15 Nov Chia seeds fuel athletes, builds stamina
Chia was a staple crop for Mayans and Aztecs. In fact, the Aztecs reportedly prized it even more highly than the Mayans, using chia as medicine, offering it to the gods during rituals, and demanding it as annual tribute from conquered tribes.
They often referred to it as “more valuable than gold.”
So should chia seeds be as valuable today as it was back then?
The consensus is that this seed stands as one of the most nutrient-dense foods in existence, on both the macro and micro level.
Today, athletes use the same chia as a source of energy. For example, one long-distance runner who swallowed the seeds and drank water could maintain stamina for several hours. In the meantime, the muscles will recover in a short time.
A handful of studies in recent years broadened the appeal the tiny seed has for athletes. Among the most promising was a 2011 study published in the Journal of Strength and Conditioning Research, which found that a 50-50 caloric mix of Gatorade and chia offered the same performance benefits as pure Gatorade. Of course, the chia blend had lower sugar, ample omega-3 and fiber content, and a far healthier nutritional profile.
Chia is also packed with trace minerals and phytonutrients that possess established athletic benefits, and a few with benefits that are just starting to be understood. They are rich in phosphorous,manganese, calcium, and potassium, all of which support healthy muscle function.
According to a 2010 study published in the International Journal of Nutrition and Exercise Metabolism, quercetin also “has important implications for enhancement of athletic and military performance,” after it was shown to increase both VO2 max and endurance capacity in human subjects.
The “gooey slime” portion of the chia seed contains one of its best-known athletic benefits. When mixed in water, chia seeds can absorb 10 times their weight in fluid, making them an excellent addition to an intra-workout mix, or a great way to pre-hydrate and prolong hydration during intense training. This is the logic that drives a handful of pro athletes, including former Baltimore Raven stars Ray Lewis and current star Ray Rice, to mix chia seeds into their nutritional shakes.
The Nutritional Profile
Chia’s nutritional profile is undeniably broad and impressive. A standard 2 tbsp (24 g) serving of chia seeds contains:
- Calories: 117
- Protein: 4 grams
- Fat: 7.4 grams
- Fiber: 8.3 grams
It contains all eight essential amino acids and a host of trace minerals and micronutrients. To put it in easy comparative terms, each 2 tbsp serving of chia offers:
- Five times the omega-3 content of a 1/4-cup serving of walnuts
- Twice the iron and magnesium of a cup of spinach
- As much calcium as a half-cup of milk
- As much potassium as a third of a banana
- More than twice the fiber of a cup of oatmeal
