Wheat and Dairy intolerance and a runner.

fifijk

hi all.
im new to this site so a big HELLO to you all;).
just looking for advice on nutrition for running. when i google this every sight meets me with, wholegrain, wheat, oats, all the foods i cant eat.
will this come against me when im running long distances. i do up to 10k at the mo but hope to push that out to half marathon. oh forgot to say i dont eat gluten either.!
i replace all this with wheat and dairy free bread and my porriage is buckwheat and rice. and pasta rice and corn.
will those foods supply me with the energy required for long distance as allot of the time i go out and my energy levels are quiet low.
thanks in advance guys.

BobMac104

There should be more than enough carbs in rice and corn to fuel you for running id say. There is alot of information on vegan diets for athletes out there too to give you some ideas for dairy free alternatives also.

Best of luck

Murta

Runners world is worth a look for some ideas:
http://www.runnersworld.com/subtopic/0,7123,s6-242-303-308-0,00.html

menoscemo

One of the Pro Cycling teams (Garmin) employ a wheat (gluten) free diet as part of their riders nutritional strategy. Apparently the results were excellent. There is an article about it here with a sample daily menu. The point is you can get plenty of wheat free carbs. If these riders can consume 8,000+ kcal/day diet during the tour de France all wheat free, then there is no reason why you can't fuel yourself wheat free for Half Marthons and beyond.

menoscemo

Murta wrote: »

Runners world is worth a look for some ideas:
http://www.runnersworld.com/subtopic/0,7123,s6-242-303-308-0,00.html

That's about a vegetarian diet. The op is not vegetarian he has wheat and dairy intolerance. Both wheat and Dairy are recommended in the article you linked.

metamorphosis

rice, rice cakes, buck wheat , potatoes, fruit, dried fruits - sorted, lentils, beans - **** loads of carbs in these

ecoli

http://www.runnersworld.com/article/0,7120,s6-242-301--13683-F,00.html

Gluten free though some the recipes contain dairy products however may be a good starting point

rainbow kirby

The American athlete Amy Yoder Begley has a gluten-free section on her website (here).

Rantan

not sure if any of the articles above mention it - but quinoa is a good(I think gluten free) high carb alternative to rice/pasta/spuds. I have started using it just for a change every now and then - it comes up regulary on the interweb as a good runners food - had it last night actually with some stir fried veg, flavoured with tumeric and a good splash of soy, very nice....

village runner

I am wheat intolerant. Can put up 7ibs if i eat wheat for 3 days. Its takes 3 days to leave the system. I ran a marathon unaware of this and it was the hardest marathon ever. I still put it down as my best. If i can getthrough that day i can get through anthing.

What suits me is spelt bread. Its a real trial and error. Kelkin make a great muesli thats gluten and wheat free. I put granola with it(stable diet wheat free) with a banana and top it with yogurt for breakfast. Eggs with spelt bread aare another, also porridge flahavans suits me too. I love the apple and raison.
Avonmore carton soups are gluten free and are filling.
Also dinner rice and wheat free pasta with all the simple things. Keep it simple . Plain chicken fish etc. If you folow it you should lose weight if you have it to lose.
Crunchies, flahavans flapjacks are your obvious snacks.

Some things real hurt me. Peanuts, taytos and purples snacks kill me.
So bad that I cant run hte day after. PM me if you need anything else. One thing is wont affect oyur training. Its discipline

fifijk

what a great start to boards.ie.
THANK YOU all so much for all the info. i feel more confident now.
cheers guys..:D:D:D:):):)

emco

look up ultramarathon runner Scott Jurek if you want some inspiration, he's a vegan and one of the best ultramarathon runners ever.

So he can run 50 and 100 miles at unbelievable speeds with a diet that many top athletes wouldn't dream of.

menoscemo

emco wrote: »

look up ultramarathon runner Scott Jurek if you want some inspiration, he's a vegan and one of the best ultramarathon runners ever.

So he can run 50 and 100 miles at unbelievable speeds with a diet that many top athletes wouldn't dream of.

