Eat more fish for fitness and muscle building

6 ounces (170 grams) of fish provide 34 grams of protein, 4 grams of omega-3 fatty acids, a healthy fat that reduces swelling and pain, helps muscle repair, and can help suppress cortisol.

(As cortisol levels decrease, testosterone levels will gradually increase, helping muscle growth.)

A diet rich in omega-3 fatty acids also allows most of the absorbed glucose to go into the muscles rather than being converted into fat.