Home Running Gluten Free Distance Runners: Straightforward Gluten-Free Meal Plan

Gluten Free Distance Runners: Straightforward Gluten-Free Meal Plan

Gluten Free Distance Runners: Straightforward Gluten-Free Meal Plan


Are you interested by going gluten free? Have you ever heard from working mates it made them quicker and extra energetic with faster restoration instances? Being a gluten free distance runner, requires planning to make sure you don’t lack power or vitamins.

gluten free meal plan for runners

Repeatedly, I’ve shared that I don’t imagine in anyone weight loss plan working for everybody. So that is one thing to check out and see how you’re feeling.

Give it a minimal of 10 days to essentially choose the consequences of eliminating gluten and discovering out if it’s a meals intolerance for you. I’ve had a lot of my athletes say it made a world of distinction for them and others not discover a darn factor.

On this article, I’ll go over every little thing it’s essential to learn about a gluten-free weight loss plan in addition to a fast one-week gluten-free meal plan you should utilize to get began with this weight loss plan in the present day!

What to Maintain in Thoughts for a Gluten-Free Food regimen

Gluten is a protein present in wheat, rye, barley, and different grains.  It provides bread and baked items their chewy texture and a few individuals have to keep away from gluten utterly as a result of it causes them digestive issues or different well being points like celiac illness.  

You probably have celiac illness, gluten damages your small gut so it’s a must to be tremendous cautious and never eat any gluten in any respect, as following a gluten-free weight loss plan and avoiding cross-contamination can result in fewer signs of intestine points and different problems..

There are additionally individuals who don’t have celiac illness however nonetheless really feel higher on a gluten-free weight loss plan. They may have one thing known as non-celiac gluten sensitivity or gluten ataxia.  

Going gluten-free may also help with bloating, diarrhea, constipation, gasoline and fatigue.  It additionally reduces irritation when you’ve got celiac illness.  Some good issues about avoiding gluten!

However there are downsides, too.  Gluten-free merchandise typically don’t have as a lot fiber or protein.  They usually’re not fortified with nutritional vitamins like folate B12 and vitamin D like common wheat breads and cereals.  So it’s a must to watch out to not find yourself with dietary deficiencies when you’re gluten-free. 

Simply remember you might have to complement or eat numerous nutrient-dense meals when you go gluten-free.  Particularly fiber, iron, calcium and B nutritional vitamins.

Gluten Free Meal Plan for Distance Runners

As I discussed above, the key factor that runners want to pay attention to is chopping a complete meals group from their weight loss plan means a doable lack of necessary vitamins and, on this case, FIBER.

Gluten Free Running

Which means fatigue, accidents, and poor efficiency.

If you find yourself first beginning out (assuming you don’t have a medical subject), attempt to not go loopy determining each single supply of gluten. 

As a substitute, simply remember that it’s in a TON of meals, and over time you can begin to weed them out.

  • Fried meals, potato chips
  • Salad dressing, pre-made seasonings and marinades
  • Worcestershire Sauce, soy sauce, synthetic flavorings
  • Canned soups, sweet

It’s necessary to work with a registered dietitian who may also help you intend balanced meals that meet your dietary wants.

Gluten-Free Food regimen Meals Listing to Use in Your Meal Plan

Following a gluten-free weight loss plan requires paying cautious consideration to meals choices, the components present in meals, and their dietary content material.

Many naturally gluten-free meals will be part of a nutritious diet so it’s good so as to add them to your subsequent grocery listing! Let’s have a look at the principle ones:

  • Fruit and veggies
  • Beans, seeds, legumes and nuts of their pure, unprocessed kinds
  • Most low-fat dairy merchandise
  • Eggs
  • Lean, nonprocessed meats, fish, and poultry comparable to rooster, steak, recent tuna, salmon
  • Plant-based proteins comparable to tofu can be allowed

Gluten Free Fruits and Veggies

Recent produce like fruits and veggies are gluten-free of their pure state.  However as soon as they get processed into different meals, gluten can sneak in and corporations would possibly toss in wheat or malt so as to add taste or thicken up the feel.  So it’s a must to control the components listing when you’re avoiding gluten. 

