Archive for Gluten Free Athletes
10 Tips for Healing as a Crazy (me, not you) Gluten Free Injured Athlete
Posted by: | CommentsIf you are on the GFF Facebook or Twitter, you may have heard me complaining.
Last week I twisted my ankle and fell, giving myself a grade two ankle sprain. I heard and felt the dreaded “pop” as I fell. Luckily, I landed softly in the hedge. Jeff was home to help me up, so I headed back inside, rinsed off my travel coffee mug, grabbed an ice pack, and off to work I went.
Not quite a week later and I feel much better. Swelling is minimal, range of motion is almost equal to the other side, and the feeling of instability is subsiding.
I have learned through my experience with multiple knee surgeries, that it is much preferable to let an injury heal properly, and then return to activity. Rushing it is not worth it. Future injuries are much more likely if the original was not allowed to heal. However, I am also an athlete, and so when injured get a bit cranky.
My friend Kim (aka Bootsie) at Gluten Free is Life has been dealing with a stress fracture in her foot for several months now, and she is dealing phenomenally well with the change in her routine. After the first round of anger, disappointment, and frustration, she is channeling her efforts in a new physical manner. (I am very happy to report that she is resistance training. I am a lover of the iron myself, but Kim is more of an endurance athlete. This is a change for her, and one she is embracing beautifully.)
Given both my own and Kim’s recent experiences with being injured, and my past of having extensive injuries, I decided it was high time I wrote a few tips to help keep yourself sane, and speed along your healing when injured.
The 5 Physical Tips:
-
In an acute injury, RICE.
- Rest-self explanatory
- Ice-10-20 minutes at a time, make sure to have 1 layer of cloth between your skin and the ice/ice pack.
- Compression-if needed and swelling is apparent, you can wrap the affected part with an elastic wrap. Don’t pull too tight, you don’t want to cut off your circulation.
- Elevation-this is where you get your affected body part up above the level of your torso. Think-prop your leg up on a bunch of pillow with the remote control or a book. “Honey-can you get me some tea? I have my leg elevated with ice on it.”
- Gently move the affected part within a pain free range of motion as much and as often as possible. Rule of thumb in general: is it hurts, don’t do it.
- Be sure to maximize your nutrition. Eat high quality, bang for caloric buck food. This is not the time to try to lose fat. Do not restrict calories. You need calories to help rebuild and repair. Shoot to eat 1 gram of protein per pound of bodyweight on a daily basis. Stay well hydrated
- Sleep. Lots.
- Consider supplementation. Ideally you are getting a ton of great nutrition from your food, but these are a few that I have found helpful. They are not necessary by any stretch, but they may help. Many athletes will take advantage of any edge to potentially get back to sport quicker. Of course, please always check with your medical professional. So, in no particular order:
- L-glutamine-a conditionally essential amino acid.
L-Glutamine is especially interesting to celiacs, as it appears to be heavily absorbed in the gut and aid in gut health. It’s been anecdotally used in the strength community for recovery for a long time, but the research does not back that up. Research does show it is absorbed primarily in the gut-which for us is a good thing, as healthy gut=more nutrients absorbed=optimal healing. I wrote about L-glutamine as a supplement for gut health here.
- Probiotic, especially if your injury required antibiotics. Antibiotics negatively impact the “good” gut flora, so you want to restore that. Say hello to my little probiotic friends in my article here.
- Multivitamin, perhaps some extra Vitamin D, and a Calcium/ Magnesium combo to cover nutritional bases.
- Proteolytic enzymes . Similar to digestive enzymes, but specifically for systemic use for protein. These act in a similar manner as a non steroidal anti-inflammatory like Advil, with less worry of side effects. (That’s the really short explanation. This chiropractic article gives a nice overview of how they work.
- Good food. I know I said it already, but it really is that important.
The 5 Mental Tips
- It’s OK to be mad and upset for a while. It’s completely normal to have an emotional response to injury.
- Don’t stay mad. Allow yourself to move through the stages of mourning. Yes, it’s been determined that reaction to injury in an athlete is very similar to Elizabeth Kubler-Ross’ stages of grief as outlined in her book On Death and Dying. Obviously there are differences as well. However, the 5 stages are:
- Denial
- Anger
- Bargaining
- Depression
- Acceptance
It’s OK to recognize, accept, and then move through each one of these phases.
- Take charge of your return to wellness. Plan it out. Give yourself control. What CAN you do? Focus on the activities you can do, and set goals for yourself based on those activities. No negative connotations. This is not bad, it’s just different. Your injury may have been out of your control, but you can certainly control your path back to sport. Make concrete plans and a blueprint for your recovery.
