6 Best Seeds to Eat Before Workout

Introduction: 

You'll want something that gives you a boost without weighing you down, and that's exactly what seeds can deliver, when you're gearing up for a morning workout. 

As a natural alternative to synthetic energy boosters and heavy meals that can leave you sluggish, seeds have been quietly revolutionizing pre-workout nutrition. Coming in small packages but packing a massive nutritional punch, these seeds are rich in healthy fats, protein, fiber and minerals. 

Giving you a sustained energy supply without a sickening crash. Whether you're a marathon runner, a yoga enthusiast or someone who starts the day with a gym session, getting the right combination of energy-boosting seeds in your pre-workout routine will lift your performance and improve your endurance. 

Why Seeds Make Excellent Pre-Workout Fuel?

The reasons why seeds make an excellent pre-workout fuel include the following:

1. Macronutrient-content in seeds:

Well-known macronutrients contained in seeds, and basically make up a perfectly balanced fuel mix that gives you the energy you need for your workout, plus lasts throughout, unlike the rush from simple sugars that can cause energy crashes. Protein in seeds takes care of your muscles and fiber ensures that the nutrients are absorbed gradually, preventing any energy dips in the middle of your session. 

2. Magnesium, iron, and zinc

Seeds are also loaded with minerals like magnesium, iron and zinc which are critical for oxygen delivery, muscle contractions and recovery.

Magnesium plays a starring role in turning food into energy and keeping your nerves happy during exercise. Iron gets the oxygen to where it needs to go. Your muscles, and Zinc kicks in to fight off infections and builds muscle tissue. 

3. Portability and versatility:

Coming in tiny packets that can be taken anywhere, need no preparation, have a very long shelf life and can be blended with anything, water, yogurt, oatmeal etc. 

Also read: Hemp seeds vs Chia seeds - a nutritional comparison 

The Science Behind Pre-Workout Nutrition

The timing and composition of what you eat plays a significant role in which energy systems your body will use, and how well they function, when planning your pre-workout meal. Coming hustling over into the 30-90 minute window before exercise gives your body exactly what it needs, easily digestible energy, and plenty of time to process. 

Well-known simple carbs digest quickly but may cause a nasty energy crash, whereas too much fat or protein won't sit well in your stomach when you're really moving. Chia seeds, on the other hand, hit the sweet spot, light, but substantial, and providing a steady energy supply. 

Omega-3 fatty acids found in energy seeds are basically a superfood for exercise performance, improving cardiovascular health, reducing inflammation and even possibly increasing endurance by making more efficient use of oxygen. The antioxidants in seeds also kick in to protect against the free radicals that form when you push yourself to the limit. 

Also read: Healthy smoothie recipes with dry fruits and seeds 

Best Seeds to Eat Before Workout 

The best seeds to eat before workout include the following:

1. Pumpkin seeds: 

Pumpkin seeds stand out from the crowd as one of the most nutrient-dense foods you can eat before exercise. Emerald green and nutritious, they deliver a mind-boggling array of minerals that knock out exercise performance and energy production. 

Coming in at a quarter cup serving, pumpkin seeds almost give you half of your daily magnesium intake. 

Something that’s necessary for over 300 bodily functions, including those involved in energy and muscle activity, and also gives you a boost in endurance, fewer muscle cramps and faster recovery times. 

And magnesium is not all that pumpkin seeds have got, they are also packed with iron, zinc and phosphorus. Iron is what’s needed for haemoglobin production, so that your muscles get the oxygen they need for aerobic exercises, zinc is fantastic for protein synthesis and immune function, both things that are very important to people who train regularly and push their bodies to the limit. 

Well-known protein content of pumpkin seeds, around seven grams per quarter cup, gives you the building blocks to prevent muscle wasting during exercise and helps to stop your blood sugar levels going haywire.  

Concerning the endurance sports scene, chia seeds have made a name for themselves, and it's well-deserved. These tiny black and white seeds have the impressive ability to absorb twelve times their weight in water, transforming into a gel-like substance that provides hydration and a sustained energy boost to athletes. 

