Sports Nutrition for Celiac Athletes
- hellodonaldsonnutr
- Jul 30
- 8 min read
Yes, you can maximize your athletic performance while eating a gluten-free diet.
Celiac Disease is a long-term autoimmune condition that affects the small intestine. If left untreated, the small intestine will become damaged which can impact the body's ability to absorb nutrients. Untreated celiac disease can potentially lead to poor growth, iron deficiency and decreased bone density - which increases the risk of fractures and injuries. For athletes, this can lead to impairments with fueling, recovery, and muscle growth.
The good news is, having celiac disease does not keep you from competing in sports. You can eat a gluten-free diet while working towards improved endurance, strength or body re-composition including muscle gain or fat loss.
Gluten is the protein found in WHEAT, RYE and BARLEY. Labelling regulations vary depending on which region you live in. Wheat, Rye and Barley are considered priority allergens in Canada. Therefore, reading the "Contains" Statement is one safe way to check if something is gluten-free (Note, celiac disease is not the same as having a wheat allergy). It is important to ensure that your foods are gluten-free, especially if dining out or travelling for competitions or sporting events.
For more information on label reading, the Canadian Celiac Association website has helpful articles and information sheets.
Your nutrition plays a big component into your performance and body composition regardless of whether you eat gluten-free or not. Below are some important things to consider when eating a gluten-free diet.
Understanding Carbohydrates
Carbohydrates provide the main energy source for most types of physical activity.
Glycogen is the storage form of carbohydrate present in our muscles - eating enough carbohydrate, especially around training is important for optimal performance. For example, a Hyrox athlete, or long distance runner may eat a meal with slow digesting carbs the evening before their event, and then choose fast digesting carbs 60 minutes or less prior to their event.
Complex Carbs provide longer lasting energy at a slower rate and are often higher in fibre. These are good if you're eating 2 hours or more before training, and they are often high in fibre, which can keep you feeling full throughout the day.
Gluten-free options for these include:
Potatoes
Sweet Potatoes/Yams
Squashes and Pumpkins (ie: Butternut, Acorn, etc)
Wild Rice
Buckwheat
Quinoa
Some Gluten-free breads. Be mindful of low-carb varieties such as Carbonaut.
Whole wheat products (ex: breads, cereals, pastas) are high in fibre. As a result, a gluten-free diet can sometimes be lower in fibre. Fibre provides many benefits to digestive health and heart health such as preventing constipation, encouraging the growth of healthy gut bacteria and lowering LDL (the "bad") cholesterol. Be sure to include complex carbs in your diet to meet your fibre needs.
Other high fibre foods include:
Fruits (especially raspberries, blueberries, avocado, oranges, or kiwi)
Vegetables (especially broccoli, kale, brussels sprouts, peas, carrots or collard greens)
Ground Flaxseeds
Ground Chia seeds
Simple Carbohydrates
Choosing simple carbohydrates may be beneficial if you're eating 60 minutes or less prior to training - these carbohydrates are broken down very easily, which provides fuel quickly. In other words, they provide fast-acting, easily digestible fuel.
Simple carbohydrates can also be eaten during training (also known as "intra-training nutrition"). Those training at a relatively constant moderate/high intensity for a long period of time (ie: 60 minutes or longer), may benefit from intra-training nutrition. This may include long distance runners, cyclists, or hybrid sport athletes (Crossfit, Hyrox).
Simple Carb options include:
Sports drinks (ex: Gatorade)
Cream of Rice Cereal
Bananas
Dates
Mangoes (raw, dried)
Dried fruit bars
Energy gels* (ex: Maurten, Gu)
Energy Chews* (ex: Probar Bolt energy chews, CLIF BLOKS)
*These are specialty sports nutrition products. Most athletes do not need to use these products, but they can provide a convenient source of intra-nutrition carbs for endurance athletes.
Protein
Protein is a key macronutrient for structure - it helps build and maintain muscles, and is an important component of DNA, enzymes, hormones and much more.
From the perspective of sports performance, protein is important in stimulating skeletal muscle protein synthesis. In other words, optimizing your protein intake will help build muscle to improve muscular strength and muscular size when paired with an appropriate resistance training program.
Protein is built up by amino acids: think of protein as a beaded necklace, with the amino acids as the individual beads. Some amino acids are indispensable (or essential) as these amino acids cannot be produced by our bodies and must be obtained through food sources. "Complete" protein sources are foods that contain all essential amino acids, and "incomplete" protein sources are foods that are missing one or more of the essential amino acids. One or more incomplete protein sources can be combined in a meal to achieve a full amino acid profile. This is also known as using "complimentary protein sources" - beans + rice is a popular example. In general, most are likely to have all essential amino acids in their diets long as they are having a variety of protein sources, and are eating enough overall.
Complete Protein Sources Include...
Animal Origin: Milk Protein, Eggs, Poultry, Fish (most meat products)
Plant Origin: Soy ( including: Tofu, Tempeh, Edamame), Quinoa, Hemp, Buckwheat
Fun fact: Collagen is a popular animal-based protein that is actually NOT a complete protein!
Although wheat is primarily a carbohydrate source, it does also contain protein. Interestingly enough, many gluten-free alternatives for traditional wheat products are significantly lower in protein.
For example:
Whole Wheat Pasta (gluten) = 9.6 g protein per cup
White Pasta (gluten) = 8.1 g protein per cup
Corn Pasta (gluten-free) = 3.7 g protein per cup
Rice Pasta (gluten-free) = 5.8 g protein per cup.
While of course most people are not looking at pasta for protein, it is important to consider that over the course of the day, little swaps can potentially add up over time.
Most principles of optimizing pre, and post workout nutrition are the same regardless of whether or not someone has celiac disease. The main difference would simply be choosing foods that are gluten-free.
To learn more about pre-workout nutrition, check out: A Dietitian's Guide to Pre Training Nutrition, Plus Snack ideas to Help you Fuel.
To learn more about post-workout nutrition, check out: A Dietitian's Guide to Post-Training Nutrition, PLUS snack and meal ideas!
Iron
Iron is a mineral that is essential for oxygen transport and maintaining good muscle function. Athletes, particularly endurance athletes are more prone to the effects of low hemoglobin levels. Low iron can lead to fatigue, lightheadedness and performance deficits.
The only way to confirm low iron, or iron deficiency anemia is by taking a blood test.
The RDA for iron is: 8 mg/day for adult males and 18 mg/day for adult females.
It is important to note that iron needs may be close to double for athletes, especially for elite level endurance athletes. (Elite athletes often benefit from seeking support from a sports physician).
Labs ordered may include: Ferritin, Complete Blood Count (including Hemoglobin), Iron studies (Including transferrin, transferrin saturation, serum iron).
If you have celiac disease, your provider may order routine bloodwork and recommend an iron supplement if needed.
Calcium
Calcium is a mineral that is important in maintaining good bone density, which may prevent bone related injuries.
The recommended calcium intake for adults is 1000 mg per day. Older adults have higher calcium requirements at 1200 mg/day.
Vitamin D is a nutrient that also helps maintain bone density. If you have celiac disease, your provider may order routine bloodwork and recommend a Vitamin D supplement if needed.
Remember: One of the best ways for someone with celiac disease to optimize their nutrient absorption is to adhere to a gluten-free diet! At this time, a gluten-free diet is the only known treatment for celiac disease. Even if someone doesn't experience symptoms after eating gluten, damage can still occur to the small intestine overtime impairing nutrient absorption.
Supplements to consider
Creatine Monohydrate
Creatine Monohydrate is one of the most well researched sports supplements on the market, with good evidence supporting its use for increasing muscle strength and size.
Current research does not show safety concerns with creatine monohydrate supplementation in recommended dose ranges - even in younger adolescents.
Options Include:
For more information on Creatine, check out: Best Supplements for Building Strength
Gluten Free Multivitamin with Iron
Most individuals diagnosed with celiac disease are encouraged to take a multivitamin with iron once daily. While most nutrient needs can be met through food sources, a multivitamin can provide some additional reassurance. Keep in mind that most multivitamins do no contain iron, so be sure to choose one that does.
Options Include:
Other supplements including Iron or Vitamin D may be recommended by your provider on a case-by-case basis.
Gluten - Free Full Day of Eating for an Athlete
Breakfast - Protein Oats
Gluten free oats cooked in milk of choice, 1 scoop vanilla protein powder, mixed berries, 1 tbsp chia seeds, 1 tbsp hemp seeds, 1 tbsp peanut butter
Lunch - Pasta and Meatballs
Gluten-Free Pasta with Meatballs*, tomato sauce and side salad
For more protein and fibre: Choose Chickpea Pasta
For gluten-free + vegan: Choose Unmeatable Meatballs or Beyond Meatballs
Pre workout Snack
250 ml chocolate milk, one medium banana, small handful almonds
Dinner (Post-Training)
Roast sweet potato and BBQ Tofu and Vegetable Skewers
Evening Snack
Parfait with greek yogurt of choice, gluten-free granola or cereal, and fruit
For vegan: Choose Silk High Protein Yogurt
Quick Tips for Eating Gluten Free at Competitions and Events
Ensure your coaches are aware of your need for a gluten-free diet
Consider providing print resources, or links to resources from Celiac Canada if coaches need further clarification. These may include:
Inquire about team dinners ahead of time
Buffet style dinners, and continental breakfasts may pose an increased risk for cross-contamination and should be avoided when possible. If the team dinner is going to be buffet style, ask if a separate gluten-free option can be prepared for you.
Review restaurant menus in advance for gluten free options, and inform server that you eat a gluten-free diet
Be aware that labelling guidelines and regulations may vary internationally. It may be helpful to review these prior to travel
Consider getting Celiac Travel Cards for restaurants, especially if you are travelling to a place where the primary language may be different from yours
"Am I getting enough protein?"
"Because I am gluten-free, will I need to take a bunch of supplements?"
"How can I eat gluten-free when going to competitions and sporting events?"
"Will having celiac disease hold me back from building muscle?"
These are common questions and concerns I hear from clients who eat a gluten-free diet.
Sometimes additional support can be helpful in answering these questions. Dietitians with a focus in sports performance can create an individualized plan that will help you build muscle, and prepare for your next meet, race, game or competition.
Hannah Donaldson (she/her) is a Registered Dietitian in Ontario, Canada. She works with strength athletes of all levels to help them perform well and feel their best. She also provides nutrition counselling for digestive disorders, body recomposition (including weight loss) and emotional eating.
If you're interested in working with Hannah, click here to book a free discovery call, or check out the services she offers here.
Please note that the content provided in this blog post is for informational and educational purposes only. It is not intended to substitute professional medical advice, diagnosis or treatment.
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