- Be positive. This sounds silly, but visualize your return to doing what you love. I also imagine a tiny little construction crew inside my body, repairing, spackling, repainting all the busted up bits. Visualize sending healing light and the nutrients from your food to the injured area. I know, it sounds trippy, but I’ve found it helpful. Laugh if you wish, I completely understand. Don’t get me wrong, you have to also take the appropriate action to make yourself well. All the visualization in the world won’t make a bit of difference if you are passed out on the couch with an empty package of sugar laden gluten free donuts and a 5th of vodka.
- Set yourself up for success. Be realistic when setting your timeframes for progress and return to sport. Guidelines given by your doctor, therapist or other health professional are given for a reason. It truly does take time for healing to occur, and regardless of how much we maximize our healing, we can only speed it up so much. To some extent, time must pass.
In a perfect world, we would never get injured.
Chances are good that at one point in your life, you will be forced to take a step back. When that happens, arm yourself with these tips to keep your sanity, and the sanity of those around you.
If you’re new to GFF, please make sure to check out Gluten Free and Fit 101. And the ebook is finally done! Check out “7 Tips for Living a Healthy Gluten Free Life (without making yourself nuts in the process.)” Feedback has been awesome, and for that I thank you.
In the words of Helen Keller: ““Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”
Share your injury tips in the comments!
Support Peter Bronski and the NFCA
Posted by: | CommentsPeter Bronski is undertaking a mission that many of us can only imagine.
Pete is the author of No Gluten, No Problem, as well as Artisanal Gluten-Free Cooking
He is training for the Virgil Crest Ultra Race-which is a 50 mile race with 9000 vertical feet of ascent.
Since I live in Florida, the biggest mountain I see is the bridge that spans the intracoastal. I can’t even begin to imagine what a challenge this race will be for Pete. That’s a heck of a goal, and one that I am excited to watch him achieve.
(Side note-setting goals is something I think is super important. Be on the lookout for upcoming posts on goal setting. I talk about it in my new book 7 Quick Start Tips to Leading a Healthy, Gluten-Free Life (without making yourself nuts in the process) also. Setting achieveable and concrete goals for yourself will help quite a bit in actually making positive change.)
Pete is chronicling his training at his blog. In addition, he has decided to make this race a fundraising effort for the National Foundation for Celiac Awareness. I am a big supporter of the NFCA as well. They are providing a great deal of wonderful education and working diligently for awareness. I also was the first to complete their GREAT training for allied health professions.
Pete’s goal is to raise $5000 for the NFCA.
He has created a webpage on First Giving which makes it easy to give your donation. Please join me in donating toward Pete’s goal, and to the NFCA. $5 would be a wonderful donation, and when we all give $5, it will add up quickly.
Please click on over to First Giving now and support Pete and the NFCA.
Then, think about your own goals. Just let the idea of what you would like to achieve marinate in your brain. Then, share them below. Make them concrete, and make them real.
And remember, there is no wrong answer.
Gluten Free Athlete Profile-Jon Fernandes
Posted by: | CommentsI am very happy to have Jon as a featured Gluten Free Athlete. Jon and I were introduced by a mutual friend, JC at JCD Fitness. Jon has a great story and attitude. Introducing Jon!
Name: Jonathan Fernandes
Age: 21
Location: Edison, New Jersey.
Sports/Activites: Currently doing Strength Training & Bodybuilding. Previously Did martial arts for around 18-19 years. I started out as a toddler.
Accomplishments:
1. At the age range of 12-13 years of age, I was around 230 pounds at a height 5’4”. Yeah I was a pretty big-little kid. I have successfully over the decade lost a decent amount of body fat and gained some LBM. (Erin note: LBM=lean body mass)
The leanest I’ve ever been was May 2009. I was around 147-150 pounds at height 5’7”, around 10-12% body fat. I had done close to a month of Lyle McDonald’s Rapid Fat Loss program. Lyle is awesome when it comes to body recomposition, the guy really knows his stuff.
Jon Fernandes
The picture you see above of me was at the end of that diet.
2. Helping others achieve their goals with my nerdiness. (Is that even a word?) (Erin note:If it’s not, it should be-I use it all the time!)
My story of diagnosis was the biggest event that changed my life. As of right now, I am self-diagnosed. This is due to the fact that when I was visiting doctors (and chronically very sick) they were misdiagnosing me, which is not fun. I then decided to take my health in my own hands and do my research. My motivation to figure out my problem was the one thing that kept me going. I eventually figured out my gluten sensitivity when I started working with elimination diets late 2007/early 2008. When I officially went gluten-free, I felt like a whole new person. My attitude changed. I became more positive and promised myself I was going to be someone who can help others with this condition.
Do you know your “trigger” and if so what was it?
Yes, the one thing that was a big contributor to my condition was daily chronic stress as a child. Put on top of that the right genetics and boom.
