Pumpkin Seeds (Pepitas) Overview
Pumpkin seeds are nutritional powerhouses rich in magnesium, zinc, iron, and healthy fats, supporting prostate health, sleep quality, and immune function.
Why Pumpkin Seeds (Pepitas) Helps With Strength Training Support
Strength training requires strategic nutrition to support neuromuscular adaptations, recovery, and progressive overload. Adequate protein, strategic carb timing, and micronutrient sufficiency are key to maximizing strength gains.
Pumpkin Seeds (Pepitas) Nutrition Facts
Per 28g (28g (about 1 oz or 85 seeds))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 151 | — |
| Protein | 8.5g | 17% |
| Total Carbohydrates | 3g | 1% |
| Dietary Fiber | 1.7g | 6% |
| Sugar | g | — |
| Total Fat | 13g | 17% |
| iron | 2.5mg | 14% |
| magnesium | 156mg | 39% |
| zinc | 2.2mg | 20% |
| copper | 0.4mg | 40% |
| phosphorus | 329mg | 33% |
GI: 10 ()
Key Nutrients in Pumpkin Seeds (Pepitas) for Strength Training Support
Protein
8.5gSupports strength training support by providing essential protein
Iron
2.5mgSupports strength training support by providing essential iron
Zinc
2.2mgSupports strength training support by providing essential zinc
Magnesium
156mgSupports strength training support by providing essential magnesium
Best Ways to Eat Pumpkin Seeds (Pepitas) for Strength Training Support
- Roasted with sea salt as a snack
- Sprinkled on salads or soups
- Ground into seed butter
- Added to trail mix or granola
Pro Tip:
Focus on progressively increasing training volume and intensity while staying in a slight calorie surplus. Strength gains are 70% training stimulus and 30% nutrition - you can't out-eat poor programming, but inadequate nutrition will limit even perfect training.
Pumpkin Seeds (Pepitas) Health Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
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