Archive for Gluten Free Athletes
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.
Gluten Free Athlete Profile-Pamela Kropf
Posted by: | Comments
Pamela Kropf trail runner extraordinaire
Pam has a very cool blog, make sure to check her out! Here is her story in her words…
My name is Pamela Kropf and I am a 32 year old wife/mother/athlete living in Sacramento California but was born and raised in northern New Jersey. My number one accomplishment is being a mother to a very active 1.5 year old who is my world. I’ve been an athlete since before high school with soccer, basketball and softball filling my parent’s calendars on week nights and weekends. I have been a runner since college. I became a tri-athlete in my late twenties and more recently a trail runner looking to do her first Ultra. I’ve run over a dozen half marathons, four marathons and have completed in an Ironman. I have also coached women to train for and complete their first ever sprint distance triathlon. I love being active and I love helping other people be active, especially my family.
I was diagnosed sometime in 2003. I had been living in California for almost 3 years and even though all my life I have had “digestion issues” (that is what I called it) I never thought to get tested until one day I realized: A. I had health insurance and B. things were getting worse. I am 5 ft 7 inches tall and I weighed in 115 lbs. In college my roommates thought I was anorexic and staged an intervention. It wasn’t that I was anorexic; it just hurt too much sometimes to eat so I lived on bread because I thought that was helping me. I was skin and bones although my energy levels were never low my iron levels would occasionally dip below the normal level and my liver started to go haywire. I was losing control of my bowels and was prone to fainting at weird times.
I don’t think I know what my specific trigger was other than living away from home at college without any parental guidance. In high school I was not skinny in fact I was quite large and muscular. The summer after my freshman year of
college I did lose weight when I was first started running (after gaining the freshman 15) and it was probably from that
point on where my body continued to be slim but I have had the digestive issues all my life. When arrived in California and
started working full time and supporting myself is when I started noticing more problems with my liver and iron stores. On a side note, my mother passed away from a massive heart attack when I was 17. We will never know if she had celiac or
not but she did lead an unhealthy lifestyle of no exercise, smoking and poor diet. I vowed from her passing that I would lead a healthy lifestyle. Recently my father sent me my baby book and I discovered quite a few shocking things. I was never breastfed. I was given wheat in the form of cereal and formula when I was just a few weeks old and I was continuously given some high allergic and potentially damaging foods before I was one years old. I am strong proponent for breastfeeding and keeping wheat and dairy away from an infant until they reach the age of one especially if there is a family history of problems.
Training regimen:
Now that I am a mom my time for training is limited. Sadly, I have not done any triathlons in few years but my running is
back to a level and pace I am happy with. I follow the Furman Institute FIRST training plan (http://www.furman.edu/FIRST/fmtp.htm) which consists of 3 days of running including a speed workout, tempo run and a long distance run. It works for me and it works for my family. I get my workout days and my husband gets his. Any cross training is done with a jogging stroller or bike carrier. This training routine allowed me to run a marathon 7 months after my daughter was born and while I was still nursing. It is a wonderful training plan for busy people. (Bold is editor emphasis. Holy mackerel that’s awesome!)
Nutrition:
My nutritional philosophy has changed over the years. When I was 3 or 4 years old the doctors decided my “digestive issues” was nothing more than lactose intolerance so because of that, I refrain from having dairy. Since my diagnosis of Celiac, I am able to tolerate more dairy but I do mostly lead a dairy free lifestyle. I became a vegetarian at the age of 16. When I was diagnosed with Celiac eating out became a big problem. What could a vegan celiac order? Needless to say, I started to incorporate fish into my diet more and more although I generally only eat fish when dining out. Currently, I have moved into a life style where I have now eliminated any artificial sweeteners from my diet (I was a HUGE Diet Coke addict) and a lot of unnecessary sugars (huge candy addict as well). Since having done this, I feel tremendously better on all fronts. Back in my “skinny days” as I used to call them I could consume anything I wanted and not gain a pound. Those days are long since gone and now I realize I have to be more conscious of what I put into my body.