The foods I am sensitive to are gluten, dairy, legumes (including peanuts), high amounts of soy (trace amounts like lecithin and soybean oil I can tolerate,) oats, & eggs. Took me a while, but I finally got my diet straight and healthy despite the sensitivities. Embracing science does wonders.
Training plan:
The current type of training I do is a combination of strength training & bodybuilding. I do best with a 3-day split type deal. I focus mainly on compound movements with some small isolation work. I also perform stretches and pre-habilitation exercises. In regards to my strength, it is slowly going up. My main focus now is proper technique. Prevention of injury and activation of the proper muscle fibers is very important. I like to train smart.
Nutrition plan:
During the time of my 2009 fling with Lyle’s RFL, I discovered Martin Berkhan’s Intermittent Fasting website. This style of eating completely changed my perspective of nutrition. I used to be a “Bro” who ate around 6-8 meals a day for fear of my muscles falling off. I used to hate it, I felt like the kitchen was my life. Since I have lots of sensitivities, it was even more frustrating since picking up something on the go is not really an option. On top of that, I was always hungry and never satisfied with my meals. My blood sugar levels would also be all over the place.
When I first started IF (intermittent fasting), it felt awkward. I was so used to eating small meals that psychologically, I felt I was overeating and I was going to gain a ton of fat.
But I didn’t.
Over time my health actually improved. My mental focus and clarity during the fasting phase is awesome. I am always motivated to work with a positive mindset. Also, my hypoglycemia issue was resolved. IF has made me insulin sensitive and I feel great eating carbohydrates. I am also always satisfied with my meals and never think about food until it is time to eat.
I would also like to mention that my digestive system since I have started IF has greatly improved as well.
Intermittent Fasting + food avoidances + digestive enzyme/probiotics = A happy GI tract.
Favorite Pre/Post workout foods:
Pre-workout: 200 mg of Caffeine & 10 g of BCAA (branched chain amino acids). I work out fasted and feel great doing so. I highly recommend everyone reading Martin Berkhan’s article on Fasted State Training.
Post-workout: Creatine and a ton of food! Cocoa Pebbles is definitely on the menu.
Favorite Supplements:
Food, Water, & Creatine Monohydrate.
Upcoming plans/competitions/goals?
Woah, where do I start.
Well as of right now, I have recently started my own blog/website. The link is www.celiacbodybuilding.com. My goal for this site is to write articles improving celiac awareness and informing all about proper health, nutrition & training (even for the non-celiac).
I’ve also recently started consulting/training locally where I live. Helping those who are motivated to make a change is just simply awesome.
Regarding my physical physique, I would like to reach my genetic limit and hover around 10% body fat all year round.
I plan on getting my bachelors or masters in the fields of nutrition/anatomy & physiology/biology.
I also plan to in the future write a book regarding celiac disease & body recomposition. I really can’t wait to start it!
-Advice you have for other gluten free athletes?
My advice to my fellow celiacs & everyone else is to always be positive, no matter what. Enjoy life and have fun. Time is too short and we all need to make the best of it. Also, never stop learning. There is always something new to discover everyday. That is what makes life awesome.
I would like to thank everyone who has ever been a good influence on me. People who are leaders with good intentions & knowledge have all took a part in creating the person I am. Thank you all…you know who you are.
Also, (and I know I have said this thousands of times) I would like to give a BIG thank you to JC of JCDFitness. If it was not for him, my website would not even exists. He is a good friend and a very smart kid. Thanks brother!
Website/Blog: www.celiacbodybuilding.com
E-mail: JonFernandesCB@gmail.com
Gluten Free Protein Powder Reviews
Posted by: | CommentsGluten Free Protein Powder Reviews and Recommendations (or not!)
Protein powder. It can be so useful, so tasty, so convenient! It can also be completely vile tasting, or worse, make us sick due to cross-contact or hidden gluten. This page is for us all to share our experiences with protein powders, so we can learn from each other and hopefully spare ourselves from wasting money on a product that is nasty. Please, please be aware that reformulations do occur-so always check labels prior to ingesting any product. If in doubt, contact the company directly.
Here’s what to do:
Leave a comment below indicating the brand of protein, flavor, and quick summary of the nutrition facts if you have the label handy. Please also indicate the gluten status-if you’ve contacted the company please include that information, if there’s a gluten free label, no gluten containing ingredients, etc. Whatever is applicable.
Add your review-how was the flavor, the consistency, the mixability? Would you purchase it again? Feel free to use a 1-10 scale if you would like.
Of course, taste is individual, and what one person finds delicious another may find revolting-but I’m hoping that this will give us a good starting point.
