3 Gluten-Free Fitness Recipes
Why do you have to start eating gluten?
Being disciplined with what you eat is perhaps the most demanding point to follow a fitness plan. Even, you may find it harder to be controlling your eating habits to go to the gym and crush you for hours.
But what if you had to follow a strict diet for a disease? This is the case of celiac disease, representing 1% of the world population. For them, cooking or doing the shopping list, it becomes a mission impossible because most products contain gluten.
Although, it is shown that a diet free of this protein is very healthy and highly recommended if you are following a specific training plan or want s to control your hormonal health.
What is gluten?
I ‘m sure you know someone celiac disease or even yourself suffer from this disease. When going to a restaurant, celiac disease is especially careful with the letter and asks to make sure that what they eat is free of cereal. But what really is gluten?
Gluten is a protein that is present in a long list of cereals such as wheat, barley, rye or buckwheat… It is an incredible source of energy and amino acids, but unfortunately, there is a significant percentage of the population that are gluten intolerant. In Spain, about 10% of citizens are sensitive to gluten and current consumer habits are making the percentage of celiacs and gluten-sensitive people increase.
Gluten abstinence can be especially difficult for athletes since many products and dietary supplements containing this protein. Therefore, it is very important that those who suffer from this disease and have a plan of demanding physical training, substitute the lack of cereal in your diet by incorporating other sources of free iron gluten such as red meat, seafood, vegetables, and nuts.
All athletes and nutritionists agree that the best diet is to reject refined carbohydrates, such as bread. In part, this is because the compounds of cereal stick to the walls of the intestines preventing nutrients can be absorbed. So celiac diets are ideal for people with digestive problems.
So even and not be diagnosed as celiac, you should control your daily intake of cereal. Many athletes who, after being for a few months without tasting cereals, have seen their performance and improved welfare. A good way to test your tolerance to gluten is to follow a celiac diet to see how your body responds. If after a couple of months does not see any improvement, you can rest assured: Your problem has nothing to do with celiac disease.
3 Recipes gluten-free snacks
There are many gluten-free snacks like oatmeal cookies that can help you supplement your daily diet. Although expand your range and you want to cook your own snacks, it is best to consult a good recipe online.
1. Pancakes buckwheat
Almost all fitness diets often include pancakes. In part, this is because it is a simple and quick recipe, ideal for breakfast and snacks. If you want to avoid gluten, buckwheat pancakes can be a very good choice. The buckwheat is a cereal plant that, in addition to being gluten-free, provides plenty of protein and is rich in fiber.
- 8 egg whites
- 50 g buckwheat flour
- 1 tablespoon cinnamon
- 1 tablespoon saccharin or Stevia
- We put ingredients in a pot (or Tupperware shaker for milkshakes) and vigorously beat until mixing all ingredients and form a homogeneous liquid
- Put the mixture in a pan with a little olive oil
- The recipe can be supplemented with fruit or jam light
2. Oatmeal Cookies
Oatmeal can be the perfect substitute for conventional flour. In addition to its protean qualities, oats also keep a very similar to conventional flour flavor. If you want a gluten-free diet, these cookies can become a good ally for your snacks and breakfast.
- 125 gr. raspberry
- 1 cup oatmeal.
- 2 tablespoons honey
- 2 tablespoons dried cranberries
- 6 nuts
- 1 tablespoon almond powder
- Cinnamon to taste
- Mix all ingredients in a blender until a uniform mass. You must have a pinkish appearance and compact
- Each tablespoon of dough must be sufficient to form a biscuit. Put the cookies on the tray with a special oven paper
- Bake at 120 C for 20 minutes
3. Bread mold gluten
One of the things that you arrived miss a diet for celiac may be the pan. Perhaps unconsciously you include bread in all your meals. That’s why you should find gluten-free substitutes for your daily whims.
- 3 egg whites or 1 whole egg
- 2 tablespoons cheese Burgos 0%
- 2 tablespoons almond flour
- 1/2 teaspoon baking powder
- low sodium salt
- All ingredients in a blender until a homogeneous mass
- the dough in a Tupperware container with a square shape is deposited and placed in the microwave on high for one minute and a half.
- The result should be a compact block without liquid. He turns around and got back into the microwave for another minute and a half
- Before eating, you must go through the plate to toast