Favorite Pre and Post Workout Foods:
Because a lot of my trail runs and races are away from home, I tend to bring with me some pre and post race fuel. Pre Run tends to be a banana sliced lengthwise smothered in peanut butter or just recently GlutenFreeda’s Gluten Free Oatmeal (http://www.glutenfreedafoods.com/oatmeal.html). I was overjoyed when I discovered this gluten free oatmeal. I love the Banana Maple with Flax flavor best. My favorite post run recovery lately is Silk Chocolate Milk in the single serve container. A perfect blend of carbs, protein and is easy to digest and travel with.
Favorite Sports Supplements:
Like most athletes I use Gu on occasion and SCaps for long hot runs. I generally just drink water while running. I also love PureFit Bars (http://purefit.com/nutrition-info.html) because they are gluten free AND they don’t melt. So I can chop one up and toss it into a baggy and take it on a long trail run as some additional fuel. I always keep one in my running bag too for a post race snack if needed. I also love Amazing Grass products. They keep my immune system healthy and they too are gluten free (www.amazinggrass.com) and help with recovery.
Upcoming competitions/plans:
My upcoming plans include running the NIKE Women’s Half Marathon in San Francisco, the California International Marathon in December and my ultimate goal is to run the Way Too Cool 50K in March 2010. That will be my first ever ultra. I am using the marathon as a way to increase my mileage and therefore I am not racing the marathon as much as I am running it to have fun and increase my mileage for the future ultra. Way Too Cool is a very competitive ultra to get into so I will not know until mid December if I am selected to run it.
Advice for other gluten free athletes:
You can be active and you can live a gluten free life. All it takes is a little bit of preparation, determination and a positive attitude. Being celiac you already know how important food is in your system and how it can cause your body to react. Most athletes are more in tune with their bodies than the average person and most celiac are even more aware of their bodies. Living and training gluten free can only improve your performance.
I struggled with the gluten free diet a lot. I am Italian and for me to give up bread and pasta was a hard thing to comprehend. I would go off and on the diet more times than I can count. I was in denial. My first ever marathon I was on
the diet throughout training and racing. I finished with a time I was proud of and felt great post race. The following year I ran the same marathon but stopped following the diet during my training and during the race. Needles to say, I bonked hard at mile 20. I had also lost about 30 pounds during the training months without realizing it, and post race I could barely walk my entire body shut down. It damaged my body so badly that I could not run for months after that. I had to skip the same marathon the following year because I still was unable to run. That was a big eye opener for me and I should have learned my lesson.
I did realize that I needed the diet when I was competing. My body could not handle it otherwise. But there were times I
would still cheat. Of course I would feel awful but I would deny it was the gluten making me feel that way. Now, I am a
mother and I realize I need to be around for my child for a long as possible. I cannot afford to be sick and not mobile. I
also want to be a good role model for her.
Check out Pam’s Trailmomma blog
Gluten Free Athlete Profile-Kelly Baker
Posted by: | CommentsI first ran into Kelly on a bodybuilding/fitness message board. She keeps a journal there, and with gluten free in the title-I was intrigued. Kelly always keeps a positive outlook and has encouraging words for others. Here she is!
Kelly Baker
Kelly Baker, age 31, resides in Columbus Ohio.
National Physique Committee Figure Competitor, Women’s Tri-Fitness Competitor
I was diagnosed July 21, 2008, and oddly enough it was an attempt at finding the best diet for my body. A training
partner had undergone the test, received a Celiac diagnosis, and had had the most staggering transformation I’d ever seen. I figured it was worth a shot as I had thought myself lactose intolerant for years.
I didn’t have a true “trigger” so much as I was becoming more symptomatic over time. I’ve probably always been like this.
Training Program:
I use the P/RR/S (Power, Rep. Range, Shock) system, combined with plyometrics, and various forms of cardio. I try
to be as sports-specific as possible depending on what I’m competing in. My husband and I are looking to do some serious cycling next summer, so I will be more cycling focused between NPC shows.
Nutritional philosophy:
I have other major intolerance’s in addition to Celiac Disease in the forms of soy, dairy, eggs, and most nuts and
seeds. I stick with lean protein sources and lots of vegetables, fruit, and gluten-free grains. I avoid processed foods
as much as absolutely possible. The more ingredients it has the less I trust it.
