If you are diagnosed with celiac disease, following a gluten-free diet is a necessity. Gluten, if ingested, can cause damage to your gut if you have celiac disease. If you are an athlete and living with celiac disease, following a gluten-free diet and meeting your carbohydrate needs for optimal athletic performance can be a challenge. Consulting a registered dietitian can help you plan menus that are both gluten-free and able to meet your energy needs to sustain training.
Gluten and Celiac Disease
Celiac disease is genetically linked and triggered by ingesting the protein gluten. Gluten is a storage protein in grains, especially wheat, rye, barley and some oats. Ingestion of gluten causes an autoimmune response in sufferers that results in damage to the small intestine. As a result of this damage, the small intestine is unable to absorb nutrients properly, leading to malnutrition. Symptoms of Celiac disease include diarrhea, abdominal pain, vomiting, constipation, fatigue and anemia.
Diet Tips
The gluten-free diet can be challenging to follow, since many foods do contain gluten. Learning to read labels carefully can help you determine which foods contain gluten. Grains and starches that are gluten-free include those made with rice, potato, tapioca, soy, buckwheat and sorghum flour. Other foods that are safe to eat on a gluten-free diet include meat (plain), fish, chicken, fruit, vegetables, legumes and dairy products. Always look at any fillers that may be added to food, since some may contain gluten.
Concerns for Athletes
The main concern if you are an athlete with celiac disease is finding sources of carbohydrates to provide the necessary energy for optimal performance. Rice, potatoes and cornstarch can serve as the basis for carbohydrate choices. Baked potatoes and brown rice can substitute for pasta and wheat bread. A good snack could be a home-made trail mix containing rice cereal, almonds and dried fruit.
Other Considerations
Some athletes exclude gluten from their diet even though they do not have celiac disease, believing it will enhance performance. According to the Australian Institute of Sport, there really is no advantage to following this diet unless you do have celiac disease or a related medical condition. Athletes who show an improvement in performance after excluding gluten from their diet may possibly have celiac disease, but it is undiagnosed. If this is the case, performance is likely improved because if you feel better, you will perform better. To determine conclusively if you have celiac disease, you will need to have a small bowel biopsy performed.
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