The Best Gluten-Free Carbs for Athletes

Carbs are the primary source of fuel for endurance athletes, giving you the energy you need to power through a tough workout. However, for those sensitive to gluten or diagnosed with celiac disease, typical carbs may not be suitable for your diet. What are the best gluten-free carbs for athletes? Let’s dive in!

Nutritional Importance of Carbs for Athletes

Carbohydrates play a pivotal role in athletic performance. They are the body’s preferred energy source, especially during high-intensity or longer-duration activities, such as endurance sports.

Consuming adequate carbohydrates ensures that athletes have the energy reserves needed for training and competition.

Depending on the intensity and duration of your training, you may require between 6 to 10 grams of carbohydrates per kilogram of body weight daily.

This number can increase even more during periods of carb loading before a big race or event.

Since athletes have high carb demands, it can already be challenging for some to hit those targets. It can be even more difficult for athletes on a gluten-free diet since their carb choices are more limited.

That being said, it’s still entirely possible to thrive as an athlete on a gluten-free diet. By choosing the best gluten-free carbs, you can ensure you aren’t hindering your performance!

What is Gluten?

Gluten is a protein found in wheat and other related grains like barley, rye, and spelt. It’s responsible for the elasticity of dough, giving bread its chewy texture and helping it rise and maintain its shape.

Many foods and food products contain gluten, including breads, baked goods, pasta, sauces, dressings, and more.

Certain individuals can develop a sensitivity or immune reaction to gluten where they experience negative symptoms after ingesting. Because of this, they need to eat a foods that are gluten free.

Why Would An Athlete Need To Be Gluten-Free?

I want to be clear that gluten isn’t inherently bad. In fact, a majority of athletes can and should include gluten in their diet.

However, some athletes may want to limit or avoid eating gluten for a few reasons.

Celiac disease

The most common reason athletes avoid eating gluten is if they have celiac disease. Celiac disease is an autoimmune disorder characterized by an immune reaction to the gluten protein. In celiac disease, the immune system mistakenly attacks the small intestine when gluten is ingested, leading to nutrient malabsorption and various gastrointestinal symptoms.

Currently, around 1% of the population has celiac disease, but the rates are expected to rise. If you have celiac disease, you have to adhere to a strict lifelong gluten-free diet.

Non-celiac gluten sensitivity

Aside from celiac disease, some people experience a non-celiac gluten sensitivity, known as NCGS. NCGS is difficult to diagnose and mainly involves symptom tracking after ingesting gluten.

If you find that after eating gluten, you experience bloating, constipation, diarrhea, stomach upset, nausea, or any other related GI symptoms we recommend consulting with your primary care provider and dietitian.

Additional Considerations

There is very limited research surrounding other conditions that may want to limit or avoid gluten. Some athletes with medical conditions such as inflammatory diseases, skin conditions, or autoimmune disorders may find that a gluten-free diet helps their symptoms.

However, this is likely on a case-by-case basis. It’s best to speak with a registered dietitian or your healthcare team before completely cutting out gluten without warranty.

Best Gluten-Free Carbs for Athletes

This list includes our favorites of the best gluten-free carbs for athletes to add to your day! Even if you don’t eat entirely gluten-free, these carbs are full of nutrients and can be included in any athlete’s diet.

Quinoa

Quinoa is a versatile grain that is not only gluten-free, but also the only grain that is also a complete protein. It has a light, nutty flavor and you can boost the flavor by cooking it in a flavorful broth. It can be used in similar ways as rice, such as in grain bowls or mixed into salads.

Potatoes

Potatoes are one of my absolute favorite gluten-free carb for athletes. They can be used in many different ways and are excellent for adding bulk to your meals. Since they’re low in fiber, they can be eaten both pre- and post-workout.

Sweet Potatoes/Yams

If you want to switch it up from regular potatoes, sweet potatoes or yams are other amazing gluten-free carbs. Sweet potatoes are packed with micronutrients, including vitamins A and C, and antioxidants.

