For marathon runners from Ethiopia, teff could represent a home field advantage. The millet has been cultivated there since time immemorial. What makes her so special? Teff has many important minerals, proteins and amino acids. Ideal for endurance and strength athletes.
Berlin Marathon 2019: The first three places for men go to runners from Ethiopia. For women it is the first two places. Why is it that Ethiopian athletes keep winning the races around the world? Probably several things.
Like neighboring Kenya, also known for its strong runners, Ethiopia is very high. Many runners train near the capital Addis Adeba at an altitude of 2500 meters. The oxygen saturation of the air is lower there, the body adapts and improves the oxygen uptake capacity. Athletes have an advantage when competing against competitors on flat land. In addition, the practice of running a lot from an early age – the children often have to walk long distances to school – should have a positive effect on running performance in adulthood. The training methods, which differ from those in Europe and America, and the enormous willpower – sport is often the only chance to escape the modest living conditions – also play a major role. Numerous studies deal with the connection between genetics and running performance – and thus the question of whether you were born to be a runner.
Ethiopian runners swear by millet
In addition to these factors, the diet of Ethiopian runners could be another building block for their peak performance. Particularly popular: the original millet teff – and the flatbread made from it: injera. Haile Gebrselassie, for example, swears by both.
Unbeatable in marathons for a long time: Haile Gebrselassie swears by teffPhoto: Getty Images
Who? The 1.64 meter tall long-distance runner and two-time Olympic champion from Ethiopia set 26 world records in the 1990s alone! His recipe for success: “For me, teff means everything. Teff, injera, then altitude training – and we go around the world and win.”
What makes teff so valuable to athletes?
Teff contains many performance-enhancing ingredients. Among other things, the iron content in the original millet is particularly high. This increases the number of red blood cells in the blood. «These bind the oxygen faster, which in turn leads to improved endurance and athletic performance,» explain the experts from the International Rural Development Service in a paper on the Ethiopian miracle grain.
In general, iron is considered important for the immune system. Other important minerals in teff include calcium, potassium, zinc, and magnesium. These minerals help the body to regenerate quickly after exercise.
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Millet from Ethiopia reduces cravings and fills you up
Due to a number of complex carbohydrates, teff has a comparatively low glycemic index (GI). This is shown by studies, the results of which were published in a study by the scientist Kaleab Baye. The GI value indicates the effect that carbohydrates in a food have on blood sugar levels.
Important for athletes in endurance sports: Due to its low GI value, teff provides energy through glucose for several hours, which the body can easily process.
Teff also interesting for diabetics
Not only athletes, but also people who suffer from diabetes benefit from teff. Because the blood sugar level does not increase as much due to the low GI value, ravenous hunger attacks usually do not occur.
Fiber, of which teff has a particularly large number, is also regarded as the ultimate satiating agent. Fiber is also good for digestion. The reason for the abundance of fiber: The grains of the so-called dwarf millet are very small and cannot be peeled. And as with other whole grain products, the skin makes up the fiber content and also the content of many minerals.
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Ancient millet contains the rare amino acid lysine
The amino acid lysine is important for muscle building. However, the body cannot produce lysine itself. Therefore, the amino acid must be supplied through the diet. However, lysine is not found in cereals such as rye or oats, or only in low concentrations. Here, too, Teff is an exception. The original millet contains large amounts of lysine, making it a balanced source of vegetable protein. This makes teff not only particularly interesting for strength athletes, but also for vegans.
Dwarf millet is gluten-free
Another plus point for the miracle grain from the Horn of Africa: In contrast to wheat or other types of grain, teff is gluten-free. People who suffer from gluten intolerance (celiac disease) usually tolerate foods made from teff without any problems.
Teff has a slightly nutty aroma. As a flour, it is well suited for baking bread, cakes or biscuits. But it can also be used to bind sauces. A delicious porridge can also be prepared from the dwarf millet. Teff can also be sprinkled over muesli as flakes.
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How much does teff cost and where can you get the flour?
At around ten euros for a kilo, teff flour is not exactly cheap. The background is, among other things, complicated patent disputes, as illustrated by a feature of “Deutschlandfunk Kultur”. You can buy teff in health food stores, health food stores, or online. Some supermarkets also carry teff products.