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Chia Seeds Related to Exercise Performance

Acadia Wyckoff
FOS4041
March 27, 2018
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Introduction
Chia seeds have long been seen as an ancient grain that was known as a powerful food by the

Aztec and Mayan civilizations. Upon further research over the years, chia seeds were shown to

have a high amount of omega 3 short chain fatty acids (ALA). These fatty acids are needed in the

diet as they are considered essential fatty acids and cannot be synthesized in the body. Once in

the body they have been shown to be converted in the liver from alpha-linoleic acid (ALA) to

eicosapentaenoic acid (EPA) then to docosahexaenoic acid (DHA). The DHA long chain form is

the form that benefits the body the most when incorporated into a healthy diet. Over the years’

omega 3 fatty acids were shown to have health benefits other than heart health and brain health.

They were shown to have a positive effect on the reduction in delayed onset muscle soreness

after exercise. This was adopted by many in the exercising community in the efforts to reduce

the amount of soreness experienced after hard workouts. The only problem seen is that short

chain fatty acids must be converted to long chain for there to be a positive correlation. In this

paper, the ALA short chain fatty acids in chia seeds will be compared to EPA and DHA long

chain fatty acids to see if there is a positive correlation between ALA and exercise performance

or if ALA does not contribute to a correlation between the two. ALA and DHA will be discussed

and health claims will be discussed through recent research papers.1,2

History and Function of Chia Seeds

Chia seeds are essential in the diet and come from plant sources that can be converted into

EPA and DHA in the body which is why it is considered beneficial to the body. Chia seeds are

known for their ALA omega 3 fatty acids which is why they are so popular in the market today.

To figure out what chia seeds can do for the body, Rodriquez-Abello conducted a study on the

effects of chia seeds in the diet of rabbits. This study was mainly conducted to see if discarded
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chia seeds would be good feed for animals, but in the same study they found positive effects that

could be applied to health when it came to chia seeds. They found that there was an increase of

fiber presented in their diets due to the chia seeds. They also found that there was a significant

increase in the energy of the rabbits which could relate to the topic discussed: chia seeds and

exercise performance. This is a study done on animals, therefore further research would need to

be done on human participants to see if there was a correlation between the chia seeds and the

energy level or if this was a coincidence between the two.2,3

Today, omega 3 consumption is important as our omega 6 consumption is more than

necessary. Other than consuming plant sources, researchers have been finding new ways to

consume chia seed ALA more beneficially as well as other forms of omega 3 fatty acids. Coorey

et al. conducted a study to determine the fatty acid profile of chicken eggs when fed chia seeds as

part of their diet. They found that the ALA was highest in the egg when 30% of the consumed

food of the chickens were chia seeds and that most of the total fat was healthy omega 3 fatty

acids, which when consumed by a person would be beneficial to the body. Although this was the

most health beneficial egg when it came to omega 3 fatty acids, the overall acceptability of the

population was normal, while other eggs that were cooked without added omega 3 fatty acids in

the diets were more favored.4 Another study conducted by Castejon et al. focused on the

extraction of the healthy oils from chia seeds based on which method would be easiest and

maintain the same health benefits when ingested. The method was referred to as the gentle

method and basically “extract[ed] chia oil with polar solvents using pressurized liquids”.5 Both

of these experiments were successful in finding new ways to ingest the chia seeds beneficial

omega 3 fatty acids.

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Since ancient times, chia seeds have been seen as beneficial in the diet. In the Aztec, Mayan,

and several other Central American civilizations and cultures, a major grain and food source for

their diet was chia seeds. These seeds were seen as a medicinal and dietary plant and the oils

from the seeds were used normally for their traditional medicine against eye infections and a

treatment for stomach disorders. The chia seeds were more than just a food or medicinal source

in these cultures however, and were commonly used in religious ceremonies as an offering to

Aztec gods. When the Aztec tribes fell under the rule of European conquerors they were banned

due to these religious uses only to be rediscovered for their health benefits in the 1990s.1

