Hemp Seeds (Hearts) Overview
Hemp seeds (hearts) are complete protein sources with an ideal omega-3 to omega-6 ratio. They provide all nine essential amino acids, making them exceptional for plant-based diets. Hemp seeds are rich in minerals, vitamin E, and gamma-linolenic acid (GLA) which supports hormone balance and reduces inflammation.
Why Hemp Seeds (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 Seeds (Hearts) Nutrition Facts
Per 30g (3 tablespoons)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 166 | — |
| Protein | 9.5g | 19% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 14.6g | 19% |
| iron | 2.4mg | 20% |
| magnesium | 210mg | 50% |
| zinc | 3mg | 15% |
| vitaminE | 2.3mg | 15% |
Key Nutrients in Hemp Seeds (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 Seeds (Hearts) for Muscle Building
- Sprinkle on smoothie bowls or yogurt
- Add to smoothies for protein boost
- Mix into oatmeal or overnight oats
- Use in place of breadcrumbs for coating
- Blend into pesto or sauces
- Add to baked goods for nutrition
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 Seeds (Hearts) Health Benefits
- Complete protein with all 9 essential amino acids (10g per 3 tbsp)
- Ideal omega-3 to omega-6 ratio (1:3)
- Provides GLA (gamma-linolenic acid) for hormone balance
- Rich in magnesium (50% DV) for muscle and nerve function
- Excellent iron source (20% DV) in plant form
- High in vitamin E (15% DV) for antioxidant protection
- Provides zinc (15% DV) for immune function
- Easily digestible plant protein
Important Considerations
- High in calories (166 per 3 tbsp) - watch portions
- May cause digestive upset in some people
- Store properly to prevent rancidity
- Rare allergic reactions possible
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