Evidence supporting the use of: Fish (including shell)
For the health condition: Body Building

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Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Fish and shellfish are widely supported by scientific evidence as beneficial for bodybuilding and muscle health. Fish is an excellent source of high-quality, complete protein, which is essential for muscle protein synthesis and repair. Many fish varieties, such as salmon, tuna, and sardines, are also rich in omega-3 fatty acids (EPA and DHA). Research indicates that omega-3s can help reduce muscle soreness, decrease inflammation, and potentially enhance muscle growth by improving anabolic signaling in muscle cells (Smith et al., 2019). Shellfish, including shrimp and crab, also provide high biological value protein and important micronutrients like zinc, selenium, and vitamin B12, all of which support muscle function and recovery.

Scientific studies in both athletes and older adults have shown that diets rich in fish can improve muscle mass retention, protein turnover, and recovery from resistance training. While there is less direct evidence for the unique benefits of shellfish compared to other protein sources, their nutrient profiles are consistent with supporting muscle health. However, fish oil supplementation (derived from fish) has been directly studied, and meta-analyses suggest a moderate positive impact on muscle strength and recovery (Da Boit et al., 2017). Overall, the evidence base for fish supporting bodybuilding is robust, particularly when included as part of a balanced, protein-rich diet.

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