Fuel Your Gains — No Gluten Required

1. Brown Rice

• Complex carb | Slow-digesting

• Great for meal prep & muscle glycogen replenishment

2. Sweet Potatoes

• High in fiber & vitamin A

• Anti-inflammatory & energy-sustaining

3. Quinoa

• Complete protein + carb

• Ideal for muscle recovery & clean energy

4. Certified Gluten-Free Oats

• Pre-workout power

• Steady energy release, great with protein powder

5. Corn (Polenta, Tortillas, Cornmeal)

• Versatile & budget-friendly

• Perfect for wraps, tacos, or side dishes

6. Bananas

• Fast-digesting simple carb

• Ideal for pre or post-workout fuel

7. Gluten-Free Bread (Whole Grain)

• Check for added fiber/protein

• Easy sandwich base for meals on the go

8. Gluten-Free Pasta (Brown Rice, Chickpea, Lentil)

• High-protein options available

• Excellent for post-training refueling

9. White Potatoes

• Fast-absorbing carb

• Perfect for post-workout meals to spike insulin & shuttle nutrients

10. Fruit (Mango, Pineapple, Berries)

• Natural sugars + antioxidants

• Supports hydration, recovery, and immune health

⚠️ Bonus Tips:

• Always check “Certified Gluten-Free” to avoid cross-contamination

• Combine with protein for better muscle repair

• Rotate carb sources for balanced micronutrients