Ch-Ch-Ch-Chia! The Original Endurance Food

As a runner, I am always looking for ways to power up my runs and recover from strenuous workouts. But, with all of the bars, gels and other products and supplements out there touting this or that, I have to say I am always skeptical at best! So, when a friend and fellow runner gave me a bag of chia seeds, they literally stayed in my pantry for months before I tried them. Well, banished to the pantry no more!

After learning more about the health benefits and endurance-enhancing qualities of chia seeds and trying them out myself, I have to say I am sold! I have seen major improvements in my own running performance by adding them to my diet and they are something I intend to make a permanent addition to my training diet.

So, what are chia seeds?

When many people hear the word chia, they immediately think about the “chia pet” commercials that run incessantly on television! Chia, though, is so much more than just a decorative plant. It is a powerhouse of nutrients and literally the original endurance and running food!

Chia seeds are an ancient seed-like herb belonging to the mint family that were cultivated since Aztec times and are grown in the fertile soil of the Amazon basin in Peru. For centuries, the chia seed has been a staple food for Native Americans who knew the potent endurance power of this seed.

The ancient Aztecs were known to subsist on chia for days during their hunting and battle expeditions! And, the Tarahumara Indians of Mexico, who are super-athletes and ultra-marathoners popularized by Christopher McDougall’s book Born to Run, have been known to fuel themselves with chia during their days of running!

What is so special about chia, and why should I add chia seeds to my diet?

Chia seeds are the perfect food to have both pre-workout to power up, as well as post-workout to refuel and replenish! Not only are chia seeds a complete source of protein consisting of all 8 amino acids but they are also high in omega 3’s (more accessible than flax seeds,) iron necessary for energy, antioxidants to repair free radical damage after workouts, high in calcium to aid in bone strength and health, fiber for digestive health, and last but certainly not least, the electrolytes magnesium and potassium to replenish lost supplies after a strenuous, sweaty workout! Sure, there are many products out there that boast of a high protein and electrolyte content, but many of them are very high in sugar and may give you the momentary boost that you need but eventually you pay down the line. With all of this ancient knowledge, does it really make sense to power up with packaged “sugar and processed food in a bar?”

What do they taste like and how do I add them to my diet?

Chia seeds are small and round, have a similar texture to poppy seeds, and are mild and slightly nutty in flavor. Chia can be:

• made into a pudding
• added to smoothies
• sprinkled on top of yogurt or cereal
• used ground as a substitute for flour when baking
• added to water to drink like a homemade sports drink

For an athlete, the most effective way to add chia to your diet is by soaking them and taking them in either through a drink such as water or a smoothie or pudding. When soaked, chia has a gel-like consistency of oatmeal. This gel-like substance formed by the fiber makes the conversion of carbohydrates into sugar slower. And, because you are converting your carbs slower, you won’t experience sugar crashes and your body will gradually absorb nutrients resulting in more endurance. Additionally, the water in chia will help provide continuing hydration and electrolytes.

Although I have tried many “superfoods” such as maca, goji berries, and pea protein in my training, the one food that I have noticed substantial improvements in endurance with is chia! Below are a couple of my favorite chia recipes that I encourage you to try – and more chia recipes are coming to Digital Running later soon!

Chia Electrolyte Sports Drink

Ingredients
¼ cup chia seeds
Juice from one lemon
Agave nectar or raw honey
16 oz water
Directions
In a blender blend, add approximately 16 oz. of water, the juice of one lemon and a very healthy squeeze of agave nectar or raw honey and blend. On a particularly hot day, you can also add ice cubes to the mixture. Place the chia seeds in a sports bottle then add the lemonade mixture and shake. That’s it! This sports drink is packed with electrolytes and will keep you going during and after a workout.

Chia Power Pudding

Ingredients
1-2 cups Chia seeds
1-2 cups vanilla almond milk (or coconut milk)
1/4 cup shredded coconut
Option: Maca or hemp seeds
Directions
Mix the Chia seeds and most of shredded coconut in a bowl. Pour the almond milk over the mixture and let it sit and absorb the milk. It will turn into a delicious pudding! Top with just a touch of the shredded coconut and savor. This is a delicious snack or post workout mixture.