Health & Fitness, Lifestyle

Best Foods for Gluten-Free Runners (Vegan)

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Best Foods for Gluten-Free Runners (Vegan)

Description: Vegans preparing for a marathon often find it challenging to get the right diet. Eating healthy before a race is essential, as it provides sufficient energy to stay afloat during the race. The guide below outlines gluten-free food that vegan runners can eat before their races.

Taking the right diet before and after running is essential for optimal performance. Whether you are lined up for your first marathon or looking to improve your previous record, the right nutrition is the key to ensuring maximum performance. Unfortunately, most gluten-free runners who don’t eat wheat for diet or health reasons often lose both carbs and other essential nutrients, such as B Vitamins and fiber. This explains why most runners choose the best diet and nutritional options to improve their performance. In addition to these stimulants, runners should also use a variety of gluten-free diets and foods.IM1

Most people don’t understand exactly what gluten-free food is. Gluten, in itself, is an essential protein present in rye, barley, and wheat. It is also found in nearly all processed foods as it holds food together. If your body doesn’t tolerate gluten, you can try the following gluten-free, vegan foods in your diet.


Runners on gluten-free, vegan diets should focus on gaining specific proteins. Including products such as temper and tofu are versatile meal options rich in proteins; they are included in various gluten-free, vegan recipes.


Beans, such as lentils and black beans, provide sufficient proteins that meet your running needs. They are a good dietary addition for vegans observing gluten-free diets.


Including various seeds in your vegan diet is also beneficial. They are high in protein and glucose that provide an additional bounce. These carbs help runners observing gluten-free diets to enhance their endurance.

Essential Carbs

Including sufficient amounts of carbs in your diet is essential for you to achieve peak performance. As mentioned, skimping on carbs will make you easily fatigued. Coupled with proteins, carbs are crucial to aiding quick recovery, especially after a high-intensity workout. Unfortunately, runners observing gluten-free diets often miss these important benefits.

Eliminating essential carbs from the diet due to gluten intolerance or celiac disease requires a readjustment of dietary intake. However, you can incorporate gluten-free pantry staples to meet the demands met by essential carbs in the diet. Some of these gluten-free staples include Greek yogurt, millet, buckwheat, beans, lentils, amaranth, fruits, vegetables, brown rice, and certified gluten-free oats.

Below are some gluten-free recipes that compensate for high-carb meals for vegan runners.

Gluten-Free Recipes For Vegan Runners

Penne with Shrimp and Pesto

Early recipes of gluten-free pasta were often bland and relatively gummy. However, vegans can enjoy modern gluten-free pasta, thanks to new and improved products from whole grains, such as amaranth, quinoa, and rice. All these products have some taste and texture, resembling various wheat strands. Besides making pasta, you can use these products in making other gluten-free, vegan recipes, such as gluten-free pizza crust.

That aside, these products provide as many carbs to fuel the body as other sources of carbs. Vegans should search for gluten-free pasta enriched with B vitamins and iron. To make this recipe, begin by cooking 2 cups of penne as per manufacturer directions. Add a cup of trimmed green beans and 8 ounces of peeled shrimp approximately two minutes before the pasta is ready. You should then drain the pasta with the other components and continue cooking with pesto and halved tomatoes.

Spiced Quinoa

Vegans preparing for a race often find it challenging to find a suitable gluten-free breakfast. However, you can ditch your wheat cereal for quinoa, the new, rejuvenating cereal. Quinoa is a great gluten-free source of energy that will get your day started well. A pack of quinoa contains approximately 39 grams of carbs, 8 grams of protein, 5 grams of fiber, and essential daily iron needs. Inadequacy of these minerals before running can lead to impaired breathing and fatigue.

While you can substitute quinoa with gluten-free cookies, the cookies won’t provide the required energy for a complete run. Preparing spiced quinoa is also easy. Rinse enough amounts, add approximately two cups of water and let it simmer for 15 minutes. You should then drain any remaining water and let the quinoa cook. You can add cinnamon, a chopped apple, dried cranberries, walnuts, and cardamom. Stir the mixture and let it warm for 3 minutes.

Cheddar Quesadilla

Most runners and nutritionists often forget about corn when searching for gluten-free carb sources. However, products, such as gluten-free cornbread made from this whole grain, such as tortillas, are affluent in fiber and carbohydrates that can keep runners full for long. Besides, some tortillas are an excellent source of calcium as they are made from corn soaked in calcium hydroxide. The addition of sliced apples and jam also increases the percentage of energizing carbs.

To prepare this gluten-free recipe, warm your oven to 350 degrees. Rinse 100% corn tortillas in water to prevent them from drying, sprinkle salt on each, and spread a teaspoon of fig jam. Place one tortilla in a foil-lined pan and cover them with thin slices of cheddar, four apple slices, and two turkey slices. Bake for 5 minutes.

Black Bean Potato Salad

Potatoes are a staple food for any gluten-free runner. Besides being healthy, they are cheap and easy to cook. Though not very nutrient-rich, they contain essential vitamins and minerals. Minerals in potatoes can balance your body’s fluid levels, which is essential for runners engaging in sweaty workouts. Spicing it with some flavored bacon and carb-rich black beans can transform simple potatoes into a complete meal.

Making the black bean potato salad is easy. Begin by cooking the potatoes until it becomes soft. This should take approximately 15 minutes. Add a tablespoon of chopped shallot, mustard, sherry or white vinegar, salt, and ground cumin in appropriate quantities. Drain the potatoes and add some dressings, which include cooked slices of bacon and spicy black beans. You can serve with greens.

Rice Salad with Tofu

Using brown rice to make this dish provides a lot of nutritional benefits. Even as rice varieties have identical carb amounts, brown rice has four times more insoluble fiber and magnesium than white rice. Nutritional deficits in these nutrients significantly affect endurance. The meal also enhances recovery, thanks to plenty of proteins from tofu. Both provide slowly digestible calories that will keep you satisfied for a long time.

Preparing this gluten-free meal is also simple. Start by cutting a block of tofu into 0.5-inch cubes. Toss with a tablespoon of olive oil, add curry, salt, and shredded coconut. Bake the mix for 15 minutes at 350-degrees. You should then add brown rice, edamame, sunflower seeds, tomatoes, and black pepper in appropriate quantities and stir the mixture in the already cooked tofu.

Bottom Line

Runners should maintain a gluten-free diet for various reasons. Most of them avoid gluten if they suffer from different gluten-sensitive conditions, such as Celiac disease, gluten ataxia, and dermatitis herpetiformis. Some runners also take a gluten-free diet due to bloating and abdominal discomfort after taking a gluten diet before running. If you experience the same, your entire diet should be gluten-free. This includes taking gluten-free, vegan cake, beer, and gluten-free fast food.

Do you know any other gluten-free foods? Please share in the comment section below.

Author’s bio:

Rachel Burns has been writing on topics related to fitness and healthy eating for 2 years now. As a mother, she really appreciates the ease of raising children with her advice.

Rachel specializes in plant-based diets. In addition to nutrition, she is also an exercise enthusiast.