Muscle & Fitness

Go Fish

June 2006

Loaded with protein, fish should be the centerpiece of any bodybuilder’s diet – as long as you know how to reel in the right kind.

Back in the 1970s, scientists ventured to Greenland to study the lifestyle of the Inuit people. Despite the lack of vegetables, fruits and whole grains we’ve been led to believe are dietary musts, the Inuits were remarkably healthy, running around with strong hearts and sturdy joints. Their dietary secret? Huge amounts of fatty sea life!

Bodybuilders concerned about getting enough high-quality protein often first reach for the cow, hog or bird, leaving fish to flounder in their nutritional regimens. But fish should be front and center in any bodybuilding diet because its loaded with protein, the world’s healthiest fat and assorted other great nutrients Just make sure it’s not battered and fried, cooking methods that send the health benefits overboard.

Omega Power

When it comes to beef, chicken and pork, you’ve heard it before: Cut the fat. Well, throw out that advice for fish, because the fattier, the better. The predominant fat in fish is the type that will keep them sparkling clean.

Fatty fish like salmon, sardines and mackerel are the only reliable dietary sources of eicosapentanoic acid (EPA) and docosohexanoic acid (DHA), two potent omega-3 fatty acids with a broad range of health benefits. “By reducing inflammation, the stickiness of the blood, and lowering triglyceride levels, fish fat’s very heart-protective,” says Monique Ryan, a sports dietitian and author of Performance Nutrition for Team Sports (Peak Sports Press, 2005). Because its involved in pathways that reduce inflammation, fish fat may also help minimize muscle irritation associated with killer workouts.

 fat may also help minimize muscle irritation associated with killer workouts.

While omega-3 fatty acids’ role in heart health is now well established, what gets little play in the media is their potential to help shed bodyfat. It’s true: By altering gene regulation, DHA and EPA have the means to accelerate fat-burning via increased enzyme activity for fat oxidation. DHA’s ability to improve insulin sensitivity will also keep the jiggle at bay by improving sugar and protein metabolism. And let’s not overlook that it may keep men more fertile. Yes, it truly is the wonder fat.

Protein Punch

Since muscles are made of protein, obviously you’d make sure you eat enough of it if you want arms like Ronnie. Where better to start than with a gift from the sea? “Most Fish is a lean protein source,” says Ryan. It has an excellent protein-to-fat ratio which will keep you in an anabolic state – key to muscle growth. It’s also a good whole-food protein to eat before and after workouts; compared to beef, pork and poultry, fish is digested and absorbed faster. “Fish’s amino acid profile also makes it especially useful in repairing and building muscles,” Ryan explains.

The Little Guys

Even though the omega-3s and protein get all the accolades when it comes to seafood, there’s other stuff under those gills that’ll keep you out of the doctor’s office and on the gym floor. The iron in fish helps carry oxygen to your working muscles; Vitamin B6 assists in red-blood-cell formation; and selenium can keep your prostate in good working order by preventing oxidative damage as well as support thyroid function, critical for keeping your metabolism in check. And after spending an evening at the oyster bar, you’ll get enough zinc to boost those testosterone levels.

FISHING FOR MERCURY

But if you’re not careful, you could end up eating fish with more heavy metal than a Metallica album. While most of the warnings regarding mercury in seafood have been focused on children and pregnant women, even the mightiest men need to beware of this powerful neurotoxin.

“A general rule of thumb is that larger fish like shark, swordfish, tuna, and king mackerel - and those that have a tendency to stick around for a long time such as orange roughy, grouper, Chilean sea bass and Pacific rock bass – can accumulate lots of mercury,” reports Timothy Fitzgerald, a researcher with Environmental Defense. While there are no specific guidelines for males, Fitzgerald recommends that men consume these fish only occasionally and instead focus on those with lower levels. (The American Heart Association recommends at least two 3-ounce servings of fish a week, but no more than 12 ounces.) “Wild salmon, catfish, shellfish, Pacific halibut, sardines, small mackerel, tilapia, and rainbow trout are safer options.” Visit oceansalive.org for an extensive listing of which fish are safe to reel in on your dinner plate.

