Don’t overlook the canned meat aisle as a way to
load up on muscle-sculpting protein at budget-friendly prices. Here are
seven worth trying.
Crab (17g)
Often cast aside for tuna or salmon, crab contains a payload of zinc,
which is necessary for maintaining levels of testosterone, the most
important anabolic our bodies produce. It’s also low in calories yet
loaded with muscle-building protein, making it a great food for dieters.
Light Tuna (22g)
It boasts a stellar 22-to-1 protein-to-fat ratio in a 3-ounce
serving. Plus, it costs less than the solid white stuff and contains
lower levels of harmful mercury. When buying canned tuna, opt for the
kind packed in water rather than oil to save a bucketful of calories.
Chicken (21g)
Don’t be chicken to eat canned chicken. It’s basically just chopped
white chicken meat, making it a lean protein source — about 21 grams per
serving. It’s also high in selenium, an antioxidant that can help
protect against exercise-induced cellular muscle damage.
Salmon (18g)
Much cheaper than fresh cuts at the fishmonger, canned salmon is a
leading source of omega-3 fatty acids. On top of being a champion for
heart health, research suggests omega-3s may help shed bodyfat. All fish
are naturally low in sodium, so to keep your salt intake down consider
buying “no salt added” versions of canned salmon and others.
Sardines (21g)
Not only are they a seafood choice that gets high-water marks for
sustainability, but sardines are also crazy nutritious. They harbor
impressive amounts of protein, calcium, omega-3 fatty acids and vitamin D
— the last of which may improve your performance in the gym by
elevating your testosterone level. Choose sardines packed in spring
water, olive oil or tomato sauce.
Turkey (21g)
Not just for the cats, canned white turkey meat is a protein
powerhouse that contains plenty of leucine, an essential amino acid
particularly effective at instigating muscle growth. This canned bird
also has more niacin than other protein in a tin. Niacin has been shown
to heighten vasodilation, or widening of blood vessels.
Anchovies (24g)
These tiny, silvery fish hailing from the Mediterranean are brimming
with protein, omega-3 fats, selenium and niacin. As they’re so small,
they don’t accumulate toxins from the sea like bigger species such as
albacore tuna. To reduce their saltiness, soak anchovies in water for 30
minutes; then drain and pat dry.
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