For pre and post workout nutrition, I have chicken and a rice cake for both. Sometimes I eat Steel Cut oats in place of the rice cake.
Favorite sports supplements:
The following from ALR Industries; Chain’d Out, T-X, Zero-Stim, Hyperdrive 3.0, ProAnabol, WTF Pump’d, Primed Ultra,
Poison, Comatose, and Lean Dreams. For cycling related power-ups GU Chomps work very well.
(Editor note:I have contacted ALRI in an attempt to obtain a listing of their gluten free products and have not yet received a response. Kelly notes she has never has an issue with their products.)
Upcoming competitions/training plans:
I competed in my second Figure show on October 3rd, which will be followed by some medical testing to determine the extent of an injury to my knee. I plan to compete next March in Figure, take most of the summer to do some serious cycling (75-100 mile rides) and compete in two more Figure shows in October 2010.
Advice for other gluten free athletes:
Where there’s a will, there’s a way. In some ways it is harder for us to function nutritionally, but in a lot more ways it
is easier. We must give our systems quality fuel, and we think about what goes “in” much more than a normal person would. For anyone competing in Bodybuilding or Figure it makes the diet a lot easier. Our diets are cleaner to begin with which means less rebound between shows so returning to show conditioning is easier for us to do.
Final notes to share:
July 21, 2008 I got my life back. I’d always been fatigued no matter how much I slept, suffered from low blood sugar
crashes several times a day, and couldn’t make the gains I was working so hard to make. That day, I found out that 90% of my diet, pristine by conventional nutrition standards, was toxic to my system. Once my diet changed the fatigue drained away, the hypoglycemic incidents stopped, and I no longer agonized over the way I’d react to anything that went in my mouth. Discoering I was a Celiac along with my other intolerances was freeing. For nearly 30 years, I had no idea what it was like to actually feel good. and I would not trade any of this for the world.
Thanks for sharing Kelly-best wishes with your knee and your future plans!
Editor note:click here for another related blog post on how celiac can help improve you awareness of proper nutrition and thus your diet.
Gluten Free Athlete Profile-Kimberly Bouldin
Posted by: | CommentsI originally “found” Kim through her blog-she has some great stuff so make sure to check her out. Then she “twitted”-or whatever-”tweeted?” about going running and I said to myself-”Self-check this lady out!” Here she is!
Kim and her daughter, Hannah
Hi, I am Kim. I live in central Ohio, right outside of Columbus with my husband and 2 kids. My current sport is running. I am training for a half-marathon on October 18th. I hope to train for a full marathon next May! I just ran my first race ever in July, a 10K (ran it in 53:22). I finished 2nd in my age group & 25th overall (out of 75). (Editor note: Whoohoo! Way to go! I was a gymnast growing up. I started at age 5 until I was 13 or 14.
As far as celiac and diagnosis, I had suffered on & off since I was a teen with anorexia. I had a recurrence as an adult, after the birth of my daughter. It wasn’t nearly as severe as the first time, but still, something that needed addressed. I began to see a dietician. The dietician is the one who suggested I get tested for Celiac disease after my telling her about all the foods that bothered me when I ate them. I had previously been told that I had IBS (editor note:see-the garbage can diagnosis strikes again!). My bloodwork was positive and I was instructed to go gluten-free. It was only after I went gluten-free that I saw a GI doctor, who wanted me to go back on gluten to confirm the diagnosis with an endoscopy/biopsy. I declined because I felt so much better off of gluten….it was night & day.
That was enough for me. I went on to have my kids tested and my son was diagnosed at the age of 10 with Celiac disease. He did have the endoscopy/biopsy done. I knew better by the time he was tested. He is a thriving, happy 13 year old hockey player now. 
I am not positive what my trigger was, but I suspect it was the birth of my first child in 1996. I started
having stomach issues after having him. They got much worse after the birth of my 2nd child in 2002.