As for the proverbial bodybuilding staple, canned tuna, albacore ‘solid white’ tuna has roughly three times more mercury than ‘chunk light’ tuna. “Albacore is a much larger fish than the skipjack used mostly for light tuna,” says Fitzgerald. So if you’re devouring several cans of tuna a week, make sure to stick with the cheaper stuff or, better yet, switch to canned salmon that’s not only lower in mercury but also higher in omega-3s.

FISH COOKING 101

It’s a real heartbreak when you buy the perfect cut of fish only to have it turnout drier than Death Valley. But with some simple precautions from Richard Chamberlain, chef and owner of Chamberlain’s Fish Market Grill in Dallas, your fish cooking experience doesn’t need to have a tragic ending.

Start Fresh

A truly fresh cut of seafood should be very shiny and with bright colors. A smell test also works: A good fillet with have no odor. Reputable fish markets such as Whole Foods are your best bet for the good stuff.

Be Gentle

Handle your fish as little as possible. Let it cook undisturbed for a few minutes, and turn only once during cooking. “This allows for carmelization (browning) of proteins on the surface, which contributes to the flavor. When the color at the sides of the fish becomes pale, its time to flip.”

Add Flavor

Simplicity pays off when it comes to fish. “A salt and pepper rub using a good quality sea-salt is all a really good steak or fillet needs.” A rule of thumb is three parts sea salt to one part freshly ground pepper. If you marinate, do so for only 30 minutes. “Fish is more tender and porous than most meats so it needs less time to soak up marinades.”

Don’t Overcook

Delicate fish like sole or flounder cook very quickly, about 2 minutes on each side if sautéing, grilling or broiling. For thicker fish like salmon, swordfish or sea bass “just as the color changes from translucent to opaque, remove and serve immediately.” Avoid cooking fish until it flakes easily, which makes it dry.

Fish and Tomato Stew

Makes 4 servings

2 Tbsp olive oil

2 garlic cloves, minced

1 tsp hot pepper flakes

1 lb fish fillets like sole or haddock

½ onion, chopped

2 celery stalks, chopped

1 can (28oz) diced tomatoes, not drained

Heat oil in a large skillet and cook onion and garlic until soft. Add celery, pepper flakes and tomatoes and bring to a boil. Reduce heat and simmer for 5 minutes. Add fish and cook for 7 to 10 minutes.

Nutrition Facts (per serving):

Calories: 175

Fat: 3g

Protein: 30g

Carbohydrate: 6g

Yogurt Ginger Salmon

Makes two servings

2 salmon fillets (about 6oz each)

1 cup plain low-fat yogurt

2 Tbsp chopped fresh coriander

2 cloves garlic, minced

2 tsp minced fresh ginger

½ tsp each ground cumin and coriander

½ tsp salt

¼ tsp pepper

In shallow dish, whisk all ingredients except salmon. Reserve ¼ cup of the yogurt mixture. Add salmon to dish, turn to coat and refrigerate for 15 minutes. Place fish onto greased grill over high heat and grill, turning once, for 7 - 10 minutes. Serve topped with extra yogurt sauce.

Nutrition Facts (per serving):

Calories: 336

Fat: 20g

Protein: 36g

Carbohydrate: 4g

Lemon Mustard Halibut

Makes two servings

2 halibut fillets (about 6oz each)

¼ cup lemon juice

½ Tbsp lemon zest

2 Tbsp Dijon mustard

1 Tbsp dried tarragon

1 scallion, chopped

¼ tsp black pepper

2 Tbsp olive oil

Combine lemon juice, zest, mustard, tarragon, scallions and pepper in shallow dish. Slowly stir in oil and whisk well. Add halibut and turn to coat. Cover and refrigerate for 30 minutes. Cook halibut over high heat for 5 to 7 minutes on each side.

2 servings

Nutrition Facts (per serving):

Calories: 269

Fat: 10g

Protein: 33g

Carbohydrate: 4g

UNDER THE SEA

You’ve been diligently downing cans of tuna to meet your daily protein quota, but now you’re ready to dive into deeper waters and try something new. Before you head to the sushi bar or your local fishmonger at the grocery store, check out our guide to help you choose the best fish for you physique.