals after intense exercise. A 2024 study published by Nutrients shed light on the role of Omega-3s on post-exercise inflammation. This study confirmed that Omega-3 fatty acids work in our bodies by lowering inflammation levels and reducing muscle damage from workouts. Omega-3 fatty acids decrease pro-inflammatory immune signals in our blood, which cause oxidative stress in our cells, and these proinflammatory immune signals tend to increase after an intense workout and result in feelings of soreness and fatigue. The study also looked at the levels of pro-inflammatory markers found in individuals who consumed Omega-3 fatty acids after exercise versus those who didn’t consume any Omega-3s. The results were very clear: the participants who consumed Omega-3s showed lower pro-inflammatory markers such as C-reactive protein – a key marker of inflammation and a reduced glutathione (GSH)/ oxidized glutathione (GSSG ratio) (Lazaro et al.2024). These findings indicate the benefits of consuming Omega-3s after exercising for improvements in muscle soreness and recovery!
Incorporating Omega-3-rich seafood into your diet not only provides essential fatty acids but also enhances the absorption of vital nutrients. Another study published in the European Journal of Nutrition found that Omega-3s improve the intestinal barrier, which helps enhance the absorption of essential nutrients. The findings suggest that consuming Omega-3s through whole foods, such as fish, may offer superior nutrient absorption compared to supplements.
While fish oil supplements can be tempting to purchase, it is always better to get our nutrients from food rather than supplements unless we are medically advised to by a medical professional. When you eat fish versus simply taking an Omega-3 supplement your nervous system recognizes the nutrients faster, ultimately translating to more efficient workouts and recovery. Black Cod, Thornyhead, and Widow Rockfish are high in Omega-3 fatty acids (EPA+ DHA).
Weight Management and Lean Muscle Preservation
Try this high protein recipe: Baked Rockfish with Greek Salad
Athletes and many of us who are on a fitness journey often aim to keep their body weight in check without losing muscle. High-protein diets can help with this because they keep you feeling full longer, boost your metabolism, and preserve muscle. White fish, with its high protein-to-calorie ratio, is perfect for athletes looking to maintain or lose weight while keeping muscle mass. White fish species such as Pacific Dover Sole or Rockfish, are especially high in protein and low in fat. Pacific Dover Sole has a protein content of 97%, meaning 97% of its total calories are protein calories, which is significantly higher than chicken breast (81%), egg whites (81%) or whey protein powder (60-80% depending on brand)! Rockfish is also another fantastic option with protein content of 95%, offering a staggering 20.3g of protein per 100 calories!
A 2023 study published in Pubmed looked at how various diets affect athletic performance. Individuals who ate a Mediterranean diet and consumed white fish at least twice per week felt more satiated and had better body composition than those who ate red meat or plant protein. Fish protein, especially from lean species, is linked to more fat loss and muscle preservation, making it ideal for anyone trying to manage or shed weight without losing muscle mass (Kaufman et al.2023). This is pretty remarkable because by just consuming white fish twice per week you can contribute to improving your goals, and increase your consumption of bioavailable nutrients that are not commonly found in plant protein and red meat!
Cognitive Benefits: Boosting Focus and Reducing Mental Fatigue
Eating fish doesn’t just benefit the body; it also helps the mind. Athletes and individuals who exercise regularly need mental clarity, quick reflexes, and stamina to perform well. Omega-3s, particularly DHA, support brain health by improving focus and reducing mental fatigue. This happens because Omega-3 fatty acids help reduce neuron cell death by lowering inflammation in the brain. Less inflammation means better blood flow to the brain, which also contributes to improved cognitive and mental well-being (Dighriri et al. 2022). This is why eating fish rich in Omega-3s is so helpful for getting the most out of exercise, both physically and mentally.
Real food – particularly fish - will fortify your fitness game
In our endless search for the perfect workout fuel, we've chased after protein powders, supplements, and fitness trends, while overlooking one of nature's most powerful performance foods. The science is clear: fish does it better. Its protein activates muscle growth more effectively than common alternatives, while its Omega-3s help reduce post-workout soreness and speed up recovery. White fish species like Pacific Dover Sole and Rockfish pack more protein per calorie than chicken breast, steak, eggs or protein powder, making them perfect for building muscle and managing weight. Even better, fish feeds your brain, improving focus and mental clarity for better performance both in and out of the gym. While the fitness industry keeps pushing processed alternatives, the real solution is swimming in our local waters. Making wild-caught fish a regular part of your meals, especially sustainable West Coast options like Rockfish, Dover Sole, and Black Cod, isn't just about eating better. It's about performing better!
CONTINUE EXPLORING:
Common Questions
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Lean white fish species generally have the highest protein levels. Amongst them several species stand out as especially high in protein and very low in fat and calories. Pacific Dover Sole tops the charts for protein content! Pacific Dover Sole is exceptionally low in fat (0.2g/100g) and high in protein (14.5g/100g), coming in at a mere 64 calories per 100g fillet (raw). This means Pacific Dover Sole has an impressive 97% protein content, making it one of the highest protein foods in the world (if not THE highest). Pacific Rockfish is not far behind with 92-95% protein, and Lingcod comes in at 91%. That is more than chicken breast, turkey, egg white, or the best whey protein on the market! See how fish species compare to other common protein foods here.
