5 Whole Foods That Should be in Every Athlete's Kitchen

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

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About the Author

Kelli Jennings

Kelli Jennings, RD and sports nutritionist, is the owner of Apex Nutrition, LLC. Kelli helps athletes reach their weight goals and build strength, endurance and stamina. She teaches clients to eat for reduced inflammation, the best recovery and ongoing fueling needs as they push themselves to new levels. Like Kelli on Facebook, and follow her on Twitter.

Kelli Jennings, RD and sports nutritionist, is the owner of Apex Nutrition, LLC. Kelli helps athletes reach their weight goals and build strength, endurance and stamina. She teaches clients to eat for reduced inflammation, the best recovery and ongoing fueling needs as they push themselves to new levels. Like Kelli on Facebook, and follow her on Twitter.

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