Hello to fitness enthusiasts! High on proteins? Looking for a shift from your pre-workout protein shakes and drinks to natural substitutions but not miss out on nutrition to gain energy for continuing your power packed workout sessions? Read this article to add some nutritional value to your diet.
Seeds are the most underrated foods when it comes to adding nutritional value to your diet. Tiny little seeds are powerhouses of nutrition and are packed with fats, proteins and enormous essential micronutrients. While the fame goes to nuts, the bigger counterparts, the teeny weeny nutrition giving seeds are overlooked. Let’s explore what these seeds have stored in for you.
OnlyMyHealth team got in touch with Marisha Baurai, Food Innovation Technologist, of healthy snacking brand, Farmley, who enlightened us with the nutritional value of these energy giving seeds.
Here Are 5 Energising Seeds That Will Boost Your Workout
Chia Seeds
Famously known for weight loss, this superfood helps you boost your energy levels. Talking about these slippery little seeds, Baurai said, “High in fibre, chia seeds are great for boosting energy levels before workout. One tablespoon of chia seeds contains 5 grams of fibre. This fibre content promotes digestive health & contributes to a sustained release of energy which is a valuable asset for anyone looking to get through a rigorous workout. As these seeds interact with digestive liquids in the gut, they form a gel, potentially aiding in blood-sugar control & keeping those tempting junk-food cravings at bay.” She further said, “Beyond their fibre content, chia seeds have an impressive profile of heart-healthy omega-3 fatty acids & plant-based protein. Due to their hydrophilic nature & neutral flavour, chia seeds absorb water, making them an ideal choice for creating healthy fruit spreads & puddings.”
Flax Seeds
Talking about flax seeds, Baurai said, “Recognised as one of the best dietary sources of soluble fibre, flax seeds offer double benefit by aiding in the regulation of blood sugar & appetite. The Omega-3 fatty acids found abundantly in flax seeds play a crucial role in maintaining normal blood cholesterol levels & supporting cardiovascular health, an important base for people who are into consistent physical activity.” Elaborating on how to add these seeds in your diet, she said, “You can incorporate ground flax into your daily meals by adding it into warm cereals, blending it into post-training shakes, or experimenting with substituting a portion of flour with ground flax in pancake or waffle recipes. You can even have salad dressings with a hint of nutty flavour by whisking in flax, turning this seed into a culinary secret for both taste & health.”
Also read: Dealing With Weak Bones? Here's How Flaxseed Powder Can Help You
Hemp Seeds
Hemp seeds, particularly the shelled hemp hearts, provide 35 grams of protein per 100g serving, which is a dynamic addition to support your recovery and muscle development goals. Beyond its protein content, hemp seeds are vital minerals, packed with energy-boosting iron, bone-building calcium and magnesium. Baurai said, “In a world where excessive omega-6 intake can lead to inflammation and compromise exercise recovery, hemp seeds offer a wholesome alternative and contribute to your overall health and well-being.”
Sunflower Seeds
Packed with iron, sunflower seeds play a vital role in oxygen transport throughout the body, a key factor in optimising energy levels. Shedding light to the nutritional value of sunflower seeds, Baurai said, “Rich in body-friendly unsaturated fats, sunflower seeds also deliver a variety of essential minerals, including magnesium, copper, & manganese, supporting overall well-being. Some research also suggests that the unique benefit of naturally occurring vitamin E from foods like sunflower seeds is reducing the risk of cancer.” Whether sprinkled on cereals, tossed into tuna salads, stirred into pasta, blended into yoghurt or smoothies, or incorporated into dips & spreads like pesto, sunflower seeds offer a delicious & nutritious enhancement to a wide range of culinary creations.
Pumpkin Seeds
According to Baurai, Pumpkin seeds are a good source of magnesium, helping in maintaining high energy levels. And no, the nutritional value does not just end here. They are rich in iron, magnesium, & zinc known for their testosterone-boosting benefits, & vitamin K. When it comes to incorporating these power-packed seeds into your diet, you can elevate your culinary creations by using pumpkin seeds in homemade energy bars, granola, or ground as a flavourful coating for meats like chicken & tilapia.
Also read: From Flax Seeds To Chia Seeds, Plant Based Foods Rich In Omega-3 Fatty Acids
Bottomline
Baurai concluded by saying, “In your fitness journey, it is tempting to succumb to pre-workout supplements and energy drinks promising instant results. However, it is time to redefine your approach to fitness nutrition and discover how these small seeds yield a monumental difference in your workout performance. Let the simplicity of whole, nutrient-rich foods be your pre-workout companion, guiding you towards a healthier, more vibrant fitness journey.”