Introduction

Muscle mass reduction weakens the body, increases the risk of developing chronic diseases, and diminishes the quality of life. As we age, loss of muscle mass becomes a major contributing factor in the development of disease. 

A healthy, balanced diet that includes oily fish can help prevent muscle loss.¹ According to the National Health Service (NHS), people should eat at least two portions of fish per week, including one portion of oily fish.² Oily fish (such as anchovies, mackerel, trout, and salmon) contain 5-20% fat, whereas white fish (such as cod, pangasius, haddock, and tilapia) contain 1-2% fat.³ 

Oil-rich fish contain omega-3 and omega-6 fatty acids, which can prevent heart disease and improve overall health.² In addition to these benefits, oil-rich fish such as anchovies, can be useful for supporting your muscles.

In this article, you will find out what nutrients anchovies contain, how they can improve and maintain your muscle health, and how to incorporate anchovies into your dietary plan.

Nutritional profile of anchovies

Anchovies are an oil-rich fish, which means that they are a rich source of fatty acids, which are the building blocks of fats. There are three main types of fatty acids: 

• Saturated 
• Monounsaturated 
• Polyunsaturated fatty acids (PUFAs) 

Omega-3 fatty acids are PUFAs commonly found in marine oily fish. The two most abundant and well-known omega-3 PUFAs, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are present in anchovies.^4,5

The other main type of omega-3 - alpha-linoleic acid (ALA) - is found in plant foods such as walnuts.

Omega-3 PUFAs are essential nutrients, as our body cannot produce them. Therefore, we must obtain them from our diet.

Furthermore, anchovies are rich in protein and hence amino acids, including essential amino acids, which the human body doesn't produce.⁶

Nutrition facts of anchovies (values per 100 grams):⁵

• Energy: 131 kcal
• Protein: 20.4 grams
• Fat: 4.84 grams
• Monounsaturated fatty acids: 1.18 grammes
• Polyunsaturated fatty acids: 1.64 grammes

Despite their richness in healthy nutrients, anchovies contain relatively few calories compared to other types of fish and seafood. Below are the energy values per 100 grams:

• Raw anchovies: 131 kcal 
• Mackerel: 233 kcal 
• Trout: 127 kcal 

However, this is not to say that you should avoid other types of fish due to their caloric value. Also remember that the addition of other ingredients and sauces increases the caloric value of anchovies. Canned anchovies in sauce often have other ingredients added such as flour and sugar.^4,5

Muscle support with anchovies

Muscle anabolism

There is growing evidence that omega-3 PUFAs, especially EPA, improve protein synthesis (anabolism) and reduce protein breakdown (catabolism) in skeletal muscle. The balance between these two processes is essential for muscle growth and the maintenance of muscle mass. Some studies also indicate that omega-3 PUFAs may improve muscle function in combination with physical exercises, especially in older adults.

Omega-3 PUFA reduces the loss of muscle mass during periods of inactivity due to illness or injury. It also enhances the body's response to protein intake, promoting muscle growth. These positive effects of omega-3 PUFAs on muscle mass and function can be useful for preventing muscle wasting, such as in sarcopenia.

The essential amino acid leucine can stimulates the synthesis of muscle and lysine, and improve growth performance.⁶

Muscle metabolic flexibility and insulin resistance

Skeletal muscles switch between using fat and glucose as fuel. This ability, known as metabolic flexibility, is often reduced in people with obesity and type 2 diabetes. Omega-3 PUFAs can enhance the muscles’ ability to use different energy sources, although results are controversial across studies. 

Some studies suggest omega-3 PUFAs promote the incorporation of fatty acids in complex lipids within the muscle, thus reducing harmful lipid accumulation that interferes with insulin signalling.

Studies suggest that omega-3 PUFA supplementation can increase fat oxidation and decrease glucose utilisation in healthy people. It suggests a shift towards using fat as a primary energy source during physical activities.¹

In addition, a supplement with the essential amino acid methionine can regulate the body’s metabolic processes and correct fat metabolism.⁶

Inflammation

Besides their direct effects on metabolism, omega-3 PUFAs have significant anti-inflammatory effects, which could indirectly improve insulin sensitivity. In contrast, omega-6 PUFAs, especially arachidonic acid, tend to promote inflammation.

While some inflammation is necessary for muscle adaptation, excessive or chronic inflammation can contribute to health issues like insulin resistance and obesity. 

Omega 3-PUFAs (EPA and DHA) can change how inflammatory chemicals like prostaglandins and leukotrienes are produced, mainly by reducing the production of eicosanoids - substances causing inflammation. 

