A runner who decides to stop eating wheat – going gluten-free for health reasons (such as a diagnosis of coeliac disease, where the body cannot tolerate gluten) or to lose weight – is giving up an easy and abundant source of carbohydrates. Turning your back on pasta and bread (and the many other foods that contain gluten) also reduces your intake of vital nutrients such as fibre and B vitamins.
If you don’t replace those dietary staples with quality carbs, you may well end up under-fuelled and fatigued, says sports nutritionist Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook (Human Kinetics). Thankfully, there are plenty of gluten-free high-carb options that will give you the nutrition you need and the flavours you deserve. These five dishes will do the trick. Each serves two.
Spiced breakfast quinoa
‘Quinoa is a gluten-free powerhouse food,’ says sports nutritionist and marathoner Katie Davis. A 185g serving contains 39g of carbs, eight grams of protein, five grams of fibre and 15 per cent of your daily iron needs. The apple in this get-up-and-go recipe contains vitamin C, which improves iron absorption. Low levels of this mineral can lead to fatigue and impaired breathing – symptoms that won’t do your running much good.
Make it
Rinse 140g quinoa in a sieve, then add it to a pan with 340ml water. Bring to a boil, lower to a simmer, cover and cook for 15 minutes. Drain any remaining water. Return the quinoa to the pan, then add ¼ tsp each cinnamon and cardamom, one chopped apple, 2 tbsp dried cranberries and 1 tbsp walnuts. Stir over a medium heat until the apples are warm.
Get all the gluten-free carbs you need from these delicious meals
Early versions of gluten-free pasta were often bland, but today’s products – made from wholegrains such as rice, quinoa and amaranth – have a taste and texture closer to the wheat variety. And they provide just as many carbohydrates. ‘Look for gluten-free pasta that’s enriched with iron and B vitamins,’ says Davis. ‘Otherwise, it provides carbs but not much else.’ The green beans here provide vitamin C.
Make it
Cook 200g penne as per instructions. Two minutes before the pasta is done, add 100g trimmed, halved green beans and 200g prawns. Two minutes later, drain the pasta, prawns and beans. Return to the pan and stir in 150g halved cherry tomatoes and half a small jar of pesto.
ingredient banana loaf cake
When runners think of good sources of carbohydrate, they often forget about corn. But this wholegrain – and the foods made from it, such as corn tortillas – are rich in complex carbohydrates and fibre, which will keep you feeling fuller for longer. Some corn tortillas are also a source of calcium because they’re made from corn that has been soaked in calcium hydroxide, which also makes more nutrients available for absorption. Sliced apple and jam add even more energising carbohydrates to this flavour-packed dish.
Make it
Heat an oven to 180C (gas mark 4). Rub two six-inch corn tortillas with water (to prevent them from drying out). Spread 1 tsp fig jam on each tortilla and sprinkle with salt. Set one tortilla on a foil-lined tray. Cover with thin slices of cheddar, four thin apple slices and two slices of turkey. Top with the other tortilla and bake until warm (around five minutes).
How to make fresh pasta dough
Potatoes should be a staple in any gluten-free kitchen. They’re cheap, easy to cook and, despite their reputation as being nutrient-poor, rich in vitamins and minerals. One medium potato is packed with as much carbohydrate as a bagel, plus fibre (if you eat the skin), vitamin C and potassium. This mineral helps keep fluid levels balanced, which is key for runners during sweaty workouts. Adding some bacon and carb-packed black beans transforms spuds into a full meal.
Make it
Cook 450g potatoes in boiling water until a knife easily pierces them (about 15 mins). In a bowl, whisk 1 tsp each of chopped shallots and Dijon mustard, 3 tbsp sherry or white wine vinegar, ½ tsp salt and ½ tsp ground cumin. Whisk in 50ml extra virgin olive oil and a pinch of black pepper. Drain the potatoes. While they’re still warm, toss with 4 tbsp of the dressing, four cooked and chopped slices of bacon, and one 400g can of black beans, drained.
An energy boost
Opting for brown rice over white makes this dish a nutritional knockout. While both varieties contain an identical amount of carbs, brown rice contains four times as much insoluble fibre and magnesium. A deficiency in the latter
can hinder endurance. This meal gives plenty of staying power, thanks to the protein in tofu and the healthy fats in seeds. Both provide calories that are digested slowly, ‘so you are more satisfied than if you were to eat a salad or bowl of veg’, says Clark.
Make it
Cut 400g firm tofu into half-inch cubes. Toss with 1 tbsp olive oil, 1 tsp curry powder, a pinch of salt and 30g shredded coconut. Bake at 180C (gas mark 4) for 15 mins. Leave aside. Then whisk 1 tsp curry powder and a pinch of salt into 1 tbsp olive oil in a bowl. Add 300g cooked brown rice, 150g edamame beans, 30g each sunflower seeds and pumpkin seeds, 75g halved cherry tomatoes and a pinch of black pepper. Stir in the cooked tofu.
Goodbye gluten?
What runners need to know before giving up wheat, by nutritionist Liz Applegate
Going gluten-free Coeliac disease is an autoimmune condition in which your body reacts adversely to gluten. Symptoms include intestinal damage, bloating and fatigue. One per cent of the UK population has the condition, but many others can be affected by gluten sensitivity, which appears to be on the rise. It causes many of the same symptoms as coeliac disease, but doesn’t damage the gastrointestinal tract.
healthy morning muffin recipes for runners
Some healthy runners feel more energised after giving up wheat. This is usually from cutting out processed foods, which often contain gluten, and eating more fruit and veg to compensate. But many foods with gluten, such as certain wholegrains, are also packed with nutrients, so runners shouldn’t make the switch unless they’re diagnosed
How to go gluten-free.
Rice salad with curried tofu
You’ll need to avoid more than pizza, pasta and bread. Many other foods – ice cream, soups and sauces,
for example – contain forms of gluten, such as wheat starch or hydrolysed wheat protein, so always read the list of ingredients closely.
Going gluten-free Coeliac disease is an autoimmune condition in which your body reacts adversely to gluten. Symptoms include intestinal damage, bloating and fatigue. One per cent of the UK population has the condition, but many others can be affected by gluten sensitivity, which appears to be on the rise. It causes many of the same symptoms as coeliac disease, but doesn’t damage the gastrointestinal tract.
