Green Tea and Chia Energy Drink

Green Tea and Chia Energy Drink

I think CrossFit is going to be the death of me.

Let me back up for a minute here.  In case you don’t know what CrossFit is, it’s basically an intense strength and conditioning program that focuses on functional movement. (You can see a visual demonstration in this video.)

I started CrossFit last week and just finished my first week of beginner classes. At the end of each workout I find myself laying on the floor thinking that this is how I am going to die… 

And the scary thing is that these are only the beginner classes! Our workouts are only 15 minutes long! It honestly makes me feel a little pathetic because I love intense workouts and have done plenty of kettlebell and boot camp classes before this, but CrossFit definitely takes the cake in terms of intensity.

Next week I start the regular classes and I’m honestly a little worried if I’ll make it through the full class…. which is exactly how I got inspired to make my own healthy version of an “energy drink.”

Green Tea and Chia Energy Drink

In my “energy drink” experimentation I wanted to create something that would boost energy naturally (with no creepy chemicals!) and help satiate my appetite so I wasn’t starving during my workout (but wasn’t stuffed either)… Enter the Green Tea Chia Energy Drink!

My natural energy drink combines chia seeds with green tea for a delicious energy-boost loaded with health benefits: 

  • Omega-3 Fatty Acids:  chia seeds are loaded with omega-3 fatty acids, which are important because our bodies require omega-3’s and we don’t produce them naturally (so we must get them through our diet). Omega-3’s have a ton of benefits, including reducing inflammation and bone and joint health.
  • Antioxidants & Minerals:  both chia seeds and green tea contain antioxidants which fight oxidative stress, free radicals, and have been shown to help prevent age-related diseases.
  • Fiber & Protein: chia seeds contain both fiber and protein, making them the perfect snack.  When combined with liquid, chia seeds form a gel that helps with satiety between meals or before a workout.
  • Natural Energy Boost:  one cup of green tea contains about 25 mg of caffeine, which is much less than the caffeine you would find in coffee (about 100 mg/cup) or a traditional energy drink (around 250 mg!). Plenty of studies have shown that caffeine before a workout or sports event does increase performance so green tea is a great way to get a little energy boost before a tough workout.

Green Tea and Chia Energy Drink

To save myself time, I’ll usually brew a large batch of this so my drinks are ready to go in the fridge. Storing them in glass mason jars also makes them easy to take on-the-go so you’re always prepared.

Since some of my CrossFit classes are in the evenings and I’m pretty sensitive to caffeine, I’ll actually brew a batch of tea using half Numi green tea and half Numi honeybush tea (since it’s decaffeinated) to lessen the amount of caffeine. This recipe is pretty adaptable so you can use your favorite type of tea, and even add sweetener if desired.

Have you ever tried CrossFit? If so, any recommendations for beginners? And, how do you boost your energy before a tough workout?

Green Tea and Chia Seed Energy Drink
Prep time
Total time
Recipe type: Drink
Serves: 1
  1. Bring water to a boil.
  2. Let tea steep 3 - 5 minutes, then remove tea bag.
  3. Add chia seeds and mix thoroughly.
  4. Leave tea/chia seed mixture in the fridge for about an hour to cool.
  5. Shake, drink, & work out!


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  1. Jordantco says

    In this published photo, I find it very hard to deceive my eyes that there is only 1tbsp of chia in the masion jar pictured above. Is it really only 1tbsp of chia? and the drink it that thick? Love the recipe though! Ill deff be sharing this with all my workout friends as I continue to try and convince them to be natural and skip processed food/drinks full of bad stuff. I am now enjoying my chia fix and sweet fix with a vegan chia banana “pudding” with nuts. I just mash up ripe bananas, add a tbsp or two of chia, let it sit then add nuts when ready to eat! Super Delish! Amazing how different bananas taste when mashed! 😀

    • Sonnet says

      The chia seeds absorb the liquid and then make it really thick. I used 1 tablespoon of chia seeds per 8 oz of liquid for my batches. The seeds settle at the bottom, but I shook the jar right before photographing it so it looks really thick. I love making puddings with chia seeds and it sounds great with banana! :)

  2. Shauna says

    Hey Sonnet!
    I just finished my first month of CrossFit and I LOVE it!! I’m sure you can already tell, but it’s the kind of think where you drink the Kool Aid and can’t stop. I have always done sports (team and individual) and I think that’s why I’m so addicted to CrossFit. It’s not just a typical “bootcamp” workout. You’re constantly learning new moves and lifts and being challenged to correct your form and set new personal records. Not to mention you have the support and competition of everyone else in the class.

    Thanks for this post, I’m definitely going to try it. I usually go to CrossFit straight from work and I’m always starving! I try to have a little protein and carbs before my workouts but it’s hard to find something on the go.

    Good luck with week 2, you’ll be great! :)

  3. says

    hm. i have not been a big fan of the texture of the chia seeds when combined with liquid but after reading this post, i think i’m going to try it again. i love this idea of the pre-workout drink…. i’m always looking for something and often times i work out “hungry-ish” and tired…. THANK YOU for the inspiration!!! xox

    • Sonnet says

      And you can always add less seeds too! The one pictured is pretty thick (as I’m usually pretty hungry after work and before my workout), but if you don’t like the texture, then just add fewer seeds. :)

  4. says

    What a great idea. I love how chia seeds soak up extra liquid in overnight oats but forget that they’re super nutritious too. I’m not a coffee drinker but love green and herbal teas so will have to try this for an energy boost.

  5. says

    I did crossfit for awhile a year ago! Definitely sparked my interest to be a full blown workout junkie! Wasn’t too generous on my joints, but it was a great experience. Def. going to share this recipe with me girlfriend. She absolutely loves the texture of chia in kombucha….so her love of chia + green tea = WIN! Thanks for your brilliance once again!!

    • Sonnet says

      Thanks Brandi! Crossfit can be really hard on the joints. I have some knee issues myself so I’ve been modifying exercises as needed and making sure I actually take a break on my rest days. Hope your girlfriend likes the recipe! :)

  6. says

    Oh, p.s.. I would say eat something to sustain the workout that isn’t too heavy. Some WODS push you to the edge and beyond….well, you know that already 😉 Often, I’d be to the point of getting sick. I would def. stretch before and after, and supplement your body with a wholesome meal afterwards. Your eating will def. have to coincide with the type of training your body is now taking on. My crossfit instructor gave me a simple eating plan to follow. If I were you, I’d inquire :) Good luck Sonnet. Kill them WOD’s!!

  7. says

    I always used chia seeds in a pudding or smoothie, and I’ve even had it in kombucha but I NEVER thought to add to green tea. Thank you so much I will be making this right away!

  8. says

    Hi Sonnet,
    Thanks for the rec of organic green tea. I only started drinking tea, and green tea at that, this past June. Have been drinking Tazo and liking it, when only two days ago a colleague told me she alternates with organic tea to balance against possible pesticides, etc in non-organic tea. I hadn’t thought of that prior to her comments, so how timely to read your post! Just ordered Numi Jasmine Organic green tea online!
    Cheers, Laurie

  9. Victoria says

    Wow what a fab website! After several years of “letting myself go” and being completely hooked on energy drinks (redbull, coffee, berroca) I am on a mission to cleanse my body and I just love this recipe for an energy drink :) thank you very much!

  10. tessa says

    This is awsome im going to be ebf for a year nd despretly need an caffine alternitive i will still drink coffee but no red bulls or anything :( lol plus i want to start a workout asap hope this stuff works good i also herd chia seeds up milk supplys while Breast feeding so fingers crossed for this stuff to be awsome lol

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