Some gluten-filled components to look at for are hydrolyzed wheat protein and modified meals starch. Though I can’t title each fruit or veggie on the market, listed here are just a few you possibly can eat worry-free on a gluten-free weight loss plan:

  • Apples
  • Bananas
  • Berries
  • Oranges 
  • Grapefruit
  • Peaches
  • Pears
  • Greens, e.g., spinach, kale, Swiss chard, lettuce
  • Bell peppers
  • Carrots
  • Candy potatoes
  • Tomatoes
  • Onions
  • Cauliflower
  • Zucchini
  • Cucumber
  • Garlic
  • Broccoli
  • Potatoes
  • Corn
  • Squash
  • Inexperienced beans
  • Radishes

Fruits and Greens to Double-Test on a Gluten-Free Food regimen

  • Canned fruits and veggies can have sauces with gluten.  Those canned in simply water or pure juice ought to be fantastic for gluten free diets. 
  • Frozen fruits and veggies are often good too, however be careful for ones with added flavors and sauces which could have gluten.  
  • Dried fruits and veggies are okay in the event that they’re plain with out something added.  The sweetened varieties might need gluten although so test. 
  • The pre-chopped type from the grocery store could also be dangerous since it could have been prepped someplace that may contaminate it with gluten.  

Mainly, plain, frozen, and canned fruits and veggies in water are usually safer bets. Dried is okay if it’s plain.  

Something with additions and sauces ought to be inspected carefully. When unsure, making issues from scratch avoids the uncertainties of store-bought.

Are Potatoes Gluten Free?

Gluten is a protein present in wheat, rye, barley, and different grains.  Since potatoes are a starchy vegetable and never a grain, they don’t comprise gluten.  

So sure, potatoes themselves are completely gluten-free! That is nice information in case you are delicate to gluten or have celiac illness, and you may nonetheless get pleasure from potatoes as a part of your weight loss plan.   

Actually, potatoes generally is a tasty substitute for meals made with wheat or different gluten-containing grains that it’s essential to keep away from.  

Mashed potatoes, for instance, can take the place of wheat-based bread rolls or pasta. Baked potatoes can stand in for sandwich bread.  Simply watch out to not prime your potatoes with components that do comprise gluten, like wheat-based gravy or soy sauce.

So long as you retain your potato dishes gluten-free, you possibly can eat to your coronary heart’s content material!

Gluten Free Carbs for Runners

Everyone knows that carbs are important for us as runners. Listed below are the highest carbs to have for runners on a gluten-free weight loss plan:

  • Potatoes – among the finest runner carbs there’s and sure even for in the course of the run (potato gasoline concepts right here)
  • Dried fruits – pineapple, apricots – each are good on the run gasoline
  • Cheerios – I do eat a LOT of Cheerios
  • Gluten free oats make a stellar publish run refuel
  • Trendy Desk – pink lentil pasta is a combo of protein and carbs
  • Sprouted for Life or Udi’s breads are all gluten free
  • Technically all sweet and chocolate bars are gluten free meals too, so get pleasure from your swedish fish on the run

Gluten-Free Grains, Starches, and Flours:

Grains, starches or flours that may be a part of a gluten-free weight loss plan embody:

  • Amaranth
  • Arrowroot
  • Buckwheat
  • Cassava
  • Chia
  • Corn (cornmeal, grits, and polenta labeled gluten-free)
  • Flax
  • Gluten-free flour (rice, soy, corn, bean, and potato flour)
  • Hominy (corn)
  • Millet
  • Quinoa
  • Rice, together with wild rice and brown rice
  • Sorghum
  • Soy
  • Tapioca (cassava root)
  • Teff
  • Yucca

Grains to Keep away from for Gluten-Free Food regimen

Keep away from all meals and drinks containing the next:

  • Wheat
  • Barley
  • Rye
  • Triticale (a cross between wheat and rye)
  • Oats, in some circumstances

Regardless that oats are naturally gluten-free, they’ll get contaminated throughout manufacturing and so it’s essential to purchase oats labeled gluten-free if you wish to have them.  

It’s price noting that some individuals with celiac illness can’t tolerate even these.

What to Keep away from When Purchasing for Grains on a Gluten-Free Food regimen

For those who’re undecided whether or not your bread, crackers, pasta and different necessities created from grains is gluten-free, taking a fast peek on the components listing may also help you work it out. 

Avoid merchandise with any of those as a result of they comprise gluten:

  • Wheat
  • Barley
  • Rye
  • Triticale (a cross between rye and wheat)
  • Malt

You must also keep away from all different kinds and kinds of wheat, together with entire wheat, bulgur, farina, farro, spelt, wheat berries, emmer, einkorn, Kamut, durum, graham, semolina, and bromated flour.

Different Flours with Gluten

There are every kind of names for wheat flour relying on what you do to the wheat or flour once you mill it.  All these flours have gluten in them: 

  • Graham flour 
  • Self rising flour (aka phosphate flour)
  • Semolina
  • Farina
  • Enriched flour with added nutritional vitamins and minerals 

Glute-Free Meal Plan

It could actually really feel overwhelming or complicated to grasp gluten-free working, so here’s a pattern week of gluten-free meal prep concepts for endurance athletes. 

