Chia Seeds for Runners (and 10 Chia Seed Recipes)
- August 1, 2022
- Last Updated: January 17, 2024
- 3 Comments
- Running
There are several benefits of chia seeds for runners. Let’s break them down and include some easy recipes for chia seeds and running!
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I often recommend chia seeds to my athletes for several reasons.
They are little nutrition superstars, and easy to add to just about everything, from strawberry baked oatmeal, to coffee protein smoothies, to yogurt to salads.
This is also another reason why chia seeds for kids are a staple! For just about anyone, actually.
Let’s talk runners specifically. There are several chia seeds benefits for runners. They certainly make the list for the best pantry staples for runners to load up on.
However, chia seeds are lacking in carbohydrates (the main fuel for runners) so runners need to be cognizant that they’re eating plenty of carb-rich foods alongside chia seeds for optimal nutrition.
I usually buy them in bulk on Amazon or from Thrive Market, and they last us a while!
We always make sure to stock up for road trip snacks, games and matches and more.
Thrive Market has the best healthy and fun snacks (many that include chia seeds) that work as pre- or post-run snacks, or just for general healthy living.
Chia seeds come from the chia plant (Salvia hispanica), and were actually a staple food for the Aztecs and Mayans.
No matter what type of diet you follow, chia seeds will likely fit in them.
While we don’t recommend diets at all (see here about why fad diets don’t work), you may choose to follow a low carb diet for running, paleo, keto, gluten-free, dairy-free, etc.
Luckily, chia seeds fit the bill for all of them, thanks to their abundance of health properties.
Benefits of Chia Seeds for Runners
Let’s discuss the chia seeds benefits for runners.
Chia seeds don’t really have a taste, but they do impart a texture in what you add them to.
They are very hydrating and absorb liquid, and usually thicken things up or cause them to “gel.”
You can find black or white varieties of chia seeds, though nutritionally speaking, they are both pretty equivalent.
Here are some of the benefits of chia seed for runners, and why I’m such a fan.
Since they are vegan, chia seeds are often used as an egg replacement in recipes since they help absorb liquid and create that “gel.”
If you are on blood thinner medications, talk with your doctor before incorporating chia seeds into your diet since omega-3 fatty acids can impact medications.
In fact, chia seeds are so great for runners that brands have started adding them into sports nutrition products. Huma gels, for example, have chia seeds in them, to help with hydration, texture and taste.
Chia Seed Recipes for Running
In terms of hydration and water balance, chia seeds are hydrating since they absorb water.
You can even incorporate them into homemade electrolyte drinks, greek yogurt smoothies, and more.
Chia seeds are not high in dietary sodium, though, which is an electrolyte for runners that most should be including in their diets.
However, many of these recipes may include sodium, or be paired with sodium-rich foods, to help ensure optimal hydration.
Chia Seed Recipes for Runners
These easy chia seed recipes for runners are nutrient-dense, easy to make ahead of time, and full of nutritious benefits for running. Use these chia seed recipes for breakfast, pre- or post- run.
This Strawberry Banana Smoothie Bowl recipe is a deliciously creamy snack, or can even be made into a meal with your favorite toppings.
Cherry Chocolate Coconut Milk Chia Pudding is a great way to use those summer cherries. Great as a breakfast, snack or dessert, this coconut chia seed pudding recipe with cherries and chocolate is an easy vegan dessert. Add whipped cream if you'd like!
Make this easy banana bread with chia seeds for a tasty breakfast or on-the-go snack. Made with fruit, chia seeds, oat flour and half the sugar, it's a wholesome, healthy chia seed bread for all.
No Bake Peanut Butter Cherry Trail Mix Bites are the perfect pre-run or on-the-go snack! Full of flavor, fiber and a hint of sweetness, they are kid friendly, gluten free and vegan.
These lemon protein balls are the perfect, refreshing snack. Made with lemon zest, chia seeds, a blend of coconut flour and oat flour, these lemon coconut protein balls are satisfying and energizing.
These chocolate almond balls are easy, incredibly delicious and make for a great snack on the go. A touch of collagen makes these collagen bites a high-protein snack to hold you over.
This Cranberry Strawberry Chia Jam is the perfect, hearty combination of tangy and sweet. Don't just save it for your Thanksgiving table - this cranberry jam recipe is great all year round.
Banana chia pudding is like a healthy banana pudding in a glass, filled with nourishing ingredients like bananas, chia seeds, milk and shredded coconut.
Protein granola is an easy vegan granola snack, made with peanut powder and seeds. Whip it up for an easy shelf stable snack, or add it as a crunchy topping to oatmeal, yogurt or ice cream.
Cookie dough overnight oats are a healthy and delicious to your sweet tooth in the mornings. Overnight cookie dough oats can be made in advance and ready to take on the go or enjoy at home.
This turmeric oatmeal is ready in minutes and adds a savory twist to your breakfast favorite. Enjoy the anti-inflammatory benefits of these hearty turmeric oats.
How to Store Chia Seeds
Since chia seeds have unsaturated fats, you should store them in the refrigerator to prevent them from going rancid.
At the very least, store them in a cool, dry place, where they cannot be exposed to sunlight.
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