Gluten Free Distance Running

Are you curious about going gluten free? You’ve heard from running friends it made them faster, more energetic with quicker recovery times? Being a gluten free distance runner, requires planning to ensure you don’t lack energy or nutrients.

Repeatedly I’ve shared that I don’t believe in any one diet working for everyone.

So this is something to test out and see how you feel.

Give it a minimum of 10 days to really judge the effects of eliminating gluten and finding out if it’s a food intolerance for you. I’ve had many of my athletes say it made a world of difference for them and others not notice a darn thing.

The major thing that runners need to be aware of is cutting an entire food group from your diet means a possible lack of nutrients and in this case FIBER.

That means fatigue, injuries and poor performance.

When you are first starting out (assuming you don’t have a medical issue) try no to go crazy figuring out every single source of gluten. Instead, just be aware that it is in a TON of foods and overtime you can start to weed them out.

– Fried foods, potato chips
– Salad dressing, pre-made seasonings and marinades
– Worcestershire Sauce, soy sauce, artificial flavorings
– Canned soups, candy

Gluten Free Carbs for Runners

Potatoes – one of the best runner carbs there is and yes even for during the run (potato fuel ideas here)
Dried fruits – pineapple, apricots – both are good on the run fuel
Cheerios – I do eat a LOT of Cheerios
Gluten free oats make a stellar post run refuel
Modern Table – red lentil pasta is a combo of protein and carbs
Sprouted for Life or Udi’s breads are all gluten free
Technically all candy and chocolate bars are gluten free foods too, so enjoy your swedish fish on the run

Glute Free Meal Plan

It can feel overwhelming or confusing to understand gluten free running, so here is a sample week of gluten free meal ideas for endurance athletes. This will ensure you are taking in enough calories, variety and nutrients to keep you running strong.

BREAKFAST

Morning runners need to pay the most attention to this meal.

We’re often rushing from run to work, but getting in some solid nutrition will off set hunger cravings later in the day, keep mood and energy high and of course give your body what it’s earned for all that hard work!

Protein Green Smoothies – Good news nothing needs to change, slurp down those greens!
Egg Bites– A great make ahead breakfast that you can grab and go. Enjoy with some nut butter on half a GF bagel
Gluten free fluffy french toast to reload the muscles depleted of glycogen

LUNCH

If you had a morning run this is a great time to continue replenish so you don’t hit the afternoon slump and crave sweets. Planning an evening run? Then go for easily digestible foods!

The goal is to ensure you’re getting a mix of proteins, fats and carbs.

Salad lover – Check the label on your dressing, but otherwise all veggies, meat and fruits are safe!
On the go eater – Make a burrito with GF Udi’s, stuffed with black beans, spinach, salsa, avocado and ground turkey
Make ahead – Hearty Veggie Chili or Spicy White Bean Chicken Chili

Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center, recommends experimenting with a new diet – including a gluten-free one – at least three to four months before race day.

DINNER

Our final chance to get in a good amount of protein for muscle repair and carbs to ensure that you wake up tomorrow ready to keep training!

Pizza fiend? Gluten free Chicken Tikka Masala Pizza from NutMegNanny (pizza is a go to before long runs around here!)
Polenta Casserole {my current one dish obsession}
Butternut Squash Mac and Cheese

“I just had all-around better digestion, and digestion is the biggest thing in utilizing the energy I consume.” Christian Vande Velde of team Garmin prior to Tour De France.

SNACKS

Snacks are often the place where runners get hung up on carbs. It’s so easy to reach for the cookies, candy and bagels at your office or when on the go. Here are some gluten free snack ideas that you’ll still love.