Managing Celiac Disease as an Athlete: The Gluten-Free Playbook For Newly Diagnosed Celiacs

In the sports world, we are all taught to face a challenge: long runs, double days, heavy lifts, painful losses, and injuries. But when the enemy comes from within, it is a different kinda battle. Welcome to the world of an athlete with celiac disease.

Getting diagnosed with celiac might feel like standing at the bottom of a big climb, with no path in sight and a broken gps. In the best case, your doctor provides you with a list of what you can eat and what not. From there on, you are left alone.

Truth be told – especially as athlete – your newly discovered condition is not just about avoiding certain foods. It is about eating enough of the right food and maintaining energy in the first place, supporting recovery (or at least not slowing it down), and balancing short-term performance with long-term health.

If you have been diagnosed with celiac or suspect gluten might be behind some of your persistent issues, know this: it is absolutely possible to perform at your best on a gluten-free path. All you need is to know how to fuel right and stay ahead of the game. I have figured it out, and you will, too.

What celiac disease is

Celiac disease is an autoimmune disorder that triggers the body’s reaction to gluten (a protein found in wheat, barley, and rye) and damages the lining of the small intestine. Not only does this cause chronic inflammation in the gut, but this damage also hinders the absorption of nutrients, the most essential of which are iron, calcium, vitamin D, and magnesium – all essential for performance and recovery.

The problem? Most athletes and coaches will automatically link the symptoms to overtraining or stress. It took me almost ten years to track down the real cause of my fatigue, sudden muscle weakness, slow recovery, and frequent muscle injuries.

Quick facts:

Around 30% of people have the genes for celiac, but only about 1% actually develop it.
Women seem to be getting diagnosed more frequently.
Symptoms can appear at any age. They often sneak in slowly and stick around for years before getting recognised.

Why is celiac hard to catch

Celiac symptoms vary a lot, which makes diagnosis tricky. Common symptoms like abdominal discomfort and digestive issues are only the tip of the iceberg.

Additionally, you could be experiencing:

Chronic fatigue
Brain fog
Iron deficiency anemia
Muscle or joint pain
Stress fractures or low bone density
Recurring digestive issues (that might come and go)

If you are constantly drained, struggling to bounce back after workouts, or hitting a plateau event hough you seem to be doing everything right, do not accept “You are getting older” as an answer. It might be worth digging deeper.

The path to diagnosis

Once you get the clue, getting diagnosed is not that complicated or painful. What you need is to find a trustworthy gastroenterologist (let me tell you here, with all due respect, not all are the same – my symptoms have been overlooked for years). The diagnosis itself includes a few steps:

1) Blood tests that look for antibodies

2) An endoscopy (small intestinal biopsy) to confirm the damage (ask for some of that good stuff to go to sleep and wake up feeling like a hundred bucks – seriously)

3) Genetic testing will confirm the previous results (optional but helpful)

It is important to keep eating gluten before testing, or the results will be inaccurate. Work with a doctor you feel comfortable with, who understands the process and can guide you through it properly.

Eating gluten-free without sacrificing performance

Once diagnosed, the treatment is simple (though, let me tell you, initially not easy for everybody): completely eliminate gluten for the rest of your life. From now on, you are on a lifelong journey of not only removing obvious sources like bread and pasta but also changing your general approach to food. Potential enemies hide in restaurant meals, sauces, packaged food, and aid stations during your race.

The good news? Most of the whole foods are naturally gluten-free! And a well-planned gluten-free diet can meet all your performance needs. Here is what to build your meals around:

1. Get your macros right first

The desirable carb-protein-fat ratio will differ depending on your sports. The standard rule of thumb is 60/20/20 for endurance athletes, meaning 60% of your calorie intake should come from carbohydrates. 45/30/25 is the formula for weight training, and 55/25/20 for mixed training.

