As a teenager with a gluten-free diet, staying active and participating in sports can be a challenge. Between the demands of school, homework, and extracurricular activities, it can be tough to find the time and energy to stay fit and healthy. And if you're on a special diet like gluten-free, it can be even harder to find the right fuel to keep you going. In this article, I'll explore how to fuel your active lifestyle on a gluten-free diet, and provide some practical tips and strategies for staying healthy and energized while living with celiac disease or gluten intolerance.
First, it's important to understand why a gluten-free diet can be especially challenging for athletes. For one thing, gluten is found in many popular sports foods and drinks, such as energy bars, sports drinks, and protein powders. Additionally, gluten can be hidden in other ingredients, like hydrolysed vegetable protein and natural flavours, which are commonly found in sports nutrition products. This means that it can be hard to find safe, gluten-free options when you're looking for a quick snack or recovery drink after a workout or game.
However, it's important to remember that a gluten-free diet doesn't have to hold you back from being active and participating in sports. In fact, with a little bit of planning and some careful label reading, you can find plenty of delicious and nutritious options to fuel your active lifestyle.
Here are four tips for staying healthy and energized on a gluten-free diet:
Stock up on gluten-free pantry staples:
Having a well-stocked pantry of gluten-free grains, flours, and other staples can make it much easier to prepare quick and healthy meals and snacks. Some good options to keep on hand include quinoa, brown rice, gluten-free oats, and gluten-free pasta.
Plan ahead:
Before you head out for a workout or game, make sure you have some gluten-free snacks on hand to keep you fuelled. Some good options include energy bars, nuts, seeds, and fruit.
Read labels carefully:
It's important to read labels carefully when you're looking for gluten-free sports nutrition products. Look for products that are certified gluten-free, and be on the lookout for hidden sources of gluten in ingredients like hydrolysed vegetable protein and natural flavours.
Make your own sports drinks:
Many sports drinks contain gluten, so it can be hard to find safe, gluten-free options. However, you can make your own sports drink by mixing water, electrolyte tablets, and a natural sweetener like honey or maple syrup.
By following these tips, you can stay healthy and energized on a gluten-free diet and continue to participate in sports and other physical activities with confidence. Remember, a gluten-free diet doesn't have to hold you back from being active and achieving your fitness goals – with a little bit of planning and some careful label reading, you can find plenty of delicious and nutritious options to fuel your active lifestyle.
