Tuna fish is a favorite food among bodybuilders because of its protein content. According to the U.S. Department of Agriculture's National Nutrient Database, one 172 g can of white tuna canned in water contains about 41 g of protein. The average person gets his daily protein requirements in a good diet but an athlete, such as a bodybuilder, requires a little more.
Benefits
Eating a protein-packed food like tuna has many benefits. Protein plays an essential role in building and maintaining muscle. A diet rich in protein also promotes a healthy immune system. Additionally, protein benefits the bodybuilder by increasing growth hormone levels, increasing thermic levels, which means it raises your metabolism, making you feel fuller so you eat less -- a plus when you are trying to consume leaner, healthier meals -- and protein lowers blood insulin levels when consumed with carbohydrates. A lower insulin level helps you control energy levels, develop a leaner body as it prevents the breakdown of stored body fat and it reduces the risk of insulin resistance.
How Much
According to some general guidelines established for the activity of bodybuilding by the American Dietetic Association, there is a range of daily protein needs per pound. You should have between 0.54 to 0.77 g of protein per pound. Eating several servings of tuna daily will have you well on your way to fulfilling daily requirements. A sports dietitian or fitness specialist can help you determine how much protein is appropriate for you and when you should consume high-protein meals.
Complete Proteins
Proteins are comprised of complete and incomplete proteins. A complete protein means it has all the amino acids required by the body for growth and the creation of muscle -- meaning it is important for muscle building. Tuna fish canned in water is a low-fat complete protein source rich in healthy omega-3 fatty acids. Other complete proteins include chicken breast, turkey breast, other types of fish, egg whites, lean red meats and low-fat dairy products.
Mercury
Although tuna fish is a healthy source of protein for bodybuilders, it does contain varying amounts of mercury, which is a metal that can adversely affect brain and kidney function, according to the Agency for Toxic Substances and Disease Registry. Consult your doctor or sports nutritionist before consuming tuna in large amounts.
References
- BodyBuilding.com; Straight Outta The Can!; Stella Juarez
- U.S. Deparmtent of Agriculture's National Nutrient Database: Tuna Fish
- Agency for Toxic Substances and Disease Registry; Mercury; March 2011
- Eat Right: American Dietetic Association: Eat Right for Resistance Training
- BodyBuilding.com; Protein Handbook for Beginners; Jeff Behar
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