Level blood sugar
Induce weight loss
Aid intestinal regularity
Chia slows the impact of sugars on the system, if eaten together. Chia gel creates a physical barrierbetween carbohydrates and the digestive enzymes that break them down, which slows the conversion of carbs into sugar. That means the energy from the food is released steadily, resulting in more endurance. This is clearly of great benefit to diabetics in particular. It also means that I can combine chia with super-sweet tastes like apple juice and not get super-spiked ;)
Due to the exceptional water-absorption quality of chia, it can help you prolong hydration and retainelectrolytes, especially during exertion." -source
Eddie Coyle, Ph.D. at the University of Texas in Austin, has shown that consuming carbohydrate during exercise at 70 percent of maximal effort can delay fatigue by 30 to 60 minutes. For the best results, try to take in 40 to 80 grams of carbohydrate (160 to 320 carbohydrate calories) every hour of cycling." -source
-Eat foods with good protein such as spinach, nuts, hemp seeds, and beans.
-Also, healthy fats and protein like quinoa and avocado. Rice is also good.
"Did you know that fruit has protein? It does! Many fruits contain between 4-8% protein and as a significant part of your diet, they provide a significant amount of complete protein. That’s right, fruit is a complete protein with all 8 essential amino acids! On an average day, I’ll get anywhere from 18-22 grams of protein from fruit, which provides almost half of my daily protein requirements.
Non-sweet fruit like tomatoes, zucchini and cucumbers also have protein.
Leafy green vegetables are a good source of protein. Two cups of kale has 4 grams while dandelion will have 3 grams. A head of leaf lettuce will provide about 5 grams. Basically, two large bunches of dark leafy greens each day will supply anywhere from 14-20 grams of protein. I eat most of my greens in green smoothies or shredded up in salads.
Spirulina is about 68% protein and also helps detoxify the body. It’s packed with vitamins and contains EFA’s (essential fatty acids).
Chlorella is about 60% protein and is known for it’s rapid tissue repair properties. It’s a great food if you’re very physically active or have higher protein requirements. Use it in your shakes to help speed up recovery times." -source