While there may be controversy over many of the sports nutrition-related topics we as athletes see on a daily basis, there’s one thing that is hard to debate: the fact that we need carbohydrates.
Regardless of whether you follow the Paleo diet, a vegan diet, or any other of the many different eating approaches out there, it makes the most sense to get the carbohydrate (CHO) part of your meal from the most natural, least refined sources.
Many of us rely on carbohydrate gel during a training session or race, but before and after a workout, there’s no reason why we can’t eat something fresh off the tree (or vine or from the earth)!
Reasons to try a gluten-free diet
Lately, many people have been interested in going gluten-free whether or not they have celiac disease because studies have shown health benefits to this type of approach. The Celiac Foundation reports that about 1 in 100 people worldwide have celiac disease and even more are intolerant to gluten—the protein found in wheat, barley, rye—and their derivative products. According to the Foundation, when people with celiac disease eat gluten, their body mounts an immune response on their small intestine, which leads to “damage on the villi, small fingerlike projections that line the small intestine, that promote nutrient absorption.“
Symptoms of gluten intolerance don’t stop in the gut; gluten-sensitive people can experience skin issues, chronic fatigue, migraines, joint pain, and exacerbation of autoimmune conditions, just to name a handful of the other health effects seen after ingesting gluten over the course of a lifetime.
On a personal note, even though I was tested for Celiac and fortunately learned I did not have it, I still found that cutting gluten from my diet eight years ago proved to be the single thing that halted a lifetime of stomach issues in a mere three days. The way I see it, if done correctly there’s no down side to going gluten-free, athlete or not, so why not give it a chance? Even if you’re training and racing without issue, you never know, you might feel even better!
Managing celiac disease and non-celiac gluten sensitivity
For athletes with celiac disease or NCGS, consuming gluten triggers an autoimmune response that damages the villi of the small intestine. This inflammation can severely compromise nutrient absorption and contribute to chronic fatigue, iron-deficiency anemia, and impaired muscular recovery.
The anti-inflammatory performance edge: myth vs. reality
While a gluten-free diet is a medical necessity for those with sensitivities, eliminating gluten does not inherently grant an athlete without gluten sensitivities an automatic anti-inflammatory advantage. Anti-inflammatory benefits often come when, as part of a well-structured gluten-free plan, the athlete naturally shifts away from hyper-processed foods toward nutrient-dense, whole-food carbohydrates.
5 gluten-free carbohydrates that support performance
Ready to try it but feeling at a loss in terms of what to eat to replace that bagel or your morning bowl of oats?
Here’s a sampling of five carbohydrate-rich foods (that also happen to be Paleo-friendly):
1. Sweet potatoes or yams: nutrient-dense complex carbs
Sweet potatoes and yams (no, they’re not the same thing!) are packed with complex, slow-digesting carbohydrates, providing sustained energy without radical blood sugar spikes. Sweet potatoes are rich in beta-carotene and both are rich in potassium, an essential electrolyte lost through sweat that coordinates muscle contractions.
Carb count: one cup of yams has 38 g CHO, one cup of sweet potatoes has 58 g CHO
2. Bananas: the ultimate portable electrolyte fuel
Composed of fast-acting simple sugars, bananas are easily processed by the gut mid-stride. Their high potassium and carbohydrate content makes them nature’s ultimate portable sports gel.
Carb count: one medium, 7- 8” long banana has 27 g CHO
3. Dates: nature’s concentrated pre- and intra-workout rocket fuel
Dense in fast-absorbing natural glucose and fructose, dates provide an immediate surge of easily accessible fuel without heavy GI distress. They are loaded with potassium and magnesium, key minerals that prevent cramping and support glycogen replenishment.
Carb count: dried dates have 18 g CHO each
4. Figs: mineral-rich endurance fuel for sustained output
With a balanced blend of natural sugars and soluble fiber, fresh or dried figs deliver a steady, sustained release of energy rather than a sudden spike and crash. They are an exceptional whole-food source of calcium, magnesium, and potassium, which work together to help maintain muscle function and electrolyte balance during long training sessions.
Carb count: one large (2” diameter), fresh fig has 12 g CHO each
5. Raisins: compact, whole-food race fuel
Raisins offer a dense concentration of fast-digesting simple carbs that studies have shown to match commercial sports chews in impacting athletic performance. They also provide a boost of dietary iron, along with potassium to help maintain electrolyte balance.