2. Chia seeds:

The hydrophilic properties of chia seeds are specifically valuable for athletes who engage in endurance activities, and are beneficial for runners, cyclists and anyone who exercises for longer than sixty minutes. 

Coming from a nutritional angle, chia seeds contain exceptional amounts of omega-3 fatty acids and outdo flax seeds, gram for gram. 

The omega-3 alpha-linolenic acid in chia seeds, specifically, go towards boosting cardiovascular health, squashing exercise-induced inflammation, and may help top up your endurance, knock down recovery times between workouts and give you a sense of what you're capable of. 

Chia seeds also contain complete protein, all nine of the necessary amino acids, and are therefore fantastic for veggie athletes who want high-quality protein. Coming in at about four grams of protein, eleven grams of fiber and oodles of calcium, manganese and phosphorus, these seeds are also super good for bone health and metabolism. 

Well-known as a general rule, chia seeds need to be taken between 45 and ninety minutes before exercise, so the gel can form and get partially broken down, and so won’t sit heavy on the stomach during your workout. 

Many athletes find that adding a pumpkin-chia blend to their pre-workout routine gives them the best of what both seeds have to offer, and brings in a lot of minerals to boot. 

3. Flax seeds:

Flax seeds, on the other hand, are basically an omega-3 powerhouse, and with their lignans, fiber and alpha-linolenic acid omega-3s all working together, give exercise performance and recovery a huge boost. 

The anti-inflammatory effects of flax seeds make them a godsend for athletes who push themselves hard, or train frequently, and chronic inflammation can ruin their recovery, take a toll on their performance, and send them crashing into the hospital.  Grinding them is basically necessary to unlock their full nutritional potential as whole seeds tend to pass through the body untouched, when consuming flax seeds. 

Coming in a ground form makes flax seeds much easier to add to pre-workout smoothies, oatmeal or energy balls, and their omega-3s are now bioavailable for our bodies to absorb. 

Beyond being a great source of omega-3s, flax seeds contain significant amounts of fiber and lignans which are also plant-based compounds with anti-inflammatory properties, and one tablespoon of ground flax seeds has around 37 calories, 3 grams of fat, mostly omega-3s, and 2 grams of fiber so they're a fantastic option for those watching their weight but still need a boost of energy for their workouts. 

4. Sunflower seeds:

Sunflower seeds, however, are renowned for their high vitamin E content, which acts as a powerful shield for our cells from oxidative damage. Sunflower seeds provide you with over 80% of the vitamin E you need daily, during intense workouts, your body produces free radicals that can damage your muscle tissue. 

But vitamin E knocks these out, gets you back moving again and cuts down the time it takes to recover. They’re also a good source of selenium, a mineral that works with vitamin E to knock out free radicals, and is basically essential for thyroid function, which in turn is crucial for metabolism and energy production. Sunflower seeds have plenty of healthy fats that are mostly polyunsaturated, which is excellent for heart health and will keep you going all day. 

Coming in at six grams of protein per quarter cup, Sunflower seeds will also help pump up your muscles and keep you feeling fuller for longer. They’re stuffed with B vitamins too, specifically thiamin, niacin and B6. All of which play a huge part in energy metabolism, and turn the food we eat into the energy that powers our bodies. 

5. Hemp seeds

Hemp seeds are unique among the seeds listed here, being essentially a complete protein source. 

They contain all nine essential amino acids in the right amounts, and make them an absolute must-have for athletes on plant-based diets.  

When considering plant-based protein sources, hemp stands out for its excellent digestibility and complete amino acid profile, which is similar to whey, a popular animal-based protein source, and it is also involved in building muscle mass, stopping muscle damage when we're physically active and speeding up the recovery process that follows a workout. 

Hemp seeds contain an almost perfect ratio of omega-6 to omega-3 fatty acids, roughly 3:1, that's very close to what we need for optimal health, and since omega-6 fats are notorious for causing inflammation, the ideal balance of these two in hemp seeds is a welcome feature. 

One of the lesser-known things about hemp seeds is the presence of gamma-linolenic acid, a rare and anti-inflammatory omega-6 fatty acid that, according to some studies, can kill off muscle soreness and joint pain in athletes, and it’s not found very often in other foods. 

