Hemp Hearts Overview
Hemp hearts (shelled hemp seeds) deliver complete plant protein with optimal omega-3 to omega-6 ratio, exceptional GLA content for hormonal balance, and highly digestible protein that supports muscle building and recovery.
Why Hemp Hearts Helps With Muscle Building
Building muscle requires more than just lifting weights—nutrition plays an equally crucial role. The right foods provide the protein for muscle synthesis, carbohydrates for energy, and micronutrients for recovery and hormone optimization.
Hemp Hearts Nutrition Facts
Per 30g (3 tablespoons (30g) shelled hemp seeds)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 166 | — |
| Protein | 9.5g | 19% |
| Total Carbohydrates | 2.6g | 1% |
| Dietary Fiber | 1.2g | 4% |
| Sugar | g | — |
| Total Fat | 14.5g | 19% |
| iron | 2.4mg | 13% |
| magnesium | 210mg | 50% |
| zinc | 3mg | 27% |
| phosphorus | 405mg | 32% |
Key Nutrients in Hemp Hearts for Muscle Building
Protein
9.5gSupports muscle building by providing essential protein
Zinc
3mgSupports muscle building by providing essential zinc
Best Ways to Eat Hemp Hearts for Muscle Building
- Sprinkle raw hemp hearts on salads, yogurt, or oatmeal for nutty crunch
- Blend into smoothies for protein boost without affecting texture
- Use as breading for fish or chicken instead of breadcrumbs
- Make hemp milk by blending with water—no straining needed due to soft texture
Pro Tip:
For optimal muscle growth, aim for a moderate calorie surplus of 300-500 calories above maintenance. This supports muscle synthesis while minimizing excess fat gain.
Hemp Hearts Health Benefits
- Complete protein with all 9 essential amino acids and 9.5g protein per 30g serving
- Ideal 3:1 omega-6 to omega-3 ratio supports cardiovascular and brain health
- Rich in GLA (gamma-linolenic acid) which reduces inflammation and supports hormones
- High in magnesium (210mg per 100g) for energy production and muscle function
Important Considerations
- High in calories (166 per 30g) and fats—watch portions for weight management
- May cause digestive upset if consumed in large amounts due to high fiber content
- Rarely, may cause allergic reactions in those sensitive to hemp or cannabis family
- Contains trace amounts of THC (below legal limits) but enough to potentially affect drug tests
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