This is a guest post by Greg Hayes.
If you’re exercising on a regular basis, you need to ensure that you’re getting enough protein to build muscle mass. While there are lots of options out there, some protein-rich foods offer more health benefits (and cost benefits) than others. That’s why you should consider turning to tilapia for nutrition.
Tilapia, which averages about 26 grams of protein per 100 gram serving, has been growing in popularity, both in the U.S. and around the world, as a high-quality source of protein. Unlike beef, it contains little fat, and unlike many other fish, its mercury levels are extremely low. Tilapia also tends to be cheap and readily available in supermarkets.
Tilapia also has a light, delicate flavor—nothing too salty—which means that it can be prepared in numerous ways to suit different palates. Even people who usually avoid fish can find a tilapia recipe that’s as creamy, spicy, or savory as they desire.
Obviously there are less than healthy ways to prepare tilapia, e.g. breading and frying it. Even baking tilapia can add unwanted calories. So if you want to watch your fat count, grill your tilapia instead. Not only will this reduce your use of butter and oil in cooking, but it will retain the muted flavor of the fish.
Once your tilapia is cooked, you’ve got even more options ahead of you. You can easily turn tilapia into one of several healthy snacks, a spicy dish or you can garnish it with a variety of fruit: peaches, pineapple, mangos, and lemon come to mind. Avocados, another great food loaded with healthy fats and potassium, also make a delicious accompaniment, and are commonly used in Mexican fare.
Not interested in preparing rubs, sauces, or garnishes from scratch? Cooking the fish doesn’t have to be difficult or time-consuming: you can buy frozen tilapia fillets already covered in sauce, then bake them in the oven without even defrosting them first. Just remember to look for sauces with low sodium content—you don’t want to gain in one area while losing in another!
The simple decision to start eating more tilapia brings the potential of great variety to your diet. Even better, one fillet will supply you with much of the protein you desperately need. When you eat tilapia to supplement your workouts, you’ll be fueling muscle growth in a delicious, low-fat way.
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