Chia seeds are tiny, but they pack a lot. That's why they're often called a superfood.
What's in a serving
One ounce (about 2 tablespoons) has roughly:
- 140 calories
- 12 grams of carbohydrates, including about 10 grams of fiber
- 5 grams of protein
- Plant-based omega-3 fats (ALA)
Why they help
- Steady energy: the fiber slows digestion, which helps avoid energy spikes and crashes.
- Feeling full: they absorb liquid and expand, helping you feel full. Useful if you're trying to lose weight.
- Building muscle: the calories and protein make them an easy add if you're trying to gain muscle.
Easy ways to eat them
- Stir into oatmeal or yogurt.
- Blend into smoothies.
- Sprinkle on salads.
- Make chia pudding: mix with milk, let it sit overnight, and top with fruit.
Aim for a few times a week. Drink plenty of water with them, since they absorb a lot of liquid.
Take it to the court
Try chia pudding or a chia smoothie as a pre-game snack an hour or two before you play. Then adopt the Panther mindset: small daily upgrades, and you'll see the results.
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