Carb count: one small box has 34 g CHO
How many carbohydrates do you need?
How much to eat will depend on a few factors including:
- Size of the athlete (body weight)
- Intensity and duration of the workout to come, or just completed
- Personal goals (is the athlete trying to reach a more lean body weight? If so, implanting some fasted training may be indicated)
As a rule of thumb, we can refer to the American College of Sports Medicine (ACSM), which recommends the following:
Daily
ACSM recommends an intake of 1.5 to 2.25 g carb/lb body weight (3-5 g/kg) per day.
During a workout
Carbohydrate needs increase with exercise. You should consume at least 30-60 g per hour during exercise to reduce hypoglycemia.
Post workout
Within two hours of exercise, athletes should replenish carbohydrates (and protein) to optimize recovery.
In addition, above and beyond the number on a piece of paper, it is also very important to tune in to our body to listen to how much and when we need to eat.
Easy gluten-free, carbohydrate-rich snacks to eat before shorter sessions
- A mashed ripe banana with some egg protein powder
- Yam (skin removed) baked in water with some sliced, lean turkey
Fat + carbohydrate meals for before longer sessions
For longer sessions, like those long aerobic base training rides followed by a brick run, a larger meal with a bit of fat would be indicated such as:
- A homemade smoothie using ripe banana, egg powder, coconut oil and chilled, brewed green tea, whizzed in a blender with ice; and
- Baked yam with a pinch of salt on the side
Post-session snacks
- A few dates with some shredded chicken breast
- Sliced pineapple with a soft-boiled six-minute egg
To recover from a long workout, I recommend using the recipe found in The Paleo Diet for Athletes, by Loren Cordain, PhD and Joe Friel, for “Homebrew”.
Avoiding hidden pitfalls in a gluten-free athletic diet
Identifying hidden gluten: rice vs. quinoa vs. couscous
While rice and quinoa are naturally 100% gluten-free, athletes often mistake couscous as a safe alternative. Couscous is actually made from semolina wheat, meaning it is packed with gluten and can trigger autoimmune flare-ups or cause gastrointestinal distress in sensitive individuals.
Cross-contamination and the critical need for “certified” labels
Even naturally gluten-free grains like oats or buckwheat are frequently processed on the same machinery as commercial wheat, barley, and rye. Always look for third-party certified gluten-free labels.
Addressing potential micronutrient deficiencies (iron, B-vitamins)
Standard refined wheat products are heavily fortified with iron, folic acid, and essential B-vitamins. When you eliminate them, you risk developing anemia and experiencing chronic brain fatigue. To combat this, intentionally structure your diet around naturally nutrient-dense substitutes like grass-fed beef, spinach, lentils, and dark leafy greens.
Choosing whole foods over highly processed GF replacements
Do not fall into the trap of replacing standard processed foods with packaged gluten-free cookies, breads, and snacks. These substitutes are often stripped of dietary fiber and packed with refined starches, added sugars, and saturated fats to mimic traditional textures. This leads to sharp blood sugar spikes, energy crashes, and subpar glycogen replenishment compared to nutrient-dense whole foods.
FAQs
There are a lot of great whole-food GF carbohydrates, including sweet potatoes, dates, raisins, and bananas. These clean sources provide easily digestible complex and simple sugars to efficiently top off your glycogen stores without irritating the digestive tract.
Yes, all pure, unprocessed varieties of rice (including white, brown, wild, and jasmine) are naturally gluten-free. However, always double check pre-packaged, pre-seasoned rice mixes, as they frequently introduce wheat-based thickeners, soy sauce, or stabilizers that contain hidden gluten.
Oats are naturally gluten-free, but they are highly susceptible to cross-contamination during harvesting and milling. Because they are almost always processed alongside wheat, gluten-free athletes should look for oats stamped with a certified gluten-free label.
Absolutely. Swapping out wheat for clean, naturally gluten-free carbohydrates like sweet potatoes, yams, and performance-fueling fruits (such as bananas, dates, and figs) provides your body with the high-quality glucose required to fuel intense anaerobic glycolysis and maintain power output.
References
Boatta, A. et al. (2026, Feb 1). Narrative review of celiac disease and sports: nutritional deficiency and strategies to optimise athlete health and performance. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12887657/
Too, B. et al. (202, Jun 15). Natural versus commercial carbohydrate supplementation and endurance running performance. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/22704463/
