Pros and Cons of Gluten-Free Diet on Athletic Performance
Introduction:
A gluten-free diet, originally intended for people who cannot handle gluten, has gained popularity among athletes to improve performance. This diet is built upon eliminating gluten, a protein found in wheat, barley, and rye. Although not for everyone, this gluten-free diet may pose some potential benefits to optimize their athletic production.
What does the Diet Consist of?:
The gluten-free diet is designed to remove all foods with gluten which is mostly found in wheat, barley, and rye. These wheat-based products consist of bread, pasta, cereal, and other baked goods such as cakes or cookies. Some barley and rye products are found in soup, beer, and some food coloring. While these are the direct elements of gluten, some processed foods such as meats, sauces, and snacks (like granola bars, chips, or flavored nuts) may have hidden gluten and people must watch out for them.
Common items in the gluten-free diet
Although it may seem like there are a lot of restrictions, a gluten-free diet guides athletes to eat higher-quality foods. Numerous gluten-free grains such as rice, quinoa, corn, and oats provide nutritional benefits. Dietitians also recommend plenty of fruits, vegetables, dairy products, meat proteins, and beans to implement in the rotation. As such, the gluten-free diet is not as restrictive as people think and directs athletics on a progressive path.
Addressing Medical Conditions:
The most common reason for adopting a gluten-free diet is the management of celiac disease. Celiac disease is an immune system disorder in which ingestion of gluten results in damage to the small intestine. In humans, the disease invokes an immunological response to gluten, which then attacks the lining of the small intestine, which leads to malabsorption followed by a variety of gastrointestinal discomfort and other adverse symptoms (Fasano, 2014). The only treatment available is following a strict gluten-free diet to stop all further damage and let the intestine heal.
However, some individuals have Non-Celiac Gluten Sensitivity (NCGS) or gluten intolerance. This is a condition in which a person develops similar symptoms to those with celiac disease, without having the autoimmune reaction. The common symptoms of NCGS are bloating, diarrhea, fatigue, and headache. Like celiac disease, the condition only improves when the gluten is removed from the diet. Although NCGS patients don't have the typical biomarkers for celiac disease they are still suggested to go on a diet with the elimination of gluten to live a comfortable life.
This is vital for individuals with these medical conditions as a gluten-free diet truly is the only solution. While this can seem like a disadvantage for athletes with dietary restrictions, a gluten-free diet might have some unforeseen benefits.
The painful effects of celiac disease
Benefits of the Gluten-Free Diet:
Potential Reduction in Inflammation: Advocates of a gluten-free diet argue that gluten can contribute to inflammation, even in those without celiac disease. A reduction in gluten consumption often leads to lower levels of inflammation which could improve recovery times and reduce muscle soreness. This could be especially beneficial for athletes who engage in intense training and need faster recovery.
Enhanced Focus on Whole Foods: Adopting a gluten-free diet often leads athletes to become more mindful of their food choices. This usually encourages them to consume more whole, unprocessed foods. This shift can result in a more nutrient-dense diet, providing essential vitamins, minerals, and antioxidants that support peak athletic performance. The emphasis on fruits, vegetables, lean proteins, and healthy fats can contribute to better energy levels and endurance.
This is former NFL quarterback Drew Brees who switched to a gluten-free diet in 2010 and saw his career take off
Conclusion:
While the gluten-free diet was primarily designed for those with medical conditions, it is not restrictive for athletic performance. By reducing inflammation, and providing an outlook on more whole foods, this diet can guide numerous athletes with their production, and introduce a new aspect to their game.
Works Cited
Biesiekierski, Jessica R., et al. “No Effects of Gluten in Patients with Self-Reported Non-Celiac Gluten Sensitivity after Dietary Reduction of FODMAPs.” Gastroenterology, vol. 145, no. 2, 2013, pp. 320-328. doi:10.1053/j.gastro.2013.04.051.
Fasano, Alessio, et al. “Celiac Disease: The New Epidemic of the 21st Century.” BMC Medicine, vol. 10, no. 1, 2012, pp. 1-6. doi:10.1186/1741-7015-10-6.
Lis, Dionne M., et al. “No Effects of a Short-Term Gluten-Free Diet on Performance in Non-Celiac Athletes.” Medicine and Science in Sports and Exercise, vol. 47, no. 12, 2015, pp. 2563-2570. doi:10.1249/MSS.0000000000000699.
Peters, Vicky, and Alicja Lebiedzinska. “Potential Risks and Benefits of a Gluten-Free Diet in Non-Celiac Athletes.” Journal of Nutrition and Health Sciences, vol. 4, no. 2, 2017, pp. 1-5. doi:10.15744/2393-9060.4.303.
Saturni, Luca, et al. “The Gluten-Free Diet: Safety and Nutritional Quality.” Nutrients, vol. 2, no. 1, 2010, pp. 16-34. doi:10.3390/nu2010016.
Biesiekierski, Jessica R., et al. “No Effects of Gluten in Patients with Self-Reported Non-Celiac Gluten Sensitivity after Dietary Reduction of FODMAPs.” Gastroenterology, vol. 145, no. 2, 2013, pp. 320-328. doi:10.1053/j.gastro.2013.04.051.
Reunala, Timo, et al. “Dermatitis Herpetiformis: A Common Extraintestinal Manifestation of Coeliac Disease.” Journal of the European Academy of Dermatology and Venereology, vol. 22, no. 12, 2014, pp. 1425-1433. doi:10.1111/j.1468-3083.2012.04656.x.