Gluten-Free on Race Travels: Tips from Personal Experience by Madlen Kappler.
As a competitive athlete who follows a gluten-free diet, I understand the challenges that can arise, especially while traveling. Although the availability of gluten-free foods is steadily increasing worldwide, it is crucial in a competition setting to ensure that nutrition is 100% on point. There is no room for experimentation or uncertainty. For me, proper nutrition is not just about well-being but a fundamental part of my athletic performance.
What Does It Mean to Live Gluten-Free?
In short, gluten is an umbrella term for a group of storage proteins found in certain grains such as wheat (gliadin and glutenin), barley, and rye. These proteins are responsible for the elastic texture of doughs and give bread and pastries their typical structure. For individuals with celiac disease—an autoimmune disorder—consuming gluten triggers severe inflammatory reactions in the small intestine, impairing nutrient absorption. People with gluten sensitivity or a wheat allergy may also experience symptoms like digestive issues, headaches, or fatigue.
Living gluten-free means strictly avoiding all gluten-containing foods and preventing cross-contamination. This requires mindfulness and can become particularly challenging when traveling.
My Top Tips for Race Travels
Through my experiences on competition trips, I have learned the importance of good preparation to avoid unnecessary hassles. Here are my three key tips that help me stay at peak performance while on the road.
1. Preparation is Key
- Check your destination: I research nearby supermarkets, their gluten-free selections, and restaurants. Apps like "Find Me Gluten Free" are particularly useful for locating suitable restaurants.
- Review your accommodation: Does the hotel have a kitchen or at least a kettle, fridge, or microwave? Cooking my own meals gives me maximum control over my diet. I also check in advance whether the hotel offers gluten-free breakfast options.
- Team trips: When traveling with a team, flexibility is often more limited. That’s why I recommend discussing things beforehand: Where will we eat? Will we cook together? Having this information helps me plan ahead and ensures that I don’t cause any inconvenience.
2. Always Have a Snack on Hand
My key principle is: Never rely on external food options. Be so well-prepared that you don’t need anything else. Pre- and post-race nutrition: I always pack plenty of gluten-free snacks: nuts, bars, rice cakes, dried fruit, and rice crackers. These snacks provide the energy I need before and after a race, allowing me to optimize my recovery without wasting time.
Madlen Kappler with Maurten Gel
3. Communication is Essential
Especially in foreign countries, it’s important to know the right terms for "gluten-free" or to carry small cards with key information in the local language. Clear communication helps avoid misunderstandings and ensures that no accidental mistakes occur.
Being mindful about my nutrition has helped me maintain my performance level even under demanding conditions. With proper planning and the right strategies, following a gluten-free diet can be seamless, even while traveling.
In the Sporthunger shop, you’ll find a wide selection of gluten-free snacks—perfect for on the go, during training, or in competition. These include Veloforte energy bars, Skratch Labs bars, as well as various gels and chews to keep you fueled reliably.
Madlen Kappler
Madlen holds a Bachelor of Science in Exercise Science & Health Promotion and a Master of Science in Exercise Physiology. She is a nutritionist and works as a project manager for East Africa at Scholarbook. As a versatile athlete, she has transitioned from mountain biking to cross-country skiing to triathlon and is striving for a professional career.