Training:
Right now my training consists of lots of running. LOL! I run 5 days/week and my max was 35 mpw-miles per week (editor note-I hardly even drive 35 miles per week). I also try to incoprorate strength training, but that has gotten tough as my mileage increased. I am now in the tapering stage of my training, so I am working back in some crosstraining & strength training.
Nutrition:
My nutritional philosophy is pretty simple: I strive to eat mainly whole foods that are naturally gluten-free.
I do enjoy the occasional treat (dark chocolate is my best friend), but I feel best eating little to no processed foods. I also stay clear of artifical sweetners as much as I can. They really seem to irritate my stomach. If I need to sweeten food or baked goods, I use sugar or agave nectar.
Favorite pre-post workout foods are plain & simple – bananas before. Afterwards…egg white omelet w/spinach & tomatoes, waffles or brown rice cakes with almond butter and fruit spread and fresh fruit.
Favorite sports supplements : Long runs over 8 miles require fueling mid-run & drinking gatorade (powdered & diluted) to keep me from getting dehydrated. For my mid-run fuel, I rely on Clif Shots or Shot Bloks for the most part. They are caffeine free (I don’t drink caffeine) and don’t bother my stomach.
Upcoming competitions: Half Marathon on 10/18/2009 and full marathon in May 2010
Advice for other gluten free athletes: Make sure to treat your body right. Make sure to properly fuel your body for the best performance possible.
You can find out more about Kim at her blog Gluten Free is Life
Twitter: http://twitter.com/kbouldin
Thanks for sharing Kim-and best wishes on your upcoming races!
Gluten Free Athlete Profile-Caitlin Burman
Posted by: | CommentsCaitlin is here in my neck of the woods in South Florida. It was a pleasure to learn her story!
Caitlin Burman Gluten Free Triathlete
Caitlin Burman
Age: 21
Location: I’m currently at school at the University of Miami, Florida and live in Coral Gables. Originally from Severna
Park, Maryland. I have competed in 10 triathlons, including two Collegiate National Championships.
I was diagnosed in March 2009. I was in the process of being diagnosed with Hashimoto’s Thyroiditis and was having
unbearable stomach pains, headaches, and was always fatigued. After being told everything from it was stress to IBS, I did some research and found celiac. I insisted on being tested. My results were negative, but because my symptoms persisted, I insisted on being tested again. My results were still negative, but my stomach was bloated and I was still having pain. I decided to go gluten free anyway. Within 24 hours, all of my symptoms disappeared. I do not know my trigger, and in hindsight, I have probably been dealing with this most of my life.
Caitlin’s training schedule:
I swim four times per week, cycle twice per week, teach a Spin class twice per week, and run three times per week.
Nutritional philosophy:
I believe we are what we eat. If you eat large heavy meals, you will be large and heavy! I don’t believe in eating
processed foods. I don’t think humans were meant to consume chemicals. I eat a balance of lean meat, fruits and vegetables, with very few grains. I prefer to eat locally grown organic foods, to help contribute to a sustainable earth.
Her favorite pre and post workout foods:
My favorite pre workout food is a Lemon LaraBar. After a hard workout, I like a guava smoothie.
Her Favorite sports supplements are:
Orange GU chomps. They even guarantee gluten free on the box!
Caitlin’s current plans:
I’m currently training for USAT’s Collegiate National Championship in April. To prep, I’m racing Escape to Miami, Suncoast
Sprint, Miami Man, and Miami International Triathlon.
Advice to pass along to other gluten free athletes:
Get out there and compete! You’ve already gone gluten free, which requires the same type of diligence and commitment that athletics does.
You can find Caitlin at her blog examiner.com
And on twitter: miamigfexaminer
Thanks for sharing you story Caitlin and best wishes on your upcoming races!
Gluten Free Athlete Profile-Peter Bronski
Posted by: | CommentsThis is the beginning if what will be an ongoing series. Each “episode” will highlight a gluten free athlete. You will see there are athletes of many different disciplines and experience level. Each of them is amazing and accomplished in their own right. They deserve to be celebrated.
