The benefits of herring for strength training
The benefits of herring become especially clear when you look at your plate from an athlete’s perspective: plenty of protein, fat and naturally occurring nutrients that support physical effort. It’s no fancy superfood, just a familiar fish that fits surprisingly well into a strength training diet.
Flex once highlighted herring as a food that could work almost like a supplement. The idea is simple: when a food provides your body with protein, fatty acids, L-leucine and creatine all at once, you don’t need to get each one from a separate tub.
Why the benefits of herring matter in the gym
Herring is a familiar staple on Nordic tables, but in the diets of people who train, it often takes a back seat to chicken breast, eggs and quark. That’s a shame. Herring packs a lot into a small serving: plenty of energy and nutrients without having to eat an enormous plateful.
If your goal is to build muscle, lifting weights alone isn’t enough. Your body needs building blocks. Protein helps your muscles recover after a workout, L-leucine is one of the amino acids associated with triggering muscle protein synthesis, and fats help make a meal nourishing and keep you full for longer.
Herring also has one very practical advantage: it’s ready to eat. Pickled or smoked herring needs no cooking. Add some potatoes, rye bread or a fresh salad, and you have a decent meal in very little time. That’s what makes it convenient if you train after work and don’t want to spend ages in the kitchen.
How herring works before a workout
The original recommendation was specific: eat 6 ounces (about 175g) of herring an hour or two before your workout. This amount provides more than 40g of high-quality protein, 12 g of healthy fats, more than 3g of L-leucine to stimulate muscle growth and about 2 g of creatine.
So what actually happens? Protein and L-leucine signal to your body that the building blocks for recovery are available. Fat slows digestion of the meal, which may help keep your energy levels steadier. Creatine is familiar to people who train because it is involved in short, intense efforts, such as a heavy set or an explosive row.
Herring won’t automatically make you stronger. The barbell won’t lift itself. But if your overall diet is in good shape, a meal like this can be a sensible part of your day. Especially if you tend to get hungry before a workout but a large hot meal leaves you feeling sluggish.
The original advice also suggested adding a small amount of supplemental creatine, around 2g, to give your muscles a real boost before your workout. If you already take creatine separately, consider your intake across the whole day, rather than just at a single meal. The simple truth is that a supplement won’t rescue a poor diet, but it can be a useful aid alongside a good one.
The benefits of herring: what to watch for
The main concern with herring is usually salt. Pickled and smoked fish can be quite salty. If you eat it often, take a look at the rest of your day: do you add extra salt to every meal, eat a lot of prepared foods and drink enough water? This doesn’t mean herring is bad. It means portion size and frequency matter.
Another consideration is how you feel before your workout. Some people tolerate fattier fish very well. Others find it sits heavily in their stomach, especially if the workout is intense or starts soon after eating. There’s no need to be a hero here. Try it on an easier training day and see how your body responds.
Herring goes well with simple foods. Boiled potatoes, dark rye bread, beets, pickled cucumbers, onions, a homemade salad. The less your plate resembles a feast smothered in sauces, the easier it is to tell how the fish agrees with you. When you train, the best food is often something you can eat regularly and feel good on afterward.
If you’re not from Scandinavia, herring might seem more like old-school fare than a choice for building muscle. But that’s exactly where its strength lies. It doesn’t need a trendy label. It’s nourishing, readily available and fits well into a diet focused on strength, recovery and real food.
Frequently asked questions about the benefits of herring
Is herring suitable before every workout?
Yes, if your stomach tolerates it well. Fattier, saltier fish can cause stomach discomfort for some people before a tough workout, so try it on a day when your training load isn’t at its highest.
Can herring replace creatine?
Herring contains creatine, but it’s best viewed primarily as a food rather than a direct substitute for a supplement. If you take creatine separately, consider your diet across the whole day and your training goal.
Which type of herring is best if you train?
Choose a variety you enjoy with a simple ingredient list. If the product is very salty or swimming in a rich sauce, eat it in moderation and balance the rest of your plate with fresh, simple foods.
Author: joker
Source: WHO – physical activity.
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