Team First Endurance

How To Implement a Gluten Free Diet

Guidelines to Implement a Gluten Free Diet

You may or may not have an intolerance or sensitivity to gluten. However, following a gluten free diet may be an interesting experiment to try during your training season. Prior to beginning this dietary change take some time to pay attention to your current digestive habits including gastric distress, bloating, indigestion & hydration (what do you mean by this? Status, thirst) while at rest and during exercise. Take note of any response to food using a food diary or your training log.

It is important to only change foods that which affects the intake of gluten. Try to keep all other variables the same including amount and timing of fluid consumption, caloric amount and timing of meals and snacks, and workout duration, frequency, and intensity. It is our recommendation to participate in a gluten free diet on two separate occasions. The first attempt is during three ‘typical training days’ , then return to your normal diet. The second attempt is three days prior to a local race (not an A race), then return to your normal diet. On race day, pay close attention to your ‘guts’ performance. After both attempts, review your food log or training diary to compare feelings before and after dietary change.

-3 days on Gluten Free Diet
-7+ days on normal diet
-3 days on Gluten Free Diet ending on race morning.

Learn more about gluten free…
  1. Familiarize yourself with the grains that contain gluten
  2. Most processed, packaged and fast foods likely have gluten, so eliminate these
  3. Read all labels to assure none of the listed grains are found in the product
  4. Substitute the grains that contain gluten with those that don’t
  5. Develop a meal plan for yourself to ensure eating patterns are normal, while only changing consumption of gluten (e.g. avoid simply eliminating calories from your diet)

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