Glutened?! Don’t Panic. Here’s Your Athlete-Approved Game Plan to Bounce Back

You trained hard, nailed your nutrition, and kept it clean. Until gluten hit you out of nowhere. Whether it was a hidden ingredient, a shared cutting board, or an oh-not-so-gluten-free menu item, getting glutened can knock even the strongest athlete off.

My recent business trip turned into three days of meeting hell and two skipped training sessions. Mainly because the hotel restaurant stuff wasn’t sure what to offer me, trying to assure me everything is safe because it’s BIO – insert rolling eyes (btw. I’ve covered the most common uneducated assumptions and how to deal with them in an Instagram post).

But don’t sweat it. If you’ve been glutened, I’ve put together some steps that I’ve been turning to when I need to recover.

Let’s be real here – the magic cure that will just flush gluten out your body in no time, is yet to be discovered. All you can do for now is manage the symptoms and do everything to help your body bounce back. Here is your G-Free Athlete game plan to get back on track with less bloat, more energy, and zero shame.

Learn to recognize the symptoms

First things first: was it gluten?

As a celiac athlete or someone sensitive to gluten, your body usually lets you know loud and clear when you’ve been hit. We’re talking:

Bloating that makes you look 6 months pregnant
Nausea or stomach cramps
Brain fog and fatigue that drags down your whole drive – yep, it’s a thing.
Skin breakouts, joint pain, or headaches
Unwanted trips to the bathroom

The symptoms may vary depending on how much gluten snuck in and your level of sensitivity. Some signs hit fast, others show up hours (or even days) later. Trust your gut. Tune in and listen to your body like you would (hopefully) during a training session.

Pro tip: It helped me to keep a food and symptom journal in the beginning. So if you’re still learning your reaction patterns, write them down. Knowledge is power, and in this case, it might help you out-smart gluten next time.

Don’t blame yourself

Listen, even the most label-savvy, prep-heavy, gluten-dodging athletes get glutened. It happens. You didn’t lose focus. Gluten is just really, really good at hiding.

Between contaminated kitchen surfaces, sauces with dodgy ingredients, and restaurant staff who mean well but just don’t get it… it’s not just about willpower. It’s a gluten-filled world we live in. So, don’t be hard on yourself. You didn’t fail.

Step one: hydrate

After being glutened, your body goes into inflammatory overdrive. Also, the symptoms will probably make you dehydrated. Chug down that H2O like you just finished an ultra race. I try to aim for at least 3 litres a day.

Add some electrolytes – especially if you’ve been running your usual weekly mileage to the bathroom and back. Coconut water, watermelon or lemon water with salt, chicken broth or your favorite electrolyte mix can help restore your mineral balance.

Also, now it’s the right time to make yourself a cozy herbal cuppa. Here are some of my favourite:

Ginger for nausea
Peppermint for cramps and bloating
Chamomile for inflammation and calm vibes

Step two: eat clean

Do yourself a favor and skip the dairy, sugar, caffeine, and anything processed, too spicy or fatty. When your gut’s in recovery mode, you want to keep things easy, gentle, and anti-inflammatory:

Blueberries, beets, watermelon – antioxidant and anti-inflammatory
Bone broth – electrolytes, collagen and amino acids for your gut lining
Steamed or baked potatoes, sweet potatoes, rice, and bananas – simple, comforting carbs
Steamed greens – soft on the gut, full of micronutrients
Salmon – omega-3 fatty acids to fight inflammation

As someone with celiac disease, malabsorption is already a risk. After a glutening episode, your small intestine might be inflamed and less able to absorb key nutrients like:

Zinc
Magnesium
Iron
B vitamins

These are vital for muscle recovery, energy, and performance. So give your body the building blocks it needs. Check out the most common deficiencies here.

Step three: supplement smart

Here’s where you bring in the big guns.

To help gut repair and reduce inflammation, consider these (always gluten-free and ideally practitioner-recommended):

Probiotics: Replenish good bacteria disrupted by gluten.
Digestive enzymes: Help break down meals while your system is sensitive.
Activated charcoal: It may help bind and move toxins out (for short-term use only).
Turmeric or omega-3s: Both help fight inflammation.

Check-in with a specialist to find what fits your training and recovery needs.

Step four: rest is training, too

Yup, I said it. Rest.

When your body is fighting off an immune response, pushing through high-intensity workouts equals training with an injury: it does more harm than good.

Instead, dial it back. Prioritize:

Sleep – Deep, restorative, non-negotiable
Gentle movement – Walking, mobility work, stretching
Breathwork – Activates parasympathetic healing – try Qigong and/or Yoga

Your gains aren’t going anywhere. You’re just letting your body reallocate energy where it’s needed most.

Step five: mindset over mistakes

Gluten doesn’t just mess with your belly. It can impact your brain and your whole vibe, too.

Do you catch yourself feeling frustrated, foggy, or emotionally drained after being glutened? Totally normal.

Instead of spiralling, ground yourself:

Journal what happened and how you feel
Use a mantra, like: “I’m not weak. I’m healing and giving my body the love it needs.”
Inform your people about how you feel and why to avoid misunderstandings
Do something nourishing for your nervous system (walk, nature, warm bath, deep breathing)

Step six: learn + level up

Once you’re feeling a bit better, time for a quick debrief. As if you are reviewing a game or race footage:

Where did the gluten sneak in?
Was it a new product? A social event? A restaurant?
What will I do differently next time?

Some G-Free Athlete tried & approved moves:

Call ahead and don’t be afraid to ask detailed questions when dining out or staying in a hotel/camp
Travel with your go-to safe snacks – always! (nuts, dried fruits, GF bars, fruit pouches)
Always recheck labels (even trusted brands change recipes!)
If you share a kitchen, clean all surfaces and keep your utensils separately to avoid cross-contamination.

You don’t need to live in fear of food. All you need is a solid game plan. To sum it up, here’s my favourite 7P quote:

“Perfect planning and preparation prevent p*ss poor performance.”

Getting glutened sucks. No sugar-coating it (unless it’s maple syrup, indeed). But one setback doesn’t undo your progress. You’re resilient, informed, and getting stronger with every comeback. So drink your tea, take your naps & love your gut.

Want to share your own glutened recovery story? Drop it in the comments or tag us on Instagram @gfreeathlete.

Disclaimer: as in every G-Free Athlete blog post, these tips are based on my own experience and preferences. If your symptoms prevail, make sure to consult your medical practitioner.