Here’s a couple I’ve done:
-General overview of gluten and dairy free protein powder types
-True Protein Gemma and Rice protein powder-dutch chocolate flavor
Gluten Free offerings from Muscle Milk
Allmax Nutrition’s Gluten Free List
Rockwell Nutrition-Gluten and Dairy Free Supplement Options
Bring the reviews! I will be adding more as well. 
Guest Blog-Kim Bouldin from Gluten Free is Life
Posted by: | CommentsHi guys! My name is Kim and I write a blog on gluten-free living called Gluten-free is Life. Erin asked if I would do a guest post and I was thrilled and honored to write one. I have been gluten-free for a little over 4 years now.
Kim and her daughter, Hannah
I am currently training for my first full marathon. I ran my first half marathon last October and learned a lot about nutrition and fueling and some of the unique obstacles that come along with following the gluten-free diet. I believe that every obstacle is only as big as you make it out to be. Where there is a will to get over an obstacle, there is a way to get over it. There are just as many protein-filled foods out there to fuel a gluten-free athlete as there are to fuel any other athlete – it is all about creativity.
Now that I am really ramping up my training, I have to pay close attention to the foods that I am putting into my body. I have to make every calorie count. For those that know me, I do have a sweet tooth. I have to limit some of those treats now so that I have room for those nutrient dense foods that will carry me through my runs, especially the long ones. Some of the protein-rich foods that I include in my diet are:
Egg whites
Lean chicken
Lean turkey
Salmon
Lean red meat (filet mignon)
Beans (garbanzo &black beans are my favorites)
Nut butters (almond butter has a special place in my heart)
Greek yogurt
Quinoa (Erin’s note-this is a combo of carbs and protein, but is unique in that for a carb source it is unusually high in protein)
Buckwheat
Millet
Cheese
Nuts
Tuna
All of the above foods are naturally gluten-free.
For carbohydrates, I include:
Oatmeal (Bob’s Red Mill or Lara’s by Cream Hill Estates)
Brown rice
Breads made from whole grain gluten-free flours
Brown rice cakes
Gluten-free cereals (Barbara’s Multigrain Puffins, Mesa Sunrise Flakes)
Blueberries
Strawberries
Apples
Pears
Grapes
Dried Fruit (raisins, cranberries, cherries, figs, apricots)
Bananas
Corn Tortillas
Squash (acorn, butternut, kabocha, spaghetti)
Peas
Potatoes (baked sweet or regular)
I make up most of my diet from the foods listed above & fill in where necessary. I have been playing around with different foods for my pre-run fuel. Some of my favorites have been:
Zing Bars (love the protein in these)
Rice Cakes w/ Almond Butter
Banana w/ Almond Butter
Blueberry Muffins from Purely Elizabeth
I don’t like to run with a lot of food in my stomach, so this has been something I have really been experimenting with. While I like bananas, they make my stomach feel the fullest of all the options I listed above, so I have only been using that if I have no other options.
For refueling, I try to grab a re-hydration drink of some sort. I have been experimenting with coconut water & it seems to work well & doesn’t make me feel queasy like Gatorade does. I will be reviewing some coconut water later this month on my blog. Once I get the drink in, I reach for protein and some carbs, but mainly protein. I usually go with a 1 egg/3 egg white frittata made with spinach & tomatoes. I add in some Frank’s Red Hot to spice it up. (Erin’s note-LOVE Franks’! Favorite hot sauce by a long run!) I will also have rice cakes with almond butter & fruit spread on the side. I have been toying with some protein shakes, but haven’t found one that I love yet. The You Bar Shakes were good, but they are dairy based. I don’t do well with a lot of dairy or soy, so that makes it tough. I have yet to try the rice protein shakes. They are next on my list.
One of the biggest challenges I have had to overcome is eating after my long runs to get enough calories in. I know this sounds silly to some, but I have no appetite after my long runs. I have to break all the “rules” with listening to my body’s hunger cues, because they are just not there on days when I run 8+ miles. I literally watch the clock to make sure I am getting some kind of food in every 3 hours or so. I try to eat smaller meals on these days so I don’t feel “stuffed” and then in turn, sick. These are the days that I really need to make every calorie count by getting the best nutritional bang for my buck. I snack on dried fruit a lot on long run days – calorie dense &can be an excellent source of fiber, nutrients, antioxidants and complex carbohydrates. I love adding dried fruit &walnuts or almonds to my salads. I have found that eating “by-the-clock” on long run days works well for me. It helps me keep my energy up through the day and not feel like I was run over by a bus the following day.
I am entering week 9 of marathon training now. I have a half marathon race coming up on March 21, 2010 that I am using as a training run. I am running this race to help raise money for the March of Dimes and a couple of NICUs in the Atlanta area. Only 10 more weeks until my first marathon! Wish me luck!
Erin’s note: GO KIM!
