If you’ve landed here and your race is still ahead of you, please go back and read Part 1 – ports Nutrition for Athletes in Training: Going Gluten-Free and Part 2 – Gluten-Free Sports Nutrition on Pre-Race Day & Race Day. There, I cover the subtle switch from grain-based carbohydrates that lies at the heart of the gluten-free diet. I even include a sample daily diet for powerful, gluten-free sports nutrition for athletes in training. You’ll know you’ll perform at optimal level only when your body is supported from the cellular to the muscular and bone level with the right nutrients.
Despite all your conscientious preparation, a marathon or any extended athletic event can cause damage.
First, never wait too long for the post-workout meal. You should have a snack (or a meal, depending on the type of training/event) within 30 to 45 minutes from completing a workout or a race. Eat plenty of
- protein to rebuild and repair
- healthy fats and some carbs to replenish glycogen stores, and
- veggies to bring in necessary minerals that prevent muscle cramps
My favorites include:
- celery sticks, carrot sticks; sweet potatoes, and canned pumpkin
- nuts and nut butters work really well (you can get convenient single portion nut butters from Artisana)
- organic baby food
- eggs; canned mackerels, sardines, salmon
- plenty of bone broth
Keys to Proper Hydration
Proper hydration transports nutrients, removes waste, and speeds the healing process. It also regulates body temperature and provides helpful minerals. I cannot over-emphasize the necessity of proper hydration.
I like to use:
- mineral-rich water
- coconut water
- water with 1 T of honey (usually necessary only during marathons, triathlons, bike races)
Whether In Training, Pre- or Post-Race, Proper Sports Nutrition is Key
I sometimes find it tough to write up general guidelines for athletes preparing for marathons, bike races and other strenuous events because each client is so different! Some athletes can’t tolerate food prior to an event. Others perform far better with a semi-full tummy. To get gluten-free sports nutrition guidelines tailored to your athletic level, medical issues and sport, feel free to call me, Francesca, at 619-208-8159. You can also contact me to schedule a free 15-minute consultation. A tennis player, hiker and weight lifter as well as a holistic nutritional therapy practitioner, I take my training seriously. Get helpful tips and notification of great healthy events when you like us on our Healthful Living Facebook page as well!