Today chia seeds have been seen to increase in popularity based on their healthy fatty acid

profile. Many see that there is a correlation between the increased consumption of omega 6 fatty

acids and decreased consumption of omega 3 fatty acids and cardiovascular disease and have

opted for healthier omega 3 foods. The seeds are also shown to have antioxidant activities and

are incorporated in many diets today for that very reason. Overall the only major research done

on chia seeds consist of the growing pattern and the correlation between external factors when it

comes to nutrient profile. They have found that when it came to protein in the chia seed there

was a “decrease as the temperature increased”6 as well as a “decrease in polyunsaturated fatty

acid content”6 when there was an increase in the temperature of the environment during

developmental stages from April to May.6

Chia Seeds Related to Exercise

Since research is limited to begin with, there is limited knowledge in the area of chia seeds

related to exercise performance. However, research that has been done can contribute to the

overall understanding on how chia seeds could impact exercise performance. In a study

conducted by Yakindra Prasad Timilsena et al. the protein found in chia seeds was examined to
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figure out the best ingestion for the greatest absorption. This study found that the protein content

in chia seeds was “higher than most traditionally utilized grains”7 and contained around 19-23%

of protein. Since the oils in chia seeds have become so popular, they wanted to use the left over

protein filled seed after the oil was extracted so that none of the seed would go to waste. It was

found that the chia seed remnants were comprised of soluble and insoluble fibers, while 19-24%

of the remnants was composed of protein. Protein can be beneficial to those who are active and

can have a positive effect on exercise performance, therefore they wanted to find the most

beneficial form of that extracted protein that would be absorbed easier and benefit the consumer

the most. To extract the protein, they freeze dried, ground, and liquefied. The structural change

that occurred in the vacuum-dried chia seed protein resulted in the poorest solubility, while the

spray dried powder had the highest solubility. They found that the most important properties of

protein rich foods included “hydration, water and fat binding, gelling, emulsifying, and

foaming”.7 Therefore, the spray dried method was most beneficial as it had the highest solubility,

foaming capacity, and surface hydrophobicity.7

Another possible effect that chia seeds can have on exercise performance is in the form of

carbohydrate loading when it comes to preparing for longer runs and more endurance training. In

a study conducted by Travis G. Illian, traditional carbohydrate loading was compared to chia

seed loading. The purpose of this experiment was to figure out if the omega 3 fatty acid loading

through chia seeds was a viable option for those participating in sports performance events

lasting >90 minutes. Research has shown that there are benefits to consuming a high fat diet over

a high carbohydrate diet when it comes to enhancing an athlete’s performance. This is due to the

fact that a high fat diet can increase fat utilization and is glycogen sparing. The only downside to

this form of loading is that high fat could cause a higher exertion on the body when exercising
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which could be harmful to the body in the long run. At the end of this experiment, they found no

significant difference in in chia seed loading compared to carbohydrate loading in regards to a

timed 10K performance. The mean run time for chia seed loading after an hour was 37 minutes

and 49 seconds while the carbohydrate loading method had a mean of 37 minutes and 43

seconds. Overall they found both to be beneficial, and commented on the fact that chia seed

loading is a viable option for athletes participating in exercise performance >90 minutes. This

would allow “athletes to decrease their dietary intake of sugar while increasing their intake of

healthy omega 3 fatty acids”.8

ALA compared to EPA and DHA in Exercise

Although chia seeds may seem like a great source of omega 3 fatty acids, there is a

conversion that needs to take place in the body to convert the ALA found in chia seeds to EPA

and DHA so that the body can utilize the omega 3 fatty acids. The conversion rate for this is very

small and usually only equates to about 15% of the total ALA consumed. It is known that omega

3 fatty acids act as an anti-inflammatory which can help with exercise performance as heavy

physical exercise can induce free radical production which can be reduced with the help of

omega 3 fatty acids. Omega 3 fatty acids are also beneficial at reducing muscle pain post

exercise and also helps to decrease the severity of bronchoconstriction and improving pulmonary

function while also increasing the oxygen supply to the myocardium during physical exercise.

All of these beneficial effects of omega 3 fatty acids regarding exercise performance and

recovery sound noteworthy when it comes to all sources, but in reality only benefit the body in

this way when taking sources of EPA and DHA. Only small amounts of the chia seeds (or ALA)

consumed will be converted to those larger chain forms in the body for these benefits.9
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Omega 3 fatty acids are known to have influences on exercise performance. Inflammation in

the body can cause muscle soreness or delayed onset muscle soreness which is most commonly

characterized through the introduction of a new or unaccustomed exercise. Delayed onset muscle

soreness can usually happen between 24-48 hours after working out and may be experienced up

to 1 week after heavy exercise. Since this is an inflammatory response in the body related to

exercise, omega 3 fatty acids could be a solution as they work with inflammation in the body

normally. In a study conducted by Lembke young adults were examined during heavy eccentric

exercise with omega 3 supplementation. They found that after 72-96 hours of exercise that their

hypothesis was correct in that “high omega 3 ingestion can have a protective effect on muscle

cells during exercise and may act by reducing inflammatory response and delayed onset muscle

soreness”.10 It has been suggested that the ingestion of EPA and DHA of approximatlely 1-2 g/d

could be beneficial to counteracting exercise induced inflammation and improve overall health of

athletes. This statement was evaluated by Timothy D. Mickleborough in a review paper. The

paper found that a diet rich in omega 3 fatty acids exerts anti-inflammatory effects and may be

useful in reducing the exercise-induced inflammation in athletes. Along with inflammation, there

is a chance of increasing oxidative stress after strenuous exercise. In one of the studies

mentioned in this paper, it was shown that a supplementation of 1.75 g/day EPA and 1.05 g/day

