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Chia Seeds: The perfect addition to your post-workout snack


The food that you choose to fuel your body with after a workout can make or break your recovery. In order to help your muscles repair and to replenish your glycogen stores, it is recommended to consume a combination of carbohydrates and protein within 45 minutes of a workout.

A balanced meal can generally do the trick, but if your workout falls before or after a normal meal, you need a healthy snack to provide those key macronutrients. Protein-shakes are an easy option, but they don’t always keep you satisfied. Chia seeds, which provide roughly 11g of fiber in a 1-ounce serving, expand and form a slow-digesting gel that will fill you up until your next meal.

chia seeds

Chia Seeds

The magnesium and healthy fats found in chia seeds will help relax your muscles and decrease inflammation.

Add to that the nine essential amino acids found in chia seeds that give your muscles the building blocks they need to grow and you have a stellar recovery plan.


  • 8-10 ounces of unsweetened vanilla almond milk (or milk of choice)
  • 1 scoop Vanilla Protein Powder
  • 2 Tbsp (1-ounce) whole chia seeds
  • ½ banana
  • large handful of frozen strawberries
  • approx. 5 large ice cubes

Directions: In a blender, combine all ingredients until smooth. Adjust liquid and ice cubes to desired consistency.

If you don’t have time to blend a protein shake, bring an individual Greek yogurt (plain or flavored with zero sugar) in an insulated lunchbox to the gym. In a separate container pack ½ cup fruit and put 2 tbsp chia seeds in a ziplock back. Mix all ingredients together and let sit for a few minutes so the chia seeds can expand. (You might want to bring a larger container to mix in). Protein and calcium-packed snack!

There you have it, two easy ways to optimize your nutrient intake post-workout and speed up recovery. The benefits of chia are endless.


About Danielle Sikorski

Danielle is a Registered Dietitian Nutritionist and Personal Trainer residing in Anchorage, Alaska. She received her B.S. in Nutrition, Dietetics and Foods Science from California State University at Northridge. As an athlete, Danielle was initially drawn to Nutrition because she desired to learn how to best fuel her body for optimal performance. However, after becoming a Dietitian, her focus has broadened. After a Lyme and autoimmune disease diagnosis, she has learned the role that food can play in healing the body. She now works with clients with a variety of goals ranging from sports performance, Food Intolerance, Autoimmue, to Weight loss. ******In her spare time she loves running to clear her mind and also enjoys cooking with her husband. ---------------EDUCATION & CERTIFICATIONS: • B.S. in Nutrition, Dietetics, and Food Science • Internship at University Medical Center in Las Vegas, NV specializing in Medical Nutrition Therapy in the ICU, Pediatric ICU, Cancer Center, Cardiovascular Disease and Diabetes Education • Internship at W.I.C. specializing in pre and post-natal Nutrition • RD, RDN by the Academy of Nutrition and Dietetics