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make good choices. A gluten-free diet for athletes is not designed to be a low-carb diet. • When following a gluten-free diet, be sure to include both gluten-


free whole grains and other carbohydrate sources. This will ensure that you’re meeting daily needs of carbs, B-vitamins, fi ber, iron and other micronutrients. Often, processed and refi ned gluten-free and gluten- containing products do not offer adequate amounts of these nutrients. Different types of carbohydrate sources provide varying levels of individual nutrients, making it important to diversify sources in order to adequately fuel training and competitions. (Refer to the table for examples.)


What foods contain gluten? There are the obvious foods that contain gluten: wheat-based pas-


tas, breads, cereals, cakes, crackers, cookies and baked goods. And then there are the less obvious sources like additives or thickeners found in soups or sauces. If you’re trying out a gluten-free diet to address GI issues, it’s important to be aware of less obvious sources.


Are their alternative grains that eliminate gluten? What are some alternative grains and ingredients you can eat if you eliminate gluten? There are plenty of ways to incorporate alternative grains in your diet, which is important because there’s plenty of evidence that includ- ing whole grains daily has many health benefi ts. And there are lots of great gluten-free choices, including rice and rice fl our (brown, wild,


white, basmati, jasmine, long grain, short grain), buckwheat, corn tortillas, corn and corn fl our, cornmeal, cornstarch, garbanzo, popcorn, potatoes (white, purple, red, sweet, potato fl our), quinoa, soy, soybean and tapioca fl our.


Gluten free is no quarantee Food trends and fads come and go. Grocery stores often have a large selection of gluten-free foods, but remember, gluten free doesn’t necessarily mean healthy. If experimenting with gluten-free eating, select a variety of grains and carb sources rather than eliminating this performance nutrient. Choose foods carefully, eat smart and play well! As mentioned before, it’s very important to diversify your carbohy-


drate sources. Various carbohydrate sources are listed in the table, each showing their unique nutrient makeup. When a food contains 10 percent of a nutrient’s daily value, it’s considered a good source, and when it contains 20 percent of a nutrient’s daily value, it’s consid- ered an excellent source.


Shawn Hueglin, PhD, RD, CSSD is a sport dietitian with the United


States Olympic Committee. She works primarily with team sports based in the Los Angeles area and the U.S. Olympic Training Center in Chula Vista.


Abby VanLuvanee, MS, is a volunteer sports nutrition intern at USA


Volleyball. She completed her dietetic internship and master’s degree in sports nutrition at Florida State University.


USAVOLLEYBALL.ORG | 71


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