Among them, fish is a food group that deserves to be prioritized because it is rich in high-quality protein and also contains many nutrients that support muscle regeneration and recovery. However, not every type of fish brings the same effect, but it is necessary to choose the right type and use it reasonably.
Fatty fish such as salmon, mackerel, herring or sardines are considered the top choice for hardworking workers. These types of fish are rich in easily absorbed protein and also contain high levels of omega-3 fatty acids.
Omega-3 has anti-inflammatory effects, helping to reduce muscle aches after heavy work, limit prolonged muscle inflammation and support faster recovery. Vitamin D and vitamin B12 in fatty fish also contribute to improving muscle strength and reducing feelings of fatigue.
Besides fatty fish, white fish such as tilapia, snakehead fish, basa fish or snakehead fish are also very suitable for heavy laborers. The advantage of this group of fish is lean meat, low in fat but rich in protein, which helps build and regenerate muscle fibers without causing weight loss. In particular, snakehead fish, according to folk beliefs, is also considered a food that helps "healthy muscles, quick recovery", often used for people who are newly ill or overworked.
Another fish that should not be ignored is tuna. Tuna contains high protein content, rich in selenium and potassium, which helps improve muscle function and limit cramps - a common problem in heavy laborers. Tuna also supports increased blood circulation, helping oxygen and nutrients reach muscles better, thereby shortening recovery time.
Fish processing methods also greatly affect nutritional efficiency. Workers should prioritize steamed, braised, grilled or soup-cooked fish dishes, limit frying with a lot of grease because it easily loses nutrients and causes indigestion. Combining fish with green vegetables, starch and enough water will help the body recover more comprehensively.
