Pre-Race Meals for Celiacs

People who can’t even spell “marathon” know that carbohydrates can be important before a race, triathlon, or even a long jog on the beach with a friend. That’s one reason why race organizers schedule “pasta parties” the night before a big endurance event.

But consider for a moment those runners or exercise fiends who prefer gluten-free foods, are gluten intolerant or, worse yet, suffer from celiac disease – a lifelong intestinal disorder that affects one in 132 people in the United States. Traditionally, there has just not been a whole lot on the typical pre-race menu for these folks.

As many of our customers know, celiacs can’t eat gluten, which is a protein found in grains such as wheat, rye and barley. Some of the most common gluten-containing foods in an athlete’s diet are bagels, pasta, crackers and pretzels. These foods are high in carbohydrates, to be sure, but they can spell race-ruining intestinal problems for some, and for those suffering celiac disease, eating gluten is like ingesting poison.

According to the Celiac Disease Foundation, gluten damages the hair-like projections called “villi” that line the wall of the small intestine. If left untreated, it can lead to other health conditions such as anemia, osteoporosis, thyroid disease, and autoimmune reactions. Common symptoms of celiac disease or severe gluten intolerance include abdominal cramping, intestinal gas, distention and bloating, chronic diarrhea or constipation (or both). Less obvious symptoms include depression, dermatitis, bone or joint pain, fatigue and osteoporosis.

The cure is simple: Total abstinence.

Completely removing gluten from your diet allows for healing of the intestine and promotes regrowth of the villi. The time it takes varies and depends on how long the damage has been going on in the intestines. Of course those with gluten intolerance should also follow the same “no gluten is good gluten” regimen. That means no more foods or food ingredients made from grains, including wheat, bran, rye, barley, bulgur, kamut, spelt, wheat germ and semolina.

We said the cure is simple. But it’s not easy – especially if you’re a marathon runner or a triathlete who seemingly requires a diet consisting largely of pasta, bagels and all those aforementioned goodies the night before the big race.

So what’s a dyed-in-the-wool athlete to do?

There are all kinds of gluten-free flours out there, made from rice, soy, corn or potatoes. Most fruits, vegetables, rice, potatoes and dairy products are also a pretty safe bet. And fresh meats, fish and poultry that haven’t been breaded or marinated are also good choices for those seeking an alternative to gluten.

Other carb-rich, but gluten-poor foods you can eat include beans, lentils, hummus and fat-free bean dip. There’s millet, amaranth, quinoa and buckwheat, as well as sweet potatoes, winter squash and corn.

And if you’re heading over to that pasta party, bring along your own plateful of goodies.  The folks at Active.com have come up with some delicious gluten-free meals for those on the run – or about to go on a run.

For instance, how about a meal of scrambled eggs with black beans, salsa and a corn tortilla? No gluten in sight. Or try some marinara sauce over spaghetti squash and white beans. How about a salmon salad with grapes, almonds and curry powder?

Enjoy the party. Slowly savor the salmon as your friends dive into pounds of pasta and sourdough bread smothered in grease.

Your stomach will thank you on race day. And of course, don’t forget about the wheat- and gluten-free line of all natural PureFit Nutrition Bars!