Kim was previously profiled here as a Gluten Free Athlete. She gives many great reviews and advice for families with children living gluten free at Gluten Free is Life.
Non Celiac Athletes Going Gluten Free-Is there a Performance Benefit? Part 2
Posted by: | CommentsIn Part 1, we reviewed some mainstream and popular athletes who had gone the gluten-free route. The experiences that they shared showed a perceived improvement in performance on a gluten free diet. These athletes were not diagnosed with celiac disease. So, what gives?
There are several potential reasons why the athletes may have in fact shown improved performance. These are essentially educated guesses, as we don’t really KNOW.
The sciency reasons:
1-The athletes were undiagnosed, but had celiac disease.
The statistics for celiac disease, and the numbers of undiagnosed, stagger me every time. Approximately 1% of the population (in the US, Canada and Europe) is estimated to have celiac disease. Here’s the kicker-95% of those are undiagnosed.
It’s very feasible that some of these athletes have been walking around with celiac disease and didn’t know it. Put them on a gluten free diet and all kinds of magic happens. We’ll talk about the magic in a bit.
2-The athletes were gluten sensitive.
This is a bit of a can of worms. “Gluten sensitivity” is a big umbrella term that covers a bunch of stuff. Celiac disease falls under this umbrella. However, as we are learning, celiac disease as it is currently diagnosed only refers to damage to the small intestine, which is also referred to as gluten sensitive enteropathy. Gluten can cause damage to many other areas of the body, not just the gastrointestinal system (your guts, for easy reference:) Gluten sensitive neuropathy
(nervous system-brain and peripheral nerves) is recognized as being the most common. However, gluten can affect many other systems of the body, and for more information on the various conditions I recommend you check out Shelly Stuart’s incredibly thorough 12 part series at her Celiac Nurse blog, for which a link will be at the end of this post.
A study performed in Iceland back in 1992 showed that 25% of the randomly selected 200 participants (48) showed high levels of gliadin antibodies. Antibodies are produced when the body mounts an attack against the offending invader-in this case, gliadin, the a portion of the gluten protein. 14 of these 48 people also had gluten sensitive enteropathy, or what is commonly referred to as celiac disease-gluten sensitivity of the gut. 25% is a lot of people to show a form of gluten intolerance. I’ve heard varying numbers and statistics thrown around for gluten sensitivity, even as high as 70%. This is difficult to pin down though. Interestingly, a study published in the journal Gut in 2007 (frustratingly, I could not
access the free full text, but the summary only-luckily there was an article that covered it on celiac.com) showed all NON-CELIAC participants in the study showed an antibody response when challenged with gliadin. All of ‘em. Not some, all.
And that brings us to…
3-Eliminating gluten can have positive effects for all.
I’m going to preface this by saying that more research needs to be done, before the wheat growers association (I made that up, I don’t know that an organization by that name exists, but I’m sure there is one to that effect) comes and sues me. It is possible (how’s that for covering my butt) that wheat gliadin can cause intestinal permeability and immune system response in the intestines. Also, this permeability can cause additional damage to other areas of the body, including the nervous system. And given the research mentioned above, this may extend to everyone, not just those with diagnosed/undiagnosed celiac disease or gluten intolerance. It appears that there is a huge spectrum of tolerance to these wheat proteins-ranging from absolutely no apparent ill effects, on to celiac disease and related autoimmune disorders.
4-Improved absorption of nutrients all around!
If these athletes did have an undiagnosed gluten sensitive enteropathy, then it stands to reason that with eliminating gluten they were able to absorb more nutrition. More nutrition=feeling better=performing better. If it was a gluten sensitive neuropathy, they were able to think better. Thinking better=improved performance.
OK, enough science. You asleep yet?
Here’s the less technical reasons these athletes may have improved their performance.
1-Eliminating gluten meant eliminating a large number of processed foods.
Let’s be honest. Aside from hidden gluten, eating a gluten free diet does not have to be hard. Although I am grateful to the manufacturers for giving us gluten free options of processed food-there is just as much junk that’s gluten free as there is gluten full. Gluten free junk is still junk. Naturally gluten free foods are easy, can be inexpensive and highly nutritious. Stick to the perimeter of the grocery store, keep your diet primarily fruits, veggies, meats/fish, beans, nuts, eggs, potato and rice. Easy peasy. It also is inherently more nutrient dense than eating processed food-gluten free or not. More nutrients=more fuel to muscles and brain=higher performance.
2-Eating gluten free made them more aware of overall food quality.
