Fatty Foods

Nutrients in 100g of Cooked Salmon

• Calories: ~206 kcal
• Protein: ~22 grams
• Fat: ~13 grams
  • Omega-3s (EPA + DHA): ~2.5g
• Cholesterol: ~65 mg
• Carbohydrates: 0 grams

Why Fatty Fish Are Good for Gym-Goers

• Excellent source of complete protein for muscle growth and recovery.
• High omega-3 content reduces soreness and supports joint health.
• Improves cognitive function and motivation.
• Packed with micronutrients for energy, bone, and thyroid health.

Nutrients in 100g of Mixed Nuts

• Calories: ~600–650 kcal
• Protein: ~15–20 grams
• Fat: ~50–55 grams
  • Monounsaturated: ~30g
  • Polyunsaturated: ~10–15g
  • Saturated: ~5–7g
• Carbohydrates: ~20–25 grams
• Cholesterol: 0 mg

Why Nuts Are Good for Gym-Goers

• High in healthy fats and calories—great for bulking and sustained energy.
• Provides plant-based protein for muscle support.
• Rich in magnesium and electrolytes for performance and recovery.
• Supports hormone balance and brain health.
• Portable, convenient, and shelf-stable.

Nutrients in 1 Tablespoon (15g) of Extra Virgin Olive Oil

• Calories: ~120 kcal
• Fat: ~14 grams
  • Monounsaturated: ~10g
  • Polyunsaturated: ~1.5g
  • Saturated: ~2g
• Cholesterol: 0 mg
• Carbohydrates: 0 grams
• Protein: 0 grams

Why Olive Oil Is Good for Gym-Goers

• Helps with muscle recovery by reducing inflammation.
• Supports heart health with monounsaturated fats.
• Oleocanthal reduces inflammation like ibuprofen, aiding muscle protection.
• Rich in antioxidants that protect against oxidative stress.
• Supports healthy digestion and can be used in various meals.