Chia seeds such as Viva naturals Chia seeds may be small, but they have long been heralded for their health benefits (they derive from a flowering plant of the mint family) and when it comes to your workout, these little bad boys can deliver big results. No matter what your fitness level is, whether you’re a gym buff or getting into exercise for the first time, adding chia seeds to your diet could help improve and increase the overall effectiveness of your workout. Here’s how:
What Are Chia Seeds?
Chia seeds are small, black or white seeds that come from the Salvia hispanica plant, which is native to Mexico. They were a common staple food for ancient people such as the Mayans and Aztecs. Chia seeds are now recognized for their great nutrition profile and are a rich source of fibre, protein, omega-3 fatty acids, as well as vitamins and minerals. It’s because of these nutrients that chia seeds can help improve and enhance your workout performance.
How Chia Seeds Can Boost Your Workout Performance
1. Sustained Energy Levels
One of the best things about chia seeds is their ability to provide you with lasting energy. Chia seeds are high in carbohydrates, specifically fibre. Fibre helps to slow down the digestion process of carbs, causing them to be released slowly over time which results in long-lasting energy throughout your workout. If you’re not draining all your energy, your body will be able to perform better and longer during exercise while staying focused too.
2. Improved Hydration
Proper hydration is essential for good workout performance. Chia seeds are able to absorb up to 12 times their weight in water. When consumed, they help you stay hydrated longer, which supports endurance and prolongs optimal physical performance.
3. Enhanced Muscle Recovery
Post workout our muscles need to heal and regenerate. Chia seeds are a great source of protein. They contain all nine essential amino acids (which cannot be made by the body and therefore must come from diet), making them a complete protein source. These tiny seeds pack an impressive 10 percent of your recommended daily value per ounce. After a workout, chia seed’s protein will help repair any damage done (yes even on the microscopic level) during exercise.
4. Reduced Inflammation
Intense exercise can cause inflammation and muscle soreness. Chia seeds are packed with omega-3 fatty acids which are known to have anti-inflammatory effects. Consuming good fats help lower inflammation therefore reduces muscle soreness post workout. By incorporating chia seeds in your diet you may reduce any kind of post workout discomforts and support a faster recovery.
5. Better Digestive Health
Good digestive health is beneficial for overall performance and well-being. Chia seeds are high in fibre, aiding the digestive tract function properly, preventing constipation & promoting regular bowel movements. A healthy digestion system is paramount for nutrient absorption as nutrients from food will pass through a clean gastrointestinal tract to be absorbed into the bloodstream.
How to Incorporate Chia Seeds into Your Diet
Adding chia seeds to your diet is easy and versatile. Here are some simple ways to include chia seeds in your pre- and post-workout meals:
1. Chia Seed Pudding
Chia seed pudding is a simple and delicious way to incorporate chia seeds into your diet. Combine chia seeds with a liquid such as almond milk or coconut water and let it sit in the fridge for a few hours or overnight. The seeds will absorb the liquid and turn into a gel-like pudding. Top with fruit, nuts, or a drizzle of honey for added flavour and nutrients. Enjoy as a pre-workout snack or post-workout treat.
2. Smoothies
Another easy way to eat chia seeds is by adding them to your favourite smoothie recipe. Just toss a tablespoon of chia seeds into the blender along with your usual smoothie ingredients (such as fruits, veggies, and a liquid) and blend away! The tiny seeds will mix right in without altering the taste while adding an extra nutritional punch to your drink. Drink up before your workout for an energy boost or after exercise to aid in recovery.
3. Energy Bars
Chia seeds can easily be added to homemade energy bar recipes. Simply mix chia seeds with oats, nuts, dried fruits and use honey or nut butter to bind the ingredients together. Making your own energy bars is a great way to enjoy a healthy snack before or after workouts.
4. Salads
Sprinkle chia seeds on salads for an added nutrient crunch. Chia seeds go well with most salad ingredients and help boost the nutritional profile of both savoury and sweet salads.
5. Baked Goods
Chia seeds can also be used in baking. Try adding them to muffins, bread, or granola. They’ll add extra fibre, omega-3s, and protein to your baked goods without changing the taste. Use these recipes to start incorporating chia seeds into some of your favourite pre-workout snacks.
Conclusion
Considering their ability to provide long-lasting energy, improve hydration and electrolyte balance, boost muscle recovery, reduce inflammation, and promote digestive regularity and satiety you’d be hard-pressed not to find a place for these tiny seeds in your workout routine. Add chia seeds to puddings, smoothies, energy bars or bites, or salads. You can even use them in baking. Try adding them to muffins or granola for an added crunch.
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