Let’s talk. You see, I often get asked about this “gluten free” lifestyle. Like what to eat and when if you are active? Should an active person/athlete go gluten free? Reasons behind it, is it hard? Etc..
My personal opinion? I think everyone should give it a try and see for themselves. But with that being said, I also think if you are going to try going gluten free, you need more info. You need the “Health, Wellness, and Fitness” aspect of it. Wouldn’t you agree?
To start off, what exactly is gluten? Gluten is a form of two proteins: gliadin and glutenin. These proteins are found in the endosperm of wheat, rye, and barley. The glutenin is what gives these type of flours the elasticity in their dough and makes them all warm and gooey. The bad thing is that this protein is usually pretty hard to digest and for a lot of people it can cause a harsh reaction in the digestive system. Ya, bummer!
Celiacs are those actually diagnosed with a genetic disorder and are highly allergic to gluten. This can cause several digestive problems and lead to malnutrition and malabsorption in the intestines. Others might develop a gluten “allergy” or “sensitivity” which can have several of the same symptoms of a celiac (fatigue, inflammation, abdominal bloating, diarrhea/constipation, etc.) yet the effects are not necessarily as damaging or pervasive. Allergy suffers can probably handle a gluten every now and then, Celiacs cannot! For more on this topic feel free to read HERE.
So what if you’re a fitness lover and/or athlete and you think you have a gluten sensitivity? How would that affect your overall wellness? Would it help your performance?
Think about it, active people need EXTRA nutrients in order to fuel and recovery properly right? But what if your digestive system was not absorbing these nutrients? You’d probably feel pretty lousy despite the number of calories/ratio of macronutrients you were taking in. I know I did! And so did the Kiwi Cotter.
According to Dr. Wellingtons article on Active.com, gluten-free diets do have some advantages for athletes:
1. With gluten removed, the body’s immune system can rest and absorption can be restored. The body can then function at optimal levels and repair muscles more efficiently.
2. The hypoglycemic effect that results from intense exercise is minimized.
3. A gluten-free diet helps to maintain a stable blood sugar level during exercise, which is optimal for an increase in muscle strength and stamina.
Sounds pretty good to me! But the question still remains…..what the heck do I eat??
My thoughts………..
KEEP IT SIMPLE. KEEP IT REAL (as possible).
- Focus on fresh vegetables, fruit, starchy vegetables (like squash, sweet potato, etc).
- Look for certified gluten free breads, cereals, pastas, oatmeal, granola. Preferably still whole grain.
- Eat the other naturally gluten free whole grains – brown rice, wild rice, quinoa, teff, millet, amaranth. (you can find a lot of these grains and flours at your local grocer these days or online!
- Dig the fat- nuts and nut butters, avocado, oils, flaxseeds, chia
- Pump up the protein- Quality protein such as organic meats (watch for deli meats with added starches and nitrates), fish, eggs, naturally fermented tempeh (if you are vegan), 100% Whey Protein or Pea Protein, etc.
- And be sure to read labels. Especially on condiments. They can sneak in words like wheat starch, rye, barley, and malt syrup.
Okay okay, so now we’ve covered the basics, what about when it comes down to post/pre workout snacks. Or food on the go? Travel food? Post-race meals/refreshments?
This is where it can be tricky, but here’s what worked for us. —> Bringing our own food. Pack it in your suitcase, carry on, etc.
- Natural Ingredient Based Gluten Free bars/bites (Lara bars, Perfect Foods bar, KIND bars, Healthy Bites)
- Dried fruit, fresh fruit, trail mix, fruit roll ups, fruit leathers
- Natural sports drink powders (like Skratch Labs), fresh juice, Organic chocolate milk (OR even better-lactose free COREPOWER)
- Hard boiled eggs
- Almond Cheese (lactose free/GF)
- Peanut Butter packets and fruit
- Homemade GF Muffins (like this recipe- make beforehand and store some in freezer)
Here are some other choices that might be available at the finish line or post ride/run etc.
- Tacos with corn tortillas (black bean, veggie, or beef/chicken/ egg cooked in natural oil or butter) – Always ask what’s in the batter and seasoning though. When in doubt, make your own corn tortilla with a banana & peanut butter.
