Sport and a gluten-free diet: avoiding deficiencies and cross-contamination

For someone with coeliac disease, avoiding gluten is a form of treatment, not a trend. For others, cutting out gluten does not automatically improve performance and can complicate the intake of carbohydrates, fibre and vitamins if substitutes are chosen poorly.

Naturally gluten-free essentials

Rice, potatoes, sweetcorn, quinoa, buckwheat, pulses, fruit, vegetables, eggs, and unbreaded meat and fish form the basis of a complete sports diet. They are often cheaper than specialised products.

Beware of cross-contamination

When it comes to coeliac disease, even a crumb matters. Toasters, chopping boards, frying oil, spoons and work surfaces can contaminate a dish. Processed products must carry reliable labelling. The FDA sets the threshold for its ‘gluten-free’ label at less than 20 ppm; other jurisdictions also use this benchmark, but check local regulations and the product’s certification.

Before and after training

• Before: Rice, bananas, certified gluten-free bread or potatoes, depending on tolerance.
• During prolonged exercise: Check the labels on gels and drinks.
• After: Combine carbohydrates and protein: rice and chicken, omelette and potatoes, or yoghurt and fruit.

The shop stocks several Schär products, including Good morning, Bon Choc, the Curvies Paprika and vanilla wafers. Compare their protein, fibre, sugar and portion sizes, just as you would with any processed product.

Sources

• FDA — gluten and food labelling
• NIDDK — coeliac disease, diet and cross-contamination