Athletes rely on carbohydrates to fuel their performance during exercise, training and competition. Bread and pasta are mainstays in an athlete's diet; this creates a dilemma when an athlete requires a gluten-free diet. The challenge becomes providing athletes the same energy through carbohydrates, without including gluten, which may cause a number of health problems for those with gluten allergies or celiac disease.
Celiac Disease
According to Alex McDonald, M.D. and professional triathlete, celiac disease affects one in every 3,000 Americans. Often undiagnosed, the disease may actually affect closer to one in every 100 people. Celiac disease involves the body treating gluten, a protein found in wheat, as an allergen and attacking it with an immune system response. The disease causes a number of health issues, including diarrhea, cramps, weight loss, bloating, anemia and seizures.
Gluten-Free Diet
Athletes rely on carbohydrates for calories and energy, with the majority coming from grain-based sources including bread, pasta, cereal and other foods containing flour. Carbohydrates consumed before and after training and competition are important for energy, muscle recovery and maintaining proper blood sugar. A gluten-free diet means finding other sources of foods that typically contain grain and provide quick energy.
Gluten Free Substitutes
Because it is cheap and easily accessible, many processed foods contain wheat or wheat byproducts, including pastas, soy sauce, bulgar, couscous, cereals and flour tortillas. According to McDonald, adequate gluten-free substitutes include rice and corn flours, rice pasta, quinoa, oatmeal, grits and corn tortillas. In addition to gluten-free substitutes, athletes can look to starchy vegetables, like potatoes, fresh fruit and legumes for energy-providing carbohydrates.
Protein and Vitamins
Gluten-free athletes must consume additional food sources to account for vitamins and protein typically provided through wheat or gluten-based sources. Lean meats, eggs, seafood, nuts and organic dairy products are excellent sources of gluten-free protein. Fresh fruit, corn, potatoes, legumes and fresh vegetables are gluten free foods that provide adequate amounts of vitamins and minerals. Gluten-free athletes can ensure proper consumption of vitamins through daily supplementation with a multivitamin.
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