Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Anchovies are sometimes recommended as part of a body building diet due to their high protein content and beneficial micronutrients. Scientifically, anchovies are rich in complete proteins, providing all essential amino acids needed for muscle repair and growth. A 100g serving of anchovies contains around 28g of protein, making them a dense protein source comparable to other animal proteins. Additionally, anchovies are high in omega-3 fatty acids, which have been associated with reduced muscle inflammation and improved recovery after intense exercise. They also supply important micronutrients such as calcium, selenium, magnesium, and vitamin D, all of which contribute to overall health and muscle function.

However, while the nutritional profile of anchovies supports their inclusion in a bodybuilder's diet, there is limited direct scientific research specifically examining anchovies' effects on muscle growth or strength gains in athletes. Most evidence is extrapolated from studies on protein and omega-3 intake in general. Therefore, while the scientific rationale exists for anchovies as a supportive food for body building, the evidence is indirect and not specific to the fish itself. The use of anchovies is supported more by their nutritional value rather than targeted clinical trials, resulting in a moderate evidence rating.

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