Yeah but he is not wheat intolerant like the OP. The OP is not even vegetarian never mind vegan

village runner

menoscemo wrote: »

Yeah but he is not wheat intolerant like the OP. The OP is not even vegetarian never mind vegan

I failed an exam once cos i didnt answer the question asked.

Oryx

I also have to avoid wheat, though not dairy. Wheat free pasta, rice, and potatoes would be my main source of carbs. Its not a problem at all to work without wheat. Giving up dairy for me would only involve introducing soy milk but I haven't had to take that step as my gut tolerates small amounts of milk. I already avoid cream as it makes me bloat so bad I look pregnant. So those kinds of diet requirements shouldn't get in the way of training at all. The only times you need to plan for is when you travel to events and getting 'your' foods can be difficult.

emco

menoscemo wrote: »

Yeah but he is not wheat intolerant like the OP. The OP is not even vegetarian never mind vegan

Yes but he doesn't eat wheat or dairy, his diet does not contain anything the OP cannot eat, and its a diet that clearly works very well, smartarse .

Clearlier

fifijk wrote: »

hi all.
im new to this site so a big HELLO to you all;).
just looking for advice on nutrition for running. when i google this every sight meets me with, wholegrain, wheat, oats, all the foods i cant eat.
will this come against me when im running long distances. i do up to 10k at the mo but hope to push that out to half marathon. oh forgot to say i dont eat gluten either.!
i replace all this with wheat and dairy free bread and my porriage is buckwheat and rice. and pasta rice and corn.
will those foods supply me with the energy required for long distance as allot of the time i go out and my energy levels are quiet low.
thanks in advance guys.

There are some general nutritional strategies around timing of food that you should experiment with to find what works best for you.

One of the things worth considering when making food choices is the Glycaemic Index (GI). It's basically a measure of how quickly the carbs are absorbed and it's worth reading up on. If you're find long runs tough because you're short on energy it could be that you're just running out of energy or it could be because your diet consists mainly of quick release carbs (i.e. high GI).

GI is a tricky subject because it can vary so much, e.g. white long grain rice has a pretty high GI and should generally be avoided. Brown basmati rice on the other hand has a pretty low GI and can be eaten regularly.

I'd recommend reading the labels on foods if you're not already doing this as there's wheat hidden in places you wouldn't expect. Better still buy foods where you don't need to read the labels for ingredients because they are the ingredients! A general rule of thumb I read once was to avoid products with lots of ingredients in them - I think the number given was 6 or 7.

You mention Gluten free pasta. I cook gluten free as my wife reacts badly to it and Ido use gluten free pasta but if there was one thing I'd take out of her diet it would be this. I generally won't eat it myself partly because it's more calorific but mostly because they all have a list of ingredients as long as your arm.

Somebody mentioned Spelt bread which may be useful for you but it's worth noting that it does contain some gluten so be cautious.

Metamorphosis gave you a great list of gluten free carbs. I'd suggest you start leafing through recipe books with those in mind and pick up a few ideas for meals. There are recipe books out there that do gluten and dairy free recipes only but I've generally found them to be pretty poor. They focus on taking recipes that normally include gluten/dairy and reworking them to exclude those two. You're usually better off finding recipes that just don't happen to include these two.

Last thing I'll mention is bread. We tried a few different types before just giving up because with one exception (at a wedding reception) every type of gluten free bread we tried has been absolutely rank. It also suffers from the 'too many ingredients' problem although to be fair so do a lot of shop bought breads. I'm toying with the idea of making my own ever since I saw my Dad make some in the bread maker that my parents bought. If my Dad can make it then anybody can. One of the most untalented and uninterested cooks ever!

