Amaranth in an athlete’s diet: how to use it

Amaranth for athletes is a noteworthy choice: this ancient pseudocereal provides complete protein, plenty of iron and slowly absorbed carbohydrates. Unlike most cereals, amaranth contains all essential amino acids, including lysine, which is important for muscle protein synthesis. In this article, we look at what science knows about amaranth and how to use it sensibly in an athlete’s everyday diet.

What nutrients make amaranth valuable for athletes?

Amaranth for athletes offers notable nutrient density. According to the nutrition database of the National Institute for Health Development (TAI), 100 g of dry amaranth grain contains approximately 14 g of protein, 65 g of carbohydrates and 7 g of fat. The mineral content is particularly impressive: iron content reaches up to 7.6 mg per 100 g of dry matter, and magnesium is around 248 mg/100 g – both are important micronutrients for athletes. The European Food Safety Authority (EFSA) has confirmed that magnesium supports normal muscle function and helps reduce tiredness (EFSA nutrition recommendations).

Amaranth is also one of the few plant sources that contain squalene – a lipid with antioxidant properties that is usually associated with animal fats. Squalene and the overall nutritional profile of amaranth have been reviewed in depth by Caselato-Sousa and Amaya-Farfán (Caselato-Sousa & Amaya-Farfán, 2012).

How does amaranth complement an athlete’s protein needs?

An athlete’s daily protein requirement is 1.4–2.0 g per kilogram of body weight, depending on training load and goal (Stokes et al., 2018). Most cereals cannot support this requirement on their own because they lack enough lysine. Amaranth clearly stands out here: it contains approximately 0.75 g of lysine per 100 g of dry matter, an amino acid that is deficient in corn and wheat (Alvarez-Jubete et al., 2010). Lysine is needed for producing collagen and muscle proteins and for supporting immune function.

An athlete whose nutrition is plant-based can use amaranth to top up their protein intake without adding animal products. It makes sense to combine amaranth with legumes – lentils, chickpeas or black beans improve the amino acid profile even further. If you want to check whether your food is leaving you short on macronutrients, it’s worth reading why use a food diary – regular logging helps you spot gaps in your diet before they show up in training.

Note that amaranth is a food source, not a supplement. Supplements for athletes explains when a supplement is justified and when a varied diet is enough.

How to work amaranth into an athlete’s everyday nutrition?

Amaranth is cooked much like rice: 1 part dry grain to 2.5 parts water, with a cooking time of approximately 20 minutes. The result is a soft, slightly nutty, porridge-like mass. Here are some practical ways to use it:

• As breakfast porridge: 60 g of dry amaranth + plant-based milk + berries provides approximately 18 g of protein and 45 g of carbohydrates
• As a post-workout meal: 80 g of cooked amaranth + legumes + sautéed vegetables make a complete plant-based meal
• In baking: amaranth flour can replace up to 25% of the wheat flour without significantly raising the glycemic load
• In soups and stews: whole cooked amaranth adds a creamy texture and protein without a noticeable flavor

Amaranth is naturally gluten-free, so it suits athletes with celiac disease or gluten intolerance. However, you should buy a certified gluten-free product, as cross-contamination during processing is possible.

The roots of an athletic lifestyle often lie in everyday consistency rather than exotic superfoods – the simple, fairy-tale-like story of Oh seda Otti reminds us of this, too. Amaranth fits exactly this mindset: an ordinary, affordable and dependable food that serves an athlete’s goals without the fuss.

Does amaranth replace creatine or other supplements?

No. Amaranth is a nutritional foundation – it provides macro- and micronutrients but has no ergogenic (directly performance-enhancing) properties. Creatine works quite differently: it replenishes phosphocreatine stores in the muscles and supports speed and explosive strength in short-duration efforts. How to use creatine explains dosing and the scientific background in more detail.

You don’t have to choose between amaranth and creatine – they play different roles. Amaranth creates the nutritional base on which training results are built; creatine is a supplement with a specific effect for those who gain evidence-based benefit from using it.

References

• Caselato-Sousa VM, Amaya-Farfán J. (2012). State of knowledge on amaranth grain: a comprehensive review. J Food Sci. 77(4):R93–104. PMID: 22515252
• Alvarez-Jubete L, Arendt EK, Gallagher E. (2010). Nutritive value of pseudocereals and their increasing use as functional gluten-free ingredients. Trends Food Sci Technol. 21(2):106–113. DOI: 10.1016/j.tifs.2009.10.014
• Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. (2018). Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training. Nutrients. 10(2):180. PMID: 29414855
• EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific Opinion on Dietary Reference Values for protein. EFSA Journal. 8(8):1461. DOI: 10.2903/j.efsa.2010.1461

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