From the Wikipedia:
“Tuna are several species of ocean-dwelling fish. Unlike most ocean fish species, which have white flesh, the flesh of tuna is pink because the tuna’s blood has a higher oxygen carrying ability than other fish species”.
Interesting.
Before you proceed, be warned that this post is not for the weak of heart. ;)
Tuna has always been a favorite protein source for bodybuilders, dieters, and other athletes. Reasonably cheap, fast, portable, comes in convenient can sizes, low in fat and a great source of protein and omega-3 essential fats.
A regular can of tuna can contain up to about 30g protein, 1g carbs, 0 fats per 100gm. This means that consuming just 1 can of tuna a day can bump up your protein intake by 30g. You may also want to look for tuna in brine or spring water (the brand TC Boy has this). Stay away from tuna in oil or the fancy tuna such as chili tuna, tuna in mayo, curry tuna, tuna in crappy tasting sauce, etc as they not only contain less fish meat in a can, but are normally full of fat and added sugar (which is fine if you want to have a sandwich or something, but NOT FINE if you plan to consume 1 - 2 cans a day).
Though I hate tuna, I must admit that it is an easy way of increasing your daily protein intake without any messy cooking, extensive preparation, and wasting any brain cells. But like anything else - you WILL get a little sick of it after awhile. You’ll get sick of the texture. Sick of the pale, pink flesh. Sick of the taste. Sick of the smell.
To add variety, you may want to alternate consuming tuna with something else every now and then(try eggs/chicken breasts/beef) to avoid getting sick of it. As for me, I’m just sometimes too lazy to bother to prepare my meals - so I end up just popping a can or two of tuna and bringing it to work. If you’re wondering how I’m able to eat all that tuna even though I’m sick of it? It’s easy.
Just scoop >> chew well >> sip some water >> SWALLOW. Repeat until there’s none left.
Either that, or you could be like Arnold Schwarzenegger and actually blend tuna in a blender (with other ingredients for improved taste) and drink it like a protein shake. Unfortunately, that goes over my limit. No way can i ever drink liquid fish. He could - he’s not human.
Now, for those of you considering to make tuna a regular part of your diet - here’s a useful tip that could save you from getting into a stinking mess. If you’re like me and pack meals at home and take them to work - be sure to squeeze out as much water as you can from the tuna and ensure that the container you pack it in is tight and will not let water seep through from the inside, or better still - put the whole container in a plastic bag. I’ve had incidents where I would just chuck one of my food containers (filled to the brim with tuna) only to discover at work that my laptop bag stinks of tuna as the juices have oozed onto the fabric. And thats one stench thats gonna stay there to haunt you for the months to come.
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Hm… Tuna. Love it. But havent really try the one in water.
OH.MY.GOD.
YUCK.
ahah! a fellow tuna consumer.
“Just scoop >> chew well >> sip some water >> SWALLOW. Repeat until there’s none left” LOLS! that’s exactly how i take them.
scorkes: you got that right!!! but no pain no gain. sometimes it’s the price you pay to look good.
apart from egg white, i reckon tuna is the next most value for money source of protein.
Ah! A third tuna consumer.
What I do is: tabasco!! Sprinkle some of that hot sauce goodness on the tuna, and yum, the slight vinegarish spiciness make ‘em slide right down. Sometimes I add some fresh ground pepper from peppercorns too (not the usual fine, white Chinese type). Tabasco and pepper have little other calories. And pepper is one of the very few foods with traces of chromium.
When I’m get sick of the taste, I add ketchup.
PS I get only dolphin-safe tuna. Save the friendly dolphins!
aw: Hmm.. interesting idea. But still sounds gross to me. I think I’ve been scarred for life by tuna already. Beyond help…
I know TESCO brand tuna is dolphin-safe. The rest dont really say. Which brand do you recommend?
I usually alternate between tuna and salmon… so i dont sick of them so fast :)
Anyway just to share my recipe for eating tuna, i mixed in 1 small onion chopped into small pieces with both the tuna and salmon and just spread it on bread :) great for post workout meal :)
Now i saw there is mackerel.. gonna try that soon
eksk: Great idea, but as for me - I normally tend to stick to Tuna as it is far cheaper and contains less fat (i’m trying to get leaner at the moment). Of course, the fat contained in salmon and mackerel are good fats, but I already get that from other sources.
