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Since the advent of sport, athletes have worked to gain an edge on their competition—to look, feel, and perform their best—through both training and nutrition. Today, science is increasingly showing the negative impact that gluten, a protein in wheat, barley, and rye, can have on health.
For the estimated 30 million Americans with forms of gluten intolerance, such as celiac disease, this all-too-common protein can cause gastrointestinal trouble, inflammation, muscle fatigue, and mental fog that hinder an active lifestyle and negatively impact athletic performance. The solution: a whole-foods, nutrient-dense gluten-free diet.
Others who voluntarily eat gluten-free can also discover an edge they never knew was missing: faster recovery, reduced inflammation, improved digestion, and increased athletic performance.
The Gluten-Free Edge is the first comprehensive resource that includes:
• What gluten is and how it negatively impacts health and athletic performance
• The myriad benefits of adopting a gluten-free nutrition plan
• What to eat during training, competition, and recovery
• How to deal with group meals, eating on the road, and getting “glutened”
• Insights from prominent athletes already living the gluten-free edge
• And 50 simple, high-octane recipes to fuel your performance
Whether you’ve been diagnosed with gluten intolerance or simply want to get ahead of the competition, this book is for you. Your own gluten-free edge is waiting.
Foreword Amy Yoder Begley ix
Introduction 1
Pete's Story 8
Melissa's Story 13
1 G Is for Gluten 19
2 Why All Athletes Should Care About Gluten 35
3 Get Your Motor Running: How the Body Stores and Uses Energy 69
4 Fueling the Engine: The Food Foundation 79
5 Special Considerations 116
6 High Octane: Gluten-Free for Maximum Performance 134
7 Channel Your Inner Camel: The Importance of Proper Hydration 163
8 Getting Personal: Sport-, Gender-, and Age-Specific Advice 183
9 Time for a Tune-up 218
10 No Train, No Gain: Training and Exercise Strategies to Complement Nutrition 228
11 On Your Mark, Get Set, Cook! Flavorful, Nutrient-Dense Recipes 247
Breakfasts 253
Smoothies 261
On the Go: Snacks and Trial Food 264
Salads and Savory Dips 272
Lunches and Dinners 279
Desserts 307
Metric Conversion Charts 311
Glossary 313
Notes 325
Photo Acknowledgments 358
Acknowledgments 359
Index 362
About the Authors 372
Overview
Since the advent of sport, athletes have worked to gain an edge on their competition—to look, feel, and perform their best—through both training and nutrition. Today, science is increasingly showing the negative impact that gluten, a protein in wheat, barley, and rye, can have on health.
For the estimated 30 million Americans with forms of gluten intolerance, such as celiac disease, this all-too-common protein can cause gastrointestinal trouble, inflammation, muscle fatigue, and...