You'll have to work at it a little but you'll get there. Good luck!

woody1

wheat intolerant so mercifully i have spelt bread as an option and i can make my own soda type spelt bread handy enough and its quite nice,
but on the gluten free end of it i thought the genius bread was ok and i thought supervalu or superquinn sorry not sure which did a quite good one as well , all of course are mental expensive when compared with ordinary bread, saw an odlums gluten free mix in tesco at the weekend for 3.50 !! for one loaf !!
i was initially told to avoid wheat yeast eggs and try to limit some others, did a 6 month exclusion and then worked things back in to see how i went and ive worked it back to wheat being the main culprit..
for those based in mayo , billy bakery in ballina makes award winning spelt bread and there is a butcher in ballina as well making gluten free sausages that are nice as well
lild have gluten free pasta now as well, it was on promotion there about 2 weeks ago so hopefully theyl keep it in stock..
have 2 good recipes for flour free fruit cake ( everyone who eats it loves it ) and a lemon drizzle cake made with spuds ! that tastes a hell of a lot better than it sounds,
if ye want them, let me know, there hand written , so il have to scan them and type them up..

i wouldnt know a whole hell of a lot on the carbs / g i end of things but i cant say ive noticed a drop in energy levels or a lack of energy from the foods that i eat, but i am watching this thread to see if i learn anything

village runner

Have the wheat intolerance nealry 18 months. I dont take it serious. When I go bad I eat wheat all day. My stomach is so bad the day after i cant even run let alone do a session.
Purple snacks absolutely kill me and taytos cheese and onion. I still eat the snacks on a good day but throw away the biscuit. When I am bad anything goes.
18 months and i still dont know as much as i should. In Kilkenny the spelt bread in keoghs, Blueberry and Superquinn all work for me. Only problem is i eat too much of it.

Oryx

Pink label tritamyl flour makes great bread. Its a really simple batter recipe written on the back of the pack.

woody1

some good recipes on odlums.ie, including one for christmas pudding ..:D
god this thread is really heading away from anything a.r.t. related at this point

donmc

village runner wrote: »

Have the wheat intolerance nealry 18 months. I dont take it serious. When I go bad I eat wheat all day. My stomach is so bad the day after i cant even run let alone do a session.
Purple snacks absolutely kill me and taytos cheese and onion. I still eat the snacks on a good day but throw away the biscuit. When I am bad anything goes.
18 months and i still dont know as much as i should. In Kilkenny the spelt bread in keoghs, Blueberry and Superquinn all work for me. Only problem is i eat too much of it.

Reading through this post I find some of the above affect me also. Bread (wheat) i think is a problem as I'd have for breakfast on races days a bowl of porriage and then toast and jam for extra carbs. i'd find i would be runnin to the bathroom first. I no its not the porriage as i have it every morning anyway with no problems.

Also like the above any thing with onions or peppers kill my stomach. and for some reason purple snacks...

so i try and avoid bread and have rice cakes. and on the odd occasion spelt bread.

I'd also try and avoid potatoes and pasta but thats hard.

I'd be concerned that by not eating bread, pasta and potatoes that im not gettin enough carbs for energy.

Any tips on other foods to eat?

metamorphosis

Rice, dried fruit, buck wheat are all carb full and wheat free.

Magnet

When I`m in training mode I get ALL my carbs from VEGETABLES
:rolleyes:
Seriously we don`t need that much bread in our diet any time...

village runner

donmc wrote: »

Reading through this post I find some of the above affect me also. Bread (wheat) i think is a problem as I'd have for breakfast on races days a bowl of porriage and then toast and jam for extra carbs. i'd find i would be runnin to the bathroom first. I no its not the porriage as i have it every morning anyway with no problems.

Also like the above any thing with onions or peppers kill my stomach. and for some reason purple snacks...

so i try and avoid bread and have rice cakes. and on the odd occasion spelt bread.

I'd also try and avoid potatoes and pasta but thats hard.

I'd be concerned that by not eating bread, pasta and potatoes that im not gettin enough carbs for energy.

Any tips on other foods to eat?

Keep a diary. See what oyu can eat and what you cant. Spuds dont bother me nor does rice. Also I can eat a small bit of normal bread but when i have a race i wouldnt.......I am starting to think that you dont have to feel deprived. I love a crunchie and thats fine. Biscuits kill me.
I rem a day before a goal maratohn i didnt know I ad an intolerance. I went through the worst pain in my life. I often would have planned a 20 mile on a sunday. On the sat I would have purple snacks taytos etc. Result I cant run a mile sunday.
Make a decision. Keep a diary.