Bread, pasta, pizza—gluten is everywhere in a modern athlete’s diet. But while it’s widely accepted in mainstream nutrition, most gluten today is overly processed, chemically treated, and far removed from its natural form—especially in the U.S.
In Part 3 of the Good or Bad Series, we break down how gluten affects digestion, inflammation, energy levels, and recovery—and why removing it can be a game-changer for many athletes, even if they’re not celiac.
Here’s how the series looks:
- Part 1: Fasting – Good or Bad for Performance?
- Part 2: Dairy – Fuel or Flaw for Athletes?
- Part 3: Gluten – Cut It or Keep It?
- Part 4: Processed Foods – Fuel or Fail?
- Part 5: Raw Meats & Eggs – Hack or Health Risk?
- Part 6: Keto Diet – Can It Work for Athletes?
- Part 7: Vegan Diet – Enough to Perform?
- Part 8: Vegetarian Diet – Can You Build Strength & Power?
- Part 9: Pescatarian Diet – Balanced or Falling Short?
- Part 10: Carnivore Diet – Can Meat-Only Diets Boost Performance?
Let’s move to the next one on the list: Gluten.
WHAT IS GLUTEN, EXACTLY?
Gluten is a protein found in wheat, barley, and rye. It’s what gives bread its stretch and baked goods their chewy texture.
Common gluten-containing foods:
- Bread, pasta, pizza crust, cereal
- Pastries, cookies, cakes, pancakes
- Many sauces, dressings, and snack bars
- Beer (barley) and malt-based drinks
Gluten isn’t just in bread—it’s everywhere, especially in processed foods.
WHY GLUTEN IS A PROBLEM (ESPECIALLY IN THE U.S.)?
Today’s gluten isn’t the same as it was 100 years ago.
Modern wheat has been:
- Genetically hybridized to increase yield
- Sprayed heavily with glyphosate (a toxic pesticide)
- Stripped of fiber and nutrients during processing
- Engineered to contain higher gluten levels for fluffier bread
In short: the wheat most people eat today is harder to digest, more inflammatory, and often combined with sugar and preservatives.
COMMON SYMPTOMS LINKED TO GLUTEN SENSITIVITY
Even if you’re not celiac, gluten may be holding back your performance.
Athletes often report:
- Bloating or gas
- Brain fog or sluggish focus
- Joint pain and stiffness
- Fatigue or crashes after meals
- Skin breakouts or rashes
- Slow recovery and low energy
It’s not always obvious—but when athletes remove gluten for even 2–3 weeks, they often feel lighter, faster, and more mentally clear.
GLUTEN AND ATHLETIC PERFORMANCE
Risks for Athletes:
- Inflammation: Can trigger low-grade immune response → joint pain, soreness, fatigue
- Gut damage: Wears down gut lining in sensitive individuals, impairing nutrient absorption
- Energy swings: Processed gluten-heavy meals spike blood sugar, then crash it
- Slower recovery: Inflammation + poor absorption = slower healing from training and contact
When It Might Be OK:
- You’re eating clean, organic, non-GMO, sprouted grains
- You tolerate gluten with zero symptoms
- You’re using pre- or post-match carbs in moderation (like sourdough or sprouted bread)
But for most athletes—especially teens eating fast food, cereal, pizza, and pasta—gluten is doing more harm than good.
CUT IT OR KEEP IT?
Verdict: Cut it—especially in-season.
Most gluten in the U.S. is inflammatory, low-nutrient, and hard to digest—not ideal for recovery, energy, or gut health. You don’t need to be celiac to benefit from removing it. Try 30 days without gluten and see how much better you feel, move, and recover.
If you do include it, go for:
- Sourdough (long fermentation breaks down gluten)
- Sprouted grain bread
- Organic or European wheat-based products (less modified)
COACH’S TAKE
If you’re tired, bloated, or feel sluggish after eating, gluten is one of the first things I’d cut. Athletes need clean fuel that’s easy to absorb. Most modern gluten products do the opposite. Try removing it for a month—you might be shocked how much better your body feels.
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