How the “Ethiopian Diet” Impacts Running Performance

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Over the past 60 years, Ethiopia has become synonymous with distance running excellence. There are the all-time greats like Haile Gebrselassie and Kenesia Bekele and today’s superstars like Tigist Assefa, the former world record holder in the marathon, and Sifan Hassan, the reigning Olympic marathon champ who competes for the Netherlands but was born and raised about 60 miles outside the capital city of Adidas Abba.

Runners and researchers alike are understandably curious about the secret to their success. Training, recovery, and of course, diet have all been closely examined.

But what exactly is an Ethiopian diet? Should runners from around the world incorporate dishes like injera (a fermented teff flatbread) and shiro wat (a legume-based stew) into their meals to help shave seconds off their splits?

Turns out, it’s not that simple. Imagining that all Ethiopian runners eat the same whole foods, rich in protein, fiber, and complex carbs and devoid of artificial ingredients, is erroneous, a recent study suggests.

In the study, “Interplay of Sociodemographic Factors and Dietary Practices of Elite Ethiopian Athletes Track in Enhancing Sports Performance” published in the International Journal of Scientific Reports, researchers from the Department of Sport Science at India’s Punjabi University collected feedback from 301 Ethiopian track athletes to understand how various factors affected their dietary choices. What they discovered stands in stark contrast to this popular narrative.

What the New Study Reveals

The purpose of this survey was not to help runners in Milwaukee emulate Ethiopians’ dining habits, but rather to identify what contributes to the inherent diversity of what we simplistically term the “Ethiopian diet.” Specifically, the researchers looked at how demographic factors like age, gender, education, cultural background, and socioeconomic status impacted the athletes’ eating habits.

Youth and elite runners ranging from under 18 up to 29 from competitive running clubs in Ethiopia were recruited to answer a survey. Respondents included 156 male and 145 female middle and long-distance runners who compete at the regional, national, and international level in the 800 meters to the 10,000 meters on the track. Participants were asked to assign a number between one and five, depending on their level of agreement, to each of 10 statements about diet as well as knowledge of and attitudes toward nutrition. The questions were developed to estimate the quality of their dietary habits and nutritional literacy.

Survey Questions

Survey Questions
Median Response on 1-5 Scale

1.
I often skip at least one meal per day during the week
3.56

2.
I usually have my meal 3 to 4 hours before exercising
3.40

3.
I consume carbohydrates (e.g., grains, fruits, vegetables) before exercise to maintain and fuel my performance
3.54

4.
I use regularly protein sources (e.g., meat, chicken, fish) in my meals to support muscle repair, growth and make hormones to boost the immune system
3.30

5.
I constantly include whole grains like bread, cereals, pasta, potatoes, or rice in my diet
3.27

6.
I consciously choose healthier fats (e.g., avocados, nuts) over unhealthy fats (e.g., fried foods)
3.33

7.
I use vegetables, such as broccoli, tomatoes, carrots, or salad, in my daily meals
3.19

8.
I seek guidance from a nutritionist or dietitian to optimize my dietary choices
2.90

9.
I often take a vitamin and mineral supplement during the week
3.03

10.
I regularly incorporate dairy products such as milk, yogurt, or cheese into my diet
2.90

The researchers concluded that gender and age are among the many factors that influence Ethiopian runners’ meal choices, with male and older athletes generally possessing better dietary habits than females and younger athletes.

They also found that the runners had relatively similar dietary habits, with a tendency to skip meals and little guidance from professionals, as well as a moderate proclivity to eat carbs before exercise and get in ample amounts of protein, whole grains, healthy fats, and vegetables.

Nutritional literacy is not as cut-and-dried a topic as the study would have us believe. Critically, how an athlete eats in practice is not always how they think they should eat. Pivotal phases of life, such as early parenthood or a stressful career project, can also incite temporary changes in diet. Ultimately, the researchers concluded that the Ethiopian runners studied had ample room for improvement in their dietary habits.

But Hold on a Second

Before we jump to too many conclusions, this study had a few limitations. The first was in sample—when we think of Ethiopian distance running stars, we often think of road runners and marathoners. This study only examined track athletes, all of whom were under age 30. Next, without cross-referencing the survey responses with empirical data on what the athletes actually eat, there may be self-reporting bias.

Without any physiological assessments like metabolic testing, it’s impossible to draw conclusions on how diet impacts performance. And as a cross-sectional study examining attitudes and behaviors during a moment in time, the study only captures a short-term view of dietary practices.

To truly understand how Ethiopian dietary practices impact distance running performance, we’ll need to see a study with a wide sample of athletes over a longer period of time that also includes objective nutritional and physiological assessments.

What Runners Can Learn from Ethiopian Cuisine

Two of the study’s findings were consistent with popular conceptions we already have of the Ethiopian diet: Ethiopian athletes tend to prioritize carbohydrates before exercise, and many do not eat dairy products on a regular basis.

But the second finding comes with a caveat: It is crucial to note that Ethiopians eat less meat and dairy not necessarily for optimizing performance, but due to both socioeconomic and religious factors. Runners can certainly seek inspiration from Ethiopian cuisine, but it should not be taken as gospel, just like any set of dietary norms.

With those caveats aside, injera—a gluten-free flatbread that’s made from fermented teff—is an Ethiopian staple beloved by dieticians. That’s because teff is a complete protein that is resplendent with iron, calcium, and fiber.

Another great dish to test out is kik alicha. This split pea stew is quick to prepare and chock-full of protein. Plus, it capitalizes on the anti-inflammatory properties of turmeric and the immune-supporting properties of onions and garlic. Finally, beso is a form of roasted barley that can be incorporated into a protein shake of sorts, perhaps alongside honey and either water or milk. Protein-packed and a phenomenal source of carbohydrates, beso is a favorite among runners.