Guest Post by Dietician Chloe Mcleod

Chloe Compress

Eating well around training can be challenging enough in this busy world we live in. The challenge is increased when food intolerance’s   need to be taken into account. See my recent post about what to eat and why before and after a training session . But what are the best choices when gluten and dairy need to be avoided?

Before a training session, carbs are king, with a piece of fruit being the most convenient in many cases. Otherwise, gluten and dairy free muesli bars (such as the banana and raisin breakfast bites on your site, feel free to insert link) or planning your session so that one of your main meals is your pre-training meal will make your life easier (for example lunch as the pre-training meal). Remember to keep in mind that the type of training and time you are participating will affect what portion of food is needed.

After the session, we are looking at protein and carb intake again, as soon as possible after finishing training. Best options? If it is meal time, some lean protein (such as fish) with either brown rice, quinoa, sweet potato or buckwheat is a great choice. Smoked salmon with quinoa, sautéed spinach and mushrooms is a great option, at any time of the day! If you need something that you can eat on the go, sushi is an easy choice, or the trusty smoothie, based on fruit and non-dairy milk (such as unsweetened almond or soy).

So what are the best choices overall?


  • Salmon
  • Eggs
  • Tofu
  • Almond or Soy milk
  • Kangaroo
  • Chickpeas


  • Fruit
  • Brown rice
  • Quinoa
  • Buckwheat
  • Amaranth
  • Sorghum

See below for some my personal favourite for before a long run!

Banana Coffee Smoothie

1 banana

1 tbspn quinoa flakes or GF oats

1 shot espresso

200mL almond milk

Sprinkle of cinnamon


Add all ingredients to blender, and blend until smooth.This also makes a great on the go breakfast for after training, with some added almonds and chia seeds!

Banana Coffee smoothieCoffee banana breaky smoothie


Catch Chloe on Twitter or Insta @chloe_mcleod or visit her website for more healthy food & exercise tips here