Coming in a relatively large amount of magnesium, iron, zinc, and phosphorus, hemp seeds also boost energy levels, transport oxygen and give our muscles the support they need to function correctly. 

6. Sesame Seeds

Coming from the sesame plant, sesame seeds, which are often overlooked in pre-workout discussions, are a goldmine of calcium, a mineral that is essential for bone health, muscle contractions, nerve transmission and blood clotting, and during exercise it makes sure that our nerves and muscles know exactly what they’re doing, and that our bones don't break under the strain. 

Sesame seeds also have lignans. Sesamin and sesamolin to be specific, which are anti-inflammatory and help look after our cardiovascular systems by sorting out our lipid levels and reducing oxidative stress. 

Most of the fat in sesame seeds is made up of monounsaturated and polyunsaturated fats that give us sustained energy and don’t cause any stomach problems. 

Well-known as a mineral powerhouse, sesame seeds contain lots of copper, manganese and magnesium. Copper is needed for iron metabolism and energy production, manganese acts as a helper for our antioxidant enzymes, and magnesium takes charge of lots of metabolic processes.

Conclusion: 

If you're looking for a pre-workout boost, seeds are a nature's perfect solution. From the mineral-rich profile of pumpkin seeds to the endurance-enhancing properties of chia, seeds pack a powerful performance punch, all in a small and convenient package. 

The beauty of adding seeds to your pre-workout routine lies in their adaptability, and there are virtually no limitations to how you can incorporate them in; you can blend them into a nutritious smoothie, sprinkle them on your oatmeal or as a health snack that your stomach could get behind. 

Coming from whole, organic foods, seeds also mean no artificial additives or synthetic ingredients, putting your mind at rest for anyone who's particular about clean and unprocessed nutrition. 

Well-known that what works for one won't necessarily work for another, pre-workout nutrition is highly personal, and it’s through experimenting with different seed types, times and methods that you can figure out what works best for your body and your fitness level. 

Pay close attention to how you feel during your workouts, some athletes swear by pumpkin chia pre-workout combinations, others prefer single seeds. Since these aren’t going to turn your fitness routine around overnight, keep at it and stay consistent with the knowledge that improvements to energy, endurance and recovery are built over time.

FAQ: 

1. What are the best seeds to eat before a workout?

When gearing up for a workout, pumpkin seeds, chia seeds, hemp seeds, flax seeds, sunflower seeds, and sesame seeds are the seeds to eat. All delivering sustained energy, complete proteins, omega-3 fatty acids and minerals that send you into the gym ready to go.

2. How long before a workout should I eat seeds?

Coming dashing into a workout without digesting your snack can be a recipe for disaster, but consuming seeds 30 to 90 minutes in advance gives your body time to break them down.

3. Can I eat seeds right before exercising?

Eating seeds right before a workout isn't the best idea, though, because they contain fibre and fats that require time to digest and if you don't, you'll be feeling queasy and sluggish. 

4. How many seeds should I eat before a workout?

A tablespoon or two of seeds is all you need for a pre-workout snack, basically giving you a good boost of energy without overloading your system, and you can vary the amount depending on the seed you choose, the intensity of your workout and how much energy you need. 

5. Do chia seeds boost workout energy?

Chia seeds are known to be one of the best for a workout energy boost, thanks to their ability to soak up water and turn into a gel that slows down the conversion of carbs to sugar. 

6. What makes pumpkin chia preworkout combinations effective?

Pumpkin chia preworkout combinations are a winning combination of the pumpkin seeds’ mineral goodness and the chia seeds’ ability to hydrate and endure. 

7. Can seeds replace traditional pre-workout supplements?

Seeds can be an effective substitute for synthetic pre-workout boosters.

8. Which seeds have the most protein for workouts?

In terms of protein, hemp seeds are the clear winners, with a whopping 10 grams of complete protein per 3 tablespoons. 

9. Are energy seeds better than energy bars?

When it comes to beating out commercial energy bars, energy seeds come up on top. Coming from nature, they’re minimally processed, don’t contain any sugar or preservatives, and deliver much more concentrated nutrients, yet don’t contain the same convenience and carbs as bars.