The Health Benefits Of Eating Chia Seeds For Endurance Athletes

What Are The Health Benefits Of Eating Chia Seeds For Endurance Athletes?

Chia seeds started getting attention when smoothie bowls took over breakfast menus and superfoods became the next big thing. Beyond the trend, chia seeds are growing curiosity around what they may offer endurance athletes. Could they support steady energy? Possibly. Help with hydration? There's potential. Boost recovery? Maybe so. As research continues, chia seeds are shaping up to be a promising addition to a vegetarian athlete’s fuel plan and they’re already making their way into some sport nutrition products.

What are Chia Seeds?

Chia seeds are small, edible seeds that come from the plant Salvia hispanica, which is native to Central America. They are considered a "superfood" because they are highly nutritious despite their tiny size.

Chia Seeds for Energy

Chia seeds may not be the first ingredient that comes to mind when you think of endurance fuel, but for the vegetarian athlete this seed has earned its place in a sport gel or bar for a number of reasons.

Chia seeds are rich in complex carbs and fibre and therefore provide a steady energy release (1).
Chia seed-based drinks may help maintain blood glucose levels during exercise (2).
Drinking 300 ml of a chia seed gel before a workout may improve aerobic endurance by boosting VO₂ max (3).

Chia Seeds for Hydration

Chia seeds form a gel-like coating that helps your body retain fluids and electrolytes (2,4).

Chia Seeds for Recovery

High in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that the body can't make on its own and must get from food. ALA may help reduce inflammation and support muscle recovery post-workout but not conclusively supported by current research yet (5).

Chia Seeds are Nutrient Dense

Calcium → bone health
Magnesium → muscle function
Iron → oxygen transport
Protein → muscle repair
Omega-3 → Heart health & reduce inflammation
Energy dense → Great when creating high-energy sports gel
Fibre→ For digestive health and reducing cholesterol levels

How to Add Chia Seeds Into Your Diet

Add chia to breakfast → Sprinkle 1-2 tsp into oats, porridge, or cereal. Blend 1 tbsp into smoothies or stir into yogurt with fruit.
Make a chia hydration drink → Add 1 tsp chia seeds to a glass or bottle of water
Make chia pudding→ Mix 3 tbsp chia seeds with 1 cup milk or plant-based milk. Let sit for a few hours or overnight. Add toppings like berries or nuts.
Add to meals→ Sprinkle on top of salads for crunch or add to baked products.

Where can you Find Chia Seed Based Nutrition at Aid Station?

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References:

Vuksan V, Jenkins AL, Dias AG, Lee AS, Jovanovski E, Rogovik AL, Hanna A. Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.). Eur J Clin Nutr. 2010 Apr;64(4):436-8. doi: 10.1038/ejcn.2009.159. Epub 2010 Jan 20. PMID: 20087375.
Lestari, Y., Farida, E., Candra, A. R., Amin, N., & Fauzi, N. (2024). The Changes in Hydration Status and Blood Glucose Levels of Young Football Athletes Who were Given Chia Seeds (Salvia hispanica, L.) Based Sports Energy Gel. Unnes Journal of Public Health, 13(1), 86-94. https://doi.org/10.15294/ujph.v13i1.62739
Muhlisin, M., Rizqiawan, A. and Sugiyanto, F.X., 2022. Effect of chia seed (Salvia hispanica L.) sports energy gel on VO₂ max capacity of football and futsal athletes. Jurnal Gizi dan Pangan, 17(2), pp.117–124. Available at: https://journal.ipb.ac.id/index.php/jgizipangan/article/view/37842 [Accessed 11 Apr. 2025].
Lestari YN, Farida E, Amin N, Afridah W, Fitriyah FK, Sunanto S. Chia Seeds (Salvia hispanica L.): Can They Be Used as Ingredients in Making Sports Energy Gel? Gels. 2021 Dec 16;7(4):267. doi: 10.3390/gels7040267. PMID: 34940327; PMCID: PMC8700922.
Fernández-Lázaro D, Arribalzaga S, Gutiérrez-Abejón E, Azarbayjani MA, Mielgo-Ayuso J, Roche E. Omega-3 Fatty Acid Supplementation on Post-Exercise Inflammation, Muscle Damage, Oxidative Response, and Sports Performance in Physically Healthy Adults-A Systematic Review of Randomized Controlled Trials. Nutrients. 2024 Jun 27;16(13):2044. doi: 10.3390/nu16132044. PMID: 38999792; PMCID: PMC11243702.

Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.