DHA for three weeks can decrease the rise of oxidative stress in the body and can stop “post-

exercise immunosuppression response”.11 Omega 3 supplementation in athletes also showed

lower heart rates, lower blood pressures, and lower whole body CO2 consumption.

A study was conducted on rats regarding exercise recovery and omega 3 supplementation by

Priscila Neder Morato et al. where chia seed oil was used due to its high omega 3 fatty acid

profile. The experiment took a popular recovery drink (chocolate milk) and fortified it with chia
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seed oil for the omega 3 fatty acids supplementation. They had the rats perform strenuous

amounts of physical activity and then fed them the fortified drink to compare recovery time and

long term benefits related to omega 3 fatty acid supplementation after exercise. The omega 3

supplementation helped to increase elasticity, flexibility, and ultimately lowered the risk of

damage to muscles cells during exercise. They found a lower triglyceride level in the rats fed the

chia seed oil. Overall they discovered that chocolate milk is a viable recovery drink that has

proteins and carbohydrates, but by adding omega 3 fatty acids there could be greater benefits.

The blood lipid profile of the rats in this study improved and the biomarkers for inflammation

and free radicals (which usually occurs and forms after strenuous exercise) was greatly reduced

which implies that omega 3 fatty acids are a great antioxidant. Immune function was also greatly

improved overall for the rats that ingested the omega 3 supplemented drink. It was shown that

the chocolate milk drink is a good option for those who need a recovery drink post exercise and

that the omega 3 fatty acids also benefited those who were active, but also benefited the rats that

were not active. The rats that were not active also benefited from the fortification which was

shown in the lipid lowering and antioxidant activity.12

Application to Practice

This topic may seem like a shot in the dark when it came to realistically putting facts together

that are related to chia seed omega 3 fatty acids and exercise performance, but there seems to be

some merit. There have been many studies coming out talking about the benefits of omega 3

fatty acids in general, not just regarding exercise performance and recovery. Since omega 3 fatty

acids are growing in beneficial awareness, there is a growing interest in foods that have high

amounts of omega 3 fatty acids. This is a great awareness to have, but some clients and patients
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may not understand the difference in ALA, EPA, and DHA when it comes to functionality in the

body. When it comes to a person who performs long term exercise and high endurance training

for activities that last more than 90 mins at a time, exercise performance and recovery time is

very important to them and their overall health. By learning more about the trends and topics

brought up among the exercising community and how they really affect the body, dietitians can

be more aware about and can better educate their patients about these topics. After typing in a

Google search about chia seeds and exercise performance, tons of websites popped up and

discussed their benefits. Although these websites were reputable sources, they did not explain

that a conversion had to take place in the body for this “healthy plant based fat source”13,14 to be

useful for exercise performance benefits.

Although all of the studies mentioned before had to do with either the ALA found in chia

seeds or the EPA and DHA found in other omega 3 fatty acid foods, there is a very limited

conversion that takes place in the body to actually use that ALA. ALA conversion to EPA and

DHA in the body is relatively inefficient and only converts to about 1% of DHA in males while

EPA has a slightly higher conversion rate of ALA becoming 0.3%-8% in males and up to 21% in

women. This conversion rate is low, and based on the benefits of omega 3 fatty acids in the body

when it comes to exercise performance and recovery, this small conversion rate will not provide

much for the body to use in this manner. There are studies that show positive effects in the body

when it comes to ALA specifically related to exercise performance but they are limited to

inflammation in general. A study completed by David C. Nieman et al. studied the effects of chia

seed omega 3 fatty acid ALA to water when it came to exercise performance. The subjects in the

study fasted overnight before running on a treadmill to see if a chia seed oil supplement would

improve the treadmill time or if water alone would have similar or better results. They found that
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the ALA did not affect the run time at all compared to water. They concluded by saying that the

acute ingestion of ALA would not improve the running times of those who participate in

prolonged exercise but might be slightly beneficial to the anti-inflammatory response in the

body. They discovered that the anti-inflammatory response may be due to the fact that ALA

takes up to a week to convert to EPA which could reduce inflammation that is delayed after

extensive exercising. These types of studies are important to know about when talking to patients

when they are looking for new information to stay healthy after their exercise or for improving

their performance.15

Conclusion

In this paper, the history of the chia seed, the benefits of the chia seed oil, its impact on

exercise performance and health was discussed, and overall the conclusion seems to be the same:

