Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Chia seeds (Salvia hispanica) have gained popularity as a functional food, particularly among athletes and physically active individuals, due to their high content of omega-3 fatty acids, dietary fiber, protein, and antioxidants. Traditionally, chia seeds were consumed by ancient Aztec and Mayan cultures as an energy source during long journeys or endurance events. However, modern scientific research evaluating chia's effects on exercise performance has yielded modest results.

Several small studies have investigated chia’s potential to improve exercise performance. A notable randomized controlled trial published in the Journal of Strength and Conditioning Research (2011) compared the effects of chia seed loading versus carbohydrate loading on running performance and found that while chia increased plasma alpha-linolenic acid (ALA), it did not significantly enhance performance compared to carbohydrate alone. Another study (2018) suggested that adding chia seeds to carbohydrate beverages could increase omega-3 levels in the blood but did not improve exercise outcomes.

Overall, the scientific evidence supporting chia as an ergogenic aid is limited and inconsistent. While chia seeds are a nutrient-dense food and may contribute to a healthy diet for athletes, there is insufficient evidence to support claims that they directly enhance physical performance or endurance. Thus, the scientific rating for chia’s use in supporting exercise is moderate to low.

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