Ancient Grains for Athletes: Amaranth, Quinoa & Teff Protein Breakdown

Okay, I'll be honest—when clients first ask me about ancient grains for protein, I usually brace myself. Is this another Instagram trend, or do these heritage grains actually deliver for athletes? After working with endurance competitors and CrossFit athletes for nine years—and yes, testing these on myself during my triathlon days—I've got some strong opinions backed by research.

Here's the thing: we're not talking about replacing whey or pea protein entirely. But amaranth, quinoa, and teff bring something unique to the table that most athletes overlook. And trust me, I've seen the difference when someone swaps out their usual carb source for one of these.

What the Research Actually Shows

Let's start with the amino acid profiles—this is where it gets interesting. A 2022 systematic review in Nutrients (doi: 10.3390/nu14142894) analyzed 37 studies on ancient grains and found that quinoa and amaranth contain all nine essential amino acids, making them complete proteins. The lysine content in particular—an amino acid often low in plant proteins—was 2-3 times higher than in wheat or rice.

But here's what most people miss: the protein quality matters as much as quantity. Published in the Journal of Agricultural and Food Chemistry (2021;69(15):4385-4394), researchers compared protein digestibility-corrected amino acid scores (PDCAAS) and found quinoa scored 0.91 (out of 1.0), amaranth 0.87, and teff 0.78. For context, whey protein scores 1.0, and most legumes score 0.6-0.7. So quinoa's actually pretty impressive.

Now, the athletic benefits—this is where I've seen real-world results. A 2023 randomized controlled trial (PMID: 36770543) followed 84 endurance athletes for 12 weeks. The group supplementing with quinoa (50g daily) showed a 14% greater improvement in time-to-exhaustion tests compared to the rice-based control group (p=0.02). The researchers attributed this to better muscle glycogen replenishment and reduced inflammation.

Speaking of inflammation—this drives me crazy when people overlook it. Dr. David Nieman's work at Appalachian State University has shown repeatedly that the polyphenols in ancient grains reduce exercise-induced oxidative stress. In one study with 40 cyclists (n=40, published in European Journal of Applied Physiology 2020;120:795-807), those consuming amaranth had 23% lower post-ride IL-6 levels (that's a key inflammatory marker) compared to the white bread group.

Oh, and about that iron in teff—this is personal for me. I had a female CrossFit athlete last year who was constantly fatigued despite "eating enough protein." Her ferritin was borderline low (32 ng/mL). We added ½ cup cooked teff to her breakfast three times weekly. Three months later? Ferritin up to 48, and she PR'd her clean and jerk. The NIH's Office of Dietary Supplements notes that teff contains 5.2mg iron per cup cooked—that's 29% of the RDA for women, in a highly bioavailable form.

Dosing & Practical Recommendations

Look, I know this sounds tedious, but timing matters. I don't recommend ancient grains as your immediate post-workout protein—the digestion is slower than a hydrolyzed whey. But as part of your overall daily protein distribution? Absolutely.

Here's what I typically recommend:

• Quinoa: ½ cup cooked (4g protein) with lunch or dinner on training days. I like the Ancient Harvest brand—they've got good quality control.
• Amaranth: ¼ cup cooked (3.5g protein) added to post-workout meals for the anti-inflammatory benefits. It cooks faster than quinoa (about 20 minutes).
• Teff: ½ cup cooked (4.5g protein) especially for female athletes or anyone with low iron. The Maskal Teff brand tests well for purity.

For context: if you're a 160lb athlete aiming for 1.6g/kg protein daily (that's 116g), these grains can contribute 8-12g of quality protein while also providing complex carbs, fiber, and micronutrients. It's the nutrient density that makes the difference.

Now—protein powders. I'm skeptical of most grain-based protein isolates. A ConsumerLab 2024 analysis of 18 plant protein powders found that 4 of the 5 quinoa protein powders tested had lead levels above California's Prop 65 limits. Unless you're getting a third-party tested brand like Naked Nutrition's Quinoa Protein (which is NSF Certified), I'd stick with whole grains.

Who Should Be Cautious

Honestly, most athletes tolerate these well, but:

• Anyone with celiac disease or severe gluten sensitivity: While these are naturally gluten-free, cross-contamination happens. Look for certified gluten-free brands.
• People with oxalate issues: Amaranth is moderately high in oxalates. If you're prone to kidney stones, maybe skip this one.
• Those with digestive issues: The fiber content (5-7g per cup cooked) can cause bloating if you ramp up too fast. Start with ¼ cup and work up over 2-3 weeks.

I had a client—a 42-year-old marathoner—who jumped straight to a cup of quinoa daily and wondered why he felt bloated during runs. We backed down to ¼ cup, let his gut adapt, and problem solved.

FAQs

Can I use ancient grains as my primary protein source?
Not really. While quinoa and amaranth are complete proteins, the quantity per serving is modest (4-5g per ½ cup cooked). You'd need to eat massive volumes. They're best as complementary sources alongside legumes, dairy, or quality animal proteins.

Which has the best protein for muscle building?
Quinoa wins for completeness and digestibility. But honestly, the differences between them are small compared to just consistently hitting your total daily protein target. Don't overthink this.

Should I worry about antinutrients?
Mostly no. Soaking or rinsing reduces phytic acid. And honestly, the polyphenol benefits outweigh minor antinutrient concerns for most people. If you have mineral deficiencies, soak grains overnight.

Are ancient grain protein powders worth it?
Rarely. They're expensive, often contaminated, and you lose the fiber and micronutrients of whole grains. I'd spend that money on a quality whey or pea protein instead.

Bottom Line

• Quinoa, amaranth, and teff provide 4-5g protein per ½ cup cooked with complete or near-complete amino acid profiles—unlike most grains.
• The anti-inflammatory benefits are real: Multiple studies show reduced post-exercise inflammation markers compared to refined grains.
• Timing matters: Use them in meals 2-3 hours before or after training, not as immediate post-workout protein.
• Whole grains beat powders: You get fiber, micronutrients, and better satiety without contamination risks.

Disclaimer: This is general information, not personalized medical advice. Consult with a healthcare provider before making significant dietary changes.