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Can You Still Gain Muscle on a Gluten Free Diet?

, by Felicia Romero, 2 min reading time

Can you still build muscle on a gluten free diet

Building solid muscle takes time, consistency, proper training and a healthy diet. Eating a balanced meal plan made up of lean protein, complex carbs and fats will assist in building that lean muscle…but, what if you decide to go “gluten free”?

Does that mean you will have a harder time building muscle?

What does it mean to go gluten free? Well, people who have been diagnosed with celiac disease must go gluten free because gluten causes inflammation in the small intestine and can lead to a whole array of digestive and intestinal issues. Most people, though, have not been “diagnosed” with celiac disease but what I am finding with many people is that they are “gluten intolerant”. Gluten, which is a protein found in wheat, rye and barley is in many foods….sometimes foods that you would never suspect like some condiments etc…so to truly go “gluten free” you must really pay attention to the foods you consume. Being gluten intolerant will leave you feeling tired, bloated, inflammation and having diarrhea.

Naturally, lean proteins, fats like nuts and avocado, fruits and veggies are gluten free but to find complex carbs that are gluten free are a little more challenging.

Gluten Free Foods

  • Beans, seeds and nuts in their natural, unprocessed form
  • Fresh eggs
  • Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
  • Fruits and vegetables
  • Most dairy products: It's important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives.

Many grains and starches can be part of a gluten-free diet, such as:

  • Amaranth
  • Arrowroot
  • Buckwheat
  • Corn and cornmeal
  • Flax
  • Gluten-free flours (rice, soy, corn, potato, bean)
  • Hominy (corn)
  • Millet
  • Quinoa
  • Rice
  • Sorghum
  • Soy
  • Tapioca

So if you are sticking to these foods…eating an ample amount of protein YOU will build muscle.

It is possible to build muscle, lose body fat and reach all of your fitness goals while on a gluten free diet but you must be consistent!

Good luck and HAPPY TRAINING!

Felicia Romero, 5 Time IFBB Figure Pro

Felicia Romero is an athlete turned cover model and fitness trainer (5 time IFBB winner) who preaches, “Healthy living is not a competition regime, but a lifestyle that anyone can live to with clean eating and consistency.” She attributes her start in fitness modeling to her days as a collegiate softball player at ASU. As a gym owner and personal trainer, Felicia knows her way around a workout. Want a body that stakes its claim on the gold every time you're on the stage for a fitness competition? Then you'll want to check out Felicia Romero’s live Q&A events, recipes, and videos. You can also reach Felicia on Twitter @FeliciaRomero and on Facebook at /FeliciaRomeroOnline


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