It is finally fall! Back in school and even better, back to fall sports: football, volleyball, soccer, cross country! Nothing is better than those heart-wrenching games in the crisp fall air. Whether you’re a recreational athlete, casual runner, high school star or a collegiate player, we all need the same things – carbohydrates and protein!

Carbohydrates provide fuel and energy to the active person. Have you ever noticed how drowsy you feel if you don’t get enough food? That’s due to the lack of carbohydrates and nutrients. Not only do they fuel the muscles, but also your organs. Some organs can only fuel on carbohydrates, most importantly, your brain. Yes, that’s right; the only nutrients that are able to fuel the brain are carbs, so that’s why they are vitally important in the diet!

Proteins are going to build the muscle. This is especially important in a very competitive setting such as collegiate and professional athletics. All competitive athletes want to be bigger, faster and stronger and protein will help them get there!

So, how is the gluten-free athlete able to get all the nutrients they need? Easy! They can get them the same way all the other athletes get theirs – thru carbs- eat whole grains and enriched gluten-free carbohydrate choices such as brown rice, quinoa, millet, buckwheat, wild rice, etc. For protein, choose naked, low fat meats such as poultry or eggs. Then get a nice balance of fruit and vegetables, along with healthy fats such as olive oil, fish, nuts and seeds. For a quick fix, try some sports bars or gels. We encourage everyone to check the label of sports bars before you eat them, but here are a couple types of bars that are gluten free: Lara bar, Think Thin, Cliff Nectar bars, some Promax bar flavors, Organic Food bar, some PURE bar flavors. Here is a great download of tips from SCAN (Sports, Cardiovascular, and Wellness Nutrition) on Gluten Sensitivity in Athletes. It puts all the tips and goals for a gluten-free athlete on one page and can be used as a great tool if you have a athletic child that is gluten-free. Another thing that is vital in an athlete’s daily life is water. If you’re not properly hydrated, you won’t be able to work at your full potential. Make sure you constantly stay hydrated with water and/or sports drinks.

Pre-game meal.
Spaghetti of course! Everyone knows about spaghetti for a pre-game meal. Why is that? It’s a great source of carbohydrates. All those carbs will be stored in your body as potential energy, just waiting for you to start exercising so they can release as energy. It’s also great to have some protein as well. If you’re going to do a large pre-game meal like this, it’s best to eat at least 4 hours prior to your event, to allow for the food to begin digestion. If you choose to eat closer to your event then it’s better to choose something smaller, like a peanut butter and banana sandwich paired with a sports drink. Here are some great pre-game recipes for that big pre-game meal. Many alternative gluten- free grains are great sources of carbohydrates, fiber, and protein. However, we encourage you to try new grains and recipes on a training day so you will know how your body reacts to the extra fiber. Once you have included some of these high nutrient powered grains, then they can be used as a pre-game meal.

Post-game meal.
It’s the big debate in the sports world, what to eat following a game. Well, what we do know is that it is important to replenish both your carbohydrates and protein that your body would have lost. It should be noted that it is extremely important to the recovery of the muscles to eat something immediately after a game. Chocolate milk is perfect for this; great source of protein and an adequate amount of carbs to start the recovery of your muscles. Lactose free? Try Chocolate soy milk. After that initial intake of food, you want to eat your larger post game meal within 2 hours of your workout; this is usually when your metabolism is still moving at a higher pace. We’ve put together a couple great post-game meal recipes for you to try out. You can also use any of your own recipes as a post-game meal. Just make sure it is high in carbs and adequatly high in protein - and stay away from high-fat foods.
Now that you know all the tricks of eating right during exercise, go put them to use! Get adequate, nutrient dense foods, water and plenty of rest before a big game. You’re sure to perform at your peak when you’re fueling your body right!

General Tips for the (Gluten Free) Athlete

• Stay Hydrated
- Drink before you get thirsty. Thirst is the first sign of dehydration.
- During a training lasting less than 1 hour, water will be sufficient
- If you are training for a longer period the 1 hour sports drinks are necessary to replenish lost electrolytes such as sodium in sweat
• Re-energize during competition
- Take advantage of breaks and halftime during your sports. Snack on something like a guten-free sports bar or gel. Protein is unnecessary in the diet at this point, your body needs carbs. If you don’t have a sports gel handy, simple sugar candies will work such as gummy bears.
- If you’re an endurance athlete, put something like a GU gel in the pocket of your shorts. It’s easy to eat while in your activity.
• Sleep, sleep, sleep.
- Make sure you are getting plenty of sleep between events. Lack of sleep can hinder you just as much as being dehydrated or not getting enough food.
• Recover
- This is so important, especially if you train consecutive days or even twice a day. Recover by properly stretching, getting plenty of healthy foods, and rehydrating your body immediately after training has finished.
• Get your salt
- Heat cramps are caused by a lack of sodium in the blood. This is why it is important to refuel with things like sports drinks and gels, because they will replenish the sodium that is lost. Make sure you eat salty snacks a day or so before competition, like gluten-free pretzels or salted crackers.
• Snack between meals
- When you’re hungry, eat! Especially when you’re an athlete. Some great snacks for a gluten- free athlete are nuts, dried fruit, rice cakes, or any of Schar’s gluten-free crackers.