When it comes to building muscle, nothing gets talked about more than protein! Shakes, smoothies, gels, bars, balls, and bites all filled with every kind of protein under the sun promise to burn fat and build muscle. With all the buzz around the newest sources of protein, one little powerhouse can often go overlooked—sunflower seeds! Big things come in small packages, and here are 5 reasons why you should start incorporating these cracking snacks into your muscle-building routine.

PROTEIN, DUH!

Just one serving of seeds, about a quarter of a cup, contains 7 grams of protein. So, imagine grabbing a handful and you’ve got nearly 14 grams of accessible protein to help build muscle.

MINERAL GOLDMINES

Sunflower seeds are packed with minerals, and they are particularly high in magnesium, potassium, and phosphorus, which are important electrolytes for keeping your body in balance. Electrolytes are also important for rehydration and magnesium is especially good at aiding protein synthesis for muscle building. In fact, one study found that a group of men who took four milligrams of magnesium per pound of body weight per day, in conjunction with strength training three times a week, put on more muscle and gained more squat and bench press strength than a group that took a placebo.

E FOR REPAIR

No pain no gain! Vitamin E is crucial for building muscle because it aids in muscle repair—muscles are actually built through a process of tearing and repairing. Scientists have found that this powerful antioxidant is vital for muscle health by helping to quickly restore muscle cells once they have been damaged. Just one serving of sunflower seeds contains 82% of your daily value of Vitamin E, which is more than almonds, peanuts, spinach, and avocado!

FIGHT FAT WITH FAT

With 14 grams of the ‘good’ mono and poly unsaturated fats per serving, sunflower seeds are an excellent way to help you drop extra weight. Studies have shown that diets high in these fats led to weight loss similar to that of low-fat diets and that high-monounsaturated fatty acid diets are more effective than high-carb diets for weight loss.

GET FIT WITH FIBER

A high-fiber diet is the key to success for building muscle. One major benefit of fiber for an athlete is that it carries out the waste byproducts of muscle production. This type of waste buildup in the system increases body fat and decreases overall health. For athletes, consuming a diet that includes 30 to 60 grams of fiber per day is ideal. Luckily, just a handful of sunflower seeds will supply you with 5 grams of fiber.

South 40’s simply roasted seeds offer a quick, stress-free, fiber-boosting snack, perfect for restoring, repairing, and rebuilding muscle after your next workout.