For bodybuilders, protein is the most important element of the diet, and in this context, tuna is one of the most important sources of high-quality dietary protein in addition to many other healthy elements.

In this article, we will unveil the benefits of canned tuna for bodybuilders, the nutritional value of a can of tuna, and the best ways to use it as a rich source of protein.

Nutritional value of canned tuna

The nutritional value of tuna varies from one type of tuna to another depending on the methods of preparation, but in general, canned tuna contains many important nutrients, and 100 grams of canned tuna contains about :

• Calories in canned tuna: Tuna is considered a low-calorie food, so 100 grams of tuna is equivalent to approximately 100-150 calories. 
• Protein content of tuna: Tuna contains a good amount of protein; protein accounts for approximately 25-30 grams per 100 grams.
•  Fat: Tuna contains fats, most of which are healthy unsaturated fats, the most important of which are omega-3. 
• Vitamins and minerals: A can of tuna contains a percentage of vitamins and minerals, such as vitamin D, B vitamins, phosphorus, selenium, magnesium and sodium.

Benefits of canned tuna for bodybuilders

Tuna has many benefits for bodybuilders, the most important of which are:

• Muscle building: As mentioned, tuna is a rich source of animal protein; protein that is the building block of muscles and their repair of tissues damaged by exercise, and tuna also contains omega-3 and vitamins that play a role in accelerating the process of muscle recovery and recovery.
• Heart-healthy food: Tuna contains unsaturated fats such as omega-3s, which are important for regulating cholesterol, maintaining arteries, and lowering blood pressure.
• Promotes overall health: The fact that tuna is rich in various vitamins and minerals makes it a useful food for general body health, improving mental and physical abilities, increasing concentration and attention during daily activities, and tuna contains many antioxidants such as selenium, which protects cells from oxidation.
• Low-calorie food: Tuna can be incorporated into the diet during the slimming and fat loss phase, as it is not high in calories, and also low in saturated fats.

After mentioning some of the most important benefits of canned tuna for bodybuilding, are there any harms of tuna?

Are there any harmful effects of canned tuna?

Yes, there are harms to tuna, and the harms of canned tuna to health come in some cases, such as excessive consumption, and among the most famous tuna harms and health risks:

• Mercury poisoning: Some types of tuna cans contain high levels of mercury, and mercury is an element whose increase in mercury destroys the nervous system and damages the kidneys, so it is preferable to minimize the consumption of tuna by pregnant women and children.
• High sodium content in canned tuna: One can of tuna contains almost half of the daily sodium requirement, so excessive consumption may result in a very high level of sodium in the blood, which is dangerous to the heart and causes high blood pressure.
• Chemicals added to tuna cans: Certain preservatives and other chemicals may be added to some types of tuna, which in turn cause health hazards and increase the chances of cancer.
• Food poisoning: In cases of improper storage of canned tuna for long periods of time, it is exposed to the so-called botulinum bacteria, which may result in paralysis or stop the lungs from breathing.

So, some important tips to avoid the harms of canned tuna:

Choose species with lower levels of mercury and sodium, choose tuna canned in water, as they are lower in calories and fat than those canned in oil, eat them in moderation, so do not exceed 2-3 cans per day, and do not forget to check for allergies to tuna fish before eating them.

 What are the best ways to use canned tuna?

Tuna is a versatile food, and one of the most common ways to eat it:

• Salads: Add your favorite vegetables, salt and lemon, and this method is a favorite for those aiming to lose fat.
• Tuna sandwiches: Put tuna on toast or bread as a filling for sandwiches.
• Pasta: Cook pasta and then add tuna to it, you can then add tomatoes or cheese as desired, this method is high in calories, making it more suitable for the bulking phase.
• Tuna patties or pizza: This is a high-calorie meal, so it will not be suitable for you in the slimming phase.

    As for the best time to eat tuna, is it better to eat tuna before or after your workout?

The answer depends on your personal goals, if you aim to make it a source of energy during exercise and prevent a sharp drop in sugar level, then you should eat it before your workout, but if your goal is to build muscle and compensate for muscle damage and loss resulting from exercise, then the right time would be after your workout.

Frequently asked questions

Is canned tuna healthy?

Yes, tuna is one of the most important sources of high-quality dietary protein as well as many other healthy elements.

What are the benefits of canned tuna?

Tuna has many benefits for bodybuilders, the most important of which is the promotion of muscle building: As mentioned, tuna is a rich source of protein.

Is the oil in a can of tuna harmful?

The oil in tuna is high in calories, so it’s best to choose tuna canned with water instead.

Does canned tuna make you thinner?

Tuna is a low-calorie food, so tuna can be incorporated into the diet during the slimming phase and lose excess fat, as it is not high in calories, and also low in saturated fat.

Is tuna good for the nerves?

Yes, because it contains vitamin B and vitamin D.

Does tuna contain b12?

Yes, a can of tuna contains a percentage of vitamins and minerals, such as vitamin D, B vitamins, phosphorus, selenium, magnesium and sodium.