A bit about Peter in his own words:
I am 30 years old, living in Boulder, Colorado. Competitively, I focus on Xterra off-road triathlons during late spring,
summer, and early fall, and ski mountaineering races during winter. Greatest accomplishment…competing in the Xterra U.S. National Championship.
Team Bronski-Peter, Kelli and little girl Bronski 
When were you diagnosed and what were the circumstances/situation that made you get tested?
I was diagnosed in January 2007 after two years of rapidly worsening symptoms that were crippling physically and psychologically.
A little information about your training…
Pre-season, training consists of longer distance, slower speed trail runs and mountain bike rides to build an endurance base. As race season approaches, I slowly shift to shorter distance, higher intensity workouts to improve speed and explosive power. During the peak of my training for Xterra, I’m typically doing 2 open water swims, 2-3 trail runs, and 2-3 mountain bike rides per week, including one brick (a mountain bike ride followed immediately by a trail run), as well as rest days built in to allow my muscles to recover. If you do the math, that means some days have double
workouts. Once I’m in the throes of race season, my pattern shifts – race, recover, complete a new training cycle to build stronger, and then taper for the next race.
A little information about your nutritional philosophy…
I don’t heavily carbo-load the way some athletes do. I like to eat a fairly well-balanced diet of carbs, proteins, and healthy fats. I eat lots of fresh food, and food made from scratch at home. Tons of fruits and veggies. Carbs come chiefly from potatoes, corn, and rice (as well as home baked bread, fresh pasta, from scratch pizza, etc.). I tend to eat an animal protein almost daily – often chicken or turkey, and less often, pork or a lean cut of beef. I also get protein (as well as healthy fats) from things like nuts (peanuts, almonds) and olive oil, which I use often in cooking and salad dressings. Yogurt for calcium and strong bones.
Favorite pre and post workout foods:
Pre-workout I like foods that are light on the stomach and easily metabolized to provide glucose for muscle energy…maybe some chocolate, a serving of fruit, or an endurance sports chew (like GU Chomps). Post-workout I try to eat protein as soon as possible afterwards to help with muscle recovery, but after hard workouts my diet is suppressed, and it’s difficult sometimes to force myself to eat right away when I don’t feel like it.
Favorite Sports Supplements:
Gatorade for fluids. I’ll typically take a combo of Gatorade and water (on mountain bike rides, I’ll carry one bottle of each and more or less alternate sipping off each bottle). GU gel packs for nutrition – especially the tri-berry, lime, and orange flavors. Love ‘em!
Upcoming plans and competitions:
Having just competed in the 2009 Xterra U.S. National Championships, I’m planning to take a few weeks off to let my body (and my brain) recovery from a long, hard season of racing. Then I’ll start up with my pre-race training
schedule to start building a new endurance base for the 2010 race season. This year, I went to nationals sick with an acute viral infection, which hindered my performance. My goal is to qualify for Xterra U.S. nationals again next year, and go into the race stronger than ever.
Advice for other gluten free athletes:
Although you have to rethink race nutrition as a gluten-free athlete, once you’ve solved that “problem” there are no limitations. Determination, persistence, dedication to training, and the motivation to overcome temporary setbacks and challenges will all help you achieve your athletic potential. With food working for your body, instead of against it, you can compete right along side the other non-gluten-free athletes of the world.
Editorial note from Erin-This is gold, peeps. Take it to heart. Great and wonderful words of wisdom and motivation
As a spokesperson for the National Foundation for Celiac Awareness (I’m one of their Athletes for Awareness) I’m trying to raise awareness about Celiac and gluten intolerance issues in the US, and inspire the gluten-free community to be active. Right now, I’m actively working with the Xterra organization and individual race organizers and GF sponsors to get GF foods at pre and post race events, and to host pre race clinics on GF nutrition and racing for athletes. Keep an eye out for exciting developments on this front in 2010! My wife, Kelli, and I are also the co-authors of the new
cookbook, Artisanal Gluten-Free Cooking, which comes out in October and will be widely available (Amazon, Barnes & Noble, etc.).
You can follow Peter on his blog at No Gluten, No Problem or at www.peterbronski.com.
Many thanks to Peter for his story and helping to inspire us all. Now get out there and MOVE!!
