Amaranth recipes for athletes: simple, nourishing ideas

Amaranth recipes have become a staple on athletes’ plates because amaranth is one of the most nutrient-dense pseudocereals in the world. With two to three meals a day, you can get complete protein, key minerals and dietary fiber from amaranth – all in its natural form and without processed additives. Below we look at specific recipe ideas and explain what the science says about amaranth.

Which amaranth recipes suit post-workout muscle recovery?

The post-workout window is especially critical for protein – muscle tissue needs amino acids to repair the micro-tears that occur during training. Amaranth is one of the few plant-based sources that contains all eight essential amino acids, including lysine, which most cereals (oats, wheat, barley) lack (Caselato-Sousa & Amaya-Farfán, 2012).

1. Amaranth porridge with banana and peanut butter

• 60 g amaranth seeds
• 250 ml water
• ½ banana, 1 tbsp peanut butter, a pinch of cinnamon

Cook the amaranth with the lid on for 18–20 minutes, until the liquid has been absorbed. Add the remaining ingredients and stir through. The protein content is roughly 12–14 g per serving. The PORGANDITOIDUD: Simple peanut bars recipe illustrates a similar approach to a quick, nourishing snack, with natural ingredients giving a good macronutrient balance.

2. Amaranth and egg white bake

• 120 g cooked amaranth
• 3 egg whites (or 1 whole egg + 2 egg whites)
• 50 g low-fat cottage cheese
• Salt, pepper and thyme to taste

Mix all the ingredients into a smooth batter, pour it into a silicone mold and bake at 180 °C for 22–25 minutes. Each serving contains over 20 g of protein, and it works perfectly as the main course of a post-workout meal.

How many nutrients does amaranth actually contain?

According to a scientific review, 100 g of dry amaranth seeds contains on average (Caselato-Sousa & Amaya-Farfán, 2012):

A study on the amino acid profile of plant-based proteins found that amaranth stands out for its particularly high lysine content compared with classic cereals (Gorissen et al., 2018). This is exactly what makes amaranth recipes especially valuable for athletes who want to add natural plant-based protein to their diet alongside their sports supplements.

According to EFSA’s nutrient reference values, an adult’s daily protein requirement is 0.83 g/kg of body weight, but for athletes who train actively the requirement can be considerably higher (EFSA nutrient reference values). Amaranth helps cover part of this need through complete amino acids, without increasing the amount of animal-based food you eat.

Is amaranth suitable for athletes on a gluten-free diet?

Amaranth is a naturally gluten-free pseudocereal – it contains no gluten. For athletes with celiac disease or gluten sensitivity, amaranth works well as a replacement for wheat, barley and rye flour in recipes. However, you need to keep the risk of cross-contamination during processing in mind: use only products with certified gluten-free labeling.

Amaranth flour pancakes (gluten-free)

• 80 g amaranth flour
• 1 egg
• 150 ml plant-based milk (oat milk or almond milk)
• 1 tsp baking powder, a pinch of salt

Mix the batter and cook it over low-to-medium heat with a little oil until golden brown on both sides. It works with both sweet toppings (berries, honey nut butter) and savory ones (eggs, avocado). More inspiration from the world of gluten-free recipes can be found in the Simple gluten-free pancakes article.

How can you work amaranth into your daily meals without spending extra time?

You don’t have to use amaranth only as a standalone food – it works perfectly as an addition to a wide range of dishes:

• In soups and stews – add 2–3 tbsp of dry amaranth straight into the boiling broth; it thickens the soup naturally in 15 minutes.
• In salads instead of croutons – cooked amaranth, lightly toasted in a pan, adds a crumbly, slightly nutty texture to a salad.
• In energy balls – mix cooked amaranth with dates, cocoa powder and coconut flakes, shape into balls and keep them in the fridge for up to a week.
• In baking – replace up to 30% of the wheat flour with amaranth flour to raise the protein content without changing the flavor noticeably.

More interesting alternatives in the world of creative recipes can be found in the Robocop recipes with Tai Kane products collection, where ingredients are likewise combined creatively to achieve high nutritional value.

References

• Caselato-Sousa VM, Amaya-Farfán J (2012). State of knowledge on amaranth grain: a comprehensive review. J Food Sci. 77(4):R93–R104. PMID: 22515252
• Gorissen SHM, Crombag JJR, Senden JMG, et al. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 50(12):1685–1695. PMID: 30167963

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