For athletes on a gluten-free diet, their food is their fuel. So what to eat?
Nutritionist Melissa McLean Jory emphasizes the importance of obtaining vitamins, minerals and antioxidants. This is achieved through a consistent diet filled with colorful fruits and vegetables.
These micronutrients help speed recovery, reduce inflammation and boost vitality. But for a performance edge, balancing carbohydrates, fats and protein is also essential.
Fast-acting fuel (simple sugars for quick energy needs)
- Dried fruit: raisins, dates, papaya, pineapple, cranberries, etc.
- Chocolate chips
- Honey
Slow-burning fuel (high-fiber, complex carbs and quality fats for sustained energy)
- Whole grain oats quinoa, buckwheat or teff (be sure they’re certified gluten-free)
- Coconut
- Nuts or seeds
- Almond or sunflower seed butter
Post-exercise recovery snack (carbohydrates, protein and electrolytes to restore, rebuild and replenish)
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- Sliced apples
- Dried fruit
- Turkey sandwich on gluten-free whole grain bread
- Nuts or seeds
- Chocolate milk
- Oranges
- Water
About 30 to 60 minutes after exercise is the key window; if you miss it, recovery will be compromised.
Related: Jory’s gluten-free Endurance Smoothie Recipe.
And full feature: Diet Secrets of Gluten-Free Athletes