D.M. : I take Ayam brand, it’s dolphin-safe. The nutrition values and quality of packaging seem to be a bit better than TC Boy. And also, I happen to know the son of the boss who packs tuna and sardines for the Ayam brand in a neighboring country. Hahaha.
im an el cheapo “blue bay” tuna customer. it’s the cheapest brand i can find without digging into the oil soaked type. i find the “rooster” brand abit too salty for my taste.
aw: i like the tabasco idea. i’ll give it a try. yeah…ketchup can certainly “kau tim’ alot of problems LOLS!
i just forgot better not eat too much tuna.. coz i read somewhere they accumulate mercury and other heavy metals dumped into the ocean… since there are pretty much on top of the food chain.. it just stays in the fish and when we eat it… u can pretty much guess where in the chain it goes..
aw: To me, the Ayam Brand ones and the TC Boy ones are both fine. The meat looks firm and very fresh.. unlike the pale brownish colour you get when u buy other inferior brands. Im not sure why this is.. maybe because its from a different species of tuna, or the flesh is from a different part of the fish? You think you could ask your friend.. the son of Mr Ayam Brand? :P
HumSupKiat: Blue bay tuna is cheaper because the size of the can is much smaller - so you’re getting less tuna :P
If you find the rooster brand a bit too salty.. then try TC Boy.. their tuna is not soaked in brine, but in fresh spring water (so they claim).
eksk: Does that mean we have to avoid all sorts of ocean fish? Hmm… i’ll check this out.
i’m tuna lover too… I found out I lost 3 kgs de by changing my diet and own workout at home .. :Þ
sn0w|e: thats fantastic! How long for you to lose 3kgs? Mind sharing what you changed in your diet and your workout routine? Yours sounds simple & effective. :)
A month. I followed Denise Austin Hit the Spot workout book. Yogarobics ish too much 4 me. The exercise I do at home ish simple and I can do it free while watching TV. :)
Change my diet. I used to take oily food u know tempting stuffs.
I cut my rice to 3 times per week now. Change to Bread. Tuna & Eggs. Lotsa juice.
In my 30’s I had a desk job and ate fastfood all the time with NO exercise. I balooned to 240 lbs, which left me disgusted each time I saw a pic of myself. Going up one flight of stairs left me breathless. I was with my partner who cooked ribs, pork chops, pasta, etc. I ate double sometimes triple servings. No ones fault but my own as no one was holding a gun to my head to eat so much. We split, I decided ‘enough was enough’ about my weight and bad shape. I began eating low-fat foods, smaller portions, Campbells soups, noodles, etc. All in moderation. No soda pop, etc (which is evil). I also began walking, running, weight training, pilates, etc. I managed to lose weight and build up muscle. But I eventually hit a wall muscle wise. Then I read about tuna. Since introducing it to my diet (two tins of tuna/water after every work out - mon/wed/fri), my muscles have started bulging. It gets to the point where even plain ugly clothes look good and drape my body and I can even wear Under Armour & DKNY muscle shirts in public. And I’ve been working on my tan. I’m proud of how far i’ve come, and Tuna has done a great job! I LOVE IT! It took two years but I’m down to 192 lbs, and got a slight tummy still but who cares. :o) Oh, and I have a new partner, and my muscles are still growing.
Hey Les! Now that’s the kind of stuff I’m talking about. Tuna is indeed an excellent form of low fat protein. Its cheap, easily available, and who doesnt love tuna?
I’m glad you’re seeing results. Results motivate you further, pushes up your confidence level, and gives you a whole new take on life. I was once overweight, went through lots of embarrassment and know what its like to be able to turn everything around. Well done.
Isnt i very bad to have canned tuna everyday? due to it’s high mercury.. you will get food posioning
tally: Thats a valid point you bring up. I’m just taking a gamble and assuming that the tuna i consume is safe and does not have a high mercury content. Anyway, I’m not on tuna 24/7, 365 days a year. I have my tuna seasons every now and then, and when I get really sick of it, I’ll stop and switch to something else.