- Organic potato chips or tortilla chips -> read ingredients.
- Pickles (love that sodium fix)
- Smoothies with fresh fruit and/or natural yogurt
- PB and banana Sandwich with a GF bagel or bread (bring your own GF bagel post for post-race and keep it in your bag)
Phew, I think that’s about it for now. If you need any more recipe ideas, just visit my recipe page on the blog. Even some homemade GF HEALTHY BITES recipes!
[Tweet “Gluten Free Talk with @LCCotter- Health, Wellness, and Fitness. http://wp.me/p1N2t3-3ay #fitfluential @udisglutenfree #udisglutenfree #health #fitness #gfcommunity”]
So did I miss anything? What’s on your gluten free mind today?
Cheers!
LC
p.s.
Being that I am gluten intolerant, I choose to live Gluten Free for my health. These are just my suggestions from what I have gathered along my GF journey. If you think you have a gluten allergy or intolerance, my best advice would to seek a professional or ask your doctor.
Learn more about living gluten free! Visit http://udisglutenfree.com/community
This is a sponsored conversation written by me on behalf of Udi’s Gluten Free. The opinions and text are all mine.
*Note- Katie (from cookies and crafts) left a great comment below explaining more of the difference between Gluten allergy and Celiac. You want to read it!
I found that once I stopped trying to replace gluten-based foods with gluten-free versions that I was much happier. I no longer miss or crave grains.
that’s wonderful Ashley! Glad it’s helped you in the long run!
This is SUCH a helpful read, friend. I am going to share it on my FB for any of my friends that may have a gluten sensitivity or have celiac. You are so wise, and have such a good approach to this! And to be honest, I eat similarly to this, in terms of lots of veggies, fruits, proteins and fats, and I just naturally veer towards those things, less starches in bread form, and when I do, I do looooove Ezekial!!
naturally eating GF, i love it! it’s easier than you think, yes?
You know I was going to pop in here, right? 😉
Just need to clarify that an allergy (celiac) is a systemic, immune response to gluten and that an intolerance is generally a localized response (i.e. digestive) Most skin rashes, etc, are caused by celiac not intolerance. THat said, the treatment is the same for both, so it may not matter that much. And intolerance, as I know you know, can be so much worse than just digestive issues. Most of the things that are linked to gluten intolerance (migraines, brain fog, etc.) aren’t directly caused by gluten per se, but rather by the disruptions that gluten causes to the digestive system which, in turn, cause other problems.
Science lesson over. 😀
ahhh yes, love the science lesson (although I knew it beforehand). But glad you commented in detail. Now, if only i could pin the comment to the top so all the readers could see it. Hmmm, i have an idea for that. Stay tuned
😉
P.s.
Got my oat flour! THANK YOU!!
One day I’m going to create a triathlon for allergic people like me where you can eat everything on the race course, pre and post race food, and the swag bag is loaded with gluten friendly things. A celiac-vegan triathlete can dream right?? 😉
that is brilliant! i’ll help you!
Not a Celiac or allergic to gluten as was previous thought earlier this year, turns out I’m a Diabetic. BUT, I eat a LOT of gluten free meals now anyway, simply because it helps regulate my blood sugar and I credit this way of eating to keeping healthy this pregnancy. I feel great and I’m excited to see how the next few months go before delivery.
Excellent post, as always!
I’m so glad friend!!! Keep me posted on the rest of your pregnancy
Love all this info! Going GF is the best thing I ever did for healing and health! xoxo
Amen sista!!
Love the education 🙂 Keep it up!!
i love education too! hehe always ready to learn!
MAKING SOME DELICIOUS GLUTEN, SUGAR, SOY, NUT, DAIRY & EGG FREE MUFFINS RIGHT NOW!!!! Gluten-Free living rocks my toes off! If only it would heal my fractured FOOT right now!!! 🙁
I want!!!!!!