Sometimes as athletes we just look at food as fuel. And that’s not necessarily a bad thing. But, we perform better with
higher quality fuel. Like a high performance car. Put in crap fuel, get crappy acceleration and knocks. With the added attention to eating gluten free, additional attention can be given to high quality food. This is exactly why I feel so strongly that celiac disease is a blessing in disguise. Built it reminder to eat well, should we choose to perceive it in that light. The athletes on the Garmin team (and now Radio Shack) are certainly receiving a very high nutrient density diet. These guys make their living performing, and their livelihood depends on them performing well.
So I have to say that yes, there can absolutely be a benefit to non celiac diagnosed athletes eating gluten free. Just like
in everything though, it depends on what you eat and how much-not just that it’s gluten free.
It will be interesting to see the press on the Radio Shack cycling team and the gluten free diet as the Tour de France gets closer. Lance’s return to the biggest race in cycling to sure to get a ton of coverage.
Please leave a comment below with your thoughts or experiences! For more of my nutritional ramblings (and some really great free information click here, and here for Gluten Free and Fit 101.)
Resources:
Gluten Intolerance Group on Gluten Sensitivity
US Department of Health and Human Service on Celiac Disease
Gluten Sensitivity via Wikipedia
Article review: Non-celiacs Show Interleukin 15 Production when Challenged with Gliadin Peptides
12 part series on Symptoms of Celiac Disease by Shelly Stuart
Non Celiac Athletes Going Gluten Free-Is there a Performance Benefit? Part 1
Posted by: | CommentsMy Dad handed me a Men’s Journal magazine, saying “they talk about gluten free in here.” I looked at the front cover and sure enough, there it was at the top of the cover. “No More Wheat-the Surprising New Diet for Athletes.” My very sophisticated first response was “huhmph” or something along those lines. I am rarely at a loss for words, but I was caught without anything pithy to say.
Several months ago, a friend of mine had mentioned that the Garmin professional cycling team was going gluten free. (Prior to my last knee surgery I was a fairly avid cyclist-now I just can’t take the chance of crashing onto one of these very expensive knees.) The driving force behind this decision is Dr. Allen Lim. He now is working with Team Radio Shack (Lance Armstrong’s current team.) We’ll get back to the reasoning behind going gluten free in a bit. Let’s take a look at some athletes who have taken the gluten free route and their experiences.
The Men’s Journal article titled “Winning Without Wheat” discussed the Garmin’s team experience and results with going gluten free. It was noted that the athletes were gluten free during the racing season-not necessarily the off-season. During the season, the riders reported performance improvement along with reduced digestive issues. (I found it interesting that the article did not mention if the athletes had been tested for celiac disease, or if any of them chose to continue eating gluten free off season.) It was not reported if the performance improvements were perceived, or if there had been specific testing parameters on a “regular” versus gluten free diet.
An article in Bicycling magazine titled “The Word on Wheat” discussed the idea of voluntarily going gluten free, and the potential pitfalls of a gluten free diet. (which I addressed in the “nutrient deficiencies in the gluten free diet” post and refers you to Peter Bronksi’s well written review) They also mention celiac disease versus non celiac gluten intolerance.
A pro triathlete named Desiree Flicker is quoted as saying “It does end up being a lot healthier because it forces you to stay away from overly processed foods.” (Well-yeah-it can-if you avoid all the processed gluten free crap. Check out my Cagematch on the gluten free “diet” versus lifestyle.) Flicker was diagnosed with celiac disease at age 29 after dealing with gastrointestinal issues for almost 10 years. She noted a performance improvement after going gluten free. (To me this is a “well, duh” moment-of course a celiac will have improved performance on a gluten free diet-but we’ll get to that.)
There definitely appears to be some popularity in the triathlete population with individuals who have not been diagnosed with celiac disease in utilizing a gluten free diet. Team First Endurance offers some guidelines for their members who are interested in trying a gluten free diet.
The rationale presented behind originally moving the Garmin team to gluten free is basically to ease digestion. There are multiple fragments of gluten that can cause adverse reactions, even without specific wheat allergy or celiac disease. The
spectrum of non celiac gluten intolerance is an area that seems to be expanding rapidly. Improved digestion leads to improved absorption of nutrients, which can then translate into improved performance. Keep in mind that while this can be a correlation, it’s not necessarily a causation without proof. In other words, it looks like a gluten free diet may be associated with improved performance, but without specific controlled variables we cannot say that a gluten free diet caused the improvement in performance.
I was unable to find any research studies that examined the effects of a gluten free diet and performance. It does appear
that there is quite a bit of anecdotal evidence where people have experienced improved performance.
Based on these anecdotes, it appears that there is potential for improved performance in athletes to eat a gluten free diet
even if they are not diagnosed with wheat allergy or celiac disease.
In Part 2 of this article we will take a look at why a gluten free diet may correlate with an improvement in performance.
In the meanwhile, check out Gluten Free and Fit 101, or for more specific information on setting up a gluten free diet for health and life click here.
