Gluten Free Athletes

Many athletes are going gluten-free (GF) because they are either gluten intolerant or have celiac disease. Some athletes believe that following a gluten-free diet has performance enhancing advantages. Gluten free athletes include Drew Brees(NFL quarterback), Desiree Ficker (pro-triathlete), and the entire Team Garmin cycling team. Many athletes experience GI symptoms and many also experience exercise induced iron deficiency. High-intensity sports have been linked to an increased risk of GI disorder. Many athletes may have undiagnosed food intolerance, which could include gluten. It is also possible that if you suffer from irritable bowel syndrome you have gluten sensitivity. However, it is never a good idea to self-diagnose. If you feel you have problems digesting gluten, it is best to speak with a medical professional. In addition, some autoimmune diseases are linked to celiac disease and gluten, but there is not enough evidence to make causal associations.

Following a gluten-free diet means giving up bread, pizza, pastries, pasta, and many processed and packaged foods.  Advantages of following a gluten-free diet include eliminating high glycemic, refined or processed carbohydrates and eating a diet that is low glycemic index, high fiber, and adequate in lean protein. Another advantage is that to adhere to a gluten-free diet one must become adept in reading labels. On the other hand, with gluten-free becoming more common it much easier to go gluten-free with a variety of products available to mimic their glutinous counterparts. The refined carbs and excess calories in processed GF can be just as bad or worse for an athlete as the refined carbs provided by gluten containing products. Ingredients such as tapioca starch flour, potato starch flour, and cornstarch are all very refined and are no better than all-purpose wheat flour. If you follow a gluten-free diet and include healthy gluten-free grains such as quinoa, brown rice, and buckwheat then the diet is also very anti-inflammatory.

Problems with restricting gluten without diagnosis of celiac disease or intolerance is that many grain products which are excluded with this diet are excellent sources of carbohydrates which are essential for maintaining energy levels during training and recovery. Grains containing gluten also provide key nutrients such as B vitamins, fiber, and iron. Restricting grains from the diet means the athlete will have to extra careful to make sure they are getting enough carbohydrates from sources such as gluten-free grains, potatoes, and fruits.

The best advice that I can give to an athlete that has not been diagnosed with gluten intolerance of celiac disease is to incorporate some of the ideas of a gluten-free diet. Limit highly refined and processed foods such as pastries, fast food and white bread. Eat whole grains, which include brown rice, quinoa, steel-cut oats, and amaranth. Eat more fruits, vegetables, and lean proteins. Include dairy products such as Greek yogurt, low-fat cheese, and milk if tolerated. Foods high in carbohydrate that are gluten-free such as sweet potatoes are a great food, especially post workout.

Gluten free resources include:

http://www.webmd.com/digestive-disorders/celiac-disease/features/gluten-intolerance-against-grain

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For more information on celiac disease:

http://www.celiac.org/

Yummy gluten-free pumpkin muffins (also paleo)

2 cups almond flour

1 Teaspoon baking soda

½ teaspoon salt

1 teaspoon cinnamon

½ teaspoon nutmeg

¼ teaspoon cloves

1 cup pumpkin puree

3 eggs

¼ cup coconut oil or butter melted

¼ -½ cup maple syrup or honey (depending on how sweet you would like the muffins)

1 cup chopped walnuts

Preheat oven to 350 degrees F. Make sure you grease the muffin tin very well or use cupcake wrappers.

Mix dry ingredients in a medium bowl (almond flour, baking soda, salt, cinnamon, nutmeg, cloves). Then in a separate larger bowl blend the wet ingredients (pumpkin puree, eggs, coconut oil, syrup). Pour the dry ingredients into the wet ingredients as well as walnuts. Mix just enough to combine ingredients.

Drop batter into well-greased muffin tin. Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean.