How can gluten affect your progress during training?

We look at how the effects of gluten on your own training goals.

A lot of the time with people's training regimes it can be difficult to understand just what each food group or vitamin or mineral can do for your body over time. With so many to look at in detail it can be hard to track the benefits or the drawbacks of each one. Let's take a look at which one of these naturally occurring items can do in your diet and take an in depth look at how gluten can change your diet during training.

Gluten is a natural protein found in many cereal grains and can be consumed in many foods in small doses. It is actually a mixture of two smaller proteins called gliadin and glutenin, hence the name gluten. Although most researchers say that gluten is found solely in wheat it can also be found in barley and rye.

Many people can become intolerant to gluten and may have to even cut it out completely from their own diet. These people are gluten sensitive or intolerant and the most commonly known disease is celiac disease which when gluten is consumed can trigger an intestinal response that damages their intestines and prevents them from taking in some important nutrients.


Going completely gluten free is not a bad thing and it can be managed well and safely.

The types of food that can be avoided are bread, French fries, pasta, soups and beers. Any kind of food that uses the wheat or barley ingredients can be a potential trigger for upset and should be avoided at all costs if your intolerance is high.

When avoiding gluten rich foods during training or everyday life it can become a good way to drop a few pounds as fatty starches are replaced by healthier options, meaning less calories being taken in. There is a worry from some in the food and training industry though that the gluten free foods can be dangerous in high consumptions as they contain added fats and sugars to make them tastier. Another issue is potentially becoming deficient in certain vitamins or minerals as many wheat’s contain vitamin D and B and are rich in iron and fibre which are all staples of a good balanced diet for everyone to follow.

The last thing to consider when thinking about reducing your gluten intake would be the cutting of the natural carbohydrates found in wheats and barleys. The lack of carbohydrate and essentially energy to the brain and the body can cause cognitive function issues because you are limiting the energy sources to the brain and the blood sugar levels will be lower than normal, making it harder for you to be ready for training of focussed on your goals.

There are arguments for both sides of having gluten in your training but you can definitely enjoy cutting some out if your are feeling bloated or lethargic or just even to try something new. The benefits for reducing gluten during your training are evident but there should be a good mix if you are trying to perform at your peak level across your training goals at all times.

Be sure to read up on gluten and how it may affect you and your training before attempting to change too much over a short time. Make sure your goals aren't being hindered by any dietary changes and be sure to keep training hard and supplying your body with all it needs, even if that's just a bit of gluten from a smaller food source on fewer occasions. Be sensible and make sure you aren't reducing your ability to perform highly or have the energy to remain focussed. Whatever you do with your training goals and your progress with your diet always research fully and make sure you're still having fun!


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