One of the concerns I had when I was first diagnosed with Celiac’s disease was how it would affect my exercise routine. At the time I did plenty of resistance work in the gym but very little cardio of any kind, because I was always tired and so easily winded. It turns out that I was tired because I was absorbing less than half the calories I ate and I was out of breath because I had severe anaemia. Within a week of starting on the gluten free diet both problems improved dramatically and a few months later I started running for the first time in my life.
Fast forward a couple of years and I am entering my first races and starting to take my training for these races much more seriously. In order to get the best out of any training program, whether it’s weight lifting or cycling, you need to get the right nutrition at the right times. With endurance sports getting enough carbohydrates to fuel your training is vital, as is the loading up on carbohydrates before a big race. This can be a problem for Celiacs, as traditionally the recommended carbohydrates are pasta and bread. Fortunately, the running and cycling worlds have started to recognize that there are grains besides wheat which offer more protein, vitamins and fibre, and now recommend quinoa more than pasta and sweet potatoes over bread.
So in the spirit of sharing, my favourite complex carbohydrates at lunch and dinner are: Boiled and mashed sweet potatoes, Merchant Gourmet red and white quinoa (one minute in the microwave and its ready), brown rice, long grain and wild rice mix, tinned puy lentils (usually mixed with a chilli, stir fry or curry), and Genius gluten free brown bread. Of course I also enjoy white potatoes, white or basmati rice, and pure corn nacho chips (or tortillas when I can get them), but try not to have them very often as they are not as nutritious and high in fibre as the more interesting items above.
The Score:
| Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
| 1778.16 | 109.03g | 209.29g | 55.06g | 0 | 26.88g |
| 25% | 47% | 28% | | ||
| Calories burned through exercise: | 444 | | |||
What I ate:
| Time | Item | Amount |
| 07:45 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
| Cold water | 200mL | |
| Whole Scrambled egg with 2 egg whites | 3 eggs | |
| Gluten Free fruit muesli | 70g | |
| Alpro Soy milk | 120mL | |
| Sainsbury's pure squeezed orange juice | 200mL | |
| 08:30 | Black Tea | 500mL |
| 09:45 | Workout - resistance training + 15 minute run | |
| Lemon-Lime Nuun electrolyte tablet in water | 750mL | |
| 11:00 | Sponser Protein Snack bar | 1 bar |
| 12:30 | Raspberry and Echinacea tea | 250mL |
| 13:30 | Sainsbury's Vegetable Dhansak soup | 240g |
| Genius brown bread toast | 2 slices | |
| Princes Tuna chunks (in brine, drained) | 66g | |
| with Hellmann's light mayonnaise | 13g | |
| and Branston gherkin relish | 10g | |
| Irish Yoghurts Diet Apricot and Nectarine | 125g | |
| 14:00 | Green Tea | 250mL |
| 17:30 | Brazil nuts | 6g |
| Cashews | 15g | |
| Red Apple | about 100g | |
| 18:30 | Orange, mango and cinnamon tea | 250mL |
| 20:30 | Baked chicken breast | 81g |
| Mashed potatoes with butter and milk | 160g | |
| Steamed beets | 107g | |
| Sainsbury's Taste the Difference apple sauce | 14g | |
| Bisto Best Chicken Gravy | about 5g | |
| 22:00 | Ellactiva Chocolate Calcium Chew | 1 chew |
| 500mg Glucosamine sulphate | 1 pill |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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