Forget Protein Shakes: JJ and Julien Kang Are Eating Canned Sardines for Gains

JJ posted a day-in-the-life fitness vlog on her YouTube channel JJ Salon de Fit on the 27th, and the headline takeaway was not a new workout split or a supplement stack. It was canned sardines.

"Sardines are one of the trending protein foods right now," she said in the video, titled A Day in the Life of a Fitness YouTuber in Her 40s Who Takes Care of Herself. She added that she eats them regularly. JJ is married to Julien Kang, the French-Korean model, actor, and former professional athlete who has built his own following around fitness content.

The recommendation is not as niche as it sounds. Canned sardines are genuinely high in protein, which supports muscle building, post-workout recovery, and satiety. For anyone tracking body composition, that last part matters: protein keeps you full longer, which makes managing caloric intake a lot easier.

Beyond the protein count, sardines carry a solid load of omega-3 fatty acids, including EPA and DHA. Those compounds are linked to lower blood triglycerides and reduced vascular inflammation, both meaningful for cardiovascular health. Canned sardines specifically have one advantage over fresh fish: the bones soften during processing, making them edible, which adds calcium and vitamin D to the nutritional profile. Both nutrients are important for bone density and osteoporosis prevention.

There is one catch worth flagging. Canned products can run high in sodium, and sardine tins are no exception. Checking the nutrition label and opting for low-sodium versions, or skipping the brine entirely, keeps the health math in your favor.

As fitness influencer recommendations go, this one is easy to fact-check and cheaper than most. A can of sardines costs less than a single scoop of most protein powders.