10 Delicious and Easy Gluten Free Recipes for Runners

June 2, 2018

139 Shares

Some runners prefer reduced-gluten or gluten free diets. Those runners need delicious gluten free recipes for runners to ensure they eat the right combination of carbs, protein and good fats.

So why do some runners choose a gluten free diet? What is gluten anyway? We’ll answer those questions, and more, in this post!

Plus, we’ll show you X incredibly delicious gluten free recipes for runners to make at home…yum!

First, What is Gluten?

Simple answer: Gluten is the stuff found in dough (etc) that allows it to be elastic so it can rise and have a chewy texture.

More scientific answer: Gluten consists of proteins (mainly two, glutenin and gliadin) that are found in many grains, that when mixed with water, form a gluey and elastic substance.

Gluten exists in grains like wheat and barley, so common foods that contain wheat, and therefore gluten are: bread, crackers, beer, cereals, noodles, pasta, flour-based desserts like cake and cookies, and many more.

See a larger list of gluten sources here.

What’s the Difference Between Gluten-Free vs. Gluten Sensitive, Etc?

There’s a lot of hype in the news and medical community about gluten these days.

Some say gluten is the devil.

Others take a softer stance and feel gluten is only harmful to those with a sensitivity or reaction to it.

So how do you know what to believe?

Well, do your research and learn more. It’s important to note the differences between gluten sensitivities and allergies, to better understand how gluten affects certain people.

Note: we are not doctors, nor do we pretend to be…if you have questions related to your health or nutrition, please consult with your doctor, nutritionist or another type of qualified medical professional.

So what types of gluten sensitivities exist?

VeryWellHealth.com writes about 5-6 distinct types of gluten allergies or sensitivities, but to keep it simple, we narrowed it down to 4 common buckets.

1.) Celiac’s Disease

Celiac’s disease is a very serious autoimmune condition that affects about 0.71% of the population (source). Basically, the immune system treats gluten as a foreign substance and attacks it.

This results in a multitude of bad things – actual damage to the stomach and small intestines, plus physical symptoms such as abdominal discomfort, rashes and more.

People with Celiac’s must avoid all gluten in their diet in order to avoid symptoms of the disease. There is currently no cure.

2.) Non-Celiac Gluten Sensitivity

Scientists are now using the term “non-celiac gluten sensitivity” to refer to the condition of having all or many of the symptoms of Celiac’s disease, but not testing positive for the disease itself.

I have a friend with this – eating gluten causes cramps, migraines, etc, but she has yet to test positive for Celiac’s. So she avoids gluten as much as possible and often goes completely gluten free for months at a time (and feels great).

“Gluten intolerance” is another interchangeable term you may have heard too.

3.) Wheat Allergy

The only true “allergy” of the group (despite the other conditions often being referred to as “allergies).

People with a wheat allergy are often allergic to other components of wheat besides just the gluten (27 components have been identified, to be exact, to the allergy can be to one or more of these components), but gluten could also be one of them.

4.) Dermatitus Herpetiformis and Gluten Ataxia

Both a more rare than the above conditions, but result in attacks on the body as a result of consuming gluten.

Dermatitus Herpetiformis is an autoimmune issue where a red, itchy rash forms on your skin due to gluten consumption.

Gluten Ataxia is also an autoimmune disorder, but with this one, the brain and neurological system gets attacked as a result of eating gluten.

So Why Would Runners Eat Gluten-Free?

Gluten Free Recipes for Runners - Why Eat Gluten Free — *Image credit: Womensrunninguk.co.uk/nutrition/nutrition-for-beginner-runners/*

Well, a runner should (or must) avoid gluten if he or she suffers from any of those 4 gluten sensitivities.

In addition, some runners report bloating or abdominal discomfort when eating gluten before running. So they try to avoid gluten because of that.

But…the tricky part…gluten free runners still need the right combination of nutrition.

Read: Runners Food 101: The Ultimate Guide to Nutrition for Runners

The following recipes take running nutrition into consideration.

You’ll find a great mix of protein, healthy fats and (gluten free) carbs in these dishes.

Ok, you’re probably ready for the best part of this post, right….the delicious gluten free recipes for runners!! Let’s get on with it then!

Breakfast: Gluten Free Recipes for Runners to Wake Up To

Breakfast is crucial. Start the day off right with delicious gluten free ingredients such as: oats, eggs, cheese, vegetables, yogurt, fruit, nuts and seeds.

The Go-To Berry Breakfast Oatmeal Bowl

Make this ahead of time, or the morning of, for a filling breakfast that’s great all year long.

Pro tip: mix up the toppings depending on the season. Are blueberries perfect now? Toss them in! Is it apple-picking season? Slice ’em up and mix them in too!

See this recipe (and 4 others) at 5 Healthy Breakfast Bowl Recipes for Runners.

Filling oats combined with chia seeds (bring on the omega-3 and and antioxidants!) topped with seasonal berries of your choice, make for the perfect gluten free recipe for runners to start the day off right

#2: Mini Quiches with Sweet Potato Crust

Protein, protein, protein!

Try this yummy variation on traditional quiche, with a gluten free swing.