- \n
- Protein: 14.9g<\/li>\n
- Fat: 2.9g<\/li>\n
- Calories: 105 kcal<\/li>\n
- Protein (digestible): 18g<\/li>\n
- Sodium: 50mg<\/li>\n
- Omega-3: 237mg<\/li>\n
- Omega-6: 337mg<\/li>\n
- …<\/li>\n<\/ul>\n
![\"C\u00e1](\"https:\/\/kimmyfarm.com\/wp-content\/uploads\/2021\/10\/ca-tra-co-nhieu-dinh-duong-tot-cho-ba-bau.jpg\")
<\/p>\nNot Just the Flesh \u2013 Even the Skin and Bones Offer Benefits<\/h2>\n
It\u2019s not only the meat of the fish that provides nutrients. Studies have shown that the skin of pangasius is also beneficial. Based on 40 years of health data, U.S. researchers concluded that eating pangasius regularly may reduce the risk of strokes.<\/p>\n
![\"C\u00e1](\"https:\/\/kimmyfarm.com\/wp-content\/uploads\/2020\/12\/Forellen_Abel-Wels_Filet-farmy-ch-02.jpg\")
<\/p>\nProteins are made up of long chains of amino acids. During digestion, these break down into bioactive peptides, which help release hormones, control blood sugar, and aid metabolism in bones and nerves. The bones and fins of pangasius are also rich in phosphorus and calcium, which support strong bones and teeth and help prevent osteoporosis in diabetics.<\/p>\n
How Should Gym-goers Eat Pangasius?<\/h2>\n
Eat at least 2 servings of pangasius fillet per week<\/h3>\n
Pangasius comes in various cuts such as white fillet, red fillet, pink fillet, diced fillet, block cut, steak cut, and butterfly cut. Since it has less fat than red meats, it\u2019s ideal for adding to your weekly meals. Aim for portions of about 110\u2013140g of fish per meal. It\u2019s also a good idea to eat a variety of fish throughout the week, avoiding fish like bass, flounder, or rockfish due to potential toxins.<\/p>\n
![\"C\u00e1c](\"https:\/\/kimmyfarm.com\/wp-content\/uploads\/2022\/06\/tap-gymer-an-ca-tra-co-tot-cho-suc-khoe-khong.jpg\")
<\/p>\nAdd one portion of oily fish to your weekly diet<\/h3>\n
Oily fish like herring, salmon, sardines, and mackerel are slightly higher in fat but are packed with omega-3s and vitamin D. These nutrients help prevent muscle loss and support growth hormone levels, essential for muscle building. In addition to your 2 servings of pangasius, add 140g of oily fish to your weekly meals.<\/p>\n
![\"\"](\"https:\/\/kimmyfarm.com\/wp-content\/uploads\/2022\/06\/an-ca-tra-ho-tro-tang-co-cho-nguoi-tap-gym.jpg\")
<\/p>\nEat fish within one hour post-workout<\/h3>\n
Studies show that consuming high-quality protein after exercising improves muscle repair and growth. You can also eat protein before training to reduce soreness and speed up recovery. So after your workout, eat a high-protein meal or snack within the next hour.<\/p>\n
Balance Your Protein Intake<\/h3>\n
Protein is key to repairing and building muscle, so it plays a huge role in any fitness journey. While fish can supply some of your protein needs, don\u2019t forget to include other sources like red meat, poultry, whole milk, eggs, or legumes. Protein should make up about 10\u201335% of your daily calorie intake. A 100g pangasius fillet provides around 18g of protein and 105 calories.<\/p>\n
![\"\"](\"https:\/\/kimmyfarm.com\/wp-content\/uploads\/2022\/06\/an-ca-tra-ho-tro-tang-co-cho-nguoi-tap-gym-1.jpg\")
<\/p>\nFor example, if you weigh 70kg, aim to consume between 75\u2013120g of protein per day. While meats like beef, pork, fried chicken, ham, and cold cuts often come with saturated fat, sodium, and cholesterol, fish offers healthier fats, especially omega-3s.<\/p>\n","protected":false},"excerpt":{"rendered":"
Pangasius fish is a protein-rich food with high nutritional value, bringing many health benefits, which makes it a favorite for<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[183,272],"tags":[343,338],"class_list":["post-33397","post","type-post","status-publish","format-standard","hentry","category-blog","category-pangasius-catfish","tag-fillet-pangasius","tag-pangasius"],"_links":{"self":[{"href":"https:\/\/kimmyfarm.com\/en\/wp-json\/wp\/v2\/posts\/33397","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kimmyfarm.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kimmyfarm.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kimmyfarm.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/kimmyfarm.com\/en\/wp-json\/wp\/v2\/comments?post=33397"}],"version-history":[{"count":0,"href":"https:\/\/kimmyfarm.com\/en\/wp-json\/wp\/v2\/posts\/33397\/revisions"}],"wp:attachment":[{"href":"https:\/\/kimmyfarm.com\/en\/wp-json\/wp\/v2\/media?parent=33397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kimmyfarm.com\/en\/wp-json\/wp\/v2\/categories?post=33397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kimmyfarm.com\/en\/wp-json\/wp\/v2\/tags?post=33397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}