Tilapia: the best fish for fitness enthusiasts

Even Hollywood stars rely on a clean, protein-rich diet to achieve their iconic physiques.

Take Hugh Jackman, for example. He’s known for his incredible transformation to play Wolverine and Deadpool, which required a massive intake of calories — about 6,000 calories per day spread over six meals!

How did he do it? Certainly not by indulging in junk food. Instead, he focused on nutrient-rich foods like tilapia fish.

In an interview, Jackman revealed his diet was packed with lean proteins to build muscle without adding extra fat. His meals often consisted of chicken and rice or tilapia with beans. The reason? Tilapia is a lean, versatile fish that’s loaded with protein and low in fat, making it the perfect choice for those looking to build muscle and recover quickly from intense workouts.

Let’s break down the nutritional benefits that make this fish the go-to ingredient for athletes and bodybuilders…

1. High in protein, low in fat 

Tilapia is a lean source of protein, containing about 20 grams of protein per 100-gram serving, with only around 2 grams of fat. This high protein-to-fat ratio helps support muscle growth while keeping your calorie count in check. If you’re looking for high-protein meals to build muscle without gaining unwanted fat, tilapia is a superior choice compared to fattier fish like salmon.

2. Aids muscle recovery

After a tough workout, your muscles need protein to repair and grow. Tilapia fish is packed with essential amino acids, which are the building blocks of muscle. Its high protein content helps in muscle repair and recovery, reducing soreness and getting you back to your training routine faster.

3. Low in calories but keeps you full 

For those on a calorie-controlled diet, tilapia is a great option. It’s low in calories, with only about 128 calories per 100-gram serving, yet it’s satisfying due to its protein content. This makes tilapia fish ideal for anyone looking to stay lean while building muscle.

4. Rich in nutrients 

Tilapia isn’t just about protein; it’s also a good source of important nutrients like vitamin B12, selenium and potassium. Vitamin B12 is crucial for energy production and muscle function, while selenium is a powerful antioxidant that helps reduce inflammation, aiding in faster recovery.

How do you cook tilapia?

If you’re inspired by Hugh Jackman’s fitness transformation and want to incorporate tilapia fish into your diet, tilapia with beans is a Jackman favourite. Pair your fish with a serving of black beans for a nutrient-rich, high-protein meal.

But don’t worry, there’s no need to eat the same tilapia and beans diet every day (someone should tell Hugh!).

Tilapia is incredibly versatile, meaning there are plenty of other ways to enjoy this delicious, nutritious fish. So, if you’re looking for a tasty high-protein meal, why not try these tilapia recipes?

Us? We’d opt for a tilapia stir fry or a tropical jerk tilapia salad. Or maybe a tilapia eggs benedict if we’re feeling a little indulgent.

The possibilities are endless when it comes to tilapia recipes!

Only the best for superheroes 

When adding tilapia fish to your diet, it’s important to choose a quality source for the best tilapia recipes and delicious high-protein meals.

After all, only the best will do for superheroes, so why not choose the best for yourself? We’re sure Wolverine would agree.

At Regal Springs, we take great pride in our responsibly farmed, premium tilapia. Our fish are raised in pristine, deep-water lakes and fed an all-natural diet, ensuring you get the best-tasting, highest-quality fish on your plate.

Whether you’re bulking up like Hugh Jackman or simply trying to build lean muscle, tilapia is a versatile and nutritious addition to your diet. It’s high in protein, low in fat and rich in essential nutrients that support muscle growth and recovery. Plus, it’s delicious and easy to prepare — making it the perfect fish for any fitness-focused meal plan!

So, next time you’re planning your meal prep, consider adding Regal Springs tilapia to your shopping list. Your muscles (and your taste buds) will thank you!

Check out more of our tilapia recipes to help fuel your fitness journey.