My secret is tuna sandwiches with a slice of cheese. Take two slices of bread, the tuna still in the can, and a slice of cheese to work in a sandwich bag. Come lunch time, just make yourself the sandwich and heat it up in a microwave for about thirty seconds. The cheese totally covers that bland tuna taste and actually makes it a pretty delicious meal, while only adding on 50 calories (or less, depending on the cheese you use).
Kel: That’s a great idea. I have yet to try this, but I can guess that the cheese will go very well with the Tuna - and I don’t mind an additional 50 calories if it helps me stick to my eating plan. Plus… I love your suggestion because it’s convenient, and easy for working individuals like most of us who need to pack/carry our meals while we’re away from home.
hey i eat ayam brand tuna with light olive oil daily. it says 2g of saturated fat but 8g of monounsaturated fats(heard that its good) per can. but i heard that tuna has mercury content and should eat only twice a wk..
well im still a high school student though, no money for GNC protein shakes…
what i do is empty a can of tuna into a bowl, put a some cheese bits n microwave for 30 seconds = sizzling cheese coated tuna. stir with a fork n indulge. i recommend using low fat cheese. i also carry an emergency tuna can in my school/gym bag. if really no choice i’ll just fork it out of the can. no washing required :D
seoh: u dont have to buy GNC protein shakes.. here’s a good site to buy from: http://www.supplement2day.com/
their prices are really good. if u wanna compare 1 serving whey protein to 1 can of tuna is about the same if not cheaper.
kege: wow http://www.supplement2day.com/ the things there really is cheap btw r u from sarawak? Well i was wondering will shipping rate make it expensive i mean they need to cross the sea to send it to west malaysia
Shipping in http://www.supplement2day.com/ is free throughout Malaysia as its in their front page la :-) One of the cheapest bodybuilding supplement store in Malaysia.. everyone should check it out
kevlin: no i’m from kl. price is already inclusive of shipping nationwide :)
Yeah maybe - I used to buy a few items from them myself, but then I had a bad experience in dealing with Supplement2day one day. Unethical business practice if you ask me. I shall not elaborate - but I no longer buy from them, and have found other more reliable sources to get my items from.
If any of you guys would like to get hold of any items cheap - just drop me a line at author@dailymuscle.com and let me know what you want. I do get great deals from time to time, and would love to share them with you guys.
awesome! i’ll definitely save you in my address book :)
LOL, the tuna leakage incident happened to me as well…in my laptop bag that I bring to work everyday!
It’s not pleasant at all…days after that, to open your bag and catch a whiff of fish every time. Also, colleagues who catch a whiff of it will give a weird look on their face. Luckily for me, the smell wore off after about a month.
ha. dude, a little low-fat mayonnaise goes a long long way in making tuna taste a whole lot better. well for me anyway, but admittedly i love mayo.
jae - totally agree with you. Over the past few years, I’ve expanded my ‘kitchen skills’, and yes… little additions can make a huge difference. Besides a dash of low-fat mayo (or even ordinary mayo won’t kill you), a dash of lemon and some salad leaves thrown in to some tuna in water makes a whole world of difference. Try it!
but i thought mayo is fattening?
hey btw i heard that not all the protein in tuna is absorbed when eating solid foods, for eg if i eat tuna wif 30g of protein, only 15g will be absorbed. protein shakes are more easily digested…
heyhey and how regularly should i eat tuna?
cause i’m studying and gym only twice to thrice a wk, do i need to eat tuna as well when im not gymming that day? cos tuna’s my main source of protein in my diet
seohtongpin: A little bit of fat won’t do you any harm - plus, you shouldn’t totally eliminate all fat from your diet - go lookup the food pyramid (http://mypyramid.gov).
As for your statement on only half the protein from tuna being absorbed… do you have a reference for that?
As for how often.. well basically, I’d say you eat and get your protein from various sources to meet your daily requirements. So it doesn’t have to be tuna all the time. And yes, you need to eat sufficient protein even on the days you don’t work out - that’s when your body rests and recover. So it’s very important.
oh… for the tuna i jus randomly heard from some of my gym friends… i’m not sure if they’re validated…
i’ve a relatively low calorie diet when i nvr gym on the day cos i try to limit my food intake… i’m afraid excessive calorie will destroy my half-baked abs…
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