Best Foods for Gluten-Free Runners

Best Foods for Gluten-Free Runners

Fueling with the right snacks before and after your runs is essential for peak performance. Find out which carbs will do the trick when you’re eating gluten-free.

Essential Carbs
It’s essential to take in adequate amount of carbs in order for runners to achieve peak performance.  When you skimp on carbs, you’ll likely run out of fuel and fatigue quickly. Carbs (combined with protein) are also crucial to aid in recovery after a high-intensity workout.

For runners who have no issues consuming gluten, loading up on enough carbs isn’t usually a problem. When you eliminate gluten from your diet, due to celiac disease or gluten intolerance, it can become a bit trickier. It may take a little readjusting of your usual carb-rich food choices but once you figure out which options work best, you’ll have an easy time following a gluten-free diet that will fuel any workout.

Gluten-Free Pantry Staples
Here are some of my favorite naturally gluten-free pantry staples that will help keep you fueled on your runs:

  • Fruits and vegetables
  • Greek yogurt
  • White and sweet potatoes
  • Amaranth
  • Millet
  • Quinoa and quinoa pasta
  • Brown rice, brown rice pasta, and brown rice cakes
  • Certified gluten-free oats
  • Soba noodles
  • Buckwheat
  • Beans and lentils


These pre-workout snacks that will give your body the boost needed without slowing you down.

  • ½ cup oatmeal topped with ½ cup berries
  • 1 brown rice cake topped with 1tablespoon of all natural nut butter and ½ sliced banana
  • 1 small sweet potato sprinkled with cinnamon and 2 tablespoons of low fat cottage cheese


Carbohydrates and protein are the nutrients your body needs post-run to aid in muscle recovery. Here are some satisfying carb-protein combos:

  • 1 cup low fat or nonfat plain Greek yogurt with ½ cup gluten-free granola (recommended brand: Udi’s)
  • 1cup brown rice pasta topped with veggies and 3 to 4 ounces of 90% lean ground beef or turkey
  • 1 cup cooked quinoa and veggie salad. While quinoa is already a great protein source, top with ¼ cup beans or 2 ounces of chicken for some added protein after an intense workout.

Recipe to try:’s Cucumber-Bell Pepper Quinoa Salad


Let’s Chat: What are your favorite gluten-free pre- and post- workout snacks?

1 Comment
  • Yarden
    Posted at 06:24h, 12 January Reply

    Thanks a lot! This was very informative:)

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