Stay tuned! If you have experienced improved performance with eating gluten free speak up! Leave a comment below!
Supplements for the Gluten Free Athlete-Glutamine Edition
Posted by: | CommentsHere’s a shocker-I have a fitness background. In the fitness world, there is something that is affectionately referred to as “bro-science.”
Interestingly enough, there is actually a definition for “bro-science” at urbandictionary.com. “Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.”
There has been much debate surrounding glutamine in the weight training world. It was touted as a recovery booster/fat mobilizer/muscle sparing/ all that and a bag o’ chips for many moons, and turns out that the research doesn’t support that position.
( Gleeson M, Dosing and efficacy of glutamine supplementation in human exercise and sport training J Nutr. 2008 Oct;138(10):2045S-2049S among others.)
photo credit www.willsunphoto.com
There are many good bros and female bros (bras?) out there fighting the good fight and protecting the world against the proliferation of bro-science. A few are Alan Aragon, Lyle McDonald, Leigh Peele, and Cassandra Forsythe, as well as my buddy JC Deen. There are many others of course-but these are a few I reference regularly and have in my Google Reader.
Ok, so what does this have to do with celiac disease, living gluten free, or glutamine supplementation?
Although glutamine may have limited benefit from a sports performance/physique enhancement perspective, it may be much more useful for gut health.
First of all, what is glutamine? Glutamine is an amino acid. It is considered conditionally essential (meaning there may be times when the body cannot produce enough, and it must be ingested through the diet.) The gut tissue has been found to absorb up to 65-76% of ingested glutamine. Also, glutamine is used for fuel by the cells in your body that fight disease and infection. When plasma glutamine levels are lowered, this can contribute to suppresion of the immune system. In short, glutamine helps reduce inflammation, improve immunity, promote repair, and assist in production of other important factors in the gut.
I have to note that in looking through the scientific research, I have found studies that support these statements, and other studies where no significant difference has been shown. As always, this is a case of buyer beware-educate yourself, discuss it with your doctor or health care practitioner, and make an informed decision. It will not hurt you, but it may not help either. There has been quite a bit of supporting evidence that it is beneficial for gut health.
Some of you may be thinking-”But glutamine is an amino acid found in gliadin-and a reaction to gliadin is what is examined when gluten intolerance is being tested.” Dr. Stephen Wangen in his book “Healthier Without Wheat: A New Understanding of Wheat Allergies, Celiac Disease, and Non-Celiac Gluten Intolerance.
Note: Glutamine can be found in two forms, and this is particulary important to note if you have celiac disease or gluten intolerance. There is L-glutamine, which is the free form amino acid, and glutamine peptides. Glutamine peptides are often sourced from wheat, and can cause a reaction in those with sensitivity. Avoid glutamine peptides, and if you choose to supplement look for L-glutamine.
Dr. Wangen states that due to the fact that the small intestine uses glutamine as a primary energy source, providing extra L-glutamine can assist in speeding the healing of the digestive tract. He recommends a dose of 3 grams (3,000 mg) split into 3 doses throughout the day.
Shari Lieberman also discussed L-glutamine supplementation in her book “The Gluten Connection: How Gluten Sensitivity May Be Sabotaging Your Health–And What You Can Do to Take Control Now
There also have been studies of non-celiac endurance athletes which have shown protective immune system qualities when the training load is high. (L. Castell, The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise. Nutrition Volume 13, Issues 7-8, July-August 1997, Pages 738-742 )
So what does this mean to the celiac or gluten intolerant athlete?
It means that supplementing with L-glutamine may be a worthwhile expense. If you are training hard, your immune system and gut can use all the help it can get with recovery. It can help with antioxidant control of free radicals produced in exercise. By maximizing your gut health, you are maximizing absorption and therefore fuel.
What’s your opinion? Have you taken L-glutamine? Leave your feedback in the comments!
For more sensible information on setting up a healthy gluten free nutrition plan, click here or submit your info below this post.
Share your thoughts!
Resources:
McDonald, Lyle. The Protein Book. Salt Lake City: Lyle McDonald Publishing 2007.
McArdle, Katch and Katch.Sports and Exercise Nutrition. Philadelphia: Lippincott Williams and Wilkins 2005.
Lieberman, Shari. The Gluten Connection. How Gluten Sensitivity may be Sabotaging your Health-and what you can do to take control now.New York: Rodale 2007
Wangen, Dr. Stephen. Healthier Without Wheat. A New understanding of wheat allergies, celiac disease, and non-celiac gluten intolerance. Seattle: Innate Health Publishing
van Der Hulst et al. “Glutamine and the preservation of gut integrity” The Lancet, Volume 341, Issue 8857, Pages 1363-1365
Gluten Free Athlete Profile-Stephanie Diamond
Posted by: | CommentsStephanie has had some very cool adventures in life and in fitness!
