Are you familiar with the benefits of flaxseed in bodybuilding and weight loss? Flaxseed, also known as linseed, is a plant-based source of nutrition that has been valued for thousands of years. In ancient times, people recognized its health benefits and used it to treat various diseases. In this article, we will explore the advantages of flaxseed for bodybuilding and weight loss and explain how to incorporate this beneficial seed into your diet.
What is Flaxseed?
Flaxseed is a nutrient-dense plant-based food rich in antioxidants, fiber, and healthy fats, offering numerous health and fitness benefits.
Flaxseed has been used in traditional medicine in ancient Egypt and China for thousands of years. Today, flaxseed is available in various forms such as whole seeds, oil, powder, tablets, capsules, and flour. It is commonly used as a dietary supplement to help prevent constipation, diabetes, high cholesterol, heart disease, cancer, and other conditions.
Nutritional Value of Flaxseed per 7 Grams or One Tablespoon:
Flaxseed is rich in a variety of nutrients. The approximate nutritional value of one tablespoon (7 grams) of flaxseed is as follows:
| Calories | 37.4 kcal |
| Protein | 1.28 g |
| Fat | 2.95 g (mainly omega-3 fatty acids, particularly alpha-linolenic acid) |
| Carbohydrates | 2.02 g |
| Fiber | 1.91 g |
| Calcium | 17.8 mg |
| Magnesium | 27.4 mg |
| Phosphorus | 44.9 mg |
| Potassium | 56.9 mg |
| Folate | 6.09 mcg |
| Lutein and Zeaxanthin | 45.6 mcg |
In addition, flaxseed contains lignans, which are antioxidants and phytoestrogens, as well as the amino acids tryptophan, lysine, tyrosine, and valine. It is also a good source of healthy fats, primarily unsaturated, particularly omega-3 fatty acids (alpha-linolenic acid).
It is recommended to consume ground flaxseed rather than whole seeds, as the body cannot fully absorb the nutrients from whole flaxseed.
Benefits of Flaxseed in Bodybuilding
Flaxseed contains essential vitamins such as E, K, C, B1, B3, B5, and B6, and is also a rich source of calcium, magnesium, iron, and phosphorus—key minerals for athletes’ health and performance. Here are the key benefits of flaxseed for bodybuilding:
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Rich in Omega-3 Fatty Acids
Flaxseed is one of the richest plant sources of omega-3 fatty acids. Omega-3 has multiple benefits for athletes, including:
- Reducing inflammation
- Aiding in muscle fiber recovery
- Enhancing joint flexibility
- Improving mood
- Boosting energy levels
- Promoting fat loss
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Enhances Athletic Performance and Energy Levels
Flaxseed provides athletes with significant energy, improving both performance and recovery. While flaxseed is calorie-dense, its high nutritional value means it does not negatively impact a bodybuilder’s diet.
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Supports Heart Health and Regulates Blood Sugar and Blood Pressure
The high fiber content in flaxseed offers numerous cardiovascular benefits for athletes. For example, flaxseed can significantly reduce blood pressure and help maintain a healthy heart rhythm.
For athletes, maintaining balanced blood sugar levels is essential. Flaxseed contains both soluble and insoluble fiber, helping regulate blood sugar levels and keeping them steady.
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High Fiber Content
Flaxseed is an excellent source of dietary fiber, including both soluble and insoluble fiber. This helps bodybuilders feel fuller for longer and reduces cravings for unhealthy foods.
Benefits of Flaxseed for Weight Loss
Flaxseed can also be beneficial for weight loss and fat reduction. However, it’s important to remember that flaxseed alone cannot perform miracles. Here’s how it can support weight loss:
- Promotes Satiety and Appetite Control
Thanks to its high fiber content, flaxseed helps with weight loss by keeping you full for longer periods and reducing cravings for high-calorie foods. It controls your appetite and limits overeating.
- Regulates Blood Sugar
Flaxseed can improve blood sugar control by stabilizing blood sugar and insulin levels. Stable blood sugar prevents sudden drops during the day, which can lead to overeating and false hunger.
How to Consume Flaxseed for Weight Loss
Now that we have covered the benefits of flaxseed for bodybuilding and weight loss, let’s discuss how to consume it. You can consume flaxseed either in powdered form or as flaxseed oil. It is recommended not to consume more than 4-5 tablespoons (28-35 grams) per day, as higher amounts may strain your digestive system.
It is advisable to consume ground flaxseed instead of whole seeds, as it is easier to digest. Whole flaxseeds have a tough outer shell that the digestive system cannot break down, meaning you may miss out on their nutritional benefits.
How to Consume Ground Flaxseed
You can buy whole flaxseeds and grind them in a coffee grinder, storing the ground seeds in an airtight container for future use.
How to Consume Flaxseed Oil
Another way to incorporate flaxseed into your diet is through flaxseed oil. This oil is typically produced through a process called cold pressing. Since flaxseed oil is sensitive to heat and light, it should be stored in dark glass bottles and kept in a cool, dark place like a kitchen cabinet.
It’s important to note that flaxseed oil is not suitable for high-heat cooking methods, such as frying, due to its sensitivity to heat.
Potential Side Effects of Excessive Flaxseed Consumption
Although flaxseed is generally safe and offers numerous health benefits, consuming too much may cause certain side effects:
- Bloating: Flaxseed is high in fiber, with 2 grams of fiber per 7 grams of flaxseed. While fiber is beneficial, consuming too much too quickly can lead to digestive issues such as gas and bloating.
- Allergic Reactions: In rare cases, allergic reactions to flaxseed or flaxseed oil have been reported. If it’s your first time consuming flaxseed, start with a small amount to ensure you are not allergic.
- Drug Interactions: Flaxseed may interact with certain medications, including blood thinners and anti-platelet drugs, so it’s essential to consult your doctor if you are taking these medications.
Additionally, some compounds in flaxseed may affect hormones, so pregnant or breastfeeding women should consult their doctor before adding flaxseed to their diet. Individuals undergoing hormone therapy or with hormone-sensitive cancers should also seek medical advice before consuming flaxseed.
Final Thoughts
Flaxseed is a nutritious and valuable plant-based food that offers numerous health and fitness benefits. It can enhance your athletic performance, boost energy levels, and help you feel fuller for longer periods. In this article, we discussed the benefits of flaxseed for bodybuilding and weight loss and how to incorporate it into your diet.
Article sources: Medicalnewstoday – Healthline