Carbs: Rice, quinoa, potatoes, corn, buckwheat, oats (certified GF)
Proteins: Meat, fish, eggs, dairy (if you can tolerate), legumes, tofu, soy
Fats: nuts, seeds, EVO, avocado, fatty fish

2. Micronutrients:

Vitamins and minerals are nutrients your body needs in small amounts to work correctly and stay healthy. Some easy ways to help avoid deficiencies are:

Eat the rainbow: Each colour in fruits and vegetables usually signals different nutrients (e.g., orange = beta-carotene, dark green = magnesium, folate)
Don’t skip healthy fats: Vitamins D, E, K, A need fats to be absorbed
Variety is the key: A gluten-free diet doesn’t have to be a fad. Follow us for bomb recipes to brighten up your day.

3. Fiber:

Fiber (both soluble and insoluble) is essential to keep your intestines healthy and your digestion in tact. Fruits, veggies, legumes, whole grains (GF labeled) and nuts will help you reach your daily intake goal.

4. Probiotics:

Probiotics are essential to help your gut heal after your diagnosis and help restore and maintain a natural balance in your gut long-term. Kimchi, miso, kombucha, pickles, kefir and cheese are not only yummy but also safe to include in your menu on a daily basis.

Download our free shopping list here.

Athletes often need more carbs and protein than the average person. That means your fueling has to be intentional, especially before and after training. No more grabbing a snack on the way from work to the gym. From now on, you are a master planner.

The invisible sabotage called cross-contamination

Even a tiny amount of gluten can trigger a reaction, and for athletes, getting glutened can derail a training block or race prep. That’s why avoiding cross-contact is crucial. It sounds over the top at first, but hear me when I say: separate cooking tools, clean prep surfaces, and no sharing condiments or snacks are your new normal from now on.

It’s not being difficult. It is protecting your body.

Five tips that have helped me manage a Gluten-free Athlete life

1. Educate your circle & advocate for yourself

Make sure your family, friends, coaches, and teammates understand celiac disease and why your diet matters. Your nutrition needs to be taken seriously, especially when travelling or competing. You might experience some uneducated reactions, but learn to smile back – it is your health, not theirs.

2. Stay on top of nutrient levels

Get regular blood work. Iron, vitamin D, calcium and magnesium are absolutely essential, especially for your unique needs as an athlete. Consult your health practitioner and supplement when needed, but always check labels for gluten. We have covered common deficiencies in another blog post.

3. Choose safe supplements

Not all sports nutrition products are gluten-free. Learn to read every label and stick to trusted brands that test and certify their products.

4. Plan ahead for your training camps and races

If you’re in a team or race setting, meet with a team dietitian or reach out to the organiser to scout out safe options. Always bring backup snacks so you’re never left without fuel. According to my own experiences during endurance events, never (ever!) rely on what is laid out at aid stations, as long as it is not separated. Also, unfortunately, many organisers might tell you there will be gluten-free options, but then all you are left with is a piece of banana and coke. Be smart.

5. Don’t ignore the mental side

It can be isolating to eat differently and do all the explaining, especially when your friends or teammates are sharing pizza after a game or race or grabbing food on the go. Connection with a fellow celiac or talking to a nutritionist (yours truly) can help you stay confident, avoid burnout or reach for that one slice of pizza that you think won’t hurt you. Spoiler: it will.

You can absolutely perform at your peak

Celiac disease changes how you approach food and will automatically lead to a lifestyle change. It might even help you drop some bad eating habits. But it certainly doesn’t have to limit your potential. Once you figure out your system of what to eat, how to plan, and how to advocate for yourself, it becomes part of your identity.

Remember: your diagnosis and a gluten-free diet do not make you weaker. It means that from now on, you’re fueling in a way that supports your unique body, your goals, and your long-term health.

Sources:

Lindsey E. Eberman; Michelle A. Cleary Celiac Disease in an Elite Female Collegiate Volleyball Athlete: A Case Report 2005

Freeman H. Celiac disease: a review. B C Med J. 2001

Eberman LE, Cleary MA. Celiac disease and athletes. Athl Ther Today 2004

Edwards M. Living with coeliac disease: treatment for gluten sensitivity can seem like a life-sentence. Practice Nurse. 2003