Intolerances, allergies and autoimmune diseases can all impact training, but getting diet-savvy can effectively help to overcome symptoms. If you find that gluten is problematic, stock up on these 8 essentials to build your strength, repair muscle and boost your energy levels for every single run.
Quinoa is rich in protein, and works as a great post-workout meal to help repair muscle tissue after exercise.
2. Brown rice
The ultimate carb for runners, brown rice is super-filling and packed with energising B vitamins.
3. Sweet potato
While potato doesn’t count as one of your five-a-day, sweet potato does! It contains slow release carbs which will keep you feeling full.
If your body doesn’t tolerate pasta but you don’t want to forgo your favourite Italian dishes, swap glutinous pasta for yummy courgette ribbons.
Super versatile and healthy, you can’t go wrong with chickpeas. Blitz the little morsels and add tahini, lemon juice and a drizzle of olive oil to make a delicious hummus. Serve with gluten-free oatcakes for a quick pre-run snack.
Cheap yet crammed with nutrients, lentils are an excellent plant-based protein and they are rich in fibre too.
While oats don’t technically contain gluten, most varieties are made in factories which also process wheat and other gluten-grains, so to be safe it is best to opt for gluten-free oats. Oats are incredibly soothing for digestion, and a bowl of porridge is ideal both for breakfast and for pre-run fuel.
This detoxifying member of the brassica family is just as a great for making a gluten-free pizza base as it is for making a big bowl of grain-free fried rice.