Tarahumara runners of northern Mexico’s Copper Canyon country have fueled their long runs with a chia-seed based drink called iskiate (water mixed with chia seeds, honey, and lime juice) for thousands of years. Not just a myth that’s evolved from its ancient origins, the tiny chia seed, after contemporary research, has reached superfood status and offers runners (and bikers, etc.) a traditional alternative to the modern-day high-tech processed power bar, that is actually more effective. Chris McDougall, author of “Born to Run” famously described chia seeds as “10,000 year old Red Bull,” although, unlike Red Bull, chia seeds are nothing but good for you!

Chia is a small, subtlety flavored black or off-white seed that has been cultivated in Central America and Mexico for more than 3,000 years. Revered for its nutritional punch, chia seeds were offered to Aztec gods in religious ceremonies. Today, not only are they a sloppy paste that you smear onto a terracotta “head” to sprout green, “Chia seeds are a convenient and nutrient-dense food that can help runners meet their nutritional needs,“ says Dana Norris, M.S., R.D., C.S.S.D. “That’s because they provide protein, omega-3 fatty acids, fiber, and many other nutrients like magnesium, calcium, phosphorus, and potassium.” So it is safe to say that this centuries old, tried, and tested food is proven to boost staying power.

Of course chia seeds alone will not transform performance, but they do bring a range of benefits that’ll really ramp up your ability to perform long distances, whether you’re swimming, cycling, or running:

1. Chia seeds help the slow-burn of carbohydrates in a very clever way—because they are extremely absorbent, when put in water, they expand up to 10 times their size and turn into a gel-like consistency. The gel lines the stomach and acts as a barrier to slow the conversion of carbs into sugar, stabilizing blood sugar. This means athletes can enjoy more stable and sustained energy levels.

2. Chia seeds are high in water content, so they hydrate the body, which better enables the athlete to restore lost electrolytes lost through sweat.

3. Because they contain a surprising amount of amino acids, which are the building blocks of protein, they help reduce inflammation and improve recovery.

Chia can, as mentioned above, be drank as iskiate. But they can also be consumed in pudding, smoothies, oatmeal, and baked goods such as muffins, pancakes, and bread. The important thing to remember is to always soak them before you “cook” with them. If you don’t, they can form “a concrete-like mass in your digestive tract,” which can lead to them getting stuck making breathing difficult.

Purveyors of ancient Ayurvedic medicine who promote chia’s endurance and strength-promoting qualities are being joined by contemporary western doctors, as modern scientists have extensively studied the chia to understand the mechanistics behind Ayurveda and how these seeds interact with the body and exhibit a particular effect. So it is safe to say that this tiny seed’s superfood reputation is in fact warranted.

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