In addition, omega-3 fatty acids may affect various aspects of immune function. They can enhance the activity of cells like lymphocytes and natural killer cells, which help regulate inflammation.¹

Cell membrane effects

All cells in our body are surrounded by a lipid membrane. Omega-3 PUFAs can significantly change the composition of cell membranes, even in small subcellular structures like mitochondria. 

By incorporating into cell membranes, omega-3 PUFAs can enhance the fluidity of these membranes. This change in fluidity can potentially improve functions like the glucose intake into cells.

Most studies on the impact of omega-3 PUFAs on membrane composition and function have been conducted in immune cells or other cell lines, not specifically in human skeletal muscle cells. More research is needed to understand how these effects translate to skeletal muscle and whether they differ among various muscle fibre types.¹

Anchovies as a part of your daily dietary plan

Anchovies, as a part of a healthy and balanced diet, can help maintain your health and support muscles. Anchovies can be a component of salads, sandwiches, and main dishes. 

When combined with vegetables, fruits, grains, and olive oil, it enhances their health benefits.⁷ Make sure that anchovies have been stored and prepared appropriately. It’s not safe to eat raw anchovies, so you can use heat-treated, drained, or ready-to-eat pickled and canned anchovies.²

Here's a simple recipe for baked rice with anchovies and vegetables for 4 servings:⁸

• Anchovies: 440 grams
• Eggs: 75 grams
• White rice: 280 grams
• Tomato: 30 grams
• Onion: 10 grams
• Carrot: 110 grams
• Grated cheese: 50 grams
• Oil: 5 grams

Remember that this is only a guideline, and the proportions can be customised and adjusted based on preference. Feel free to substitute or omit any ingredients. Experimenting with different ingredients is a good way of discovering new flavour combinations.

• Cook tomatoes, onions, and anchovies for 20 minutes
• Fry rice in oil for 30 seconds, in a separate pan and then add boiling water
• Transfer the anchovy stew into the rice, when ready 
• Add in the grated carrot, chopped boiled eggs, and grated cheese
• Put the preparation in an oven at 180ºC for 15 minutes until the cheese is melted and golden

Precautionary measures: what to look out for

Allergic reactions

Like each food ingredient, anchovies may cause intolerance and allergic reactions in some individuals. Be mindful if you eat anchovies for the first time or offer them to others. If you have any doubts, it’s better to ask advice from a doctor or nutritional specialist. People allergic to one type of fish often react to other types. Cooking fish does not reduce the likelihood of allergic reactions.²

Large portions and a monotonous diet

Avoid large portions and a monotonous diet based mostly on anchovies. Firstly, large portions and a monotonous diet may lead to a disbalance of nutrients and increase the risk of allergic reactions and other diseases. In addition, eating only one or a few kinds of fish can decrease the population of these fish due to overfishing and damage the environment.²

Medications and supplements

If you take any medications, carefully read the instructions for their use. Some medicines are incompatible with certain food products. If you take fish liver oil supplements, remember that they contain lots of vitamin A. Excess vitamin A could be harmful, especially in the long-term. Total intake of vitamin A should not exceed 1.5 mg per day from both food and supplements. Pregnant women should avoid taking supplements with vitamin A.²

FAQs

What fish is best for muscles?

Anchovies are oily fish containing omega-3 fatty acids, amino acids, vitamins, and minerals. Therefore, anchovies can help improve your overall health and support your muscles. Omega-3 fatty acids and amino acids are essential for muscle development and health; they improve protein synthesis and reduce protein breakdown in muscles.

Is it OK to eat anchovies every day?

Due to their relatively low-calorie content, anchovies are well-suited to most diets. Anchovies are rich in vitamins, minerals, fatty acids, and amino acids, so they can diversify and saturate your diet with healthy nutrients. However, you should also avoid large portions and a monotonous diet based mostly on anchovies or other fish.

At what meals are anchovies healthier?

Anchovies can be a component of salads and main dishes. Anchovies can be easily combined with vegetables, fruits, grains, and olive oil, which enhances their health benefits. Make sure that the anchovies have been stored and prepared appropriately.

Summary

A diet that includes anchovies can improve and support the health of your muscles due to their rich nutritional profile with polyunsaturated fatty acids, amino acids, vitamins and minerals, and low-calorie content. You can easily incorporate anchovies into your healthy daily dietary plan and prepare lots of meals with them. Anchovies can help you stay healthy and strong.