Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How was your week?
My week was good, with an air of farewell. I think it's normal because it's the end of the year, and I see a lot of people I know traveling to their countries and cities to be with their families. I also feel that everything is starting to calm down; the gym is no longer so crowded, when I go out for a run, I get the impression that there aren't as many people on the streets, etc.
Although I find it strange, I confess that it's cozy to see the city quieter. I think that when we live in an extremely touristy city, we feel relieved when we don't see so many people on the streets.
Other than that, my training has continued strongly.
And since the year is almost over, this week I started planning for next year, reorganized some things, deleted others... anyway, now that everything is calming down, it's the perfect time to organize my life, work, plans, etc.
Today's topic is gluten. I think that over the last ten years, it has been the most controversial topic in nutrition. We will discuss the topic, its relationship with performance, and I will explain whether or not you should exclude it from your diet.
Over the past years, gluten-free diets have moved far beyond medical necessity. They’ve become a performance strategy, a wellness trend, sometimes even a badge of discipline. Many runners remove gluten not because of symptoms — but because they’ve heard it’s “lighter,” “cleaner,” or simply “better for the gut.”
But science doesn’t work on trends.
It works on mechanisms, context, and individual response.
From a physiological point of view, gluten is a protein found in specific grains — not a toxin, not an inflammatory agent by default, and not something the body automatically struggles to digest. In healthy individuals, gluten is broken down like other dietary proteins, while the carbohydrates that come with it play a central role in fueling endurance exercise.
So where does the problem come from?
Why do some runners feel better without gluten, while others notice no difference at all?
The answer isn’t black or white — and it rarely is (in nutrition).
First things first: what is gluten, really?
Gluten is simply a group of proteins found in certain grains — mainly wheat, barley, and rye.
That means gluten shows up in foods many runners eat all the time:
Bread, pasta, couscous
Crackers, wraps, pastries
Some breakfast cereals
Cakes, cookies, and some Christmas treats
And here’s the key point many runners miss is these foods are often major carb sources. And carbs, as you know well, are the major source of energy!
Gluten and running performance: the truth
Runner, if you DO NOT have:
celiac disease
or medically diagnosed gluten sensitivity
Gluten does NOT reduce performance. It doesn’t slow you down. It doesn’t sabotage your long runs. It doesn’t magically create inflammation on its own.
So, there is no need to exclude it from your diet!
In fact, foods containing gluten — when chosen wisely — can support performance by providing:
energy for training sessions
glycogen-replenishing carbs
comfort foods that help you eat enough (important!)
A bowl of pasta the night before a long run?
That’s not the enemy. That’s tradition, fuel, comfy, and physiology.
But I stopped eating “gluten,” and I lost weight, felt better, and had less bloating: that “famous” narrative
I'm SURE you've heard someone say this in your life. And I'll explain why this happens:
By excluding foods containing gluten, you end up consuming fewer calories, creating a calorie deficit, which is where weight loss occurs.
Many foods containing gluten, such as wheat, barley, and rye, are also rich in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). These are short-chain carbohydrates that are poorly absorbed in the gut and ferment easily, producing gas. Often, the reduction in bloating on a gluten-free diet is actually due to the elimination of these FODMAPs.
→ Eliminating gluten from your diet to lose weight and reduce bloating does not make sense because it is expensive, difficult, and often incompatible with social life.
There are ways to lose weight and reduce bloating without having to eliminate gluten from your life.
So why does gluten get such a bad reputation?
Many runners don’t just remove gluten — they remove entire food groups.
And then replace them with:
ultra-processed “gluten-free” snacks
bars, cookies, refined products
foods low in fiber, micronutrients, and satiety
And ironically, that’s where inflammation and digestive issues can occur.
Excessive consumption of ultra-processed foods (with or without gluten) can:
increase low-grade inflammation
impair recovery
disrupt gut health over time
cause “leaky gut” and dysbiosis
Not because of gluten itself —
But because fresh, nourishing foods get pushed off the plate.
The real rule for runners (simple and realistic)
Gluten-containing foods are perfectly fine in moderation
They fit well into a balanced, performance-focused diet
They only become a problem if you have celiac disease or true sensitivity, diagnosed by a doctor
The goal isn’t elimination, is balance.
Think:
Whole grains more often than white flour
Home-cooked meals more than packaged snacks
Variety on the plate — colors, textures, real food
RECIPE
Whole-Wheat Apple & Yogurt Christmas Cake (serves 8)
Ingredients
150 g whole-wheat flour (contains gluten)
2 medium apples, peeled and diced
2 eggs
100 g plain Greek yogurt
60 g brown sugar or coconut sugar
50 ml olive oil
1 tsp cinnamon
1 tsp baking powder
1 pinch of salt
Optional: chopped walnuts or almonds (30 g)
Instructions
Preheat oven to 180°C (350°F).
Whisk eggs and sugar until lightly fluffy.
Add yogurt and olive oil, mix gently.
Fold in flour, baking powder, cinnamon, and salt.
Add the diced apples (and nuts if using).
Pour into a greased cake tin and bake 35–40 minutes.
Let it cool slightly.
Serve warm… maybe after a walk, maybe after a run. You decide.
Approximate nutrition (per slice, 1/8 of cake)
Calories: ~190 kcal
Carbohydrates: ~27 g
Protein: ~5 g
Fat: ~8 g
(Values are approximate and will vary slightly depending on apple size and yogurt type.)
Why this works for runners:
Whole-wheat flour → carbs + fiber
Apples → natural carbs + antioxidants
Yogurt and eggs → protein for recovery
Olive oil and nuts → healthy fats
Real ingredients, minimal processing
Yes, it contains gluten.
No, it won’t ruin your performance.
Gif by britishbakeoff on Giphy
It’s about time to stop fearing fueling your runs!
You just need knowledge, moderation, and trust in your body.
Before cutting foods out, ask: What am I replacing them with?
Gluten isn’t the villain.
Ultra-processing and imbalance are.
Let’s keep nutrition simple, effective, and evidence-based.
I wish you a Merry Christmas — and I hope you really enjoy it.
Product of the Week
This week's Product of the Week is Cupper Chai Infusion (Clipper in other countries).
I'm a HUGE fan of chai, especially Chai Latte. And now in winter, I always have it at home.
I chose this brand because, besides being excellent, it has no caffeine (it's an infusion) and you can drink it after 6 pm without worrying. Plus, it's delicious.
Track of the Week 🎧️
This week's Track of the Week is a quieter one with a good beat. Perfect for a peaceful, regenerative run before Christmas.
I’ve chosen Which One (feat. Central Cee) by Drake, Central Cee
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso