Chia is a complete protein with all nine essential amino acids naturally and properly proportioned. For runners on a plant-based diet, chia is an excellent source of this macronutrient, because 28 grams (1oz) of chia seeds contain 4.4 grams of proteins, nearly 10% of our daily requirement.
As training distance and intensity increase, runners need protein to recover and build new muscle fibers so that they get stronger and more efficient. Protein is also crucial in the synthesis of mitochondria, which acts like furnaces inside muscle cell to burn fuel needed during training, meaning the tougher your runs, the more mitochondria is required.
Protein is necessary for a wide range of bodily functions related to running performance including fluid balance, enzyme production, lean tissue building and cell repair.