Gluten-Free Athletics: What to Eat

in Celiac, Features
Published: February 5, 2014

Nutritionist Melissa McLean Jory emphasizes the importance of obtaining vitamins, minerals and antioxidants 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)

    • 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.

For Jory’s Endurance Smoothie recipe, visit

See also: Diet Secrets of Gluten-Free Athletes

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