ClickCease Chia Seeds: Post-Workout Snack | Protein Shake Recipe
chia seeds

Chia Seeds: Post-workout snack

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.

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Danielle Crumble Smith

Danielle is a Registered Dietitian Nutritionist currently living in Colorado though she is originally from TN and has lived in AK, CA, and NV. She and her husband, Colton, have two crazy dogs and are expecting twins in August. She received her degree in Nutrition, Dietetics and Food Science from California State University at Northridge and has since worked in a variety of roles as Dietitian over the past 7 years. Danielle has experience working in both clinical inpatient settings as well as outpatient. Her client/patient population has spanned from individuals with Food Allergies, Gastrointestinal Disorders, Eating Disorders, Autoimmune conditions, Diabetes, Kidney Disease, Sports Performance and Weight Management. In her free time, Danielle loves hiking with her husband, having FaceTime dates with family and doing anything outside!




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