Tiny But Mighty: 5 High-Protein Seeds for Muscle Gain & How To Add Them To Your Diet

Contrary to what many people believe, protein is essential for everyone — even those who don’t exercise! Our bodies need protein to stay healthy and active, and without it, you may suffer a number of health issues, such as:

• Muscle loss
• Weakened immune system
• Fatigue
• Poor hair, skin and nail health
• Delayed healing
• Mental fog
• Hormonal imbalance
• Impaired growth and development

You may be surprised to find a few of these problems or symptoms as being related to low protein intake. But, as we already established, having a high-protein diet and maintaining sufficient muscle mass is essential for everybody, and with proper protein intake, you can ensure a healthy and fit body (even if you don’t exercise, which you should!). For that, you must ensure that you have an ideal muscle mass percentage according to your gender, weight and height. If you don’t, then you may seriously need to up your protein game!

For this blog, we’ve chosen to go in-depth into a nutrient-packed food that is high in protein and other essential nutrients: seeds! Don’t let these itty-bitty things fool you with their size because they have the potential to play a great role in any diet!

So, without any further ado, let’s jump into the world of seeds and look at a selection of high-protein seeds for muscle gain, as well as how you can incorporate them into your regular diet.

Table of Contents

1. Which Seeds Are The Best For Muscle Gains: 5 Seeds With The Highest Protein
2. How To Eat High-Protein Seeds For Muscle Gain? Ways To Incorporate Seeds Into Your Regular Diet
3. The Final Say
4. FAQs
5. References

Which Seeds Are The Best For Muscle Gain? 5 Seeds With The Highest Protein

Protein is invaluable in any diet, and you might see some specific diets, like keto or paleo, cut out whole food groups, but protein always makes a major part of all these diets.

Seeds happen to be a good source of protein. However, you will still need other protein sources to meet your daily protein needs. Apart from protein, seeds are also rich in healthy fats, fibre and antioxidants. Let us look at the top 5 high-protein seeds for muscle gain and see what they have to offer!

1. Hemp Seeds 

Protein: About 9g per 28g

Did you know that most plant-based protein sources are not complete proteins? This means they don’t contain all 9 essential amino acids. However, hemp seeds are one of the exceptions, giving you all 9 amino acids! Here’s what hemp seeds have to offer apart from protein:

• They are rich in omega-3 and omega-6 fatty acids, which makes them excellent for your heart health and reduce inflammation.
• They provide a good amount of essential micronutrients like magnesium, iron and zinc.
• They contain fibre (around 1g per tablespoon), which is good for digestion.

Also Read: 7 Best Nutrient-Rich Dry Fruits For Weight Gain & How To Add Them To Your Diet

2. Pumpkin Seeds 

Protein: About 8.5g per 28g

Most of us spend so much time making kaddu ki sabzi, but how many times do we actually bother with the pumpkin seeds? Next time you have a pumpkin in your house, instead of throwing out the seeds, save them, dry them and roast them for a nutritious snack! Other than being high in protein, here’s what pumpkin seeds offer:

• They’re a rich source of magnesium, which plays an important role in muscle contraction and relaxation.
• They have a high iron content, which helps with oxygen transport.
• Pumpkin seeds have zinc, which supports the immune system and protein synthesis.
• They’re also rich in healthy fats and antioxidants.

3. Sunflower Seeds

Protein: About 5.5g per 28g

While Indians use plenty of sunflower oil, you will rarely find sunflower seeds in Indian cuisine. Due to this, these seeds are not very popular in India. But with the growing fitness trends, that’s changing, and more and more people are adding sunflower seeds to their diets due to their protein content and other benefits. Here’s what you will get from eating sunflower seeds:

• They are rich in vitamin E, which helps reduce inflammation and promote skin health.
• These seeds provide a decent amount of magnesium, which helps with muscle relaxation and energy production.
• They also contain selenium, which helps with detoxification and also supports thyroid function.
• Like other seeds, sunflower seeds are also high in healthy fats and promote heart health.

Also Read: How To Build Strong Immunity? Top 10 Strategies And Foods to Strengthen Your Immune System

4. Flax Seeds 

Protein: About 5g per 28g

Unlike sunflower seeds, flax seeds are very common in India and are known as alsi. Apart from being rich in protein, here’s how flax seeds can be a great addition to your diet:

• They are an excellent source of omega-3 fatty acids, which support heart health and reduce inflammation.
• They’re rich in fibre and promote digestive health.
• Flax seeds have an antioxidant called lignans, which may help reduce the risk of certain cancers.
• Lastly, they also contain some magnesium and potassium, essential for muscle function.

Also Read: 25 Heart-Healthy Foods to Nourish Your Health And Satisfy Your Taste Buds

5. Chia Seeds

Protein: About 4-5g per 28g

Chia seeds have quickly become trendy and popular for their protein content and other nutrients, and many people are making chia seed pudding or chia seed water. Here’s what they have to offer:

• They’re packed with fibre, which aids digestion and keeps you fuller for longer.
• They’re a great source of antioxidants (including polyphenols), which protect your cells from oxidative stress.
• Chia seeds are rich in omega-3 fatty acids, crucial for reducing inflammation and supporting heart health.
• They’re rich in calcium and magnesium, both of which are important for bone and muscle health.

Here’s a list of all these seeds with their protein and calorie content:

How To Eat High-Protein Seeds For Muscle Gain? Ways To Incorporate Seeds Into Your Regular Diet

If you’re not used to eating seeds on a daily basis, then you might not know how to start incorporating them into your diet. So, here’s a little guide for you:

The Final Say

So, now you know how important protein is and how high-protein seeds like hemp, pumpkin, sunflower, flax, and chia can significantly enhance your muscle gain and overall health. These tiny, nutrient-dense powerhouses provide essential proteins, healthy fats, fibre, and antioxidants. Add them to your daily meals for a simple, sustainable way to boost your nutrition and support a healthy, active lifestyle!

FAQs

1. Which seeds are good for muscle building?

Hemp, pumpkin, sunflower, flax, and chia seeds are excellent for muscle building due to their high protein and nutrient content.

2. How to eat high-protein seeds for muscle gain?

You can eat high-protein seeds for muscle gain by adding them to smoothies, salads, and oatmeal or baking them into energy bars and snacks.

References

• https://www.eatingwell.com/nuts-and-seeds-ranked-by-protein-8423784
• https://kaynutrition.com/high-protein-seeds/

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