Gluten-Free Sources of Fuel for Runners

Eating gluten-free food is essential for runners with celiac disease and gluten intolerance. These conditions may  cause stomach cramping, diarrhea, constipation, bloating, and nutrient malabsorption. Removing gluten prevents symptoms but what about the need to consume other foods for performance energy? Runners who are gluten intolerant can find other foods to provide the fuel and nutrition for training performance.

Here are 14 gluten-free tips for runners and walkers

provided by Boise State's Hilary Horton-Brown, RD, CSSD, LD, CPT.

1. Add cooked buckwheat, oat groats, steel-cut oats, quinoa, sorghum or wild rice to rice pilaf mix.

2. Enrich soups with cooked brown rice, buckwheat, oat groats, quinoa, sorghum or wild rice.

3. Boost the nutritional content of brownies, cakes and cookies with one-fourth cup cooked amaranth or teff.

4. Sprinkle cooked gluten-free whole grains over mixed green salads.

5. Toss cooked gluten-free whole grains with gluten-free pasta made with quinoa or rice bran.

6. Cook whole grains in a slow-cooker overnight for a hearty breakfast cereal.

7. Dress cold, cooked whole grains with pesto or a salad dressing to make tabouleh.

8. Blend cooked oat groats or brown rice with black beans or pinto beans to create Southwestern dishes.

9. Extend hamburger patties or meat loaf with gluten-free rolled oats or cooked brown rice, quinoa, amaranth or teff.

10. Add cooked amaranth, quinoa or teff to puddings for an interesting texture.

11. Use quinoa flakes, gluten-free rolled oats or gluten-free, whole grain cold cereals and granolas to top fruit crisps.

12. Choose whole grain, gluten-free crackers.

13. Choose whole grain, gluten-free baking flours such as amaranth, brown rice, buckwheat, quinoa, sorghum, or


14. Enjoy popcorn as a nutritious snack.


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