Chia Iskiate – A Complete Guide To Chia Seeds & Running!
Chia seeds have increased in popularity in the past few years, which is the main ingredient for Chia Iskiate. If you haven’t heard of the famous Iskiate drink, it was used by the Tarahumara runners and publicized by the book Born To Run.
Chia, which is also called Salba, has many benefits. In this article, we look at what sources of nutrition Chia seeds provide the runner. And how you can turn it into the famous Chia Iskiate drink many runners use.
Iskiate – The Best Drink For Runners
Made famous by the Born To Run Book, Iskiate (also known as Chia Fresca) is a water-based drink made from Chia seeds that provide the runner with high energy.
The Tarahumara people used this drink as a primary source of fuel when running upwards of 100 miles. The famous Iskiate drink helped keep their energy levels stable while providing high energy, high nutrient-based drink that was easily digestible.
Since the book was released, many ultra runners have started using Iskiate to fuel their energy during longer runs. Because of the texture once made, it provides an easily digestible and filling source of energy.
While this drink may not suit everyone’s taste buds, it’s worth giving it a try. It can replace some of your energy products during those long easy runs while providing additional nutritional value.
Chia Seeds & Running – A Complete Guide
Chia seeds are one of the healthiest foods on the planet, so it’s understandable more and more runners are using chia seeds as a form of energy when running. The seeds provide nutrients that can provide benefits to the body and mind. It also provides a source of energy while out running for people that struggle eating solid foods.
If you haven’t heard of Chia seeds before, they come from the plant Salvia Hispanica. These tiny black seeds were an important part of the Aztecs and Mayans diet and were known to provide these tribal members sustainable energy throughout the day.
Since then, Chia seeds have gone on to become a modern-day superfood used by thousands of people every day.
So how can Chia seeds benefit the runner?
Well, chia seeds are packed full of healthy nutrients, and each one-ounce (28 grams) serving contains:
– 11 grams of fiber
– 4 grams of protein
– 9 grams of fat (5 coming from omega-3s)
– 18% of the recommended daily intake of Calcium
– 30% of the recommended daily intake of Manganese
– 30% of the recommended daily intake of Magnesium
– 27% of the recommended daily intake of Phosphorus
Chia seeds also contain high amounts of zinc, potassium, vitamin B1, B2, and B3. This is highly impressive as one serving of chia seeds equates to just two tablespoons, making these seeds one of the most packed nutrients known to man. Each tablespoon contains 137 calories and one gram of carbohydrate. Providing a decent amount of energy per serving too.
There are many benefits to the Iskiate drink, especially for the runner and others that follow a healthy diet. Below are a few reasons why Iskiate benefits people around the world, and not just runners.
– Highly digestible
– High in Omega 3 fatty acids
– High in fiber
– High amounts of antioxidants
– High in protein
Because Iskiate is rich in nutrients can provide the runner many nutrients that our body needs after hard training. However, since it is highly digestible, it is easily consumed when out running.
This makes it a perfect drink for runners that struggle to take in solid food, making it an easy way to keep hydrated while loading the body with antioxidants and energy during those long runs.
Chia Iskiate Recipe
There are many ways you can combine Chia into your daily nutrition plan. However, the most widely used form is by making it into a drink.
To make the famous Iskiate drink, follow the Chia Iskiate recipe below:
1. Add lemon juice with water to a small pan.
2. Gently heat this up but not to boiling point.
3. Add in the Chia seeds and stir well.
4. Add agave nectar while stirring continuously for a few minutes.
5. Place in the fridge to cool
Once the mixture has cooled in the fridge, most of the seeds should be dissolved, which gives the drink a slightly slimy texture.
While this is just one recipe Chia Iskiate recipe, you can also add other ingredients with it, such as lime juice. However, you can drink it without any added juices as well.
Even though the recipe is simple, it will provide you with a drink packed full of antioxidants, protein, fiber, and omega 3, making it a simple healthy drink to have when short on time.
How To Eat Chia Seeds For Running?
Even though chia seeds are often combined to form a drink, they are still eaten raw by many people. One of the most common ways people eat chia seeds is to combine them with salads, yogurt, or rice. Alternatively, adding them to porridge, pasta, and other meals can work too.
However, how do you eat chia seeds when running?
Luckily you can purchase these in grounded, flour, or whole form. That allows the runner to choose between mixing up a drink or using the flour to bake some high-energy biscuits.
Many runners use the flour form to make energy bars that can be taken on runs with them, while others prefer to stick to drinking them mixed with lemon or lime juice.
So if you are looking for ways to incorporate chia seeds into your diet, start by trying the Iskiate drink first. Then if you like it, start making your own energy bars from Chia flour. You won’t regret it.
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