Synopsis

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

Fish, particularly fatty varieties such as salmon, mackerel, sardines, and tuna, are rich sources of high-quality protein and omega-3 fatty acids. There is significant scientific evidence supporting the role of fish consumption in supporting muscle health and function. Dietary protein is essential for muscle protein synthesis, repair, and maintenance, and fish provides all essential amino acids required by the human body. Numerous studies have demonstrated that regular intake of fish can help preserve muscle mass, especially in older adults, and promote muscle recovery after exercise. Additionally, the omega-3 fatty acids EPA and DHA found in fish have been shown in randomized controlled trials to reduce muscle inflammation, improve muscle anabolic response to protein intake, and enhance muscle strength and function.

A 2015 review in Clinical Nutrition highlighted that omega-3 supplementation from fish oil augments muscle protein synthesis in older adults, potentially counteracting age-related muscle loss (sarcopenia). Other research published in the American Journal of Clinical Nutrition has shown that higher fish intake is associated with increased grip strength and better physical performance in various populations. As a result, both scientific research and clinical guidelines recommend including fish as part of a balanced diet to support the muscle body system.

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