Hemp seeds offer athletes a natural edge. Packed with protein and omega-3 fatty acids, they promote muscle recovery and reduce inflammation. Their amino acids aid endurance and repair, while their nutrient-rich profile supports overall performance. Hemp seeds are a powerhouse for athletes seeking a natural performance boost.
Hemp seeds are the edible, small, nut-like seeds of the hemp plant, scientifically known as Cannabis sativa. Hemp has been cultivated for thousands of years in various regions around the world. Its origins can be traced back to Central Asia. Hemp seeds do not contain the psychoactive compound THC found in marijuana, making them safe for consumption.
A recent research study delved into the impact of hemp seed consumption and exercise on the well-being of previously sedentary young men. In this investigation, participants were divided into four distinct groups: one group was given hemp seeds, another combined hemp seed intake with aerobic exercise, the third solely engaged in exercise, while the last group received a placebo. Over the study period, the researchers assessed various factors, including body weight, body fat levels, blood parameters, and markers of brain health. The results unveiled that the group that engaged in exercise alongside hemp seed consumption exhibited the most favorable outcomes in terms of weight, body fat reduction, and certain health indicators.
Muscle Recovery & Anti-inflammatory
Hemp seeds promote muscle recovery due to their rich protein content and a good balance of essential amino acids. Protein is essential for muscle repair and growth, and hemp seeds provide a high-quality plant-based protein source. Additionally, hemp seeds contain amino acids like leucine, which plays a crucial role in muscle protein synthesis, and arginine, which can enhance blood flow and nutrient delivery to muscles. These factors, combined with the anti-inflammatory properties of omega-3 fatty acids in hemp seeds, can help reduce muscle soreness and expedite recovery after physical exercise.
Inflammation is a natural response to various stimuli, including exercise and physical exertion. While acute inflammation is a necessary part of the body’s healing process, chronic inflammation can lead to issues such as muscle soreness and delayed recovery for athletes. Omega-3 fatty acids, like those found in hemp seeds, can help balance and modulate the body’s inflammatory response, potentially reducing the intensity and duration of inflammation caused by exercise.
It’s worth noting that hemp seeds contain a balanced ratio of omega-3 to omega-6 fatty acids, which is important for maintaining overall health and preventing excessive inflammation, as an imbalance in these fatty acids can contribute to chronic inflammation.
Protein in Hemp Seeds
Hemp seeds are packed with protein, around 25%–30%. The main proteins in hemp seeds are albumin (25%–37%) and edestin (67%–75%). They help regulate organ function and metabolism, and contain bioactive peptides with antioxidant and heart-healthy properties. Hemp seeds also provide all nine essential amino acids your body needs. They are notably rich in arginine, which plays important roles in detoxification, fetal growth, and reducing insulin resistance.
Amino acids are the building blocks of protein, and they are crucial for muscle repair and growth. When you exercise, especially with resistance training, your muscles undergo tiny tears that need to be repaired and rebuilt. Protein from sources like hemp seeds provides the necessary amino acids for this repair and muscle growth.
Hemps seeds are particularly high in amino acids like leucine, which plays a key role in stimulating muscle protein synthesis. Leucine is a potent trigger for muscle growth, and the presence of it in hemp seeds is beneficial for athletes and those looking to build muscle.
Hemp seeds are also notably rich in the amino acid arginine. Arginine is important for promoting blood flow and nutrient delivery to muscles. This enhanced blood flow can support the transportation of essential nutrients to muscle cells, aiding in their recovery and growth.
How to Boost Your Diet with Hemp Seeds
Hemp seeds can be a versatile and nutritious addition to your meals. They have a mild, nutty flavor that complements various dishes without overpowering them. Here are some ways you can use them in your food:
- Sprinkle on Salads: They will add a nutty crunch and a nutritional boost to your greens.
- Blend into Smoothies: Add a tablespoon or two of hemp seeds to your smoothies. They will provide extra protein and healthy fats without significantly altering the flavor.
- Oatmeal Topping: Hemp seeds can enhance the texture and nutritional value of your breakfast.
- Baking: Incorporate hemp seeds into your baked goods, such as muffins, bread, or granola bars.
- Homemade Energy Bars: Make your own energy bars by mixing hemp seeds with other ingredients like dried fruits, nuts, and oats.
- Pesto: Consider adding hemp seeds to your homemade pesto sauce for a nutty twist.
- Dips and Dressings: Blend hemp seeds into salad dressings to thicken and enrich their texture. They can add a creamy element to your sauces.
- Stir-Fries: Sprinkle hemp seeds on stir-fried vegetables.
https://pubmed.ncbi.nlm.nih.gov/36114824/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9875026/