Carbs are the literal fuel that power an athlete’s pursuits. During a long run or ride, you look for fast-acting carbs in their simplest form, typically sugar, but in your meals, you want to stick to high-quality, complex grains. “Whole grains—meaning grains that are intact and include the bran, endosperm, and germ—will aid in athletic performance and overall health,” says Felicia Spence, a nutritionist at , a wellness facility in South Carolina. Athletes should aim to get three servings of the stuff each day. And while brown rice is a solid go-to, there’s a whole world beyond the staple grain. Here are seven of our favorites.

Amaranth

If you aren’t eating this gluten-free grain yet, you should start ASAP. “Amaranth is 15 percent protein, making it a powerhouse when compared to other grains,” says Sarah Asay, nutritionist for . “It’s a complete protein source that contains all nine essential amino acids.” Amaranth also provides calcium, iron, magnesium, and potassium, all of which aid in recovery after exercising. Have it for breakfast as you would a bowl of oatmeal: with fresh fruit, a handful of nuts, and cinnamon.

Farro

“Inflammation can be a problem for all athletes when they don’t give their bodies time to recover,” says , a Dallas-based sports dietitian. “Farro contains a compound called cyanogenic glucosides, which has been shown to boost the immune system and help keep your inflammation in control after exceptionally tough training.” Next time you’re packing a protein and rice combo for lunch, swap out the rice with this winning grain. It contains more fiber than its classic counterpart and will keep you fuller for longer.

Quinoa

Although quinoa is already well-known to many, it merits a mention on this list nevertheless. “Quinoa is high in fiber, which increases satiety and improves digestion,” says Rebecca Lewis, nutritionist at . “It’s also a great choice for athletes, because it’s a plant-based complete protein and provides iron and magnesium, two minerals that are key for endurance performance.” Our favorite thing about quinoa? It cooks faster than most grains (only ten to 12 minutes rather than 40 minutes for most other grains), ideal for the time-crunched athlete.

Teff

Although it’s no larger than a poppy seed, “teff provides more than your daily needs of copper per serving,” says Spence. “Copper is integral for energy production and regulation of heart rhythm.” Beyond its role as an energy booster, teff is higher in calcium and iron compared to other common grains, she says. Eat it as a hot cereal for breakfast, similar to a quinoa porridge.

Sorghum

This supergrain works wonderfully as the hearty carb in a salad, prepped as a side for dinner, swapped for rice as a risotto base, or popped into kernels as a healthy snack. “Sorghum contains a ton of complex carbs—75 percent of its makeup, in fact. That makes it an effective replacement for depleted muscle glycogen post-exercise and an efficient way to stockpile energy reserves that will support you through your longer efforts,” says Lewis.

Oats

Oats are an endurance athlete favorite, and for good reason. With more than ten grams of protein and nearly that same amount of fiber in a half-cup, oats do it all, says Gibson. They provide enough energy to power you through a tough workout, enough fiber to keep you full for a while, and enough protein to make sure you have gas left in the tank toward the end of a long run or ride. “One serving of oats also boasts roughly 10 percent of your daily iron needs. This is important because iron is the center of hemoglobin, which carries oxygen to the cells to help athletes run, jump, and perform at their highest level,” Gibson says. You know oats are great for breakfast with nut butter and a banana, but try them with greens and an egg for a savory twist, or make overnight oats for a filling on-the-go snack.

Buckwheat

“This grain is high in an antioxidant called rutin, which helps fight off inflammation produced from training,” says Spence. It also stimulates the production of collagen, a protein that’s specifically meant to facilitate skin, bone, and connective tissue repair, she says. Try buckwheat groats in lieu of cereal in the morning, or slip some into your favorite soup or chili recipe instead of pasta or rice.

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Fall is prime harvest season. Dishes take on a comfort-food feel, your local farmers’ market carries the year’s best bounty, and the produce packs in vitamins and minerals. While we love the season’s classic flavors and ingredients, try adding these lower-profile but equally performance-enhancing alternatives to your meals.

Beets

The alleged benefits of beet juice are many: improved stamina, better blood flow, lower blood pressure, and increased speed and endurance. But the whole-food form can be useful to athletes as well. “Eating high-fiber root vegetables like beets at least an hour after a workout or the night before a morning workout provides a wide range of nutrients, complex carbohydrates to replenish glycogen stores, and necessary roughage to keep the GI tract running smoothly,” says , assistant dean of undergraduate affairs at the New York Institute of Technology School of Health Professions. Roast beets as an easy side dish, or pair them with goat cheese for a nutritious autumn salad.

Cranberries

“Cranberries contain unique plant nutrients called proanthocyanidins (PACs) that can help improve blood cholesterol levels and reduce blood pressure,” says Jenna A. Bell, co-author of . The berries reduce inflammation—the reason your legs feel so sore after tough workouts—which expedites recovery and reinforces your immune system during especially tough training blocks. Throw some unsweetened cranberry juice into your morning smoothie, or spread homemade cranberry sauce on a turkey sandwich.

Cabbage

Your grandma was on to something: Cabbage provides a much-needed and all-natural way to keep your gut clean. “A healthy gut limits inflammation, so the athlete can recover quickly,” says Barry Sears, author of the book series. Plus, with many cabbage varieties to choose from—green, red, bok choy, Chinese, and more—there’s no shortage of flavor-packed and hearty ways to cook it.

Persimmons

Although they don’t enjoy the popularity of fall fruits like peaches or pears, persimmons work well in both savory and sweet dishes or as a stand-alone snack. It’s high in vitamin C, which during exceptionally strenuous periods of training, and the mineral manganese. “Manganese helps to metabolize glucose for energy, which athletes want to make sure they have plenty of before and during a performance or workout,” says Vanessa Carr, clinical nutrition manager at . “It aids in protein metabolism as well as supports preservation and maintenance of lean body mass or muscle mass.”

Parsnips

“Parsnips look like white carrots,” says Haar. Peel them as you would an orange carrot, then add them to a vegetable soup, or roast them as a side dish. In addition to being rich in manganese, the potato-like vegetable is rich in both fiber and folate—crucial for and something female diets often lack.

Garlic

This potent flavor enhancer doubles as a nutritional powerhouse. “Garlic has been shown to temper inflammation and expedite post-exercise recovery,” in addition to bolstering your immune system to avoid taper-week illness, says Julie Upton, co-founder of .

Dates

Perfect for energy on long runs, dates are also loaded with potassium, fiber, calcium, iron, and magnesium—the ultimate nutrient combo for endurance athletes. Chopped up, they’re an easy oatmeal topper, but you could also put dates on whole-grain toast with a drizzle of olive oil, or eat them straight mid-race, sprinkled with a little salt.

Celery Root

Whatever you call it—celery root, knob celery, or celeriac—it’s a damn good idea to load up on the stuff. “No one really thinks of celery root when they think of performance-forward fall foods, but it’s an excellent source of complex carbohydrates that are actually prebiotics as well,” says , doctor of oriental medicine and acupuncture. Bonus: “Celery root is loaded with fiber, which keeps blood sugar levels stable after a taxing workout.”

Concord Grapes

These purple grapes are harvested only in the fall, and their deep, rich hue marks the presence of many beneficial polyphenols—the same sort of antioxidants found in red wine. “Unlike other types of grapes, the thick deep-purple skin and crunchy seeds of Concord grapes are concentrated sources of beneficial polyphenols for heart health and proper circulatory function,” says Upton. A half-cup gives you a hefty serving of manganese, vitamin K, potassium, certain B vitamins, and vitamin C.

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