Chia seeds are true all-rounders. They are rich in omega-3 fatty acids, provide plenty of protein and fibre, and can be easily combined with many other great foods.
This valuable food, which was already highly valued and used by the Aztecs, is beneficial for the digestive tract. Chia is a real blessing, especially in sports.
Chia seed recipes can be easily integrated into your daily routine to help you build up enough energy before and muscle after your workout. This is how they became established over centuries – from an Aztec food to a modern-day superfood.
Find out how to incorporate chia seeds into your diet before and after exercise in this article!
The superfood in weight training
The nutritional value of chia seeds is incredible. Just two tablespoons of these small power seeds provide the body with four grams of protein, 200 milligrams of calcium and five grams of omega-3 fatty acids.
In addition, 100 grams of chia seeds contain 515 calories. They are rich in fibre, proteins, fats and many other valuable nutrients, which are particularly essential for strength athletes.
Due to their high protein content, they specifically support muscle building. Chia seeds are also very easy to digest, which means that the proteins are quickly transported to the muscle tissue and made available to the muscles.
Chia seeds have strength- and endurance-boosting properties. They consist of 20 percent protein and provide the body with valuable amino acids.
Tip: Consuming chia seeds directly after training promotes targeted muscle building.
Healthy breakfast with chia seeds – find out more!
Chia seeds in endurance sports
The Aztecs already swore by the positive properties of chia. It was considered a staple food, just like quinoa. This healthy food is also becoming increasingly popular with us.
It means ‘oily’, which can be attributed to the high content of omega-3 fatty acids. By consuming chia seeds daily, runners get more strength and sustainably promote their muscle regeneration.
The following properties make black and white chia seeds indispensable for athletes and non-athletes alike:
- They support digestion
- Chia seeds regulate blood sugar levels
- They lower cholesterol levels
- They are rich in omega-3 fatty acids, proteins, calcium, iron, vitamins and antioxidants
Effects of chia seeds on the cardiovascular system
Chia seeds are made up of 60% omega-3 fatty acids, which our body cannot produce independently but which are needed for our body's functions to work well.
The fatty acid they contain has positive effects on the cardiovascular system. Chia is not only a great addition to sports nutrition, the omega-3 fatty acids they contain also contribute to a healthy lifestyle. For this reason, they should not be missing from your plate.
When and how can athletes use the seeds?
Athletes have many opportunities to integrate chia into their diet in a targeted way. Lots of chia seed recipes delight us day after day and keep our diet varied and balanced.
Chia seeds are eye-catching on a sandwich, over a salad or in chia seed pudding. They are versatile and enrich us with their proteins and fibres, which are particularly essential for athletes.
This superfood can also be easily added to smoothies, sports drinks, dressings, soups and homemade ice cream. This way, you can achieve even more benefits for a healthy body with your diet.
Include chia seeds in your healthy sports nutrition
Chia offers 100% plant-based protein power that should not be missing from any diet. Enjoying it daily provides many great nutrients such as proteins, omega-3 fatty acids and iron, which a healthy body needs. This makes chia seeds healthy and attractive. But how can chia be incorporated intelligently into your diet?
For example, you can opt for a chia seed pudding before training, for a chia seed muesli, top your porridge with chia seeds or add chia and, for example, oat flakes to homemade bread.
This will give you all-round power and lots of valuable nutrients for your workout. At Verival, we believe in a balanced and healthy diet.
In any case, chia seeds are one of them. Take advantage of this attractive superfood and combine it with other foods wherever possible. This way you can boost your energy day after day, for your training or for your normal everyday life.
