5. Chia Seeds
In addition to providing long-lasting, slow-digesting carbs and soluble fiber, chia seeds provide minerals like phosphorous, manganese and calcium. They're also a significant source of plant-based omega-3s. While these don't replace the omega-3s from fish and seafood, they still promote reduced inflammation and overall health.
Chia seeds are also a great source of soluble fiber at 6 grams per 1 tablespoon. Soluble fiber promotes digestive health, steady energy and blood sugars, reduced cholesterol, improved immunity and overall wellness. These little seeds are also loaded with healthful antioxidants that combat oxidative stress and are a complete protein with all essential amino acids in tact.
While high fiber foods don't sit well if eaten immediately before or during training, chia seeds seem to settle fine for most athletes and provide long-lasting, low-glycemic carbohydrates for energy.
Add it to Your Diet
- For everyday nutrition: Add chia seeds to yogurt, smoothies, cereal, oats, salads, sauces, puddings and more.
- For training nutrition: Mix honey, peanut butter, organic coconut oil and chia for pre-training or recovery smoothie, or add chia to honey and sea salt for an on-the-go natural gel.
More: 7-Day Chia Seed Challenge
Learn more about proper nutrition for athletes.
