HEALTH AND WELLNESS
Diet and nutrition
Chia seeds in soda, protein in water. Why everyone is ‘maxxing’ their diets
Sara MoniuszkoUSA TODAY
Updated July 23, 2026, 9:20 a.m. ET
“Proteinmaxxing” and “fibermaxxing,” the trendy concepts of loading up on these nutrients for health benefits, are having a moment. But is it necessary? Or even healthy?
Yes, brands have already leaned into the protein craze, from protein-packed chips to drinks and more. Now, a focus on fiber-filled snacks is joining the spotlight and leading to some questionable internet trends, like people putting chia seeds in soda and even dessert
“Guys please it’s enough…” one TikTok commenter wrote on a video of someone adding chia seeds to their bowl of ice cream, which has 3.7 million views. Others were all in on the idea, writing, “You’re changing my life.”
A video of someone adding chia seeds to their daily soda, which amassed 7.7 million views, also drew mixed reviews. “Honestly I’m interested,” one commenter wrote, while another said, “I could never ruin my soda with chia seeds, you’re stronger than me.”
That said, “adding chia seeds doesn’t magically turn an indulgence into a health food, but it does add nutrition, like fiber, which may help increase the feeling of fullness,” Tara Schmidt, registered dietitian and instructor of nutrition at Mayo Clinic, told USA TODAY. “If adding chia helps someone eat more fiber consistently, that’s generally a positive change. Think of chia seeds as a nutritional upgrade − not a reset button.”
Protein in water? Yeah, it’s not just for shakes anymore
No longer do you need milky smoothies or drinks mixed with whey powders to boost your protein − the latest form is “clear protein” powder supplements and protein waters
While Schmidt said protein waters can be useful for athletes or people with high protein needs, those recovering from illness or in situations where protein foods aren’t accessible, for most people it’s not necessary
“Most Americans are meeting protein needs and could benefit from getting protein from more nutrient-dense food choices,” she said, explaining that “protein water mostly delivers that one singular nutrient.”
Why is everyone ‘maxxing’ their diets anyway?
While eating higher amounts of fiber has been associated with lowered risk of certain conditions like cardiovascular disease and Type 2 diabetes, most Americans aren’t getting enough of it, experts say
Adults should be eating about 22 to 34 grams of fiber per day, depending on age and sex But the vast majority of people who eat Westernized diets fall short of their recommended daily fiber, Ashley Koff, registered dietitian at the Better Nutrition Program, previously told USA TODAY
Unlike fiber, Americans typically do get enough (or more than enough) protein, with consumption in the United States reaching record highs
But that still hasn’t stopped the “maxxing” obsession. Why?
“We’re in an era of optimizing performance, appearance and longevity,” Schmidt explained. “With our attention on social media, wearable tech and biohacking, we’re asking, ‘How can we get more of those trending nutrients?'”
But that doesn’t mean we should be zoned in on just a few ingredients
“While I appreciate the attention to nutrition, eating with intention and experimenting with health foods, more of anything is not always better,” she added. “More fiber or protein is just fine in most cases, but not if we’re ignoring the overall dietary pattern.”
For example, in addition to chia and other seeds, fiber can also be found in foods like oats, beans, lentils, nuts and fruits such as apples − and experts recommend diversifying your plate to get a variety of fibers
“Adding nutritious foods is generally a positive trend. The problem starts when we expect a single ingredient, supplement or fortified product to compensate for an overall dietary pattern that isn’t meeting our needs,” Schmidt added. “Nutrition isn’t about finding the perfect food − it’s about building a consistently healthy pattern over time.”
Contributing: Alexandra Frost, USA TODAY
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