News : Teff: the ideal food for runners

News :

Teff: the ideal food for runners

Did you know that teff is one of the foods that the fastest runners in Ethiopia usually consume? And it is that thanks to its properties and nutrients it is not surprising that athletes opt for this typical cereal from their country.

Next, we reveal to you what is teff, what are its benefits in runners and how can you consume it.

What is Teff?

Her real name is Enagnotis Tef. Is about a cereal that began to be cultivated in Ethiopia and Eritrea native between 4000 B.C. and 1000 B.C. With the passage of time, it has increasingly gained more space between the countries of Europe and the USA. USA

The size of this cereal is small, similar to the grain of quinoa, and it has a sweet and toasted aroma. Teff is used to prepare the famous Ethiopian injera, bread or flat pancakes.

Teff Properties

This type of cereal has a large number of beneficial properties for our body:

  • Contains more fiber than other gluten-free cereals.
  • It has protective phytochemicals and antioxidants.
  • It is a great contribution of calcium.
  • Provides a high iron content.
  • It provides minerals such as zinc, magnesium, copper and phosphorous.

Benefits of teff in runners

Perhaps you still wonder how this cereal can help runners in particular and why it is the star food among Ethiopian athletes.

Teff contains perfect properties and macronutrients for athletes, as it provides the following benefits:

  • Increases physical endurance.
  • Improves hemoglobin level and blood quality.
  • Provides a protein contribution of biological value.
  • Its carbohydrates are slow absorption, so it generates an extra energy.
  • It favors muscle recovery thanks to its high level of lysine.
  • Avoid muscle aches and cramps.

Other benefits

In addition to all the benefits mentioned above, teff can offer us many other advantages for our health. Do you want to know what they are?

  • It prevents diabetes and helps regulate blood glucose levels.
  • Prevents the appearance of cardiovascular diseases.
  • Thanks to its high fiber content, it improves constipation.
  • Prevents bone decalcification.
  • Being a satiating food, it helps to alleviate obesity problems.
  • It improves premenstrual symptoms.
  • Thanks to the supply of omega-6 improves inflammatory skin diseases such as eczema, atopias, etc.

How to consume it

Now that you have discovered all the benefits and advantages that this cereal can offer you, we are going to tell you how you can consume it in several different ways.

In 2006, the export from its original country was banned, since it was feared that external demand would supply the local needs. Even so, its flour, flakes and grains are currently sold.

In grain.

We can use it in grain to make creams, porridge for breakfasts or snacks, or to thicken certain stews, stews and sauces.

For each cup of teff you have to put 3 glasses of water or milk in the pot. Cook over low heat, allowing the grain to boil for approximately 15-20 minutes.

Organic Teff Seed 500 gr from El Granero Integral

In flour.

In flour it is perfect for making breads, crepes and some desserts. For example, a good idea is to create your own pizza dough with teff flour.

Teff flour gluten free 700 gr

Price: € 8.91 (€ 12.73 / kg)

Teff flakes.

You can sprinkle them on salads, yogurt, or create mueslis and healthy bars.

Organic Teff Flakes 250 gr from El Granero Integral

3 delicious recipes with teff

Finally, we provide you with 3 simple recipes with this food. Don't forget to take note!


As we mentioned earlier, injera is a fermented food, whose appearance is very similar to that of a wheat pancake. Use it in your lunches or dinners. The recipe is quite simple:


  • 100 grams of teff flour.
  • 150 ml of water.
  • A pinch of salt.


  1. Mix the flour and water in a bowl or container. Create a dough and let it rest with a clean dry cloth on top. You will have to have a little patience, since for it to ferment correctly it is necessary to wait between 1 and 3 days. When you see bubbles appear in the dough, you can take the next step.
  2. Then, with the sourdough, add a little water until you get a liquid texture but with consistency. Add a pinch of salt.
  3. Heat a frying pan with a little oil and add enough dough to make a thick pancake.
  4. The injera only cooks on one side, so use a lid and make sure it doesn't burn. When small bubbles form on the cake, it is ready to eat.

Pizza mass.

When you get to work out and you fancy a pizza you can create your own dough to turn this dish into a healthier option.


  • 90 grams quinoa flour.
  • 30 grams teff flour.
  • A pinch of salt.
  • 5 ml of yeast.
  • 120 ml of warm water.
  • A tablespoon of olive oil.


  1. Put the oven to preheat to 200º.
  2. In a bowl or deep bowl you must beat all the ingredients, except the water and the olive oil.
  3. Then add the warm water to the dough.
  4. Cover the bowl and let it steep for about 10 minutes.
  5. Spread the oil on the baking paper so that the dough does not stick.
  6. Transfer the dough to a tray with the baking paper and roll it out creating a circle.
  7. Heat the pizza base in the oven for 10-15 minutes at 150º.
  8. Add your favorite seasonings, and cook for about 10 more minutes.
  9. Done !, you can now enjoy a healthy pizza.

Cream with teff.

You can take this cream as breakfast before doing your workouts.


  • 180 grams of teff flakes.
  • 120 ml of water.
  • 350 ml of milk (can be a vegetable).
  • 15 ml of coconut oil.
  • 1 teaspoon of sea salt.
  • 1 banana


  1. Heat a frying pan and add the oil, the teff flakes, the milk, the banana slices and the salt.
  2. Boil the mixture and let it rest for 15-20 minutes over medium heat.
  3. Once it has cooked and the texture is to your liking, distribute the entire content in different bowls.
  4. You can cut some banana slices to decorate, and sprinkle a little cinnamon.

With this breakfast you will not lack energy throughout the day!

If you are a runner, the teff can become a great ally for your performance. It will help you get more energy and recover properly from your workouts. In addition, as you have been able to verify, it will provide you with many other benefits.

And you, do you dare to try the super food of Ethiopian athletes?

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