This is what makes oatmeal a wonderful whole grain addition, as it is not only high in complex carbohydrates, but it also has a high soluble fiber content.

It also has various nutrients that aid in performance, such as B vitamins, iron and magnesium. In order to make a balanced breakfast, oats can be topped with fruit, nuts, seeds, and more. Read more about gluten-free labeling here. In addition to carbohydrates, starchy vegetables also provide vitamins, minerals, fiber, antioxidants and water, which are all essential for energy, hydration, proper digestion and recovery.

In particular, white potatoes contain even higher levels of potassium than bananas, which is crucial for athletes to maintain proper fluid balance and optimal muscle contraction.

Potatoes and sweet potatoes of all colors are excellent alongside non-starchy vegetables and protein in a meal, or my personal favorite — a baked sweet potato topped with nut butter as a quick snack!

While I often neglected to eat quinoa before going gluten free, I now always have a batch of it prepared in my fridge. Quinoa is a complete protein with all nine essential amino acids necessary for muscle building and recovery.

It contains twice as much protein ~8g per cup as rice, making it a great pre or post workout option at meals for athletes. Furthermore, quinoa is also rich in a variety of performance-supporting micronutrients like phosphorus, magnesium, and iron.

Throw it in salads, soups, or grain bowls for an added boost of whole grains and plant protein! Rice is a fairly low cost carbohydrate that is compatible with many meals.

I usually opt for brown or wild rice as these varieties pack more vitamins, minerals and fiber compared to white rice, allowing for a slower release of energy overtime. However, white rice may be great for a pre-workout meal close to practice or when carb-loading before your main competition of the season.

For convenience, I prepare a few servings to store in the fridge for the week. However, white rice can also be purchased as precooked packages at the grocery store! Once again, be sure the package identifies that it does not contain gluten.

Beans and lentils are natural sources of both protein and carbohydrates, making them another great option for post-workout fueling. Also, they tend to be high in essential nutrients for athletes like iron, calcium, potassium, and B vitamins.

Iron is especially important for athletes who are at greater risk for deficiency or anemia due to higher activity demands, as it allows for oxygen to be transported into the muscles, thus enhancing muscle recovery and preventing fatigue. These alternative pastas are beneficial for all athletes, as they carry the same nutrient profile of beans and rice mentioned above with the added convenience of being in pasta form.

I will substitute it for regular pasta in recipes or occasionally pair it with pesto or marinara sauce for a quick and easy meal! While I typically consume fruit paired with some protein and fat throughout the day, I like to have some fruit and nut butter minutes before training.

Fruit alone makes for the perfect fuel ~15 minutes before your workout, due to its high carbohydrate content and easy digestibility, allowing for the immediate release of energy. Even dried fruits like dates and raisins, which are often overlooked, can pack a significant amount of energy to carry you throughout your training sessions.

For gluten free athletes who are new to the diet, look to meet with your campus dietitian so that they are aware of safe options. Some colleges now offer allergen- friendly stations, where they avoid using the top 8 allergens, including gluten. In addition to this, many colleges also offer pre-packaged gluten free items to avoid cross contamination within the dining hall.

Whether you are preparing your meals or eating out, there are a wide variety of easy swaps that you can make while still prioritizing nutrient density to ensure you are receiving adequate nutrients. Upon graduation, she plans to work with athletes to help them adopt a sustainable approach that allows them to fuel their body, and maximize their potential.

We are waiting for final results but I believe my 17 year old daughter may have just been diagnosed with celiac. She is a high level athlete and is just about to start her college career as a division one lacrosse player.

thank you so much. Hi Eddie, We are checking with this former intern who now practices as a dietitian. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment.

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Get your marathon nutrition right with our gluten-free meal plan for the week before the race. Monday's focus is on quality protein, healthy fats and carbs.

Maximise your marathon performance by nailing your running nutrition in the week before the race. Discover what to eat on Tuesday of our gluten-free meal plan.

Give your body all it needs in the week before the marathon with our gluten-free runner's meal plan. Discover why protein-rich foods are key on Wednesday. Our expert shares his gluten-free meal plan for the week before the marathon. Thursday is centred around high-quality protein and increased carbohydrate intake.

Forty-eight hours of carb-loading begins on Friday. Get ready for your best ever marathon with our sports nutritionist's week-long gluten-free runner's meal plan. Discover exactly what to eat the day before a marathon with our gluten-free meal plan for runners. The key for Saturday is plenty of easily digestible carbohydrates.

Discover what to eat on the day of the marathon with our expert gluten-free meal plan, plus how to kick-start recovery once the race is run. Carb-loading explained. James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport.

Over the last decade he has worked with Arsenal FC, the England and France national football teams and Team GB. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life.

He is the author of the new book The Energy Plan , which focuses on the key principles of fuelling for fitness.

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Do aphrodisiacs work?

If you do, however, find yourself facing a strenuous day make sure you have a few gluten-free snacks on hands to keep you going till the end. Bananas will once again come in handy as will raisins.

These little powerhouses are loaded with iron, potassium, healthy carbs and antioxidants and will provide you with an added energy boost during your workout. You can also whip up a batch of homemade gluten-free oat cookies that will give you an energy boost when you need it most. Or you can easily whip up no-bake oat cookies by simply mixing together 1 cup natural, unsalted peanut butter with half a cup of pure maple syrup and heating it in the microwave for about 2 minutes stirring every 30 seconds.

Add 2 cups of rolled oats, form into small balls, flatten with a fork and refrigerate for 15 minutes before enjoying.

It is pivotal to eat after a workout to replenish the lost nutrients in the body so that muscle repair can commence immediately. Protein is a key component of an effective post-workout meal as it can not only repair the muscles but can also help prevent severe cramping and exhaustion from setting in.

Grilled chicken , turkey, salmon and eggs are all very healthy sources of protein and can easily be combined with other nutrient-dense foods such as sweet potato, brown rice, spinach, avocado and salad to make a healthy, ultra-beneficial post-workout meal.

Salmon, in particular, has long been touted as one of the best food sources for athletes due to its high content of bioactive peptides that are known to reduce inflammation — something athletes are all too familiar with.

Depending on the intensity of your workout it is recommended to eat between 15 minutes and 2 hours after your workout and at least an hour before you go to bed.

Without the correct food to fuel our bodies prior to a workout and aid in repairing them afterward, all our exercising efforts will be all but lost. It is very important to not just eat anything we please while working out as our bodies, similar to a car, can only function optimally with the correct fuel.

By following the guidelines above and pairing them with your own personal food preferences you are bound to come up with a winning combination of pre- and post-workout foods that suit your own needs the best.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment. Views expressed here do not necessarily reflect those of onlyglutenfreerecipes or its staff. Affiliate Disclosure: Only Gluten Free Recipes is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.

Cuisines Africa Caribbean Old Europe United Kingdom France Greece India Italy Asia Mexico Morocco Thailand United States. About About Me Contact Me. Store Pantry. Open menu. Close menu. Recipes Appetizers and Snacks. Ready to try it but feeling at a loss in terms of what to eat to replace that bagel or your morning bowl of oats?

How much to eat will depend on a few factors including:. As a rule of thumb, we can refer to the American College of Sports Medicine, who recommends the following:.

Within 30 minutes of exercise, an endurance athlete should have a snack of calories containing carbohydrate grams and protein 6 grams. The carbohydrate-to-protein ratio should be after short, low- to medium-intensity workouts or after long, high-intensity workouts.

In addition, above and beyond the number on a piece of paper, it is also very important to tune in to our body to listen to how much, and when we need to eat.