# 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.