Loving the BITE: High Protein Chia Pudding Makes a Great Snack


We’ve got a new high-protein snack option this week. Actually, it’s a great option for breakfast, lunch, snacks, pre-training or recovery. Let’s just call it versatile.

It uses just 4-5 ingredients, packs in a whopping amount of protein (especially for a snack that can be made with vegetarian/vegan only ingredients), and utilizes the great nourishing benefits of chia seeds.

What is it? Ch-Ch-Ch Chia Pudding (never gets old, am I right?).

While it may be a stretch for some, especially due to the soaked chia texture – I’m talking to you, hubby – many people love its flavor, versatility, and yes, health benefits. I’ll admit I don’t generally get hung up on textures, and I love it. You may too.

We’ll start with an easy template recipe, and then add some options and variations.

Recipe of the Week: Basic High Protein Chia Pudding


  • ¾ cup milk (dairy, almond, coconut, etc. – use unsweetened)
  • 2-3 Tbsp chia seeds (here’s the brand I usually buy)
  • 2 tsp real maple or organic honey (to taste)


Place all ingredients in a jar. Shake very well. Allow to set in the fridge 4+ hours or overnight.


Serving Options:

For a snack, eat as written.

If you’d like to use it as part of a meal such as breakfast or lunch, either increase by 50-75% (most women) or 100% (most men), or add other foods to round out the meal.

If using as pre-training – Try to consume it at least 90 minutes before your ride. Most cyclists should use non-dairy milk if using milk in pre-training, as dairy can be tough to digest for some.

If using as recovery – add 1 scoop favorite protein powder and an additional 2 tsp maple or honey.


With 2% Dairy Milk: 180-200 calories, ~25 gm carbs, 16 gm protein, 8 gm fiber.

With most non-dairy milks: 150-180 calories, ~25 gm carbs, ~10 gm protein, ~8-10 gram fiber.

As directed for recovery: : ~340-360 calories, 25 gm carbs, 30-36 gm protein, 8 gm fiber.


Whether or not you’re a runner (good cycling cross-training, right?), you may have heard of the book Born to Run.  Personally, I love this book.  It’s a wonderfully entertaining, well-written story of incredible endurance athletes, great racing, and the love of sport.  If you’ve read it, or heard about it, you may also be interested in the fuel used by these incredible endurance athletes.

According to the book, the Tarahumara People used pinole (ground corn) and chia seeds as their primary fuel.  In the ever-increasing sports nutrition market, this revelation sparked a whole new interest in the ancient seed, and a whole new niche for Chia seed sports foods.  While I don’t think Chia seeds are a one-stop miracle food that will solve all your problems and single-handedly get you to the top of the podium, they are a valuable nutrient-packed, high-antioxidant, long-lasting-energy seed that can be utilized in daily eating or training nutrition.  And surprisingly, many athletes tolerate the high fiber content well and don’t report digestional issues like you’d expect from a high fiber food, especially when it’s first soaked before consumption as in our recipe this week. In my opinion, chia seeds make for a perfect complement to quicker energy foods/drinks on the bike.

As a long-lasting energy source, Chia seeds and Chia-based products are most appropriate for consumption 1-2 hours before a ride or during a ride that lasts longer than 2 hours.  A few commercial sports nutrition options that use Chia seeds include:

In addition to long-lasting, slow-and-steady-digesting carbs and fiber, Chia seeds are wonderfully versatile and have a lot to offer nutritionally.  They are absolutely a great choice for everyday nutrition, anytime.  In fact, they provide:

Minerals – Chia seeds are an excellent source of phosphorous, manganese and calcium.  They also contain trace amounts of sodium and potassium.

Healthy fats: Chia seeds contain a high amount of plant based omega-3s.  And, while these cannot replace the omega-3s from fish and seafood, they still promote reduced inflammation and overall health.

Fiber: Chia seeds are a great source of fiber at six grams per one tablespoon!  Soluble fiber promotes digestive health, steady energy and blood sugars, reduced cholesterol, improved immunity, and overall wellness.

Antioxidants: Great for the athlete, Chia seeds provide healthful antioxidants that combat oxidative stress.  Specific antioxidants include caffeic and chlorogenic acids, myricetin, quercetin, and kaempferol.  These nutrients have also been correlated with reduced risk of cancer.

Protein: Chia seeds, like quinoa seeds, contain complete proteins with all essential amino acids.  Every tablespoon of chia provides 2 grams of protein.

I’m a big fan of chia, and the more ways you want to add it, the better (not all in one day, but with variety day to day!). Enjoy the health benefits, the flavors added, and yes, even the texture. Then get on your way like an ancient barefoot runner!

Fuel Your Ride. Nourish Your Body.

If you’d like to work with Kelli one-on-one with a Custom Nutrition Plan & Coaching, or download one of her acclaimed Instant Download Plans like Fuel Right Race Light, click here: Apex Nutrition Plans for Endurance Athletes. Be sure to use coupon code lovingthebike for a 15% discount!

Enjoy Your Ride
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    April 2024
    M T W T F S S


Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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