Get Leaner Even Faster: Choose Fish Over Sirloin

Fish Oil

Looking to get leaner? Take a look at Steak vs. Fish

Steak and fish are a huge part of many bodybuilding diets, as they are great sources of protein, but most people that I know when they are getting ready for a bodybuilding competition start incorporating more fish into their diet, especially as they get closer to the contest date. When it comes to the argument of steak vs. fish for fat loss, it is no coincidence that research can validate these claims that consuming fish products can enhance fat loss over lean meat products like steak. This is largely helped by Omega-3s, which are found in deep-sea fish such as salmon, mackerel, swordfish, and shark as well as certain oils (canola) and nuts (walnuts). There are three types of omega-3 fatty acids:

  • Alpha-linoleic acid (ALA)
  • Eicosapentaenoic acid (EPA)
  • Docosahexaenoic acid (DHA)

Let’s take a look at the specifics of steak vs. fish when it comes to bodybuilding diets, and see which one offers more benefits for fat loss and muscle retention.

Benefits of Fish for Bodybuilding Diets


Now as stated above, fish is a great source of omega-3 fatty acids. Research into the weight-loss benefit of these healthy fats is still ongoing, the current theory being that these fats:

  • Improve glucose sensitivity
  • Reduce insulin resistance
  • Reduce markers of inflammation
  • Speed fat oxidation by stimulating a specific receptor in the liver that affects fat

How Fish Can Improve Fat Loss

In a cross-European study it was recently shown that consumption of cod increases weight loss in men and also has other positive health effects. The aim of this study was to investigate whether cod consumption increases weight loss and improves cardiovascular risk factors in a dose dependent manner during an 8-week energy restriction diet in young overweight and obese healthy adults. Let’s take a look at the breakdown on the next page.

In this dietary intervention 126 subjects comprised the group given energy-restricted diets (-30%); they were prescribed an identical macronutrient composition but different amounts of cod: the control group were given no seafood and lean meat; group 1 were given 150 g cod 3 times a week; and group 2 were given 150 g cod 5 times a week. Anthropometric measurements and cardiovascular risk factors were assessed at baseline and endpoint. Body weight decreased after 8-weeks, also waist circumference, BMI, systolic and diastolic blood pressure, triglycerides, and insulin. The prevalence of the metabolic syndrome dropped from 29 to 21%. According to linear models weight loss was 1.7 kg greater among subjects consuming 150 g 5x/week compared to the control group. The trend analysis supported a dose-response relationship between cod consumption and weight loss, but changes of other measured cardiovascular risk factors were similar between the groups. A dose-response relationship between cod consumption and weight loss during an 8-week energy restriction diet is found and 5 x 150 g cod/week results in 1.7 kg greater weight loss in young overweight or obese adults than an iso-caloric diet without seafood.

Benefits of Steak in Bodybuilding Diets

steak vs fish

Many bodybuilding diets will contain a high amount of steak, or beef. With meat from a cow being one of the strongest sources of iron, it is a no brainer that this is a great addition to any athlete’s diet. Utilizing beef as a major protein source for building muscle is a great, and smart way to improve nutrient intake, meet protein needs, and promote variety in the diet, as there are a lot of recipes that you can include beef with.

How Steak Affects Fat Loss

When it comes to the assistance steak provides with fat loss, there are a few things to address. For one, steak is a truly great source of protein and fats. Not to mention, steak is a great source of vitamins and minerals such as selenium, iron, zinc, niacin, vitamin B6, and vitamin B12, which the body needs to function properly. Steak helps you lose weight because it has no carbohydrates, but enough protein and fat to keep you full and building muscle mass.

Steak also helps you maintain your satiety level, and improves your body’s selenium and iron levels. Low iron can leave you drowsy, as well as short of breath. Steak is also a food that you can enjoy by incorporating it in a healthy way, such as in salads, in a stir fry, and grilled with a side of sweet potatoes.

Steak vs. Fish

Now when it comes to the debate of steak vs. fish, you do need the nutrients that are included in both, such as the iron from steak and the omega-3s from fish. However, some people are not fond of one or both of these foods, so how can you get the benefits of them without consuming them? Well, the simple answer is supplementation. Let’s take a look at the best omega-3s, and the best beef based protein that you can consume.

Beef Protein

30% OFF

Carnivor is a 100% beef protein isolate that is fast digesting and great tasting for an effective non-dairy protein supplement.

MuscleMeds Carnivore Beef Protein Isolate is a revolutionary protein supplement that is well-researched and clinically tested to improve muscle gains and aid in your overall protein goals. Using 23g of hydrolyzed beef protein, this is 350% more concentrated in amino acids than steak and is fast digesting to make it easier on your stomach. Being non-dairy gives athletes the opportunity to get a dairy-free product that will still produce gains, potentially at an even better rate. With a touch of zero-carb stevia extract for sweetness, this protein supplement not only provides the necessary amino acids but also enhances the taste with a hint of sweetness from the natural stevia extract.

MuscleMeds Carnivor Beef Protein Isolate

Check out the full review for MuscleMeds Carnivor here.


Performance Lab Omega-3 is a great supplement to optimize cell performance and overall vitality. Made from 100% plant-based fatty acids, this is sourced from natural algae and is a safe and effective option.

Performance Lab Omega-3 is an amazing supplement to optimize cell performance to promote whole-body health and vitality. This ultra clean omega-3 can enhance brain and eye performance, promote cardiovascular health, support muscles, and soothe joints through its ultramodern design made from 100% plant-based fatty acids. With all of those benefits, how could it not be our number one pick?

Sourced from natural algae, this safe and effective omega-3 has no fishy taste or smell and offers a nice alternative to your traditional fish or krill oil products.

Check out the full review for Performance Lab Omega-3.

Wrap Up

Overall, when it comes to steak vs. fish it may be true that fish is better for fat loss than steak. However, there are nutrients in both of these that you need in order to make any progress, and stay healthy. For those who do not like eating those foods, check out MuscleMeds Carnivor and Performance Lab Omega-3 to get the benefits.

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Ramel A, Jonsdottir MT, Thorsdottir I. Consumption of cod and weight loss in young overweight and obese adults on an energy reduced diet for 8-weeks. Nutr Metab Cardiovasc Dis. 2009 Dec;19(10):690-6.

Dylan Wolf
I work mainly in content writing, focusing my free time on bodybuilding and strength sports. I was introduced to fitness in high school and after watching Generation Iron movies. I love to train. I have competed multiple times, even winning a junior title in classic physique. I have a bachelor's in criminal justice and business obtained through Alvernia University. When I am not focused on work or training, I enjoy watching films or reading about anything and everything.