The Best Pre-Exercise Gluten-Free Snacks

For those with coeliac disease or gluten sensitivity, maintaining energy levels during physical activity can be a challenge. The damage to the intestines caused by coeliac disease can result in reduced nutrient absorption and contribute to feelings of fatigue. As a result, the importance of pre-workout snacks is heightened.

For all athletes, pre-exercise snacks play a crucial role in achieving optimal energy storage (glycogen) in the liver and muscles. They also help maintain hydration and achieve a balance between hunger and over-filling. Finding a pre-exercise snack routine that meets these needs can be challenging for all, especially for those with limited food choices due to coeliac disease or gluten sensitivity. Fortunately, there are plenty of pre-exercise snack options for coeliacs and those with gluten sensitivity. Here are some ideas to get you started:

A Pre-Exercise Snack List for Coeliacs and Those with Gluten Sensitivity

1. Banana with almond butter: Bananas are an excellent source of carbohydrates and potassium, while almond butter provides healthy fats and protein to help keep you feeling full and energised.

2. Gluten-free toast with avocado: Toast made from gluten-free bread is an excellent source of carbohydrates, while avocado provides healthy fats to keep you feeling full and energised.

3. Greek yogurt with berries: Greek yogurt is high in protein, while berries provide carbohydrates and antioxidants to help protect against oxidative stress during exercise.

4. Rice cakes with peanut butter: Rice cakes are an excellent source of carbohydrates, while peanut butter provides healthy fats and protein to keep you feeling full and energised.

5. Smoothie bowl with fruit and nuts: A smoothie bowl made with fruit, nuts, and a dairy-free milk alternative is an excellent source of carbohydrates, healthy fats, and protein to help keep you feeling full and energised.

6. 2-3 cups of popcorn and a banana: Popcorn is easy to digest and rich in carbohydrates.

Managing fatigue and maintaining energy levels during physical activity can be challenging for coeliacs and those with gluten sensitivity. Try incorporating some of the snack options above into your pre-workout routine and see how it affects your energy levels during exercise.