I hear this question often from parents and athletes in our community, so I want to share what I’ve learned. My daughter Kolbie was diagnosed with celiac disease alongside her type 1 diabetes, and I’ve lived with celiac for over a decade myself. When you’re chasing a performance goal, the last thing you want is a body that can’t properly use the fuel you give it. The good news is that athletes with celiac can absolutely thrive. It just takes a clear understanding of what’s happening inside and a commitment to healing the gut first.

Why nutrient absorption matters for athletes with celiac

Celiac disease damages the small intestine’s villi, the tiny finger-like projections that absorb nutrients. When those villi are blunted, your body can’t extract iron, calcium, vitamin D, B12, and magnesium the way it should. That malabsorption shows up in ways that hit athletic performance hard. Iron deficiency, for example, limits oxygen delivery to muscles, so you fatigue faster. Low vitamin D and calcium weaken bone density, raising stress fracture risk in runners and other high-impact athletes. Magnesium shortfalls contribute to muscle cramps and poor recovery. And because the gut lining is inflamed, you may deal with chronic loose stools that strip away electrolytes you need for hydration and muscle function.

I remember the exhaustion from before my diagnosis. I’d wake up tired, drag through the day, and assume that was just how life felt. It wasn’t until my gut began to heal on a strict gluten-free diet that I understood how much energy I had been losing to malabsorption-separate from the well-known fatigue of an active immune system.

Safe carbohydrates are non-negotiable

Carbs are the primary fuel for most sports. The challenge is that countless go-to carb sources, like wheat pasta, bread, and many sports gels and bars, contain gluten or are made in facilities with cross-contact risk. That means the standard pre-race pasta dinner or mid-game sports fuel can become a source of gut distress and accidental gluten exposure.

In our house, we lean on simple whole-food carbs: potatoes, sweet potatoes, white rice, gluten-free oats, and fruit. One staple that solved a big problem for us was a shelf-stable noodle that cooks in minutes and has a single ingredient, organic brown rice flour. That noodle became our Clean Ramen Noodles, and it’s a reliable carb-loading base. My kids eat it plain or with a sprinkle of our Chicken Ramen Seasoning, which doubles as an all-purpose salt-and-savory boost for rice or roasted potatoes. No gluten, no dairy, no soy, and no mystery ingredients. Just a quick, comforting bowl that settles well before practice or a game.

Protein: the building block that needs to be clean

Celiac interferes with protein absorption too, so athletes need high-quality, easily digestible sources to support muscle repair. Many commercial protein powders hide gluten, soy, or dairy, which can cause bloating and inflammation. I spent a long time hunting for a plant-based option free of all three allergens that still mixed smoothly. The one we now keep in our pantry is made from North American pea protein and uses a process that eliminates the usual gritty texture. It has all nine essential amino acids, 24 grams of protein per serving, and just eight real ingredients. No stevia aftertaste, no fillers. Kolbie blends it into smoothies after tennis practice, and I’ve used it in overnight oats before my own morning runs.

When I can’t find a safe, clean version of something my family needs, I usually end up creating it. That’s how our Clean Monday Meals plant-based protein came to be, born from the same frustration that launched our ramen. There were no options that checked every box for an active celiac household.

Healing your gut first unlocks better performance

It’s tempting to push through fatigue and train hard from the moment you go gluten-free. I learned the hard way that performance gains stay out of reach until the gut lining has time to repair. After my celiac diagnosis, it took months of unwavering adherence before I felt a real shift in my daily energy. I had to scale back workouts, prioritize sleep, and eat intentionally. Lots of nutrient-dense soups, broths, and slow-cooked meals that my body could actually absorb.

Our family’s Sunday dinner tradition became a centerpiece of that healing, not just emotionally but physically. I’d roast a chicken with our Zest & Herb Seasoning, make a rich gravy using our Chicken Bouillon (pure dried chicken broth, no additives), and serve it alongside roasted vegetables. Those meals delivered the iron, collagen, and minerals my body was finally starting to use.

Athletes who honor that healing window often come back stronger because their baseline nutrient status is restored. Pushing too soon just prolongs the under-recovery cycle.

Hydration and electrolyte tricks

Chronic loose stools before diagnosis can drain sodium, potassium, and other electrolytes. Even after going gluten-free, many athletes with celiac need to be more intentional about rehydration because of lingering gut sensitivity. I keep a jar of our Chicken Bouillon in the spice cabinet and whisk a teaspoon into hot water for a savory post-run drink. It has less sodium than many conventional bouillons, and the ingredients are simply dried chicken broth and sea salt. A squeeze of lemon and a pinch of salt turns it into a clean, homemade electrolyte broth. No MSG, no seed oils, no hidden soy. Just ingredients I can pronounce.

Practical tips for busy athletes (and the parents feeding them)

Over the years, we’ve developed a few habits that keep the whole crew fueled without constant worry:

• Pack your own staples. For tournaments and travel, individual portions of Clean Ramen Noodles come sealed with the seasoning packet right on top. You add boiling water and wait a few minutes. It’s a hot, safe meal that takes up almost no space. We also bring rice cakes, bananas, and homemade trail mix.
• Read labels on everything. Sports gels, chews, and recovery drinks often hide wheat-derived ingredients or barley malt. Even a product labeled “gluten-free” isn’t a guarantee if it’s made on shared lines. I check the manufacturer’s allergen statement or reach out to them. If I can’t verify, we skip it.
• Communicate cross-contact needs early. Whether it’s a team pasta dinner or a post-game snack table, I’ve learned to speak up. I’ll offer to bring a gluten-free dish for everyone. Something simple like a big pot of chili seasoned with our Taco Seasoning and served with corn chips. It normalizes the need without making any kid feel singled out.
• Plan recovery snacks around real food. A smoothie with our plant protein, half a banana, and a handful of spinach works just as well as any commercial recovery shake and costs far less. Our Cream of Chicken Soup Mix makes a creamy, comforting post-practice soup when whisked with almond milk and leftover rotisserie chicken.

Celiac disease forces you to become a more thoughtful athlete, not a limited one. When you nail down safe, nourishing fuel sources and give your gut the time it needs to heal, performance can climb right back. Often it surpasses where you were before because you’re finally absorbing everything your body requires. I’ve watched my daughter manage her blood sugar during intense matches with far better stability now that her gut is calm. I’ve felt my own stamina return enough to keep up with five kids and a business without crashing.

If you’re hunting for convenient, celiac-safe staples that take the guesswork out of feeding an active family, I’d love for you to try our Clean Ramen Noodles, seasonings, and plant protein. They’re the real-food, zero-junk essentials we reach for daily. And for hundreds of gluten-free and dairy-free recipes (with meal plans and auto-generated shopping lists), grab our free Recipe App. It’s the tool I wish I’d had when we were first learning how to fuel well again.

Tag us @cleanmondaymeals when you create your own pre-game meal. Seeing your plates and hearing your stories is the best part of this whole ride.