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Gluten-free diet for athletes -

If you decide to go gluten-free, make sure you still eat plenty of grains without gluten, like the ones listed here! It may be your initial reaction to want to jump on the gluten-free bandwagon when you hear that professional athletes, like Novak Dokavic, dedicate their success to a gluten-free diet.

But before you do so, it may be a good idea to understand why cutting gluten from your diet could potentially improve your performance. Athletes who see an improvement in their GI symptoms after eliminating gluten from their diet may actually have a gluten intolerance.

On the other hand, those who do not have a gluten intolerance may just be experiencing the benefits of consuming a less processed diet. For example, some of your favorite post-workout energy bars contain gluten. Some athletes may find that eating whole foods for recovery instead of a bar may reduce GI symptoms.

For these people, gluten is not the cause of the tummy issues, but rather certain foods. The take-home message is that athletes who have a gluten intolerance will reap the benefits of eliminating gluten from their diet.

But for those without an intolerance, eliminating processed gluten foods and consuming a healthier diet overall may lead to better health and improved athletic performance. Unless it is medically necessary like being diagnosed with celiac disease , runners should not give up gluten as part of their training diet.

By cutting out gluten, runners may start to avoid entire food groups which could deprive the body of essential nutrients and energy needed to fuel the body when training. Eliminating a number of foods from your diet could actually worsen GI symptoms and affect mood and health.

Not to mention that a gluten-free diet often comes with higher grocery bills, as the cost of gluten-free products tends to be more expensive! Need some ideas on how to get started? Below are some examples of gluten-free meals that will fuel your body and keep you energized throughout the day.

Some ideas include the following —. While a gluten-free lifestyle is completely manageable, there are definitely some common mistakes that many people make. Your email address will not be published. Submit Comment. This site uses Akismet to reduce spam. Learn how your comment data is processed.

Related Posts 6 Sports Nutrition Rules For Young Athletes. Submit a Comment Cancel reply Your email address will not be published. Individuals should use particular caution with produce containing added seasonings or sauces, as well as with frozen potatoes or pre-made smoothie blends 8.

However, athletes should review the ingredient label closely to verify no ingredients containing gluten were added to the juice. Milk and yogurt are also gluten-free carbohydrate options for athletes.

In addition to carbohydrates, dairy products provide protein, calcium, and many are fortified with Vitamin D. Athletes should use caution with dairy products that contain added ingredients i. Including lean protein in the diet is important for athletes to support the building, repair, and maintenance of lean muscle mass.

To get the most benefit from protein intake, athletes are encouraged to consume protein throughout the day with meals and snacks 9.

Similar to fresh produce, fresh meat, poultry, seafood, and pork are naturally gluten-free. Athletes should carefully read food labels for all processed meats i. In addition, check all marinades, seasonings, and breading used to prepare meats for ingredients with added gluten 1.

Check out my blog on high-protein gluten free snacks for a variety of snack ideas that athletes can add to their sports nutrition meal plan.

Gluten-free protein options that athletes following a plant-based diet, include soy, nuts, seeds, beans and legumes. While soy is naturally gluten free, carefully review food labels for all soy-based meat substitutes as well as tofu with added marinades or seasonings.

In addition, use caution with products such as soy sauce and teriyaki sauce, which often contain gluten Athletes following a plant-based diet should be aware that seitan is made from wheat gluten. Thus, athletes on a gluten-free diet should not eat seitan as a source of protein.

In addition, athletes should read product labels closely on vegetarian meat substitutes and products to make sure seitan is not an added ingredient It can be helpful for athletes to have ideas for gluten-free meals and snacks they can enjoy before and after a workout.

When time is limited prior to activity, athletes should focus on eating a gluten-free, carbohydrate-rich pre-workout snack. Ideas include:. If athletes desire a sports drink, gel, chew, or bar to enjoy prior to or during a workout, they need to read the ingredient label closely to verify the item is gluten-free.

Sports bars in particular may include added ingredients that contain gluten. Following a workout or competition, athletes should focus on replacing the fuel and fluid used during the activity.

This is particularly important when the time between workout sessions or games is limited. Three key areas athletes should focus on when it comes to recovery nutrition include.

Athletes following a gluten-free diet should plan ahead to ensure they have healthy recovery nutrition snacks available. Athletes should aim to follow-up their recovery nutrition snack with a well-balanced meal in the next couple of hours. It is important that athletes following a gluten-free diet are diligent when dining out to carefully read restaurant menus and websites to locate gluten-free items.

Athletes should also visit with the restaurant server or chef to ensure items are prepared gluten-free. Although many restaurants now offer gluten-friendly menu items, it is common for restaurants to note that cross-contamination with gluten-containing items may occur.

Thus, individuals are cautioned regarding the potential to come in contact or inadvertently consume gluten in the meal. You are now set with ideas for meeting the sports nutrition needs of athletes following a gluten-free diet. Athletes should take time to plan ahead to ensure they have healthy meals and snacks available to support their nutrition needs and performance goals.

For additional gluten-free tips, check out my blogs: Chipotle Gluten-Free Options for Athletes and First Watch Gluten-Free Options for Athletes. Click HERE to sign-up for the Nutrition By Mandy e-mail list.

Mandy is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.

Mandy has experience working with athletes at the high school, collegiate, and professional levels.

Many people attribute various riet to gluten including fatigue, bloating, and Gluten-frew general lack of energy. As always, athletes are quick to Metabolic health newsletter on any new Glutfn-free, and gluten-free diets Gluten-free diet for athletes no Gluten-free diet for athletes. Perhaps most famous Atletes these athletes is Novak Djokovic, who quite often attributes his mid-career resurgence to avoiding gluten and, of course, has a gluten-free book available. If so many athletes follow a gluten-free diet, should you? And, if you do, will it improve your performance? Gluten is a protein found in wheat products and gives dough its chewy texture. Gluten is well-established as a trigger for celiac disease, which is an autoimmune disorder that affects the small intestine.