Can Pumpkin Seeds Help Build Muscle? Expert Insights on Plant-Based Protein Power

Benefits and Limits of Pumpkin Seeds for Muscle Building

According to Nutrition and fitness coach Varnit Yadav, the pumpkin seeds do offer some protein. About 9.7 grams in a 32-gram serving, with roughly 180 calories. They also contain essential amino acids, but the total amount is less than what’s ideal for serious muscle growth.

If you eat pumpkin seeds just for protein, you’d need to eat a lot to get the same amount as a scoop of whey protein (about 30 grams of protein). That would mean eating 80 to 90 grams of pumpkin seeds at once, which is a lot. Eating this much also means you’re taking in extra fiber and calories, which can be tough for some people to digest and may cause stomach issues.

So, if your main goal is muscle building, pumpkin seeds alone won’t be enough. They’re a healthy snack and a good plant-based option for adding some protein to your diet, but they can’t replace more concentrated protein sources like whey or other protein powders. For muscle building, it’s better to use pumpkin seeds as a supplement to your main protein sources, not as the main source itself.

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Plant-Based Protein Power

Many people worry that plant proteins aren’t as good as animal proteins for building muscle. But Pumpkin seeds have a complete amino acid profile, which means they provide all the essential amino acids your muscles need. This is rare for plant foods. You can easily add them to salads, smoothies, or eat them as a snack.

Amino acids are the pieces your body uses to build new muscle. If you don’t get enough of them, your muscles can’t grow as well. Pumpkin seeds make it easier for people who don’t eat meat to get these important nutrients.

Other Muscle-Friendly Nutrients

Pumpkin seeds are not just about protein. They also give you:

• Magnesium: Helps your muscles relax after exercise and supports energy production.
• Zinc: Important for muscle repair and a healthy immune system.
• Iron: Carries oxygen in your blood, which your muscles need during workouts.
• Healthy fats: Support hormone production, including hormones that help build muscle.

These minerals and healthy fats in pumpkin seeds help your muscles recover faster and grow stronger. They also help reduce inflammation, which is common after hard workouts.”

How to Add Pumpkin Seeds to Your Diet

It’s easy to add pumpkin seeds to your meals. Here are some simple ideas:

• Sprinkle them on top of salads or yoghurt
• Blend them into smoothies
• Mix them into oatmeal or cereal
• Use them as a crunchy topping for soups
• Eat them plain as a snack

Try to eat a handful of pumpkin seeds every day. They are easy to carry and don’t need any special storage. A study published in the journal Nutrients found that pumpkin seeds are a great source of plant-based protein and minerals. According to the study, pumpkin seeds can help improve protein intake and support muscle health, especially for people who follow vegetarian or vegan diets.

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Conclusion

Pumpkin seeds are more than just a tasty snack. They are packed with protein, minerals, and healthy fats that help your muscles grow and recover. Whether you eat meat or not, adding pumpkin seeds to your diet is a smart move for anyone who wants to build muscle. Give them a try and see the difference for yourself.