Bulking up and adding muscle does not have to be a difficult task. If you are sensitive to gluten or experience side effects from this substance then you may be facing a bigger challenge. This  type of condition will limit the foods that you can use in order to get the fitness results that you want. Some of the most common foods used for muscle building and faster recovery are full of gluten. These choices may impact the results that you get, and in some cases gluten can cause symptoms which may cause you to shorten sessions or even skip training completely.

Bodybuilding the gluten free way requires some knowledge and smart food choices. Many weight lifters and physical fitness professionals are sensitive to this substance or can not tolerate it at all. This can lead to many undesired side effects, and your muscle growth and recovery may not be as efficient when this is a problem. A large number of foods that contain protein and other essential nutrients also include gluten. The challenge is finding ways to meet your workout and nutritional requirements while avoiding any foods that contain gluten. This is possible but it may take some effort and research on your part.

What is Gluten and Who Should Avoid It?

If you are a bodybuilder then you probably already know that gluten is a form of protein commonly found in many grains. Gluten can be found in wheat, spelt, semolina, and other grains that are often used in order to increase protein consumption. Many grains that do not include gluten are processed with the same equipment as foods that do have gluten in them. This process can contaminate finished product and cause problems to those who are sensitive or intolerant to gluten.

Gluten can also be frequently found in many foods that are not grain based. This substance is a common binder used to thicken soups, fortify stews, and is also found in lunch meats and other unexpected sources. There is an increasing percentage of the population in the USA and around the world that can not tolerate gluten. Baked goods often contain gluten because it helps to hold the ingredients together and allows rising to occur. If you have ever been diagnosed with Celiac Disease then it is important to avoid this component completely. Even if you are not diagnosed with this condition you may still show signs of sensitivity whenever you eat foods that have any gluten at all.

Some of the most common gluten intolerance symptoms include:

• Gas
• Bloating
• Headaches
• Nausea
• Diarrhea
• Abdominal cramping
• Constipation
• Pain in your connective tissues called Fibromyalgia
• Chronic irritability
• Excessive fatigue
• Dizziness
• Weakness or pain in the extremities

There are also many other symptoms that may occur if you are sensitive to gluten or have difficulty tolerating the digestion of this substance.

How do You Become a Gluten Free Bodybuilder?

Becoming a gluten free bodybuilder means making different dietary choices without sacrificing the nutrients needed to achieve your health and physical fitness goals. There are many protein rich gluten-free foods that make exceptional choices for anyone who wants to bulk up and gain weight.

Start in the grocery store and read labels carefully. Some brands make sure that their products are gluten free while others are not as careful. Look through your usual grocery store to see if they offer a gluten free section. If the retailer does not offer the products you need then you may consider finding another store or an online source. There are some specialty websites that cater to consumers who want or need to follow a gluten free diet.  These websites offer products that are a little more expensive than in stores, but offer better assurances that the food does not contain gluten and has not been contaminated during the manufacturing process.

You may want to discuss your nutritional needs with a dietary specialist to ensure that your daily diet provides all of the vitamins, minerals, and other nutrients that you need to stay healthy and reach your bodybuilding goals. Eating a gluten free menu means making careful food choices after some research, and when you choose the right foods you can still gain muscle and speed up your recovery.

Foods to Include in Your Diet

If you need to avoid gluten or you experience any of the symptoms listed above after eating foods that contain this substance then there are some foods that can help. These are high protein or nutrient rich options that will encourage great health as well as muscle growth and repair without any unpleasant symptoms. Choose:

• Gluten free peanut butter
• Gluten free oats
• Blueberries
• Greek yogurt
• Spinach
• Potato bread
• Quinoa
• Gluten free dairy products
• Eggs from chickens that were fed a gluten free diet
• Chicken
• Turkey
• Brown rice
• Almonds
• Seafood
• Canned tuna
• Sweet potatoes
• Avocado
• Bananas
• Broccoli
• Green beans
• Most other fruits and vegetables

High Gluten Foods to Avoid Completely

There are many foods that should be completely eliminated from your diet if you are trying to become a gluten free bodybuilder. These include:

• Rye
• Oat bran
• Barley
• Wheat
• Semolina
• Bulgur
• Malt Extract
• Graham
• Any bread not labeled gluten free
• Chocolate milk
• Hot chocolate
• Malted milk shakes
• Ice cream
• Processed cheese varieties
• Breaded vegetables
• Cream soups
• Most gravies and sauces
• Syrups
• Fruit pastries unless gluten free
• Breadcrumbs
• All pastas except gluten free versions
• Bullion
• Most salad dressings
• Lunch meats

Source

http://www.muscleandfitness.com/nutrition/gain-mass/gluten-free-bodybuilding?page=2

http://www.muscleandstrength.com/articles/journey-gluten-free-low-allergen-bodybuilder-part-4.html