Fish is a popular food among people who work out as it is an excellent source of protein, healthy fats, and micronutrients. Generally, fish is very satiating, and it has a good amount of lean protein. People who work out usually observe the process of bulking, cutting, and maintaining, which is eating more calories than the body needs and then going into a calorie deficit and maintaining the muscle definition.
Since fish is packed with protein and healthy fats, it is obviously suitable for the cutting period, but is fish good for bulking?
Is Fish Good for Bulking?
So, is fish good for bulking? Definitely yes! Fish falls among the best types of food for bulking. During this process, you take more of everything, so more carbohydrates, more fats, and more protein. Obviously, fish cannot provide you with everything, but for the protein part and partially the fat intake, it is an excellent choice for the bulking period.
When determining how much fish you should eat for bulking, it is helpful to approach this decision from a math point of view. If you weigh 80 kg, i.e., 176 lbs, you need 180 to 200 gr. i.e., seven ounces of protein daily.
Considering that 100 gr. fish has approximately 22 gr. protein, it would mean that you would have to eat about 1 kg. of fish to get your necessary protein intake while bulking. However, that amount of fish is not recommended to eat because protein is not all a fish offers.
As healthy as fish is, it is a rich source of mercury, as well as sediment of what the fish ate, and contaminants the human body doesn’t dissolve. So, it is necessary to combine the proteins from the fish with proteins coming from another source to meet the required daily intake.
Therefore, to gain optimal results from your bulking period and make the most of the fish protein and fat, it is recommended that you eat three servings of fish weekly. So, on average, you should eat a serving of fish every other day.
A serving of fish during the bulking period is about four-five ounces, i.e., 100 to 140 gr. of fish.
What Fish to Eat While Bulking?
While bulking, you need to eat high-fat and high-protein fish. However, whichever type of fish you eat, keep eating it once a week. So to bulk the right way, you need to eat different types of fish each time.
Salmon is the most recommended type of fish for bulking. It is a good protein and fat source. It contains micronutrients your body needs during the bulking period, and it is rich in omega-3 fatty acids.
Another excellent choice for bulking is white fish. It is meaty, highly satiating, rich in protein and fat, and low in mercury.
Canned tuna is another excellent option to eat while bulking. Canned tuna in oil is a better choice than fresh tuna because canned tuna is fattier, not to mention how much easier it is to prepare.
Halibut is known as one of the healthiest and tastiest fish. It also has a considerably higher amount of protein than the average fish protein amount. While the average protein amount in fish is 22 grams, halibut has 30 grams of protein per serving.
Swordfish is a very healthy fish. It is high in protein and low in fat, so you will need to make up for the fat in another meal; however, it is worth having for the proteins and micronutrients.
What Seafood to Eat While Bulking?
Seafood is indeed an excellent choice when it comes to bulking. If you are thinking about whether seafood and fish are the same things, I need to tell you they are not. While fish are animals with gills, scales, and fins, seafood is everything you can eat that lives in water, including plants.
Fish is the most recommended seafood for bulking, so from salmon to halibut to swordfish, everything fits in your bulking process.
Seafood is recommended for bulking because of the protein and fats but also because of the micronutrients that replenish the body and stimulate muscle growth.
Prawns and shrimps are a great source of protein and micronutrients stimulating the body to build muscle. Lobster is another excellent choice for bulking as well as octopus; they both have high protein content and are very versatile in terms of pairing. You can combine them with rice or potatoes and get your carbs in one meal.
Vegan Fish Alternatives for Bulking
If you are a vegan and you want to bulk, things might get a little complicated for you as you have a more restricted food selection. Still, there is a wide palette of vegan fish alternatives for bulking, so do not despair.
All you need is a protein-rich plant-based food, and luckily, there are many types of such food. Spinach and beans are very rich in protein. Chickpeas, lentils, and artichokes are also excellent for bulking as well as mushrooms and tofu.
Legumes, soybeans, as well as cauliflower, broccoli, and nuts, can also do an excellent job substituting for fish for bulking.
Some people opt for vegan weight gainer supplements that are actually a blend of carbohydrates, protein, and fats. They help to gain mass weight by increasing your daily calorie intake.
Hope these tips will help you in achieving your goal to gain mass as soon as possible!
Next time someone asks “is fish good for bulking,” now you know how to answer that properly.