Let’s pretend I just gave you a virtual “high five” (sorry I’m nerdy) AWESOME post. I totally agree with the whole absorbing nutrients and how much better you feel working out. This AM for sample… Drake was having an off morning & I was rushed for time, so I popped in a few healthy bites before I hit the gym, & had an awesome workout! Is all corepower drinks lactose free? & what’s this Almond Cheese? I’m interested… Sorry for all the questions but let’s just say you inspire me in the kitchen, wait you inspire in every part of life! 🙂
I love that I get to fuel your family!! And you are such an inspiration to me friend! Xxoo
Corepower is lactose free and so is the almond cheese! Both a must try! I can send you some
Thanks for all this info Lindsay! I’ve never been officially diagnosed with a gluten tolerance before, but sometimes I wonder if I have a problem. On days where I eat more gluten, my stomach hurts, I get bloated and very fatigued. On days where I cut it out of my diet, I feel 100x better. I need to experiment for a longer period of time and see how it goes. I have a feeling I’ll notice a big difference.
I’d try gf for 10 days and see
This is a great post! Filled in necessary information and a lot of “food for thought.” Again, though your reminder to Keep it real is so important! I’m not a celiac and have never thought of myself as gluten intolerant. But I am 40 plus and have issues I can’t seem to get a handle on and I do think diet is the key. Great Post!
Yes, the older we get the more diet is a factor, let me know if you need any help j.l
You’re such a smart-y pants. Because I largely eat unprocessed foods, I naturally eat a low gluten diet (especially nearing a competition). As a society, I think we all eat more than is good for us with all the packaged foods!
P.S. The work endosperm makes me giggle. Because I’m 12.
tee hee now i am giggling
I don’t think I’ve never had a problem with gluten but I know a couple of people who have recently gone gluten free for other allergies. (My best friend was having skin reactions that she thought might be caused by gluten.) These are great tips though, especially for people that are just thinking about trying a GF lifestyle!
yes, skin reactions are definitely a gluten intolerance. Hope your friend is better now! xxoo
What a helpful overview! I really love the suggestions for foods to pack.. that always seems to be the question, what do I eat??
i agree! It’s such a vague but IMPORTANT question to answer too
I have been trying to finish Wheat Belly for months. It’s the kind of book where I want to put my hands over my ears, sing, and yell “I can’t heeeaarr you!” Seriously. I have read so many bad things about wheat/gluten, but ugh. Ugh. I love bread. I’m sure you run into people like me all the time and I’m also sure that once I got rid of gluten for good I wouldn’t miss it as much as I think. Sorry for the rambling comment. 🙂 My mind’s been on gluten lately.
LOL! yes, i can relate. It wasn’t until i HAD to that i listened. But, it doesn’t hurt to try. When you are ready.xoxo
I think the biggest thing that people don’t understand is that with gluten intolerance, there isn’t a true diagnoses for that. It really is you doing a food journal, writing down how foods make your body feel, removing the foods that seem to not work for you and really seeing how you feel gluten free. Sadly, even with intolerances, they have the same symptoms and issues as having an autoimmune disorder that, while not as bad in the beginning, can cause problems later on that are more extreme! Gluten free is NOT a trend and I get so tired of hearing people say that. Even if a doctor doesn’t give you a definitive diagnoses, if you feel better gluten free, then by all means, do it for you! Also, my recommendation is not focusing on processed alternatives. That, really, is not the answer. For the first month to 6 weeks, go with whole foods. Then, if the gluten free diet is for you, then, if you need a sandwich, then try some of the products available at the store. Um, I think I could go on and on with this one…
Great information Lindsay! Also, this is a really good site http://www.glutenfreesociety.org. So much great information!
girl you are spot on as always! love your voice and what you can teach us!! thank YOU
Some great advice! I decided to experiment with removing gluten earlier this year and I haven’t looked back since. I though it would be harder than it is, and the benefits to my skin and digestion are so worth it!
that’s awesome Cat!! so glad to hear!
ooooohhh you have got me thinking now! I have a good friend who swears by it, he is always trying to persuade me to go gluten free. I think it would be a good idea, but I just worry a little with my training as the nutritional aspect is so important to attaining that high level and I am not sure I would be able to substitute as well as you do. I am gonna need to think about it, but this is a post I will re-read a few times to see if I think I can do it! Thanks for sharing Lindsay 🙂 You are an inspiration!
well if you need more answers just email me! xxoo