But fish doesn’t just have a high quantity of protein, it also has very high quality protein. Fish is a “complete protein”, meaning that it contains all nine essential amino acids, including leucine—a branched-chain amino acid (BCAA) that plays a key role in muscle growth and repair. Since the body cannot produce leucine on its own, it must be obtained through diet or supplements. Fish is particularly rich in leucine, making it an excellent choice for athletes engaged in resistance training or high-intensity sports. This study published in The Journal of Amino Acids found that fish protein provides a high concentration of leucine, which effectively stimulates the mTOR pathway—a key regulator of muscle protein synthesis. This makes fish an especially valuable whole-food option for supporting lean mass preservation and growth, particularly in active individuals or those at risk of muscle loss. Choosing whole foods like fish over supplements provides additional benefits, such as essential nutrients, healthy fats like Omega-3s, and better nutrient absorption. Whole foods also support overall health and are less likely to contain added fillers or artificial ingredients often found in supplements. To meet your protein goals with high-protein/low-carb food, check out this meal plan.
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Fish in general is an excellent source of essential Omega-3, especially the forms our bodies can absorb - EPA and DHA. Salmon, mackerel, anchovies, herring, oysters, and shrimp are all known for their Omega-3 content, but Black Cod (also known as Sablefish) reigns supreme with an impressive 1,792mg of Omega-3s (EPA and DHA) per 100g fillet—well over the daily recommended intake (1,100mg for women, 1,600mg for men). By comparison, wild Alaskan king salmon contains 1,150mg of Omega-3s and wild Atlantic mackerel has 1,122mg of Omega-3s per 100g filet. Check out these charts comparing nutritional values for most common animal foods.
These Omega-3 “good fats” in fish are known to ease inflammation and reduce muscle soreness after tough workouts. These healthy fats don’t just help you feel better—they also support your body’s ability to absorb nutrients more efficiently, helping you bounce back faster. Studies show that getting Omega-3s from real food, like wild-caught Black Cod is more effective than relying on supplements. The high-content “good fats” - aka polyunsaturated fats (PUFAs) in Black Cod also make this fish very buttery and moist - in fact they call it “butterfish” & revered as a true delicacy in Japanese cuisine. Check out this little video to learn all you about this delicious healthy species, including how it tastes & how to cook.
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Nutrition guidelines set by the USDA and American Heart Association recommend eating at least two (2) meals of a 6-oz. serving size each of seafood per week, which includes 1 serving of oily fish. Oily fish such as salmon, sardines, and Black Cod/Sablefish contain higher levels of Omega-3, the long-chain fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) necessary to improve heart health, strengthen our immune system and reduce inflammation and muscle soreness. It is important to know that 2 seafood meals per week is a minimum target and not the optimal range. Omega-3 expert Dr. Hibbeln states that science has not been able to find a practical upper limit of Omega-3 consumption that is safe and beneficial to consume - the more Omega-3, the better.
Integrating more fish into your diet can pretty simple - start by swapping your usual protein with fish in just two meals per week. For instance you can try a grilled fish on your salad (>Recipe) instead of chicken. Or bake a fillet of fish in the oven instead of a steak. You can also prep a few fillets ahead of time and store them in your fridge for a high-protein, grab-and-go meal. Look for wild-caught, sustainable options like Pacific Rockfish, Dover Sole, or Black Cod at your local market - you can find out where to buy on the West Coast easily.
References
Dighriri, Ibrahim M et al. “Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review.” Cureus vol. 14,10 e30091. 9 Oct. 2022, doi:10.7759/cureus.30091
Fernández-Lázaro, D., Arribalzaga, S., Gutiérrez-Abejón, E., Azarbayjani, M. A., Mielgo-Ayuso, J., & Roche, E. (2024). Omega-3 fatty acid supplementation on post-exercise inflammation, muscle damage, oxidative response, and sports performance in physically healthy adults—A systematic review of randomized controlled trials. Nutrients, 16(13), 2044. https://doi.org/10.3390/nu16132044
Kaufman, Matthew et al. “Popular Dietary Trends' Impact on Athletic Performance: A Critical Analysis Review.” Nutrients vol. 15,16 3511. 9 Aug. 2023, doi:10.3390/nu15163511.
Mohanty, B., et al. (2014). Amino acid compositions of 27 food fishes and their importance in clinical nutrition. Journal of Amino Acids, 2014, Article ID 269797. Hindawi. https://doi.org/10.1155/2014/269797
Torris, C., Småstuen, M. C., & Finstad, S. (2017). Lean fish consumption is associated with beneficial changes in the metabolic syndrome components: A 13-year follow-up study from the Norwegian Tromsø study. Nutrients, 9(3), 247. https://doi.org/10.3390/nu9030247
Seethaler, B., Lehnert, K., Yahiaoui-Doktor, M., Basrai, M., Vetter, W., Kiechle, M., & Bischoff, S. C. (2023). Omega-3 polyunsaturated fatty acids improve intestinal barrier integrity—albeit to a lesser degree than short-chain fatty acids: An exploratory analysis of the randomized controlled LIBRE trial. European Journal of Nutrition, 62(7), 2779–2791. https://doi.org/10.1007/s00394-023-03172-2