Teen takeover! In this blog, 15-year-old Ambassador Emma shares her top tips for other teens with celiac disease who want to achieve peak performance while on the gluten-free diet.
Hello! My name is Emma, and I am a student athlete with celiac disease. I have been a competitive athlete for 10 years, including three years as an athlete with diagnosed celiac disease.
After diagnosis, it can be very difficult for athletes to create new routines, find products they like, and know how to advocate for themselves. Even after three years, I am still learning new things about celiac disease and what it means to be an athlete with it!
Being a year‑round athlete who plays multiple sports, I’ve had many opportunities to learn how to communicate my needs. One notable experience was at a water polo tournament that was several hours from home with a new coach. Before the tournament, I reached out to the coach to make sure I would have safe options during our team dinner. I explained why gluten‑free options and avoiding cross‑contact are essential for someone with celiac disease, and I suggested restaurants that would work for both me and the rest of the team. After we talked, he understood the importance of the gluten-free diet. Because of that conversation, I was able to participate fully in the team dinner while still keeping myself safe.
Sometimes, I can’t always be accommodated. An example of this was at my swim team’s potluck. Since I knew the risk of cross‑contact meant there wouldn’t be any safe options for me, I brought my own food. Doing this allowed me to still participate and enjoy the event with my friends, but safely. The first time I did this, my team asked why I wasn’t eating from the potluck like everyone else. I explained what celiac disease is and what would happen to me if I ate gluten. They jokingly told me to stick with my safe, gluten‑free meal so I’d be ready for our races the next day. Moments like this show how important clear communication is for people with celiac disease.
Celiac Disease Affects More Than Diet
Celiac disease affects more than what an athlete eats. It impacts how they train, travel, and participate in team events.
- Train: It is important for athletes with celiac disease to find safe and nutrient-dense foods. Some examples are fresh fruits and vegetables; protein sources, such as eggs, yogurt, cheese, or hummus; and grains like rice cakes or certified gluten-free energy bars. Some people with celiac disease also have vitamin deficiencies, so it is important to have your vitamin levels regularly checked by your doctor. Fueling your body with safe, high-quality foods can help you get stronger and recover quickly after training.
- Travel: It is necessary to always have safe and trustworthy gluten-free food options when traveling. You should bring a variety of foods with you and, when possible, stay in a hotel room with a refrigerator to store your food. Researching ahead of time is also an important part of traveling with celiac disease. It is important to find safe restaurants and grocery stores nearby. Researching ahead of time can help reduce stress when traveling and allow you to focus on your performance, instead of where your next safe meal will come from.
- Participation in team events: It is important to communicate with your coaches and teammates about your dietary restrictions so that you can still feel included. Not everyone knows what celiac disease is, so giving them a clear and concise explanation of what you need to stay safe is key. Researching and suggesting safe restaurant options your team can visit is one way to feel included in your team bonding. Another way is bringing your own food to team events, so that you can still socialize and feel included while knowing that your food is safe.
- Recovery after being glutened: After getting glutened, it is important to be patient with your recovery and rest. Listen to your body’s needs and take a few days off from practice, if possible. Eating nutrient-dense foods and drinking electrolytes is also an important part of recovery. Creating a recovery plan at the beginning of your sports season and discussing it with your coach allows for clear communication about what you need.
Step Up to the Plate
Gluten-free diets are often misunderstood as preferences or diet trends, but athletes with celiac disease have a medical need to eat food completely free of gluten. It is not a choice! A small amount of gluten can cause athletes with celiac disease to face serious physical consequences, leading to worsened performance.
My goal is to help athletes with celiac disease so they never have to choose between their health and the sports they love to play! Take it from me: you can create a safe and inclusive environment where you grow and thrive, celiac disease and all.