Brown Rice/White Rice

Rice is a staple carb in many athlete’s diets, and it’s gluten-free!

Oatmeal

Oatmeal is another versatile and nutritious gluten-free grain. It’s a great breakfast choice for athletes and can be eaten both before and after workouts.

However, if you have celiac disease or are extremely sensitive to gluten, you’ll want to ensure you’re purchasing certified gluten-free oats. Regular oats often through processing has a high chance of cross-contamination with other grains that contain gluten.

Legumes

Legumes are a type of plant-based protein with a higher carb content. They include chickpeas, lentils, soybeans, beans, peas, and peanuts.

All legumes are gluten-free, and brands use them to make pre-packaged gluten-free products, such as chickpea pasta or pizza dough.

Millet and Other Grains

Other gluten-free whole grains include millet, buckwheat, amaranth, and corn. While these are less popular, they can still be excellent additions to a gluten-free diet.

Fruit

Yes, fruit is a gluten-free carbohydrate! Athletes on a gluten-free diet can add fruits to various meals to increase their carb content and nutrient profile.

Pre-Packaged Gluten-Free Products

Luckily for the gluten-free crowd, there are plenty of pre-packaged gluten-free carb options on the market these days.

Most grocery stores carry choices for gluten-free bread, bagels, pasta, wraps, and other baked goods. These pre-packaged varieties can be convenient and easy to keep on hand and use in meals, similar to using the regular flour versions.

A few popular brands include Schar, Canyon Bakehouse, and Udi’s. Check both the freezer and shelf-stable aisles, as products can be found in both.

Our favorite gluten-free pasta noodles are Tinkyada or Jovial.

Incorporating Gluten-Free Carbs into Your Diet

You can incorporate the best gluten-free carbs for athletes into your day as you would normal carbs. Pair them with lean protein, healthy fats, and fruits and vegetables to create balanced meals.

When eating gluten-free carbs pre-workout, try to opt for lower fiber options such as white rice, potatoes, and oatmeal.

Don’t be afraid to experiment in the kitchen! There are many ways to make homemade gluten-free carbs, including flatbread, pizza crust, and baked goods.

One tip I recommend is having an all purpose gluten-free flour blend (such as this one) on hand in your pantry to use in different recipes. These flours are designed to be substituted 1:1 in traditional gluten-containing recipes.

Avoiding Cross-Contamination

Cross-contamination can occur when gluten accidentally comes in contact with gluten-free foods and products. It can happen because of shared prep areas and a lack of proper cleaning and handling.

Especially for athletes with celiac disease, it’s vital to avoid cross-contamination. For others with just a gluten sensitivity, you may be less sensitive to cross-contamination.

Cross-contamination happens most frequently at restaurants or in shared living spaces, such as with roommates or family. To avoid cross-contamination at restaurants, let them know ahead of time that you have celiac disease or gluten sensitivity.

In regards to shared living spaces, you can keep your own gluten-free cooking equipment separate from others and thoroughly wipe down surfaces frequently before prepping your food.

Supplement Recommendations for Gluten-Free Athletes

It’s not uncommon for endurance athletes to experiment with different supplements to enhance performance and recovery. However, for gluten-free athletes, it’s essential to pay particular attention to what supplements you’re consuming.

Some supplements may have gluten-containing ingredients, so it’s recommended to check the label prior to purchasing.

My favorite supplement brand for athletes, Thorne Health, is certified gluten-free, so you can safely shop their products without any worry! Use this link (affiliate link) to get 15% off your order.

Gluten-Free Carbs for Athletes: The Takeaway

Gluten-free athletes still have high-carb targets that are important to reach. You should experiment with various gluten-free carbs to find what works best for you and your training.

With careful planning and mindful choices, you can thrive on a gluten-free diet and achieve performance success!