ALA is not as beneficial as EPA and DHA. Although ALA is beneficial when it comes to

lowering inflammation it can also be beneficial for carbohydrate loading before endurance

exercises that last >90 minutes. The benefits from chia seeds are not warranted when it comes to

exercise performance and recovery, but if someone were to take chia seeds as a source of omega

3 fatty acids a better alternative would be to just take EPA or DHA as the conversion time in the

body takes too long (up to a week) before the ALA is converted to a long chain omega 3 fatty

acid. The pay-off for the ALA conversion is not large enough to really have an impact on overall

performance, and may have just a small amount of benefits when it comes to recovery time.
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Work Cited

1. de Falco B, Lanzotti V, Amato M. Chia seeds products: An overview. PHYTOCHEM

REV. 2017;16(4):745-760.

2. Muñoz LA, Cobos A, Diaz O, Aguilera JM. Chia seed ( salvia hispanica ): An ancient

grain and a new functional food. Food Reviews International. 2013;29(4):394-408. doi:

10.1080/87559129.2013.818014.

3. Rodriguez-Abello D, Ramirez-Aviles L, Navarro-Alberto J, et al. Performance of

growing rabbits fed increasing levels of discarded salvia hispanica L. (chia) seed. TROP.

ANIMAL HEALTH AND PROD.. 2016;48(5):959-965.

4. Coorey R, Novinda A, Williams H, et al. Omega-3 fatty acid profile of eggs from laying

hens fed diets supplemented with chia, fish oil, and flaxseed. Journal of Food Science.

2015;80(1):S187. doi: 10.1111/1750-3841.12735.

5. Castejón N, Luna P, Señoráns FJ. Ultrasonic removal of mucilage for pressurized liquid

extraction of omega-3 rich oil from chia seeds (salvia hispanica L.). Journal of Agr. &

Food Chem.. 2017;65(12):2572

6. Norlaily Mohd Ali, Swee Keong Yeap, Wan Yong Ho, et al. The promising future of

chia, salvia hispanica L. Journal of biomed & biotech. 2012;2012:171956.

http://dx.doi.org/10.1155/2012/171956. doi: 10.1155/2012/171956.

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7. Timilsena Y, Timilsena YP, Adhikari R, et al. Physicochemical and functional properties

of protein isolate produced from australian chia seeds. FOOD CHEM. 2016;212:648-656.

8. Illian TG, Casey JC, Bishop PA. Omega 3 chia seed loading as a means of carbohydrate

loading. J Strength Cond Res. 2011;25(1):61-65. doi: 10.1519/JSC.0b013e3181fef85c.

9. Gligor Ș, Gligor R. The potential role of omega-3 fatty acids supplements in increasing

athletic performance. Timisoara Physical Ed. & Rehab Journal. 2016;9(16):25-34.

10. Kathleen Hebert TS. Influence of omega-3 (N3) index on performance and wellbeing in

young adults after heavy eccentric exercise. Journal of Sports Sci and Med, Vol 13, Iss 1,

Pp 151-156 (2014). 2014(1):151.

11. Mickleborough TD. Omega-3 polyunsaturated fatty acids in physical performance

optimization. International Journal of Sport Nut. & Exercise Metabolism. 2013;23(1):83-

96.

12. Morato PN, Rodrigues JB, Moura CS, et al. Omega-3 enriched chocolate milk: A

functional drink to improve health during exhaustive exercise. Journal of Functional

Foods. 2015;14:676-683. doi: 10.1016/j.jff.2015.02.034

13. Fleet Feet Sports St. Louis. Chia Seeds for Runners: Power Your Run with This Ancient

Superfood - Fleet Feet St. Louis. http://www.fleetfeetstlouis.com/news/chia-seeds.

Accessed April 3, 2018

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14. Benefits of chia seeds for athletes. 33Shake. https://www.33shake.com/news/benefits-of-

chia-seeds-for-athletes/. Accessed April 3, 2018.

15. Nieman DC, Gillitt ND, Meaney MP, Dew DA. No positive influence of ingesting chia

seed oil on human running performance. Nutrients. 2015;7(5):3666-3676. doi:

10.3390/nu7053666