Chia seeds (Salvia hispanica) have gained popularity among bodybuilders and fitness enthusiasts due to their nutritional profile, particularly their high content of omega-3 fatty acids, fiber, protein, and micronutrients. Scientific evidence supporting chia seeds for bodybuilding focuses mainly on their potential to enhance overall nutrition rather than directly increasing muscle mass or strength. Chia seeds are a complete protein source, containing all nine essential amino acids, which may be beneficial for muscle repair and recovery. Additionally, their high fiber content can promote satiety and digestive health, which may indirectly aid in weight management and body composition goals.

Some studies have investigated the effects of chia seed supplementation on exercise performance and recovery. For example, a 2011 study found that chia loading was as effective as carbohydrate loading for maintaining endurance performance in athletes, though no superior benefits were observed. There is limited direct evidence linking chia consumption to significant improvements in muscle hypertrophy or strength gains, which are the primary goals in bodybuilding. Most of the claims regarding chia seeds for bodybuilding are extrapolated from their general nutritional benefits rather than robust clinical trials in this population.

In summary, while chia seeds are a nutritious food that can support a balanced diet for athletes and bodybuilders, the direct scientific evidence supporting their use specifically for bodybuilding effects (muscle growth, recovery, strength) is limited and rated as low to moderate.