When most people think of growing muscle, they do not think of pumpkin seeds. Typically, the emphasis is on protein drinks, poultry, or eggs. But here’s the thing: if you want to increase your intake of plant-based foods, pumpkin seeds are a hidden gem for anyone trying to get stronger. With their astonishing protein content and other nutrients, these little seeds can aid in the growth of your muscles. Continue reading to find out why pumpkin seeds should be included in your muscle-building regimen.
Pumpkin Seeds' Advantages and Drawbacks for Building Muscle
Varnit Yadav, a nutritionist and fitness instructor, says the pumpkin seeds do provide some protein. A 32-gram portion contains about 9.7 grams and 180 calories. Although they do include important amino acids, their overall content is below what is recommended for significant muscular growth.
To get the same amount of protein as a scoop of whey protein (about 30 grams), you would need to eat a lot of pumpkin seeds if you were only eating them for protein. That is a substantial amount of pumpkin seeds—80 to 90 grams all at once. Consuming this amount of food also means consuming more calories and fiber, which some people may find difficult to digest and may result in gastrointestinal problems.
Therefore, pumpkin seeds by themselves will not be sufficient if your primary objective is to gain muscle. Although they are an excellent plant-based way to get additional protein in your diet and a nutritious snack, they can not take the place of more concentrated protein sources like whey or other protein powders. It is preferable to utilize pumpkin seeds as an addition to your primary protein sources rather than as the primary source for growing muscle.
Power of Plant-Based Proteins
A common concern is that plant proteins are not as effective at creating muscle as animal proteins. However, pumpkin seeds provide all of the necessary amino acids your muscles require since they have a full amino acid profile. For plant-based foods, this is uncommon. They are simple to take as a snack or to incorporate into smoothies and salads.
Your body uses amino acids as building blocks to create new muscle. Your muscles cannot develop as well if you do not get enough of them. People who do not consume meat can more easily obtain these vital nutrients by eating pumpkin seeds.
Other Nutrients That Are Good for Muscles
Protein is not the only benefit of pumpkin seeds. They also provide you with:
- Magnesium: Promotes energy generation and helps your muscles relax after activity.
- Zinc: Essential for immune system function and muscle regeneration.
- Iron: Provides your blood with oxygen, which is necessary for your muscles to function during exercise.
- Good fats: Promote the synthesis of hormones, particularly those that aid in muscle growth.
Pumpkin seeds include minerals and healthy fats that aid in muscle growth and recovery. Additionally, they aid in lowering inflammation, which frequently occurs following intense exercise.
Methods for Including Pumpkin Seeds in Your Diet
Pumpkin seeds are simple to incorporate into your meals. Here are a few basic concepts:
- Sprinkle them over yoghurt or salads.
- Add them to smoothies.
- Add them to cereal or oatmeal.
- Add them to soups as a crunchy garnish.
- Eat them as a snack, plain.
Make an effort to consume a handful of pumpkin seeds each day. They require no particular storage and are lightweight. According to a study in the journal Nutrients, pumpkin seeds are an excellent source of micronutrients and plant-based protein. The study found that pumpkin seeds, particularly for those on vegetarian or vegan diets, can enhance protein consumption and promote muscular health.
Conclusion
There is more to pumpkin seeds than just a delicious snack. Rich in protein, minerals, and good fats, they aid in the growth and repair of your muscles. For anyone looking to gain muscle, including pumpkin seeds in their diet is a wise choice, regardless of whether they consume meat or not. Try them out and see for yourself the difference.