This may make sure you absorb sufficient energy, selection, and vitamins to maintain you working robust. These are my go-to gluten-free recipes:


Morning runners have to pay essentially the most consideration to this meal.

We’re typically dashing from run to work, however getting in some strong diet will off set starvation cravings later within the day, maintain temper and power excessive and naturally give your physique what it’s earned for all that tough work!

Protein Inexperienced Smoothies

Excellent news nothing wants to vary, slurp down these greens! After busting your butt with a tricky exercise, a protein-packed smoothie isn’t solely a quick option to refuel.  

Analysis reveals protein wealthy drinks comparable to  smoothies also can assist restore muscle harm and encourage muscle development once you get sufficient protein.  

Right here’s a enjoyable reality – research more and more reveal that if girls wish to reap the total advantages of sustaining metabolism and constructing (not shedding!) muscle from working or coaching exhausting, it’s preferrred to refuel inside half-hour of ending an intense exercise or future. 

It simply reveals how crucial it’s to feed your muscle mass promptly after difficult them in an effort to maximize their development and restoration.

Egg Bites

These make scrumptious make-ahead breakfast which you can simply seize and go. I like to recommend having fun with it with some nut butter on half a GF bagel. 

An ideal make forward breakfast which you can seize and go. Take pleasure in with some nut butter on half a GF bagel

Gluten Free French Toast 

These fluffy gluten-free French toast are good to reload the muscle mass depleted of glycogen. I like that this recipe is tremendous easy and solely requires 6 pantry staple components. 

The very best half is which you can freeze these for as much as three months!


For those who had a morning run, it is a nice time to proceed replenishing so that you don’t hit the afternoon stoop and crave sweets. Planning a night run? Then go for simply digestible meals!

The purpose is to make sure you’re getting a mixture of proteins, fat and carbs.

  • Salad lover – Test the label in your dressing, however in any other case as talked about above, all veggies, meat, and fruits are secure!
  • On-the-go eater – Make a burrito with GF Udi’s, full of black beans, spinach, salsa, avocado, and floor turkey
  • Make forwardHearty Veggie Chili or Spicy White Bean Hen Chili

Leslie Bonci, director of sports activities diet on the College of Pittsburgh Medical Heart, recommends experimenting with a brand new weight loss plan – together with a gluten-free one – a minimum of three to 4 months earlier than race day.


Our closing likelihood to get in a very good quantity of protein for muscle restore and carbs to make sure that you get up tomorrow able to maintain coaching!

Gluten free Hen Tikka Masala Pizza

Pizza fiend? Gluten free rooster tikka masala pizza from NutMegNanny is unimaginable. 

Pizza is a go to earlier than lengthy runs round right here. And this pizza with rooster tikka masala is a tasty gluten-free selection for pizza night time. It’s filled with fragrant Indian spices and comes collectively simply.  

You’ll love the flavour combo of rooster, tomatoes, and Indian spices piled excessive on a crispy gluten-free crust.  

Pizza night time simply received a complete lot extra fascinating because of this artistic spin on Indian meals, and the wealthy, creamy tikka masala sauce pairs completely with the melted cheese.

Polenta Casserole

This polenta casserole is my present one-dish obsession! Polenta a brilliant versatile stone floor cornmeal and water combination historically created from Italian corn which holds its texture. 

Generally, it’s cooked to a pleasant creamy consistency, and others are sliced and baked, used instead of potatoes, pasta and even breadcrumbs. On this recipe, we’re turning it right into a casserole that can remind you of the basic tacky Mid-West ones you’ve grown up having. 

Butternut Squash Mac and Cheese

This butternut squash mac and cheese is a gluten-free model of the basic, and provides you with the tastiest mac and cheese ever! 

It’s extremely simple to make, and better of all it’s additionally dairy-free!

“I simply had all-around higher digestion, and digestion is the largest factor in using the power I eat.” Christian Vande Velde of group Garmin previous to Tour De France.

Gluten-Free Snacks

Snacks are sometimes the place the place runners get hung up on carbs. It’s really easy to achieve for the cookies, sweet and bagels at your workplace or when on the go. Listed below are some gluten free snack concepts that you simply’ll nonetheless love.

On the lookout for extra sports activities diet?

Different methods to attach with Coach Amanda
Instagram Every day Enjoyable: RunToTheFinish

running coach

Fb Group Chatter: RunToTheFinish

Signal As much as Obtain a Weekly E-newsletter with Prime Working Ideas and Laughs



Please enter your comment!
Please enter your name here