Gluten Free, Dairy Free Cyclists

11
Jun
2011

Question:

What’s the best pre-race meal for gluten-free, dairy-free, sugar conscious athletes? Also, what’s the best endurance food (on the bike) for same athlete?

Kelli’s Answer:

Hi Shelly, thanks so much for your question!  Here’s some good pre-training, during training, and recovery foods (all gluten-free, dairy-free, and utilizing different sugars appropriately) – pick what you like!  Then, use what works best for you as pre-race – you never want to do anything new on race day…

Pre-training (These are great ~30 minutes out assuming you’ve been eating normally earlier in the day.  If training is first thing in the morning, these can be consumed 15-30 minutes out.  If it’s first thing and long or intense, you can combine 2-3 of these choices and eat 30-60 minutes out.):

  1. 4 oz. juice mixed w/ 4-8 ounces water + ½ med small banana (95 calories, 25 gm carbs, 2 gm fiber, 0 gm protein)
  2. 6 oz. juice mixed with 4 oz. water (90 calories, 22 gm carbs, 0 gm fiber, 0 gm protein)
  3. 1 slice gluten-free toast (2 grams fiber or less) +1 tablespoons honey + 8 ounces water (130 calories, 30 gm carbs, 1 gm fiber, 3 gm protein)
  4. ½ LARA bar + 1 Tbsp honey (140-150 calories, 25 gm carbs, 4 gm protein)
  5. 1  Clif C bar + 8 ounces water (130 calories, 23 gm carbs, 4 gm fiber, 3 gm protein) (can look at label of other types of Clif bar as normal ones have oats…depends on how sensitive you are to gluten)
  6. Smoothie made of 2 oz.  yogurt (soy or coconut is fine), ½ small banana, ½ cup frozen berries, ice + water needed for desired consistency (130 calories, 28 gm carbs, 3 gm fiber, 2 gm protein)
  7. ½ organic gluten-free fruit bar or 2 organic fig cookies +  8 oz. water (100-120 calories, 20-30 gm carbs, 1 gm fiber,  1 gm protein)

During Training (per hour):

16-24 oz. sports drink or Kelli’s homebrew + (choose 1)

  1. 1 packet Hammer sports gel, Powerbar Gel, GU Energy Gel or other gels w/ >=25 gm carbs
  2. 1/2 Clif Bar (look at label – some Clif bars are completely gluten/dairy free)
  3. 1 packet Sports Beans
  4. 1 Honey Stinger honey or 5 Honey Stinger Energy Chews (typically contain some whey protein and milk fat, but no casein)
  5. 2 organic gluten-free Fig Newtons
  6. 1/4 cup raisins

Recovery:

16-32 ounces fluid per hour of workout + 1 Tbsp organic virgin coconut oil +

(one of the following):

  1. 12 oz. Chocolate milk made w/ 12 oz. soy milk and 2 Tbsp chocolate syrup (235 calories, 48 gms CHO, 12 gms pro)
  2. ½ Odwalla Power SoyProtein Drinks + 2 Tbsp nuts (265 calories, 24 gm CHO, 14 gm protein)
  3. 1 LARA Bar (220 calories, 23 gm carbs, 7 gm protein)
  4. Smoothie with 4 oz. coconut or soy yogurt, fruit, coconut, or almond milk and 1 scoop whey protein (if acceptable) or pea protein (225 kcals, 23 gms CHO, 15 gms protein)
  5. Sandwich w/ 1 slice gluten-free bread, 1 Tbsp peanut butter, 1 Tbsp honey (240 kcals, 32 gms CHO, 5 gms protein)
  6. Clif Bar (240 kcals, 47 gms CHO, 12 gms pro) (look at label – some Clif bars are completely gluten/dairy free)
  7. 3 scoops Recoverite in 12-18 oz water (255 calories, 48 gm CHO, 0 gm fiber, 15 gm protein)
  8. 1.5 scoops of Endurox R4 Recovery Drink with a 16.9 oz bottled water (200 calories, 39 gm CHO, 10 gm pro)

I hope this helps!

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

 

Enjoy Your Ride

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  • Weiland

    Clif C bars are not certified gluten free as they are made in a facility that also contains wheat. I suspect all Clif bars have this asterisk and if you are indeed gluten sensitive you might want to skip these.

  • Julie

    Watch out how much soy you intake.  2-3 serving a day for several years led me to loss of voice due to thyroid problems.   I now only have it once a week.

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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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