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Taking the gluten-free eating route for triathletes (part 2)

Posted Sep 30 2011 9:00am

Breakfast-fruit-salad-602

Healthy Breakfast Criteria #1:

Choose a carbohydrate that is unrefined and unprocessed. If you're trying to control your blood sugar levels, lose weight, or avoid gluten (read the last post to learn why this may be a good idea for you), then choose a carbohydrate that is not wheat-based.

Options for breakfast carbs include:

-Fruit
-Yogurt (plain yogurt still contains milk sugars, you can add fresh fruit to it, which is better than choosing the overly sweetened flavored yogurt)
-Quinoa
-Amaranth
-Millet
-Raw Oats
-Waffle or Pancake Mix (we use this gluten-free version)
-Sweet Potatoes or Yams
-Gluten-free cereal (I'll give some options later in this post) I'm a big fan of including carbohydrates with breakfast because your metabolism is typically higher in the morning (due to cortisol release from sunlight) and your liver's storage carbohydrate stores are empty, allowing you to refill your storage carbohydrate without having carbs converted into fat.

Many people also exercise in the morning, which means that your body will be less likely to have fluctuating blood sugar and insulin levels from a post-workout, carbohydrate rich breakfast.

However, there are times you would want to leave carbohydrates out of breakfast, including A) you are on a low carb diet B) you ate too much the night before; and C) you plan on eating a high carb meal later in the day.

Healthy Breakfast Criteria #2:

Add protein to increase blood levels of amino acids. A constant stream of amino acids surging through your body in the morning will leave you in a better mood, and if you're an active individual, an increased ability to repair any muscle fibers that are beat up from your training.

Here are some breakfast protein options:

-Eggs (we pick ours up from a local farm ­ look for a "CSA" in your area as it will get you the highest quality eggs at best prices)
-Ground turkey or beef patties or sausages
-Whey protein (I use organic, cold-pressed Mt. Capra Double Bonded Whey
-Rice/pea protein mix (I use LivingProtein
-Yogurt (yes, you can kill two birds with one stone on this one, satisfying carb and protein needs)
-Mix of a nut and a grain (i.e. quinoa with almond butter)
-Amino acid capsules (useful if you're in a rush and only have time to grab a piece of fruit for breakfast)

Whoisben Please come back tomorrow for part 3.

Ben Greenfield has been coaching athletes for over a decade from the website http://www.pacificfit.net , and is author of the modern triathlon coaching manual, "How To Be A Triathlon Coach," at http://www.triathloncoachguide.com .

Follow on twitter @ everymantri or view latest videos on YouTube


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