Stephanie and her husband-that's the summit of Mt Kilimanjaro in the background!
Stephanie Diamond, age 33
Hometown: I grew up in Hope Valley, Rhode Island. I currently live in Bujumbura, Burundi, Central Africa.
Sports and accomplishments: Running and hiking. I trekked to the summit of Mount Kilimanjaro in February 2009.
I was diagnosed in the summer of 2003. A couple years earlier, my brother had been very ill; it took a year for him to be diagnosed with celiac disease. I was able to see the symptoms in myself and get tested and get on the gluten-free diet before I got as sick as he did.
Celiac trigger:
I was under a lot of stress at my job and I’d lost nearly 10 pounds in a short amount of time. I was already pretty thin, so losing weight was a weird thing for me. Plus I was moody and just not feeling great. Being aware of the symptoms, it didn’t take me long to make the connection to celiac disease. I also quit the job.
Training:
I’m building my base for half marathon training. I run 3 to 5 miles several times a week. On my off days I play tennis, go hiking, or do yoga, depending on my level of energy. I never really got into strength training, even when I had to do it for my high school and college teams. When I was training for Kilimanjaro I weighted a pack to about 20 pounds and walked up and down the mountain that I live on. Three miles, three times a week. It really helped prepare me for wearing the pack on the trek.
Nutritional philosophy:
I become a monster when I have an empty stomach so I graze most of the day. I listen to my body and eat what it tells me to. Sometimes that’s a lot of fruits and veggies, sometimes it’s a big chunk of meat. I do try to balance things. But I love ice cream, cheese, and other heavy, creamy foods. I run so I can eat them.
I love the grass-fed beef and other meats here in Burundi. I never thought I would eat goat, but it’s delicious! We get good fresh milk and lots of fresh fruits and veggies. Many of the local traditional foods are gluten-free and I’ve had fun trying them. Lots of rice and cassava and beans. They brew beer from banana and millet. It’s a yummy treat.
When trekking, a good portion of my weight is Lara Bars and Kind Bars. They are convenient for snacking on throughout the day. I also bring gluten-free instant hot cereal for breakfasts. I love to start a day on the trail with a hot breakfast.
Pre/post workout food:
Pre workout I eat very little. Before tennis or hiking I’ll usually have a bowl of gluten-free granola mixed with some flax cereal because I need to be sustained for a couple hours.
On running days I’m up and out so early to beat the heat that my stomach’s not awake yet. I usually have a little water and sometimes half a Lara Bar. I rely on having had a big healthy dinner the night before–lean meat with veggies, rice and beans, or quinoa pasta.
Post workout I love toast with peanut butter and a tropical fruit smoothie. (Mango and pineapple are always in season here. I love it!) I brought my breadmaker, so if I get 3 hours of uninterrupted electricity I can make my own gluten-free bread. There’s no Whole Foods to run out to for a loaf if I’m really craving it.
Sports supplements:
I take a multivitamin with my snack after a hard workout. I started doing that on the Kilimanjaro trek. Every afternoon when we got to camp we had a snack of popcorn and tea. I took a vitamin and some ibuprofen. Luckily I don’t need the ibuprofen on a daily basis. But it helped on the mountain.
Upcoming plans:
I’m looking for a half marathon to do the next time I’m back in the States, which will hopefully be this winter. I haven’t run one since before my celiac diagnosis. I’d also like to spend a week or two on the Appalachian Trail next summer. I wish I had time to try the whole thing!
Advice for other gluten free athletes:
Regardless of whether you’re gluten-free or not, you have to find the foods that work for you. It takes time and dedication, but anyone who wants to be healthy has to do it.
Final notes:
I’m just a regular person who likes to spend time outdoors.
I was a picky eater before my diagnosis, and I was scared my choice of foods would be all but demolished. But the gluten-free diet pushed me out of my comfort zone and I’ve tried so many new, delicious foods that I could have been eating all along.
Getting to the top of Mount Kilimanjaro on that last day was the hardest thing I’ve ever done. It’s mentally and physically draining. But now I feel like I can do anything. It’s a little corny, but it’s true. I think of it whenever a challenge comes my way.
As you can see, Stephanie has some unique and very interesting stories. Please check her out:
Life in Africa blog: http://whereintheworld-stephanie.blogspot.com/
Gluten-free blog: http://stephaniefood.blogspot.com/
Twitter ID: StephanieSD
Thanks so much for sharing your story Stephanie! I’m ready to go out and hike the closest mountain! (Here in South Florida that would be the bridge over the Intracoastal.) OK-maybe not, but all of these athletes have been truly inspiring.
Stephanie and her husband-that's the summit of Mt Kilimanjaro in the background!
