If you follow a gluten free diet, what are your options when it comes for gluten free sports nutrition?

Recently I was asked about what sorts of foods would be appropriate for a person on a gluten-free diet to take on a 100km trek.

The person asking had just found out that there would be no suitable foods for them at any of the snack check points or the meal at the end of the trek and was stuck for suggestions of what they could eat other than gluten-free sandwiches. What a challenge!

I came up with the following list of gluten free foods which could be suitable for that person to take (or friends to bring to the finish line).

It is by no means complete - merely suggestions of food that may be suitable.

As with all sports nutrition, it is always a good idea to try foods first in a non-competitive environment to see that they agree with your system.

If you are going to carry perishable foods in an event like a trek - use a cooler bag with an icepack within your pack to keep foods cool.

Sweet gluten free sports nutrition options

Gluten free energy bars (eg Nakd, Franks or make your own Nakd bars: Cocoa Orange, Cocoa Mint or Pecan Pie)
Fresh fruit -apples/oranges/bananas
Dried fruit - eg dates, sultanas, apricots, banana chips (mix with nuts & seeds)
Gluten-free flap jacks (if you tolerate oats)
Gluten-free biscuits cakes and slices

Savoury

Small cans of tuna (ring pull lid)
Pre-cooked quinoa and rice
Mixed nuts & seeds - eg peanuts, almonds, sunflower seeds, linseeds
Gluten free wraps or sandwiches with avocado
Peanut butter and celery
Cheese and gluten-free crackers
Gluten-free pasta salad
Rice/Quinoa Salad
Hard boiled eggs
Cooked potato, sweet potato, or Potato salad
Egg and bacon savoury rice cakes

Gels and sports drinks

Many commercial gels and sports drinks are naturally gluten free. Always check the label

Gemma

Gluten free sports nutrition ideas

Gels and sports drinks